Green tea contains a type of polyphenol called a catechin. Catechins are antioxidants that help prevent cell damage.
Trusted Source provide other health benefits, such a;
A 2017 research paperTrusted Source found that drinking green tea may benefit cognition, mood, and brain function, possibly due to compounds in green tea like caffeine and L-theanine.
2022 review found that the ability of green tea to positively influence your metabolism is enhanced with aerobic or resistance exercise.
While the evidence is mixed and inconsistent, researchTrusted Source has linked drinking green tea with a reduced chance of developing some types of cancer, such as lung cancer or ovarian cancer.
A 2020 studyTrusted Source showed that green tea was linked with lower levels of certain markers related to Alzheimer’s disease in people without current, known cognitive issues. Compounds such as EGCG and L-theanine may be responsible.
A 2021 reviewTrusted Source of studies has found that drinking green tea, or using green tea extract, could be linked to better oral health.
A 2020 reviewTrusted Source found that green tea may help reduce blood sugar while fasting in the short term but does not seem to have an effect on blood sugar or insulin in the long term.
A recent review of studies suggests that regularly drinking green tea could lower many risk factors of heart disease, such as blood pressure or lipids
Several studies show that green tea may help with weight loss.
A 2022 study found drinking four or more cups of green tea daily was linked with a 44%Trusted Source lower chance of abdominal obesity, but the effect was only significant for women.
Green tea may have protective compounds against cancer and heart disease, which may help you live longer. ResearchTrusted Source from Japan found that those who drank five cups or more per day had a lower chance of death from all causes than those drinking one cup or less.
What is the main benefit of green tea?
Drinking green tea has many benefits. It is high in antioxidants, which may help prevent or remedy cellular damage and support your overall health. This includes reducing certain markers of inflammation which may decrease the risk of cognitive decline. It may even have some properties that help protect against cancer and heart disease.
Green tea offers numerous health benefits – it's a relaxing drink that helps increase our attention and focus, is heart-friendly, good for the gut and may help manage blood sugar.
Amazing benefit
1. Fights cancer-causing inflammation
Green tea leaves are rich in flavonoids called catechins (pronounced “KAH-tuh-kins”). This polyphenol (plant chemical) in tea leaves acts as an antioxidant. Green tea is particularly high in epigallocatechin-3 gallate (EGCG), a catechin that has anti-inflammatory properties. EGCG and other antioxidants help minimize inflammation caused by cell-damaging free radicals.
But some research suggests that the protein and possibly the fat in milk may reduce the antioxidant benefits of tea. Be mindful of what you add to your green tea and try to enjoy green tea without milk, encourages Zumpano.
Research also suggests the anti-inflammatory properties of green tea may lower the risk of certain cancers and of cancer returning (recurring), including:
2. Prevents stroke and heart disease
Several studies indicate that green tea can lower cholesterol levels, helping reduce your risk of heart disease, heart attacks and stroke. High cholesterol can clog your arteries and is a major risk factor for heart problems. A 2023 study found that people who drank two to four cups of green tea every day lowered their stroke risk by as much as 24%.
Antioxidants in green tea, including EGCG and other catechins, lower “bad” cholesterol (low-density lipoprotein or LDL) and total cholesterol. Green tea also has other heart-protecting flavonoids called quercetin and theaflavins. “Flavonoids open blood vessels and keep them flexible, helping blood flow more freely,” adds Zumpano.
Antioxidants in green tea, including EGCG and other catechins, lower “bad” cholesterol (low-density lipoprotein or LDL) and total cholesterol. Green tea also has other heart-protecting flavonoids called quercetin and theaflavins. “Flavonoids open blood vessels and keep them flexible, helping blood flow more freely,” adds Zumpano.
These effects may explain why green tea seems to reduce chronic high blood pressure. And why research shows that many British people — who are known for their afternoon teas — are less likely to die from heart disease or stroke than non-tea drinkers.
But if you’re taking atorvastatin to lower your cholesterol, research shows that matcha may decrease this medication’s effectiveness.
