When it comes to healthy drinks, green tea is widely consumed and celebrated for its amazing health benefits. Among all types of tea, green tea makes up 20% of total tea consumption. About .6 million tons of green tea is consumed every year. This sums up the popularity of green tea today.
Green Tea is well-researched, and there are several science-backed benefits. It is rich in rare antioxidants, has cancer-resisting properties. Also contributes to brain health and performance. Some studies suggest, it has weight loss benefits when combined with exercise and a balanced diet. There is a lot to explore about green tea.
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In this article, we will primarily discuss the nutritional facts and benefits of green tea. We will also discuss the history, uses, and cover all the questions people ask about green tea. Stick with us with a cup of tea!
Is Green Tea a Superfood?
Yes, considering its special health-boosting abilities, green tea is easily considered a superfood. You may ask how can we claim green tea as a superfood and what are the basis? Well, you are right! There are no universal criteria for superfoods, but we created our own. (Check the fundamental of superfoods). In our criteria for superfoods, a superfood must have at least one of 3 traits. One is a food with very diverse nutrients. Two, a food with an abundance of rare nutrients. Three, a food with special health-boosting abilities. Green tea easily fits into a special ability superfoods. It comes with amazing wellness abilities like anti-aging, anticancer, brain health boosting, and more. In the latter parts of the article, we will discuss more about those benefits.
History of Green Tea
Tea is one of the most ancient drinks that we still drink today. A popular belief is that tea was invented in 2737 BC when Emperor Shennong mistakenly drank some rotten tea leaf boiled water. He would have gotten angry other times, but the taste was actually refreshing. This is how the first tea was invented. Note that, the red tea we drink today is processed by decomposing. Historians believe green tea was invented about 3000 years ago by the Chinese people. They used to chew tea leaves for its refreshing flavor and mood boost. Around 800 AD a Chinese researcher wrote a popular book about tea called “The Classic of Tea”. The modern tea recipe is heavily influenced by the book. Tea is completely a Chinese invention and throughout history, they perfected the art of tea. At first, tea used to be a royal drink for aristocratic Chinese people. But as it got more popular and available, more people started consuming it. Before the 14th century, other parts of the world did not know about this drink. When colonialism took place in Asia, they liked it so much and imported a lot of tea into their country. As we know, the caffeine in tea is refreshing and may also be addictive. People from Europe took no time to build up a taste for green tea. It was so popular that became the national drink of Britain and America in the 19th century. Red tea was always more popular than green. But green tea always had a consistent demand among some people. In modern times, it is gaining consistent popularity over time. Today almost 20 percent of global tea consumption consists of green tea. With the advancement of science and technology, is proven much healthier than red tea. That played a good role in the present popularity of this tea.
How Green Tea is Made? Difference Between Red and Green
Did you know, green tea and red tea both come from the same species of tree plant? Both come from the plant called Camellia sinensis. However, their production process is completely different. It dramatically changes the taste and beneficial components of both types of tea. Of course, green is healthier than red tea by far. But how are those two types of tea so different?
Fermentation is an integral part of producing red tea. The fermentation process provides the intense taste and aroma of red tea. On the other hand, green tea is processed as soon as possible to preserve its components. It reduces the fermentation process. After picking the green tea, the fermentation process starts, so the green tea must be processed the day it is picked. First, the leaves are sorted and steamed. The steaming process stops the fermentation. The duration of steaming affects the color, taste, and flavor of the tea. The steaming process can run 30, 60, or 120 seconds, depending on the type of green tea. Shorter steaming causes greener tea, while longer steaming results a yellowish green color tea. Next, the green tea is dried and ground in 4-5 different steps. Depending on the brand, the steps can vary widely. After the production of freshly processed green tea, it is tasted, sorted, and packaged for delivery.
Nutritional Facts About Green Tea
There is nothing remarkable in the nutritional facts of green tea. No, protein, fat, and carbs. There are very trace amounts of minerals, but it’s so subtle, they don’t even count. One cup of green tea without any additives may give you only 2 calories. Combining its low-calorie profile and potential benefits in weight loss, it became trendy in many weight control diets.
Most green tea benefits come from its plant components. Let’s discuss shortly about them in below.
