The Health Benefits of Drinking Green Tea

Green tea has been scientifically shown to provide numerous health and diet benefits due to its rich content of catechins, caffeine, and other nutrients.

Catechins are powerful antioxidants that eliminate active oxygen in the body and prevent cellular aging.

Caffeine stimulates the central nervous system and aids in fat burning by boosting metabolism.

Drinking green tea in the morning helps regulate the body’s internal clock, suppresses elevated blood sugar levels at dinner, and improves concentration during breaks from work or study.

In this article, we will explore how green tea can help you live a healthier life by detailing its nutrients, their benefits, and the best times for consumption.

What is Green Tea (Ryokucha)?

Green tea is a traditional Japanese tea made by immediately heating the picked tea leaves to stop the enzymes from working.

By halting oxidation early, the tea retains a beautiful green color.

Its main ingredients include catechins, theanine (a type of amino acid), vitamin C, and vitamin E, and also has strong antioxidant properties.

In addition to its potential health benefits, such as boosting immunity, reducing body fat, and preventing heart disease, the caffeine content is also effective in refreshing the mind and improving concentration.

It is especially revered for its delicious taste and cultural significance in the Japanese tea ceremony.

Nutrients and Benefits of Green Tea

Green tea is a traditional Japanese beverage, and its nutrients provide excellent benefits for both health and beauty.

Its main ingredient, catechins, are powerful antioxidants known for removing active oxygen from the body and preventing cellular aging.

Green tea also contains theanine, an amino acid that helps to relax the body and reduce stress.

Caffeine, a plant constituent, in moderation, promotes concentration and alertness and also has a weight-loss effect.

With a good balance of these nutrients, green tea is an ideal beverage for daily health maintenance.

Health Benefits of Green Tea

Green tea contains abundant nutrients such as catechins, theanine, vitamins, minerals, and dietary fiber.

These ingredients are known for their excellent effects on health and longevity and are the driving force behind the well-being of the Japanese, a nation renowned for its longevity.

In this article, we will introduce the health components of green tea and their benefits.

1. May improve cognitive function including working memory

Catechins, one of the key ingredients in green tea, are believed to be effective in improving working memory when consumed consistently.

Working memory is a person’s ability to process and retain information in the short term, and it is said to decline with age, peaking around age 30.

A strong working memory enhances concentration, creativity, and study efficiency.

Theanine in green tea is also believed to contribute to improved cognitive function.

Research has shown that theanine supports information transmission between nerve cells in the brain and helps prevent brain aging.

In particular, it has been shown that theanine acts on glutamate receptors, aiding in the transmission of information between nerve cells in the brain.

Green tea is not only beneficial for health and beauty but also for brain function.

It is hoped that future research will help us to further understand its benefits.

2. May help burn fat and lose weight

Green tea is known as an effective weight-loss drink.

This is because three components in green tea—catechin, caffeine, and theanine—are each beneficial for weight loss.

Catechins

Catechins are powerful antioxidants that promote fat breakdown and reduce fat absorption.

This helps reduce body fat, making them ideal for those seeking a slimmer figure.

Caffeine

Caffeine in green tea activates metabolism and increases energy expenditure.

This supports the reduction of body fat, thereby enhancing the efficiency of weight loss.

Theanine

Theanine helps to relax the body and reduce stress.

While dieting may be frustrating due to dietary restrictions, drinking green tea can help curb unnecessary cravings.

To maximize these effects, drinking green tea before and after meals is effective in reducing the rise in blood sugar levels and making it more difficult to gain fat.

3. May prevent cancer

Green tea is gaining attention for its potential to reduce cancer risk.

This interest was sparked by the discovery that the stomach cancer mortality rate in one of Japan’s leading tea-producing regions is lower than the national average.

This region is known for its preference for slightly darker green tea, leading to speculation that green tea may have cancer-inhibiting properties.

