 
Green tea has enjoyed popularity for thousands of years, praised for its potential health benefits. But what happens when you drink it daily? This article explores the science behind green tea’s benefits and addresses the optimal daily intake to avoid adverse effects.
Health Benefits
Reduces Inflammation
It is rich in polyphenols, which provide antioxidant and anti-inflammatory properties. A 2022 study at Ohio State University found that green tea extract lowered blood sugar and decreased gut inflammation and permeability in both healthy individuals and those with metabolic syndrome. By managing inflammation, it may help prevent chronic conditions like heart disease, high blood pressure, diabetes, and cancer.
Supports Brain Function
According to the American Heart Association, tea consumption, along with a heart-healthy diet, may improve brain function. Green tea contains L-theanine, an amino acid that enhances brain function by improving memory and reducing anxiety. A 2012 study in Neuropharmacology showed that people who took 100 milligrams of L-theanine made fewer errors in an attention task than those in the placebo group. Combining L-theanine with caffeine also improved focus.
Improves Blood Sugar and Cholesterol Levels
Green tea can help defend against heart disease by supporting healthy cholesterol levels. Studies show that it may reduce blood sugar levels and help prevent type 2 diabetes. A 2018 study in the Journal of the American Heart Association found that tea slows the natural decrease in high-density lipoprotein cholesterol (HDL) and reduces low-density lipoprotein (LDL). Catechins, antioxidants found in it, are believed to be responsible for these effects.
Aids in Digestion
Green tea can soothe gastrointestinal disorders and relieve bloating by eliminating gas buildup in the intestine. A study in Microbiology & Immunology found that green tea consumption increased the proportion of bifidobacteria (good gut bacteria), suggesting that green tea acts as a prebiotic and improves colon health.
Reduces the Risk of Cancer
The antioxidants in it especially polyphenols, protect cells from oxidative damage, a factor contributing to chronic illnesses and cancers. Polyphenols help prevent the formation of free radicals that can damage or kill cells, reducing cancer risk. A 2019 review published in Medicine found that habitual green tea drinkers had a 17% lower risk of developing breast cancer than non-tea drinkers.
Potential Risks
Iron Deficiency
It is rich in tannins, which can bind to iron and prevent its absorption in the digestive tract. Drinking too much green tea after an iron-rich meal can lead to iron deficiency. Moderation is key to balancing the benefits and risks.
Excess Caffeine
It contains caffeine, and excessive consumption can cause anxiety, restlessness, jitters, headache, nausea, increased heart rate, or trouble sleeping. The FDA cites 400 milligrams of caffeine per day (about 10 cups of green tea) as the maximum for healthy adults.
Added Sugars
Adding too much sugar or honey to it can negate its health benefits. Opt for a slice of lemon to add flavor without added sugar.
How to Make
- Heat Water: Heat water to 170-185℉, a strong simmer but not a full boil. Boiling water can make tea taste bitter.
- Steep: Add the tea leaves or tea bag to the water and steep for three minutes.
- Enjoy: Drink your tea warm, but not piping hot.
Frequently Asked Questions
Is it OK to Drink Green Tea Every Day?
Drinking three to five cups of green tea daily is generally safe and provides health benefits without risking adverse effects. Drink it in the morning or early afternoon to avoid disrupting sleep and one to two hours after meals to aid digestion.http://Eatingwell.com
Does it Raise Blood Pressure?
Several studies have found that green tea helps lower blood pressure. Antioxidants in it help relax the muscles lining blood vessels, reducing blood pressure.
Who Should Not Drink Green Tea?
Those with iron deficiency should limit or avoid it due to its tannin content. Additionally, people who avoid caffeine should opt for caffeine-free teas like peppermint and chamomile.
The Bottom Line
Green tea offers numerous health benefits, including protection against cancer, heart disease, inflammation, and high blood pressure. However, moderation is essential to avoid potential adverse effects. Enjoy it at a moderate level to make it a beneficial part of a healthy lifestyle.http://viralenews.com