3. Boosts brain health
Amino acids, such as L-theanine, and catechins, like EGCG, have brain-protective benefits. A study of middle-aged and older adults found that frequent green tea drinkers had a 64% lower risk of memory loss or concentration issues. This risk reduction was almost 20% higher than study participants who drank black tea.
Another study of people with signs of impaired thinking (cognitive decline) found that green tea decreased certain molecules called biomarkers linked to Alzheimer’s disease. “If you’re concerned about dementia or memory loss, adding green tea to your diet may offer some protection,” notes Zumpano.
4. Strengthens bones
A meta-analysis of 17 different studies found that drinking tea can protect against osteoporosis and broken bones. Findings suggest that EGCG and other polyphenols in green tea can strengthen bones by improving bone density and reducing how much bone you lose as you age.
5. Lowers blood sugar
People with Type 2 diabetes or those at risk of developing it (prediabetes) may benefit from drinking more green tea. Research suggests that green tea’s high levels of L-theanine may prevent diabetes. Other studies show that green tea helps improve blood sugar (glucose) and the body’s sensitivity to insulin.
In addition, an ongoing study in Japan found that drinking four or more cups of green tea every day lowers the risk of dying from Type 2 diabetes complications by as much as 40%. Green tea is the most popular tea in Japan. Many people favor a type called sencha, made by flash steaming the leaves. Study participants who had two cups of coffee in addition to green tea had a 63% lower mortality risk than non-tea and non-coffee drinkers.
Keep in mind drinking sugar-sweetened tea can alter these benefits by causing elevations in blood sugars, especially when consumed with high amounts of added sugars, cautions Zumpano. Look for a type of green tea you can enjoy without adding sweeteners.
6. Protects the prostate
Laboratory studies (nonhuman) suggest that polyphenols in green tea — especially EGCG — may prevent benign prostatic hyperplasia (BPH). BPH causes an enlarged prostate, leading to frequent urination and other issues. Findings
6. Protects the prostate
Laboratory studies (nonhuman) suggest that polyphenols in green tea — especially EGCG — may prevent benign prostatic hyperplasia (BPH). BPH causes an enlarged prostate, leading to frequent urination and other issues. Findings suggest that EGCG stops prostate cells from multiplying and enlarging the gland. But human research is needed before we’ll know for sure.
7. Eases stress and anxiety
The L-theanine in green tea can help ease stress and anxiety. “Worrying and stress can raise blood pressure, affect mood and sleep, and negatively affect your quality of life,” states Zumpano.
And research shows that L-theanine significantly impacts the effects of caffeine. It reduces its stimulating effects and improves cognitive function, mood and concentration.
8. Gives you just enough pep
With close to 30 milligrams of caffeine per 8-ounce cup, green tea has less than a third of the stimulant as coffee. “That’s enough caffeine to give you an energy boost in the middle of the day, but not so much that it will keep you awake at night,” says Zumpano. Green tea’s lower caffeine levels also make the beverage a smart choice if you’re trying to cut back on caffeine.
9. Makes you look younger
Green tea’s many antioxidant properties may also give you younger-looking, healthier skin. Nonhuman studies found that polyphenols in green tea increase collagen and elasticity in skin, helping combat wrinkles and other signs of aging.
Other studies that looked at applying green tea extract to the skin suggest it can help prevent acne and spot-treat pimples when they occur.
10. Might aid weight loss
There’s some speculation that catechins in green tea can break down body fat and may rev up your metabolism, contributing to weight loss. A recent study conducted in Korea found that females who drank four or more cups of green tea each day had 44% less abdominal fat than their male tea-drinking counterparts.
But findings from studies examining green tea extract in some energy drinks and weight-loss supplements are mixed, at best.
“I don’t recommend supplements for weight loss because they aren’t proven safe or effective,” says Zumpano. “However, drinking green tea is a healthy habit, because it’s low in calories — as long as you don’t overdo it with additives like sugar, sweetener, cream or milk.”
Green tea can also help manage your appetite and blood sugar levels, which can ultimately help with weight management, too, if consumed regularly.
How much green tea should you