Green Tea: Health Benefits, Facts and Research
Green tea, native to China and India, has been consumed and hailed for its health benefits for centuries globally, but has only recently gained popularity in the US.
Tea is considered the most consumed beverage in the world behind water, however 78% of the tea consumed worldwide is black and only about 20% is green.1
All types of tea except herbal tea are brewed from the dried leaves of the Camellia sinensis bush. The level of oxidation of the leaves determines the type of tea.
Green tea is made from un-oxidized leaves and is one of the less processed types of tea (with white tea the least) and therefore contains one of the most antioxidants and beneficial polyphenols.
Green tea was used in traditional Chinese and Indian medicine to control bleeding and heal wounds, aid digestion, improve heart and mental health and regulate body temperature.4 Recent studies have shown green tea can potentially have positive effects on everything from weight loss to liver disorders, type 2 diabetes and alzheimer’s disease.
Possible health benefits of green tea
Listed below are the possible health benefits associated with green tea. It is important to note that more evidence is required before these possible health benefit links are proved definitive:
According to the National Cancer Institute, the polyphenols in tea have been shown to decrease tumor growth in laboratory and animal studies and may protect against damage caused by ultraviolet UVB radiation.
In countries where green tea consumption is high, cancerrates tend to be lower, but it is impossible to know for sure whether it is the green tea that prevents cancer in these specific populations or other lifestyle factors.4
One large-scale clinical study compared green tea drinkers with non-drinkers and found that those who drank the most tea were less likely to develop pancreatic cancer, particularly women, who were 50% less likely to develop the disease.
Studies have also shown the positive impacts of green tea on breast, bladder, ovarian, colorectal, esophageal, lung, prostate, skin and stomach cancer.
Researchers believe that it is the high level of polyphenols in tea that help kill cancerous cells and stop them from growing, however the exact mechanisms by which tea interacts with cancerous cells is unknown.
Other studies have shown a lack of preventative effects of tea on cancer. The amount of tea required for cancer-preventive effects has also varied widely in studies – from 2- 10 cups per day.1
In 2005, the FDA stated that “there is no credible evidence to support qualified health claims for green tea consumption and a reduced risk of gastric, lung, colon/rectal, esophageal, pancreatic, ovarian, and combined cancers.”1
2) Heart Disease
A 2006 study published in the Journal of the American Medical Association concluded that green tea consumption is associated with reduced mortality due to all causes, including cardiovascular disease.
The study followed over 40,000 Japanese participants between the ages of 40 and 79 for 11 years, starting in 1994.
The participants who drank at least 5 cups of green tea per day had a significantly lower risk of dying (especially from cardiovascular disease) than those who drank less than one cup of tea per day.
Green tea contains catechins, polyphenolic compounds that are thought to exert numerous protective effects, particularly on the cardiovascular system.
3) Lower Cholesterol
An analysis of published studies in 2011 found that consuming green tea, either as a beverage or in capsule form, was linked to significant but modest reductions in total and LDL or “bad” cholesterol.
Another study found that consuming 10 cups of green tea per day can lower total cholesterol, however, consuming 4 cups or less had no effect on cholesterol levels.1
The lead author of the study, Yoshihiro Kokubo, M.D., Ph.D., said, “This is the first large-scale study to examine the combined effects of both green tea and coffee on stroke risks. You may make a small but positive lifestyle change to help lower the risk of stroke by adding daily green tea to your diet.”
On the next page we look at more of the possible health benefits of green tea, including assisting with type 2 diabetes, weight loss, skin diseases, working memory and alzheimer’s disease. On the final page we discuss the nutritional profile of green tea, the forms of green tea and precautions and risks associated with its consumption.