The benefits of green tea: what exactly does it do for our health?

W hen it comes to green tea, there are countless benefits, especially because this drink is high in antioxidants, which help protect the body from damage caused by free radicals. These compounds are also linked to a significant reduction in the risk of suffering from some types of chronic diseases such as cancer or cardiovascular disease. If you want to learn more about this, we highly recommend reading our post on the best antioxidant foods.

In this article we are going to take a look at the main benefits of green tea, talk about some of its side effects when consumed in excess, and explain how to prepare it properly in order to get the most out of its properties. 

ÍNDICE DEL ARTÍCULO

1. It reduces the risk of cardiovascular disease
2. It helps promote healthy weight loss
3. It has anti-inflammatory properties
4. It helps regulate blood sugar
5. It helps us to have healthier skin
6. It can improve brain health and cognitive functions
7. It can reduce the risk of developing certain types of cancer
8. It helps to maintain dental health
9. It relieves anxiety and stress
10. It is good for our bones
11. Side effects of green tea
12. How to prepare green tea

1. It reduces the risk of cardiovascular disease

   One of the main benefits of green tea are the effects it has on the cardiovascular system. This is due to the fact that it contains catechins, polyphenols and antioxidants that can have a positive impact on both our heart and blood vessel health.

   According to WebMD, a study carried out in Japan, in which more than 40,000 people participated, confirmed this effect. However, WebMD also points out that, in order to enjoy this health benefit, we need to be consuming at least five cups of green tea a day.

   To understand the importance of this particular benefit of green tea, it is worth noting that cardiovascular diseases are responsible for a large percentage of deaths worldwide, and that in the United States alone, more than 70 million people suffer from this health problem. 

2. It helps promote healthy weight loss

   According to Health, green tea can also help people lose weight in a healthy way. Its components, especially catechins, help the body burn fat effectively, especially when combined with physical exercise.

   Some studies highlight that these components can help stimulate our metabolism, which in the long term has an impact on body weight. However, it should be kept in mind that not all experts agree on this point, and that the best way to achieve a healthy weight is to consult a nutritionist who can provide a balanced diet plan. 

3. It has anti-inflammatory properties

   Green tea is well-known and widely consumed in many Asian countries due to the fact that it is recognized as a powerful anti-inflammatory agent. Although other types of tea also offer this benefit, the catechin content of green tea is much higher.

   One of the catechins in green tea is called epigallocatechin gallate (EGCG), which, according to several studies, plays a major role in combating inflammatory diseases such as  rheumatoid arthritis, intestinal inflammation and cardiovascular disease. 

   

4. It helps regulate blood sugar

   In an article by WebMD about the benefits of green tea, they highlight that this beverage, or nutritional supplement, helps regulate blood sugar levels. This is a hugely beneficial effect of green tea, especially for people suffering from type 2 diabetes.

   Health also points this out, quoting a study that highlights how green tea reduces insulin resistance. In addition, epigallocatechin gallate suppresses the activity of digestive enzymes that break down carbohydrates into simple sugars, which reduces the rate at which carbohydrates are converted into glucose in the blood. 

5. It helps us to have healthier skin

   This article on the benefits of green tea would not be complete if we failed to talk about its contribution to skin health. According to Healthline, green tea helps us to have healthier skin thanks to its anti-inflammatory, antioxidant and antimicrobial properties. This is also one of the many benefits of raspberries, another highly nutritious food that everyone should learn more about.

   Green tea, thanks to its antimicrobial properties, can be used to effectively combat various skin conditions, especially acne, rosacea and dermatitis.

   Many dermatology experts point out that the antibacterial and anti-inflammatory properties of green tea can help fight acne-causing bacteria, reduce inflammation and control sebum production in the skin. 

6. It can improve brain health and cognitive functions

   An article published in the National Library of Medicine highlights the benefits of green tea for brain health, noting that it can have a positive impact on our cognitive functions, especially memory and concentration.

   In addition to some of the compounds we've already mentioned, such as catechins and polyphenols, green tea has a high level of caffeine. Antioxidants can help protect brain cells from oxidative damage, while caffeine stimulates the central nervous system and increases the production of neurotransmitters such as dopamine and norepinephrine. 

   

7. It can reduce the risk of developing certain types of cancer

   Several studies indicate that drinking green tea may reduce the risk of certain types of cancer. In fact, an article published in the European Journal of Clinical Nutrition highlights that tea consumption is inversely associated with endometrial cancer, lung cancer, mouth cancer and non-Hodgkin's lymphoma.

   Despite this inverse association between tea consumption and some types of cancer, it should be noted that the studies that have been carried out in this regard are not conclusive, given that there is insufficient evidence for this. 

8. It helps to maintain dental health

   In an article entitled Therapeutic effects of green tea as an antioxidant on oral health- A review, it is stated that green tea could actually be a useful tool for maintaining dental health, especially because it reduces inflammation, prevents bone resorption and restricts the growth of certain bacteria.

   This occurs thanks to some of the properties mentioned above, which can also prevent many dental problems such as tooth decay and periodontal disease. This does not mean that it is a substitute for dental health products, only that it can have beneficial effects and help promote healthy teeth and gums. 

9. It relieves anxiety and stress

   Referring back to Health's article on the benefits of green tea, we can see that when it is consumed, in any of its different forms, it can be useful in relieving anxiety and stress.

   The component that produces positive effects in this case is theanine or L-theanine, an amino acid that has been shown to have relaxing effects on the brain by increasing the production of neurotransmitters such as serotonin and dopamine. It is worth noting that the concentration of theanine in green tea is much higher than in black tea.

   In a scientific study on the subject, it was found that people who took about 200 milligrams of theanine every day for four weeks, saw an improvement in their mood and had lower levels of anxiety or depression. In some cases, people also saw improvements in sleep quality. 

10. It is good for our bones

    As we bring this list of green tea benefits to a close, we can't finish without mentioning that it can also have positive effects on bone health. According to an article entitled Association between tea consumption and osteoporosis, green tea consumption significantly reduces the risk of suffering from osteoporosis.

    This is thanks to the high concentration of antioxidants in green tea, which helps to improve bone formation and prevent the loss of bone density over time. 

    
     

11. Side effects of green tea

    Now that we have talked about the many benefits of green tea, it is important to take a look at some of its potential side effects. To begin with, we must not forget that green tea has a high concentration of caffeine, which is only beneficial if consumed in moderation.

    Drinking too much caffeine can generate some unwanted health issues such as headaches, nausea and insomnia. These side effects can be avoided by simply not drinking too much green tea.

    In some cases, according to WebMD, if green tea is consumed as an extract, liver problems may occur. In fact, people who have any disease that affects their liver are advised to avoid consuming green tea extract. 

12. How to prepare green tea

    Finally, let's talk about one last benefit of green tea; it is a very easy drink to make. You do not need to be an expert to prepare a cup of green tea and enjoy its flavor and its many beneficial properties.

    As with any other type of tea or infusion, simply steep a green tea bag in hot water. If you like the idea and have the time, you can always add a little ginger and lemon too.

    In general, we recommend soaking the green tea bag for 1 to 3 minutes in the hot water, because if you leave it for any longer, it may taste a little bitter.