It is estimated that over 159 million Americans consume tea every day. And, no doubt, some of those tea-drinkers are in it for more than just the delicate flavor. And while they all offer certain health benefits, green tea is often the tea of choice for the health-conscious crowd. Here, let’s break down how exactly green tea got its status as a veritable health hero and why. The therapeutic properties1 of green tea have been known for thousands of years, and now, modern science has been confirming these properties and more. Here are the top reasons you should be sipping green tea every day: The majority of polyphenols in green tea are flavonoids3. The type of flavonoids that confer the most health benefits are catechins and green tea is full of them. You’ve probably heard of epigallocatechin gallate4 (EGCG), the most prominent and most studied catechin, and green tea’s claim to fame. The antioxidants in green tea may help relieve this inflammation. 5 Green tea has been shown to benefit those with arthritis, inflammatory bowel disease, and other inflammation-driven diseases6. Plus, green tea may even help prevent diabetes altogether. High carb diets, especially white rice8, have been linked to diabetes. However, one study published in Asia Pacific Journal of Clinical Nutrition found that women who ate a high rice diet who also drank seven or more cups of green tea a day had a lower risk of diabetes9 than those who did not drink green tea, suggesting a protective effect. These benefits extend to green tea extract as well. Two to six cups per day appear to offer the most benefits. Other studies have found that the combination of polyphenols and caffeine in green tea can influence psychopathological symptoms and help reduce anxiety, improve alertness, and brain function14 in healthy adults. One study found Japanese women who drank 10 or more 4-ounce cups of green tea a day had a 7-year delay in cancer onset16. While much more research is needed in order to consider green tea a viable treatment, it might be beneficial to get brewing. Similar to white and oolong tea, green tea has about 25 to 35 mg of caffeine per cup. For reference, a cup of coffee contains around 95 mg caffeine or more depending on brewed strength. Which means you can get enough to improve mental and physical performance, without going overboard on caffeine. One study found that over a period of 10 weeks, endurance exercise performance improved by 24% in individuals who took green tea extract. Matcha is essentially green tea powder but differs from brewed green tea in that the tea leaves are covered prior to harvest, yielding a more concentrated flavor and higher caffeine and antioxidant levels. In fact, one study found that matcha contained 137 times more EGCG than green tea18. Those who are allergic or sensitive to caffeine may need to limit or avoid green tea consumption. Also, the caffeine and tannins in coffee and tea can reduce iron absorption, especially plant-based iron. Therefore, those diagnosed with or at risk for anemia may need to reduce or avoid coffee and tea intake. Always check the source of your tea. If not responsibly or organically grown, it can contain chemicals and metals from the soil it was grown in. Always consult with your doctor if you are sensitive to large amounts of caffeine or are unsure how much tea you should consume daily. Editor’s Note: This article was originally published on June 30, 2012. A previous version of this article indicated that green tea can improve mental clarity in individuals. We have since clarified that statement to indicate that green tea can influence psychopathological symptoms and help reduce anxiety, which, in turn can help improve mental clarity in healthy individuals. Natalie loves spending time with her husband and three children in the kitchen, garden and in nature. She is a foodie at heart and loves most cuisines, but especially spicy Indian and Thai.
