This article was previously published on June 18, 2018 and has been updated with new information.
High-quality teas – especially green tea – contain polyphenol antioxidants that are recognized for their preventive and disease-fighting effects. Polyphenols can make up up to 30% of the dry leaf weight of green tea. In the group of polyphenols are flavonoids, which contain catechins.
One of the most potent catechins is epigallocatechin-3-gallate (EGCG), found in green tea. EGCG has been shown to have a positive effect on a number of diseases and conditions, including obesity, type 2 diabetes, heart disease, and cancer.
Tea helps lower blood pressure and protect your heart
Previous researchfirst,2 have shown that long-term tea drinking can improve your blood pressure readings. A systematic review of 25 randomized controlled trials found that people who regularly drank green or black tea for 12 weeks had an average of 2.6 mm Hg lower systolic blood pressure and lower diastolic blood pressure. 2.2 mm Hg compared to non-tea drinkers.
Green tea yielded the best results, followed by black tea. According to the authors, this reduction is “expected to reduce the risk of stroke by 8%, mortality from coronary heart disease by 5%, and death from all causes at the population level… profound impact and must be seriously considered in terms of the possibility of dietary changes to modulate cardiovascular disease risk. [cardiovascular disease]. “
While it’s impossible to pinpoint exactly how much tea you need to drink to receive these benefits, some previous research has suggested that the ideal amount of tea is around three to four cups of tea per day.3 For example, a 2007 study4 found “clear evidence” that three or more cups of tea – in this case black tea – lowers the risk of heart disease.
Likewise, drinking 3-4 cups of green tea daily has been shown to promote heart health and heart health.5 and to aid in the prevention of hardening of the arteries, cerebral thrombosis, heart attacks and strokes, thanks to its ability to relax blood vessels, improve blood flow and protect against blood clots.6
EGCG helps prevent plaque in both arteries and brain
More recent studies support these earlier findings. Researchers at the University of Leeds and Lancaster University say the EGCG in green tea may help prevent heart disease by dissolving arterial plaque.7,8 (Other recent research9 discovered that this compound also inhibits beta amyloid plaque formation in the brain, which is associated with Alzheimer’s disease.)
According to these findings, EGCG actually alters the structure of amyloid fibrils formed by apolipoprotein A-1 (apoA-I) – the main protein component of high-density lipoproteins believed to accumulate in fibrous plaques. atherosclerosis – when heparin (a natural anticoagulant produced by certain cells) is present. As reported by New Atlas:ten
“[ApoA-I] underlies the development of amyloid deposits seen in both Alzheimer’s disease and atherosclerosis. The hypothesis in this new study is that EGCG could effectively alter the form of these amyloid filaments, making them less toxic.
One of the project’s researchers, David Middleton, said: ‘The health benefits of green tea have been widely promoted and it is well known that EGCG can alter the structure of associated amyloid plaques. to Alzheimer’s disease’. ‘Our results suggest that this fascinating compound may also be effective against the types of plaque that can cause heart attacks and strokes.’ “
Unfortunately, the levels of EGCG needed to achieve the results were found in this study to be so high that you cannot get that amount by drinking green tea alone. However, the researchers believe that the compound could eventually be used to treat new drugs. For such plans, it should be remembered that too much of a good thing can cause problems. As noted in a scientific review published in 2010:11
“… [T]This is emerging evidence that high doses of tea polyphenols can have adverse side effects. As a result of scientific studies on how dietary components, including tea polyphenols, are commonly converted into dietary supplements, understanding the potential toxicity of tea polyphenols is very important to understand their potential usefulness…”
Other health benefits of green tea
Green tea has also been shown to have a number of other health benefits, thanks to EGCG and other beneficial plant compounds. For example, studies have linked green tea consumption to:
|
Reducing the risk of cancer – The polyphenols in green tea act on molecular pathways to suppress the proliferation and spread of tumor cells and inhibit the growth of blood vessels that feed the tumor.twelfth In addition to acting as an antitumor and antitumor agent, EGCG has also been shown to be able to modulate the response of tumor cells to chemotherapy.13 |
|
Improved weight loss – A 2010 study14 Evaluation of EGCG’s potential for weight loss found that a dose of 300 milligrams (mg) per day increased fat oxidation by 33 percent in the first two hours immediately after eating. One cup of green tea will give you 20 to 35 mg of EGCG, so to achieve 300 mg by drinking green tea, you must consume about six cups. Importantly, in those given twice that dose (600 mg/day), this fat-oxidizing effect was only 20%, so more is not necessarily better. EGCG may also aid weight loss by inhibiting fat cell growth and increasing fat excretion. A 2021 study found that EGCG not only has anti-obesity potential, but also “shows promising antitumor activity against cancer.”15 |
|