Research has revealed that catechins in green tea inhibit carcinogenesis by inducing apoptosis (cell death) and suppressing cell growth.

Catechins have been reported to have various cancer-inhibiting actions, including inhibition of carcinogenesis, promotion of carcinogenesis inhibition, inhibition of cancer progression, and inhibition of cancer metastasis.

Catechins also help prevent cancer by removing active oxygen species and inhibiting the mutagenic effects of cancer cells.

4. May improve oral health

Green tea is an effective drink for improving oral health and preventing gum disease and tooth decay.

The secret lies in the powerful action of catechins contained in green tea.

Prevention of Periodontal Disease

Catechins in green tea have a strong antibacterial effect and inhibit the growth of bacteria that cause periodontal disease.

This helps prevent inflammation and maintain healthy gums.

Prevention of Tooth Decay

Catechins not only inhibit bacterial activity in the oral cavity but also prevent the formation of dental plaque.

Dental plaque is the breeding ground for bacteria that cause tooth decay.

Catechins prevent this, thereby greatly reducing the risk of tooth decay.

Prevention of Bad Breath

Green tea is also effective in preventing bad breath.

Catechins act against substances that cause bad breath, eliminating bacteria and reducing odors.

5. May reduce risk of Alzheimer’s disease and stroke

Green tea is gaining attention as an effective drink for preventing dementia and Alzheimer’s disease.

The reason for this is the presence of theanine, a type of amino acid found in green tea.

The brain has a barrier function (blood-brain barrier; BBB) that prevents cells and pathogens from easily entering from other areas. Theanine is believed to pass through this barrier and act directly on cranial nerve cells involved in memory.

There are reports that continuous intake of theanine is effective in improving memory and attention in patients with mild dementia, and that theanine has also been shown to be effective in treating Alzheimer’s disease.

It is also said that positive social interaction is effective in preventing dementia and Alzheimer’s disease.

Enjoying a cup of tea with a close and trusted friend can help reduce brain aging and prevent dementia.

6. May help reduce blood pressure and prevent type 2 diabetes

Diabetes mellitus is a disease that causes high levels of sugar in the blood (blood glucose) due to insufficient insulin secretion by the pancreas.

Insufficient secretion or reduced action of insulin leads to symptoms such as thirst, frequent urination, and fatigue.

It has been reported that green tea may have a preventive effect against diabetes.

In a study involving approximately 17,000 Japanese participants, those who drank six or more cups of green tea daily reported a 33% reduction in the risk of developing type 2 diabetes compared to those who drank less than one cup per week.

Diabetics also tend to have high blood pressure, and the catechins in green tea are effective in preventing and improving high blood pressure.

Daily consumption of green tea may help reduce the risk of diabetes when incorporated as part of a healthy lifestyle.

7. Might help prevent heart disease

In recent years, research has focused on the possibility that catechins in green tea may prevent atherosclerosis, which can lead to angina pectoris, myocardial infarction, and other heart disease risks.

Polyphenols contained in matcha are substances produced by plants to protect themselves and have a powerful antioxidant effect.

This helps convert harmful substances, such as active oxygen, into harmless ones.

It is believed that excessive intake of saturated fatty acids raises LDL cholesterol (bad cholesterol) in the blood and increases the risk of arteriosclerosis.

Polyphenols (tea catechins) contained in green tea are reported to have the potential to suppress this oxidation.

To prevent arteriosclerosis, it is important to maintain a well-balanced diet, exercise moderately, quit smoking, and control weight and blood pressure.

Replacing sugar-sweetened drinks with green tea can help manage your health.

8. May lower cholesterol

Green tea is believed to be effective in reducing cholesterol.

One reason for this is the presence of polyphenols called catechins found in green tea.

Catechins prevent the oxidation of bad cholesterol (LDL) and lower cholesterol levels in the blood.

This is expected to reduce the risk of atherosclerosis and heart disease.

