Known as one of the healthiest beverages on the planet, green tea is jam-packed with antioxidants that provide several health benefits. These include fat loss, improved brain function, and reduced heart disease and cancer risks.
A cup of green tea per day can do wonders to your overall health. Here are 11 known benefits of green tea.
1. Improved oral health
Green tea contains catechins, which is an antioxidant that is beneficial for oral health.
In fact, catechins have been suggested in test-tube studies to inhibit growth of bacteria, thus reducing the risk of infection.
The most common bacterium in the mouth is Streptococcus mutans; this contributes the most to cavities and tooth decay and causes plaque formation.
Catechins in green tea have been indicated in studies to suppress the growth of oral bacteria in the lab; however, drinking green tea has not been shown to yield similar effects.
Nevertheless, green tea has been suggested to help reduce bad breath.
2. Increased metabolic rate and fat burning
Did you know that some fat burning supplements contain green tea?
This is because green tea has been found in research to boost metabolic rate and increase fat burning.
For example, men who took green tea extract have been shown in one study to experience a 4% increase in calorie burning. Another study has also found green tea extract to increase fat oxidation by 17%.
However, study results are mixed: there are some that do not show any increase in metabolic rate.
Meanwhile, green tea caffeine may help improve physical performance. In fact, it has been shown in two separate review studies to increase physical performance by ~ 11–12%.
3. Weight Loss
Is green tea good for weight loss?
Interestingly, weight loss is one of the many green tea benefits.
With its ability to boost metabolic rate, it makes sense that it could also potentially help you achieve your weight loss goals.
Green tea has been shown in several studies to help reduce body fat, particularly the abdominal fat.
For example, people who took green tea have been found in a 12-week randomized controlled study to significantly reduce body fat percentage, belly fat, waist circumference, and body weight in obese individuals.
However, further research on the subject is necessary as study results are mixed: some do not reflect a significant increase in weight loss.
4. Brain protection from aging
Green tea may also potentially protect the brain as you age.
It can be noted that Alzheimer’s disease, which is the common cause of dementia, and Parkinson’s disease, which involves the death of dopamine-producing neurons in the brain, are two very common neurodegenerative diseases in older adults.
Catechin compounds in green tea have been shown in several test-tube and animal studies to have various protective effects on neurons, potentially reducing the risk of dementia.
5. Better brain function
Interestingly, one of the many potential benefits of green tea is improved brain function.
Green tea basically contains the stimulant caffeine. The amount of caffeine in green tea is enough to produce a brain-boosting effect.
Caffeine has been consistently shown in research to improve several aspects of brain function, including the reaction time, vigilance, memory, and mood.
Aside from caffeine, green tea also contains amino acid L-theanine, which is another brain-boosting compound that can cross the blood-brain barrier.
L-theanine can stimulate serotonin, dopamine, the activity of GABA, and the production of alpha waves in the brain.
The combination of both caffeine and L-theanine has been shown in studies to have potent effects in improving brain function.
In addition, many people also reported being more productive when they drink green tea.
6. Loaded with healthy bioactive compounds
Green tea fortunately offers benefits beyond hydration. It contains a variety of healthy compounds, including polyphenols.
Polyphenols are beneficial compounds that have been found to help reduce inflammation and fight cancer.
In addition, green tea carries the catechin EGCG, which can help protect cells and molecules from damage, reduce free radical formation in the body, and provide several other benefits. EGCG has also been tested in research to help treat diseases.
What’s more, green tea contains little amounts of minerals that can be beneficial for your health.
7. Reduced cancer risk
Caused by uncontrolled cell growth, cancer has become one of the leading causes of death in the world.
Oxidative damage has been shown in research to result in chronic inflammation, which can in turn cause chronic diseases, such as cancers.
Fortunately, potent antioxidants in green tea can help protect against oxidative damage.
In fact, green tea compounds have been associated with reduced cancer risk, such as the following:
Colorectal cancer. People who drink green tea have been shown in an analysis of 29 studies to be 42% less likely to develop colorectal cancer.
Prostate cancer. Men drinking green tea have been observed in one study to have a lower risk of advanced prostate cancer.
Breast cancer. Women who drank the most green tea have been found in a comprehensive review of observational studies to have ~ 20–30% lower risk of developing breast cancer.
However, more high quality research is necessary to confirm green tea’s effects on cancer risk reduction.
For best results, drink plain green tea – do not add sugar or milk.
8. Type 2 diabetes prevention
Interestingly, type 2 diabetes prevention is also one of the many green tea benefits.
Type 2 diabetes is affecting about 1 in 10 Americans. It is characterized by increased blood sugar levels, which may stem from the lack of insulin production or insulin resistance.
Green tea has been shown in studies to reduce blood sugar and improve insulin sensitivity.
For example, those who drank the most green tea have been found in one study in Japanese individuals to have an approximately 42% lower risk of type 2 diabetes.
What’s more, tea drinkers have also been shown in a review of 7 studies to have an 18% lower risk of diabetes.
9. Cardiovascular disease prevention
Cardiovascular diseases are also among the world’s leading causes of death today.
Fortunately, cardiovascular disease prevention is also one of the many benefits of green tea.
In fact, green tea has been shown in studies to help improve total cholesterol and LDL (bad) cholesterol levels, which are some of the main risk factors of cardiovascular disease.
That said, it is no wonder why green tea drinkers have a 31% lower risk of dying from a cardiovascular disease.
10. Improved health immunity
Yes, you read it right! Green tea benefits also include improved health immunity.
Green tea has antifungal, antiviral, and antibacterial properties that can support immunity. Plus, it also acts as prebiotics, which are helpful for your gut's healthy bacteria linked to healthy immunity.
11. Longevity
With green tea’s ability to potentially help protect against type 2 diabetes, heart disease, and cancer, it makes sense that it could also promote longevity.
In fact, those who drank the most green tea have been found in a 6-year study of older Japanese individuals to be 76% less likely to die during the study period.
The Take-Home Message
Surprisingly, there are a range of green tea benefits you can enjoy.
So if you want to lose weight, improve your brain function, reduce the risk of chronic diseases, and feel better, green tea should be one of your healthy go-to drinks.
