Benefits of green tea in 10 scientifically proven evidence

Benefits of green tea in 10 scientifically proven evidence

Benefits of green tea in 10 scientifically proven evidence
Benefits of green tea in 10 scientifically proven evidence in 2022


Green tea is touted as one of the healthiest drinks on the planet, and this confirms the existence of scientifically proven evidence for the benefits of green tea.

Loaded with antioxidants that have many health benefits, which may include:

improve brain function

fat loss

Cancer protection

Reduce the risk of heart disease

There may be more potential health benefits.


***Here are 10 potential health benefits of green tea.


1. Contains healthy biologically active compounds

Green tea is more than just a hydrating beverage.

The green tea plant contains a range of healthy compounds that you get in a tea drink.

Tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping fight cancer.

Green tea contains a catechin called epigallocatechin-3-gallate (EGCG). Catechin is a natural antioxidant that helps prevent cell damage and provides other benefits.

These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many types of diseases.

EGCG is one of the most powerful compounds found in green tea. Research has tested its ability to help treat various diseases. It appears to be one of the main compounds that give green tea its medicinal properties.

Green tea also contains small amounts of minerals that can benefit your health.

Try to choose a high-quality brand of green tea, as some of the lower quality brands can contain excessive amounts of fluoride.

However, even if you choose a lower quality brand, the benefits still outweigh any risks.


Abstract


Green tea is full of polyphenol antioxidants, including a catechin called EGCG. These antioxidants can have a variety of beneficial effects on health.


2. May improve brain function

Green tea does more than just keep you alert, it may also help boost brain function

The main active ingredient is caffeine, which is a known stimulant.

It doesn't contain as much caffeine as coffee, but the caffeine in green tea is enough to produce a response without causing the jittery effects associated with taking too much caffeine.

Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine. In this way, it increases the firing of neurons and the concentration of neurotransmitters such as dopamine and norepinephrine.

Research has consistently shown that caffeine can improve various aspects of brain function, including mood, alertness, reaction time, and memory.

However, caffeine isn't the only brain-boosting compound in green tea. It also contains the amino acid L-theanine, which can cross the blood-brain barrier.

L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain.

Studies show that caffeine and L-theanine can have synergistic effects. This means that the combination of the two can have particularly powerful effects in improving brain function.

Because of L-theanine and the small dose of caffeine, green tea may give you a milder, different kind of coffee.

Many people report having more stable energy and increased productivity when they drink green tea, compared to coffee.


Abstract


Green tea contains less caffeine than coffee but enough to make an impact. It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.


3. One of the benefits of green tea is that it increases fat burning

If you look at the ingredient list for any fat burning supplement, green tea is probably right there.

This is because, according to research, green tea can increase fat burning and boost metabolic rate.

In one study of 10 healthy men, taking green tea extract increased the number of calories burned by 4%. In another case involving 12 healthy men, green tea extract increased fat oxidation by 17%, compared to those who took a placebo.

However, some studies with green tea do not show any increase in metabolism, so effects may depend on the individual and how the study is set up.

Caffeine may also improve physical performance by moving fatty acids out of fatty tissue and making them available for use as energy.

Two separate studies report that caffeine may increase physical performance by about 11-12%.


Abstract


Green tea may increase metabolic rate and increase fat burning in the short term, although not all studies agree.


4. Antioxidants may reduce the risk of some types of cancer

Cancer occurs due to the uncontrolled growth of cells. It is one of the leading causes of death in the world.

Research has shown that oxidative damage can lead to chronic inflammation that can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage.

Green tea is an excellent source of powerful antioxidants.

Research has linked green tea compounds to a lower risk of cancer, including the following studies:

breast cancer. A comprehensive review of observational studies found that women who drank a large amount of green tea had an approximately 20-30% lower risk of developing breast cancer, one of the most common types of cancer in women.

Prostate cancer. One study noted that men who drank green tea were less likely to develop advanced prostate cancer.

Colorectal cancer. An analysis of 29 studies showed that those who drank green tea had a 42% lower risk of developing colorectal cancer.

Several observational studies suggest that green tea drinkers are less likely to develop several types of cancer, but more high-quality research is needed to confirm these effects.