Caffeine: Generally, one cup of green tea contains about 20-30 mg of caffeine. This is good for light caffeine drinkers. If we compare it with coffee, coffee contains at least 3 times more caffeine than green tea. Drinking coffee several times a day may cause an imbalance in the body. However, this tea could be a lighter caffeine alternative that can make you fresh without the kick of high caffeine.
Catechins: This is a protein contributes the most benefits of green tea. It naturally appears in superfoods like nuts. But this tea contains many times more catechins than other foods. One cup of green tea may contain 60-125 mg of catechins. Red tea also contains this molecule, but the decomposition process breaks down the majority of the catechins. It is a high-power antioxidant that improves cognitive capability and brain health. Caffeine may keep you alert, but with the power of catechins and caffeine, this healthy tea provide long-term well-being for many people.
L-Theanine: The brain-boosting component is not ending. L-Theanine is another protein that has amazing benefits for cognitive health. It crosses the blood-brain border and directly increase alpha brain wave, which is essential for focus. It also binds with the neurotransmitter, increasing the release of dopamine and serotonin while you work. This may also block the stress and anxiety pathways of the brain.
So as you can see from nutrition profile, green tea has several components that are directly beneficial for the brain. In the next section, we will dive deeper into health benefits of green tea.
What are the proven health benefits of Green Tea?
Green tea is one of the well-researched healthy drinks that has many science-backed benefits. Let us explore the proven wellness benefits of green tea :
Antioxidant effects
Green tea contains a high amount of flavonoids such as different types of catechins, especially Epigallocatechin Gallate (EGCG). It also contains Epicatechin (EC), Epicatechin Gallate (ECG), Epigallocatechin (EGC), etc. Those are highly bioactive antioxidants that play an essential role in protecting the body from oxidative damage. Oxidative damage may not be felt directly, but it is the reason for early aging, bad skin and hair health, even chronic diseases like heart issues, cancer. This sounds so weird, right? Let me explain. Free radicals are the molecules within our body that seek electrons. The only place the free radicals can get electrons is from body cells. When a free radical takes an electron from a cell, the cell gets damaged. But the cycle does not end here. The damaged cell now seeks an electron and gets it from a nearby cell. This is how chain oxidation occurs, and millions of cells get damaged. The antioxidant simply provides electrons to the free radicals and neutralizes them.
Brain function
As we already discussed the brain-boosting components of green tea, you can understand the function. Catechins not only have an antioxidant effect. It can also boost mood and improve cognitive function. Research suggests it may also help combat brain diseases like Alzheimer’s and Parkinson’s. Caffeine needs no introduction. It is one of the most used neuro-boosting components in the world. L-theanine is another molecule that has impressive brain-boosting abilities. Even L-theanine supplement is used by people who have mental work and a hard time focusing. There are more components that may improve brain function, but those trio do most of the brain-boosting work.
Improves Mood
The molecules we discussed in the brain function segment also offer mood-boosting effects. Caffeine binds with the stress hormone and helps release dopamine and serotonin. This increases your motivation to work. The constant hit of brain chemicals is what keeps you going. L-theanine and Catechin also have functions that improve brain chemical release, regulate balance. If you have some kind of mood disorder or lack motivation to work, this awesome tea certainly be your best friend.
Weight Loss
One fact almost everyone knows the role green tea for weight loss. And guess what, it is the most debated effect of green tea. There is a 2022 review paper examine other papers on green tea for weight loss concludes that it help burn fat combined with aerobic exercise. However, other research suggest the weight loss effect of green tea alone is not clinically significant. With exercise and balanced diet definitely it works well.
Prevent Brain and Anti-Aging
Green tea has powerful antioxidants that protect against oxidation and premature aging. Our brain cells die as we age. This healthy tea also prevent the neuron from dying. It protects the brain from age-related memory issues and Alzheimer’s.
Managing blood sugar
Green tea helps minimizing the sugar release in the blood. This can help people who have type 2 diabetes. However, it only helps in the short term. According to 2022 research, there is a 10% lower chance of death from diabetes for those who drink green tea. More in-depth research is required in this topic.
Liver detox, Protection from Cancer and heart disease
Due to green tea’s high antioxidant content, it may offer some protection from common chronic diseases. Our liver is the most exposed organ due to food chemicals, alcohol, etc. Green tea offer some detoxifying effects. Antioxidants may also help protect from cancer. As it protects the cell and DNA from damage, the chances of mutation or cancer are reduced. It is also beneficial for long-term heart health.
