What Are the Benefits of Green Tea? What Is Green Tea Good For?

Green tea is one of the plant types recommended by many health experts due to its positive effects on health and can be added to daily nutrition. Thanks to the catechins it contains, green tea is a strong source of antioxidants and stands out for its known effects in preventing the development of cancer and type 2 diabetes. Studies conducted alongside these diseases show that green tea consumption may reduce the risk of developing heart diseases. While there are various benefits of consuming green tea, attention should be paid to the amount consumed, the brewing method, and who can consume it. With the right consumption, one can benefit from the positive effects of green tea.

What Are the Benefits of Green Tea?

Green tea contains components that can positively affect many tissues and organs in the body, from heart health to skin health. The compounds known as catechins, especially epigallocatechin gallate (EGCG), provide various benefits to the body through their antioxidant effects. The benefits of green tea can be listed as follows:

• Green tea consumption may reduce the risk of developing breast, esophageal, oral, prostate, lung, and liver cancer.
• Thanks to the EGCG it contains, it can support weight management in obese patients and help reduce body weight.
• Topically applied products containing green tea extracts may support the healing of inflammatory skin diseases.
• It can significantly reduce total cholesterol and low-density lipoprotein (LDL) cholesterol levels.
• Green tea consumption may reduce the risk of developing various heart diseases, lowering the risk of heart failure, hypertension, and ischemic stroke.
• It can reduce the risk of developing type 2 diabetes.
• By supporting brain health, it can increase cognitive function capacity and enhance memory.
• It may reduce the risk of developing Alzheimer's disease and dementia.
• It can help alleviate pain caused by osteoarthritis.
• By showing anti-allergic effects, it may support the alleviation of allergy symptoms.
• It can promote wound healing.
• It may prevent tooth decay and positively affect dental health.

It should be noted that to benefit from the mentioned advantages of green tea, it must be brewed correctly and consumed in ideal amounts.

What Is Green Tea Good For?

Green tea is obtained from the oxidized leaves of the Camellia sinensis plant. As one of the least processed types of tea, green tea can affect various systems in the body. Green tea is rich in polyphenols known as catechins. These components are known for their antioxidant properties that help prevent cell damage. The EGCG found in green tea is a powerful antioxidant that supports cell health by reducing oxidative stress in the body and is effective in preventing cancer development indirectly.

The components in tea cause a decrease in systolic blood pressure. This situation supports the blood pressure levels of hypertensive individuals to remain within ideal ranges, granting green tea antihypertensive properties.

The connection between green tea and cognitive function improvement is associated with the caffeine and L-theanine compounds found in green tea. These compounds may benefit mood and brain functions. Additionally, thanks to the components it contains, it can protect the brain against aging.

Studies have shown that green tea positively affects metabolism and can enhance performance during aerobic and resistance exercises. Publications by the National Institutes of Health Office of Dietary Supplements include statements indicating that green tea improves the body’s ability to break down fats.

How to Brew Green Tea?

How Should Green Tea Be Consumed?

Green tea can be consumed in daily life as tea or added as a capsule supplement. Most studies have generally focused on the consumption of green tea in its tea form. While there are various studies, there are different data regarding how much tea should be consumed daily.

While drinking one cup of green tea a day provides certain benefits to the body, consuming more than five cups of green tea has also been shown to have positive effects. For example, women who drink 3 to 4 cups of green tea daily have been observed to have a lower risk of developing cervical cancer. Similarly, studies have found that men who drink five or more cups of green tea daily show a reduced risk of prostate cancer.

To prevent heart diseases, it has been observed that consuming between 1 to 3 cups of green tea daily can be effective.

In light of all this data, it can be said that consuming 3 to 5 cups of freshly brewed green tea daily is ideal for observing the desired positive effects. However, consuming more than six cups may lead to unwanted side effects. It should also be noted that since green tea is a source of caffeine, consuming it alongside other caffeinated foods may cause the recommended daily caffeine limit to be exceeded.

Due to the caffeine content in green tea, it is generally recommended to consume it in the morning. Being a low-calorie tea, it can also be consumed during dieting, and it is advised to drink green tea without sugar.

What Are the Risks of Green Tea?

The caffeine and catechins found in green tea offer various health benefits. However, excessive consumption of green tea is associated with certain side effects. The amount of caffeine in a brewed cup of green tea can vary based on the amount of tea used and the brewing method. Studies have shown that 1 gram of green tea can contain between 11 to 20 milligrams of caffeine. If green tea is consumed in large quantities, daily caffeine intake can exceed recommended limits, leading to various side effects. Research focused on caffeine has shown that high caffeine intake can increase feelings of anxiety. Additionally, excessive caffeine intake may disrupt sleep quality and lead to stomach discomfort and headaches.

Caffeine consumption is particularly an important concern during pregnancy. High caffeine intake can cause birth defects and increase the risk of miscarriage. Research indicates that consuming more than 300 milligrams of caffeine daily may be harmful for all adults, including pregnant women.

One of the important components of green tea, catechins, can cause some side effects when consumed in large quantities. Studies have shown that catechins can reduce the ability of food to absorb iron. Since high catechin intake may result in iron deficiency anemia in the long term, it highlights the importance of limiting green tea consumption.

Individuals taking heart and blood pressure medications are advised to be cautious with green tea consumption. Green tea can interfere with the effectiveness of medications, potentially leading to unwanted symptoms. Similarly, green tea may interact with medications used in the treatment of anxiety and depression.

When consumed in ideal amounts, green tea is considered safe for most people. However, during pregnancy, if there is iron deficiency, or if medications for specific diseases are being used, it is recommended to avoid excessive consumption and to consult a doctor before consuming green tea.