Green tea is rich in catechins, particularly epigallocatechin gallate, which accounts for half of the total catechin content. It is also known to lower total cholesterol, including LDL cholesterol, and reduce the absorption of neutral fat.

Enjoying green tea with meals is believed to reduce post-meal cholesterol absorption and help maintain long-term health.

9. May improve longevity and help you live longer

Green tea has been consumed as a medicine in ancient Japan and has long been considered a healthy drink.

Its health benefits are also thought to be linked to longevity.

In particular, the association between green tea consumption and longevity is gaining attention, as high average life expectancy has been observed in some areas of Japan where green tea is produced.

First, the catechins in green tea have powerful antioxidant properties.

Antioxidants protect cells in the body from damage and slow the aging process.

Green tea is also rich in vitamins, such as vitamin C and vitamin E.

These vitamins help boost the immune system and strengthen resistance to disease, particularly in preventing colds and influenza.

Additionally, theanine in green tea has a relaxing effect and reduces stress.

Since stress negatively impacts health, theanine may help balance the body and mind, thereby extending a healthy lifespan.

In fact, studies have shown that people who drink green tea regularly have a lower risk of heart disease and stroke.

Since these diseases are leading causes of death in the elderly, green tea consumption may contribute to a longer life.

10. May alleviate anxiety and stress

Theanine in green tea is known to alleviate anxiety and positively affect mental health.

Theanine has been shown to increase the number and duration of alpha waves, which are relaxation indicators that can help calm the mind, relieve stress, and reduce anxiety.

Today, we live in a stressful society, and prolonged stress can negatively impact health.

Theanine in green tea promotes the secretion of neurotransmitters such as serotonin and dopamine, which are believed to support mental relaxation.

The process of slowly brewing green tea is also a time of healing.

The soft aroma and mild taste of green tea heal both the body and mind.

By setting aside a little time in your daily routine to relax with green tea, you can release stress and refresh your mind and body.

Side Effects and Risks

Green tea is a beverage with many health benefits, but drinking too much can have several side effects and risks.

First, the high levels of caffeine in green tea can cause sleep disturbances such as insomnia and nervousness.

Additionally, the diuretic effect of caffeine can lead to dehydration if consumed in excess.

Furthermore, the tannins in green tea are known to inhibit iron absorption.

If you are taking iron supplements for anemia, it is best to avoid consuming them at the same time as green tea.

Even with drinks that are considered healthy, it is important to observe proper intake.

Enjoy the benefits of green tea while maintaining a health-conscious consumption.

Conclusion on Why Green Tea is Good for Health

Green tea has long been a favorite beverage in Japan, supporting the health and longevity of the Japanese people.

Recent studies are scientifically proving the many health benefits of green tea.

Antioxidant Properties Keep You Young

Green tea is rich in antioxidants, most notably catechins.

Catechins help prevent cellular aging and maintain skin health.

In particular, epigallocatechin gallate (EGCG) has a powerful antioxidant effect and is effective in preventing wrinkles and blemishes.

From Lifestyle-Related Diseases to the Prevention of Cancer and Dementia

It is said that drinking green tea daily can reduce the risk of developing obesity, high cholesterol, high blood pressure, high blood sugar, and cancer.

It has also been shown to have a positive effect on the brain and to prevent brain aging.

Weight Control and Diet Effects

The caffeine and catechins in green tea promote metabolism and help burn fat.

Drinking green tea, especially before exercise, enhances this effect.

Improved Immunity

Green tea is rich in vitamin C and vitamin E.

These vitamins are effective in boosting the immune system.

Drinking green tea during seasonal changes or when colds are prevalent can help improve your physical condition.

Relaxing Effect

Green tea contains theanine, which has a relaxing effect.

When you feel stressed or need to relax, drinking warm green tea can calm your mind.

Green tea is a beverage with a variety of health benefits, including antioxidant properties, disease risk reduction, weight management, immunity enhancement, and relaxation.