To get the most health benefits, avoid adding milk to tea. Some studies suggest that it can decrease the antioxidant value of some teas.


Abstract


Green tea contains powerful antioxidants that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk of developing various types of cancer.


5. May protect the brain from aging

Not only can green tea improve brain function in the short term, but one of the benefits of green tea is that it may also protect your brain as you age.

Alzheimer's disease is a common neurodegenerative disease and is the most common cause of dementia in the elderly.

Parkinson's disease is another common neurological disease that involves the death of dopamine-producing neurons in the brain.

Several studies show that catechins in green tea can have various protective effects on neurons in test tubes and animal tests, potentially reducing the risk of dementia.


Abstract


The bioactive compounds in green tea can have various protective effects on the brain. They may reduce the risk of developing dementia, a common neurodegenerative disorder in the elderly.


6. May reduce bad breath

The antioxidants in green tea also have oral health benefits.

Test tube studies suggest that catechin can inhibit bacterial growth, which may reduce the risk of infection.

Streptococcus mutans is a common bacterium in the mouth. They cause plaque formation and mainly contribute to tooth decay.

Studies show that catechins in green tea can inhibit the growth of oral bacteria in the laboratory, but there is no evidence to suggest that drinking green tea has similar effects.

However, there is some evidence that green tea may reduce bad breath.


Abstract


The catechins in green tea may prevent the growth of bacteria in the mouth, reducing the risk of bad breath.


7. May help prevent type 2 diabetes

The incidence of type 2 diabetes has been increasing in recent decades. The condition now affects about 1 in 10 Americans.

Type 2 diabetes involves high blood sugar levels, which may be caused by insulin resistance or an inability to produce insulin.

Studies show that green tea may improve insulin sensitivity and reduce blood sugar levels.

One study of Japanese individuals found that those who drank green tea had an approximately 42% lower risk of developing type 2 diabetes.

According to 7 studies in a total of 286,701 individuals, tea drinkers had an 18% lower risk of developing diabetes.


Abstract


Some controlled studies show that green tea may cause a slight decrease in blood sugar levels. It may also reduce the risk of type 2 diabetes.


8. May help prevent cardiovascular disease

Cardiovascular diseases, including heart disease and stroke, are the leading causes of death worldwide.

Studies show that green tea may improve some of the major risk factors for these diseases, which include improving levels of total cholesterol, the “bad” cholesterol.

Green tea also increases the antioxidant capacity of the blood, protecting the LDL particles from oxidation, which is part of the pathway towards heart disease.

Given the beneficial effects on risk factors, it may not be surprising that people who drink green tea have a 31% lower risk of death from cardiovascular disease.


Abstract


Green tea may lower total and LDL cholesterol, as well as protect LDL particles from oxidation. Studies show that people who drink green tea have a lower risk of developing cardiovascular disease.


9. It may help you lose weight

Given that green tea can boost your metabolic rate in the short term, it makes sense that it could help you lose weight.

Several studies show that green tea may help reduce body fat, especially in the abdominal area.

One of these studies was a 12-week randomized controlled study of 240 obese people.

In this study, the green tea group had significantly lower body fat percentage, body weight, waist circumference, and abdominal fat, compared to the control group.

However, some studies do not show a statistically significant increase in green tea weight loss, so researchers need to conduct more studies to confirm this effect.


Abstract


Some studies show that green tea may increase weight loss. It may be especially effective in reducing dangerous belly fat.


10. It may help you live longer

Given that some of the compounds in green tea may help protect against cancer and heart disease, it makes sense that they could help you live longer.

In one study, researchers studied 40,530 Japanese adults over an 11-year period. Those who drank a large amount of green tea  5 or more cups a day  were less likely to die during the study period:

Death from all causes: 23% lower in women, 12% lower in men

Death from heart disease: 31% lower in women, 22% lower in men

Death from stroke: 42% lower in women, 35% lower in men

Another study of 1,4001 older Japanese individuals found that those who drank green tea were 76% less likely to die during the 6-year study period.


Abstract


Studies show that people who drink green tea may live longer than those who don't.


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