What are the disadvantages of Green Tea?
The drawbacks of this tea are very few and nothing serious for general people. Due to its caffeine content, it may cause anxiety and sleeplessness. To counter sleep issues, do not drink green tea or any caffeine product at least 6 hours before sleeping time. It may also interact and reduce the power of drugs for blood pressure and diabetes. Green tea also has tannins, which may reduce the iron intake in the body. Consult with your doctor in case you have a stomach issue.Note that this healthy tea is safe for most people.
Uses of Green Tea
Most of the uses of green tea we have discussed already in the health benefits parts. Now discuss its other uses. Green tea can be used in several ways. Powdered green tea, AKA macha, is often used over desserts for a different taste. Lemons, mint, and other ingredients can also be used with green tea to make cold tea, smoothies, etc. You can really be creative when it comes to green tea healthy recipes. Green tea is also beneficial for the skin. It can improve skin complexion and protect from acne and rashes. Washing hair with green tea can shine the hair and reduce dandruff.
There are many green tea supplements as well. They are great for weight, heart and brain wellness.
Taste of Green Tea
This has a light but complex taste. It has a grassy vegetal fragrance and taste with a hint of umami, bitter, and sweet taste. It also has a slightly warm, nutty flavor. Depending on location, the production process and preparation the taste can vary. Its taste is less potent than red tea.
What are the role of organic Green Tea in the Wellness industry?
Green tea is one of the most used items in the wellness industry. It became so trendy that this tea became a symbol of health awareness. It’s not literal but cultural. It is relevant in most wellness industries in the world. With the rise of health and nutrition gurus and popular diet plan followers, Green tea became even more famous. You can find dozens of different types of green tea, tea bags, supplements, capsules, and many more. Most likely, those green tea products will grow in popularity over time.
What is the future of Green Tea in Human Civilization?
Green tea will be more popular to wellness seeing people in the future. While it’s not for everyone, people who like it, usually do not think of change it. The population of the earth is growing fast, and so is the number of people who like green tea. But tea farming land is limited. Also, tea cultivation is not very sustainable as a whole. However, there are organic and environment friendly ways to cultivate tea. Green tea is not going anywhere. A more important question is how we keep producing and fulfill the rising demand while making it sustainable.
FAQ
Here are some of the most asked questions about green tea on the internet. We answer concisely.
Can I drink green tea every day?
Yes, you can drink about 8 cups of green tea per day. But 2-3 cups will offer enough benefits and safe for the long term.
Can I drink green tea on an empty stomach?
Drinking green tea on an empty stomach may not be ideal. You should drink it after a meal or between meals without any issues.
Can I drink green tea at night?
Usually, no one recommends tea at night. But practical life is not that perfect, sometimes you need to stay awake for study or work. For those scenarios, green tea is actually a better option than red tea and coffee. Its have enough caffeine to keep you refreshed and has less on your sleep.
Can I add sugar to green tea?
Yes, but that’s not the healthiest way to drink green tea. Honey and zero-cal sweeteners are better for adding a sweet taste to your green goodness.
Is green tea good for the kidneys?
Green tea can have potential benefits for the kidneys. The antioxidants help to protect the kidneys from oxidation. Catechins of green tea may reduce the chance of kidney stones as it slow down calcium crystallization.
Can girls drink green tea?
Yes, girls may get extra benefits from green tea. It may reduce menstrual cramps and also regulate hormone balance in the body.
Can I drink green tea with milk?
Yes, but it’s not a regular way to drink green tea with milk. But you can certainly try and decide if you like it with milk.
Can I rub green tea on my face?
Yes, rubbing boiled green tea can offer great benefits for your skin. It has an antioxidant effect that may help protect against aging. Improve the softness and shine your skin.
Is green tea better than coffee?
Yes, green tea is better than coffee in terms of antioxidants & wellness. However, when it comes to taste and caffeine boost, coffee is way better than tea. Both have their dedicated role, so the best drink depends on the context.
Conclusion
Tea is not just wellness; it is a part of human culture. On dates, meets, festivals, or even just for nothing, most of us come back to it again and again. Green tea is the best of the teas when it comes to wellness. We tried to create the most insightful article to make your wellness journey easier.
Want to read more about green wellness? Check out Organic Wellness : Natural Superfoods & Supplements for Healthy Conscious Living.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