Incorporating green tea into your daily routine can help you lead a healthier life.

FAQs on drinking green tea

What happens if I drink green tea every day?

Drinking green tea daily offers many health benefits.

Data shows that in famous tea-growing regions of Japan, where people frequently drink green tea daily, there is a lower incidence of metabolic syndrome (visceral fat obesity, a condition in which fat accumulates in the internal organs) and the highest healthy life expectancy (the period during which people can lead a healthy daily life) in the country.

Green tea is rich in powerful antioxidants called catechins, which prevent cell damage and slow the aging process.

Additionally, catechins help burn fat and aid in weight loss.

The caffeine in green tea has a moderate stimulant effect, and drinking it in the morning or afternoon can improve concentration and alertness.

Theanine, a type of amino acid, also has a relaxing effect and helps reduce stress.

A daily green tea habit is excellent for maintaining health, beauty, and relaxation.

We encourage you to adopt this easy and beneficial health habit.

How much green tea should you drink a day?

The health benefits of green tea are widely known, but how much should you drink per day?

Although it is good for you, drinking too much green tea is not always advisable.

Green tea contains caffeine, and excessive consumption can cause symptoms such as an increased heart rate, diarrhea, and nausea.

For this reason, the recommended daily allowance for adults is up to 10 cups (about 200 ml per cup).

This amount keeps caffeine intake within safe limits and provides adequate amounts of green tea’s antioxidants, vitamins, and minerals.

Studies have reported that “6 or more cups per day reduces the risk of diabetes by 33%,” “5 cups per day is effective in preventing aging,” and “10 or more cups per day is effective in preventing cancer.”

Adjust the amount of green tea you drink according to your purpose and physical condition to make the most of its benefits.

What is the best time to drink green tea?

Green tea is a beverage with many health benefits, but the timing of its consumption is also important to maximize its effects.

Let’s enjoy green tea at the right time for the right purpose.

For Waking Up in the Morning

Drinking green tea immediately after waking up allows you to take advantage of the awakening effect of caffeine.

This will clear your head and give you the energy to start your day.

Epigallocatechin gallate (EGCG), a type of catechin found in green tea, also helps regulate the body’s internal clock, making it the perfect morning drink.

During Work or Study

Green tea is ideal when you want to improve your concentration and work efficiency.

The caffeine stimulates the brain and enhances alertness.

It also contains theanine, which relieves the excessive tension caused by caffeine, keeping you relaxed and focused.

At Dinner

Drinking green tea at dinner helps reduce the elevation of blood sugar levels.

Its effects are maximized in the evening, when postprandial blood glucose levels are more likely to rise than in the morning or afternoon.

Before Bed

If you want to relax before bed, choose decaf green tea, which does not contain caffeine.

The relaxing effect of theanine helps you get a good night’s sleep.

By adjusting the timing of your green tea consumption to suit your purpose, you can maximize its health benefits.

Make the most of green tea and enjoy a healthier lifestyle in your daily routine.

Does green tea reduce belly fat?

Green tea is believed to be effective in reducing belly fat.

The secret lies in a component called catechins.

Catechins have been scientifically proven to be very helpful in preventing and improving obesity.

They activate lipid metabolism in the liver and fat cells.

Lipid metabolism is the process of breaking down fat, and when it is activated, body fat is reduced.

Catechins also suppress the rise of neutral fat in the blood.

Neutral fat is a lipid in a state before it is converted into body fat, and by preventing its concentration from rising, it is less likely to be stored as body fat.

In a clinical experiment, it was confirmed that people who consumed green tea extract containing catechins for three days had a fat-burning rate approximately 1.5 times higher than those who did not consume the extract.

It has also been proven to reduce BMI, support weight loss, and decrease visceral fat.

Drinking green tea daily is expected to promote fat burning and reduce belly fat.

Incorporate green tea into your daily routine to achieve a healthier body.