Green tea: 9 health benefits, properties (and how to consume it)

Green tea is a beverage produced from the fresh leaf of Camellia sinensis, rich in phenolic compounds that act as antioxidants and nutrients which provide various health benefits for the prevention and treatment of various diseases.

The content of flavonoids and catechins provide various properties to green tea, giving it antioxidant, antimutagenic, antidiabetic, anti-inflammatory, antibacterial and antiviral effect, as well as possessing cancer-preventive properties. This tea can be obtained in soluble powder, sachets or capsules, and can be purchased in supermarkets, online stores and health food stores.

Green tea: 9 health benefits, properties (and how to consume it)

The main benefits of green tea for the body are:

1. Prevent several types of cancer

Regular consumption of green tea could prevent some types of cancer, mainly prostate, gastrointestinal, breast, lung, ovarian and bladder, because it is rich in antioxidants that prevent cell damage produced by free radicals, preventing the growth of cancer cells, functioning as a chemopreventive.

2. Promote weight loss

Because green tea contains various bioactive compounds such as caffeine, catechins and polyphenols, its regular consumption could help promote weight loss and decrease abdominal circumference.

Some studies indicate that green tea helps to accelerate metabolism, making the body expend more energy; it also facilitates digestion, regulates the intestine and fights fluid retention, however, the results are not yet conclusive in this regard, being necessary more studies to prove it.

3. Delay cellular aging

Green tea provides a high amount of antioxidants that prevent cell aging, because they fight free radicals, making the skin stay hydrated, with a healthy appearance and preventing the formation of wrinkles.

4. Prevent heart disease

Green tea helps regulate cholesterol levels, mainly LDL bad cholesterol, thanks to its antioxidant power. In addition to this, it inhibits the formation of blood clots, decreasing the risk of thrombosis, heart attacks and stroke.

5. Prevent infections

This plant has antimicrobial properties that help fight bacteria and viruses, preventing the emergence of diseases such as colds, flu or influenza A and B, among others.

6. Improve dental health

Due to its antimicrobial and anti-inflammatory properties, green tea could prevent the formation of cavities and inflammation of the gums, reducing the risk of suffering periodontitis. In addition to this, it also control bad breath.

7. Help regulate sugar levels

Thanks to the antioxidant action of catechins in green tea, which help reduce oxidative stress and improve insulin resistance and, therefore, regulate sugar levels, the intake of this tea is an excellent choice both to prevent diabetes and for those who already suffer from it.

8. Help regulate blood pressure

Green tea in addition to being diuretic, has catechins, a bioactive compound with antioxidant properties that could help relax blood vessels and, as a result, regulate blood pressure. 

9. It could improve performance during exercise

According to some studies, ingesting green tea regularly helped improve endurance exercise performance; and it is possible that it is due to stimulation in the body’s utilization of fats to generate energy and increased energy expenditure. 

How to brew green tea

Green tea can be brewed alone or can be combined with lemon, mint leaves or fruits, for example, this allows disguising the characteristic bitter taste of green tea, being easier to drink throughout the day.

Ingredients

  • 1 tablespoon of green tea;
  • 1 cup of boiled water;
  • Juice of half a lemon.

    • How to prepare

    Add the green tea leaves in the boiled water, cover and let stand for 10 minutes. Strain, add lemon juice and drink hot or cold.

    How to take

    To get all the benefits of green tea you should drink 3 to 4 cups a day. In the case of capsules, 1 green tea capsule should be taken 30 minutes after meals, 2 or 3 times a day. per day or as directed by your physician or nutritionist. Green tea should be drunk between meals because it may decrease the absorption of minerals such as iron and calcium.

    During pregnancy and breastfeeding daily intake should not exceed 1 to 2 cups per day, because it may increase heart rate.

    Possible side effects

    It is important not to consume the recommended amount of green tea per day because it may cause insomnia, irritability, nausea, heartburn, vomiting, tachycardia and increased heart rate. In addition to this, it could interfere with the absorption of iron.

    Contraindications

    Green tea should be ingested with caution in people who have thyroid problems, as some studies indicate that it could alter its functioning, so it is important to consult a doctor. People who suffer from insomnia should avoid it because it contains caffeine. 

    This tea should also be avoided by people with kidney failure, anemia, gastric ulcers and gastritis; as well as in those people who take anticoagulant drugs.

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