Reduce the risk of type 2 diabetes – An animal study16 found that EGCG was as effective as the diabetes drug Avandia in rats with moderate diabetes, suggesting that green tea, or high-quality green tea extract, may be useful for prevention and / or treat diabetes. |
|
Enhance brain function and prevent age-related brain degeneration – As mentioned earlier, EGCG seems to decrease the production of beta-amyloid, which can build up excessively in your brain, leading to nerve damage and memory loss over time.17 In a 2005 study,18 the researchers injected purified EGCG into mice genetically programmed to develop Alzheimer’s disease; The results showed a 54% reduction in the plaque associated with Alzheimer’s disease. |
|
Reduces pain and inflammation associated with rheumatoid arthritis.19 |
|
Protects against glaucoma and other eye diseases – In one study,20 Scientists analyzed the eye tissue of mice drinking green tea and discovered that eye tissues such as the lens and retina did in fact absorb the catechins in green tea. The retina absorbs the highest amount of gallocatechin, while the aqueous humor (the fluid in your eye chambers) absorbs the highest amount of EGCG. According to the authors, oxidative stress induces biological disorders such as DNA damage and activation of proteolytic enzymes that can lead to tissue cell damage or dysfunction and, ultimately, ophthalmic diseases. |
|
Treatment of genital and anal warts – According to the results of a 2008 study, a botanical ointment containing green tea extract was found to be an effective treatment for warts on the external genitalia and anus.21 Genital and anal warts are caused by certain strains of the human papillomavirus, and lack effective, well-tolerated treatments. Researchers assigned more than 500 adults with up to 30 warts to either an ointment containing sinecatechins or a placebo. In the sinecatechins groups, warts cleared completely in about 57% of patients, compared with only 34% in the control group. |
|
Reduced risk of autoimmune diseases22 – One note: People with Th2-dominant autoimmune disorders (such as asthma and allergies, many cancers, ulcerative colitis, lupus, and many viral infections) may be wise to avoid concentrated green tea products because it can regulate Th2. People with Th1-dominant conditions (such as multiple sclerosis, Hashimoto’s, psoriasis, and rheumatoid arthritis), on the other hand, may benefit, as green tea inhibits Th1. To learn more about this, check out this “Health risks of green tea” article by Precision Nutrition.23 |
|
Improve exercise performance – In one study,24 Rats given green tea extract for 10 weeks improved their endurance training performance by up to 24%. |
|
Improve digestion.25 |
|
Healthier gums – A 2012 study found that green tea is “a boon for periodontal and general health.”26 |
Green tea as part of a healthy diet
While some studies have used much higher amounts of EGCG than you can comfortably drink tea, if you like it, a few cups a day can certainly be a healthy addition to your diet. your drink. Just make sure to drink your green tea “straight”. Adding milk and/or sugar will negate many of the benefits of the tea. An exception is lemonade.
Search27 suggests that you can actually boost the benefits of green tea by adding vitamin C — such as a drop of lemon juice — because ascorbic acid increases the amount of catechins available for your body to absorb. In fact, citrus juice increased available catechin levels by more than fivefold, making 80% of the catechins in the tea still bioavailable.
Green tea is the least processed tea, so it also contains the highest amount of EGCG of all teas – as long as the tea is not oxidized, this is a common problem. The most recognizable sign when assessing the quality of green tea is its color.
If your green tea is brown rather than green, it may have oxidized, which can damage or destroy many of its most valuable compounds. Besides being a great source of antioxidants, green tea is also packed with vitamins A, D, E, C, B, B5, H and K, manganese and other beneficial minerals like zinc, chromium and selenium.
Matcha and Tulsi Tea – Two Premium Tea Choices
My personal favorite is Matcha green tea. It has a great taste and outstanding nutrient content, as it is not spoiled through processing. It contains whole ground tea leaves, and can contain more than 100 times the amount of EGCG provided by regular brewed green tea.
The best Matcha green tea comes from Japan and is steamed, not roasted or fried. As a result, Matcha green tea retains all the nutrient-rich values that can be obtained from the tea leaves. Tea leaves are ground into powder, and you stir it directly into hot water to create a refreshing green beverage.
One cold version that’s perfect for summer is Matcha lemonade. Just dissolve the powder in hot water; Refrigerate, then add lemon or lime juice. A small amount of stevia can be added for sweetness. Use with ice. Matcha powder can also be added to juices, yogurts and smoothies. For some different recipes, check out “How to Make a Matcha Tea Smoothie” by Natural Holistic Health.28 As an added benefit, the chlorophyll in Matcha acts as a natural detoxifier.
Another tasty and healthy option is Indian Tulsi tea, which contains hundreds of beneficial phytochemicals. Working together, these compounds have potential antioxidant, physiological, and immune-boosting properties that can combat stress and help boost your general health in several ways, including:
- Boost your immune system
- Gives you a soothing effect and relieves stress sometimes
- Promotes healthy metabolism
- Helps maintain optimal blood sugar levels
- Supports normal cholesterol levels
