8 Evidence-Based Benefits of Green Tea
Green tea offers science-backed benefits, from boosting brain function and heart health to aiding weight loss and reducing inflammation. Learn how it supports overall wellness.
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Green tea is one of the most widely consumed beverages in the world. Originating from China and Japan, it has gained popularity for both its refreshing taste and potential health benefits.
Unlike black tea, it undergoes minimal oxidation during processing, which helps retain its natural antioxidants.
Many people drink green tea for an energy boost or as a part of their wellness routine, but its effects go beyond that. Studies have shown it may support brain function, promote heart health, and even aid in weight management.
With so much curiosity surrounding the benefits of green tea, it’s worth exploring what science has to say. Below are evidence-based benefits that explain why this simple drink has become a staple in so many diets.
8 Proven Benefits of Green Tea
What does green tea do to your body? Research has linked various green tea benefits to health. Here are 8 science-backed reasons to consider drinking green tea.Rich in Antioxidants
Green tea contains powerful antioxidants, including polyphenols and catechins. These compounds help protect cells from damage caused by free radicals.
Epigallocatechin gallate (EGCG), a prominent catechin in green tea, has been studied for its protective properties.
A review in Nutrients MDPI Journal found that EGCG may help reduce oxidative stress and inflammation, which supports overall health.
Supports Brain Function
Green tea contains caffeine, though in lower amounts than coffee. Caffeine stimulates brain activity, improving focus, alertness, and memory.
Additionally, green tea has an amino acid called L-theanine, which promotes relaxation without causing drowsiness.
A randomized control trial conducted by Unilever Food and Health Research Institute suggests that the combination of caffeine and L-theanine in green tea may enhance cognitive function and reduce mental fatigue.
Aids in Weight Loss
One of the most discussed benefits of drinking green tea is its potential role in weight management.
Research suggests that green tea may boost metabolism and increase fat oxidation, which helps the body burn calories more efficiently.
A study published in the American Journal of Clinical Nutrition found that green tea catechins, particularly EGCG, significantly increased fat oxidation in participants over a 24-hour period.
May Lower the Risk of Heart Disease
Studies suggest that green tea may contribute to heart health by improving cholesterol levels and reducing blood pressure.
The antioxidants in green tea help protect LDL cholesterol from oxidation, a key factor in heart disease development.
Individuals who drink green tea regularly have been reported to have a lower risk of developing cardiovascular diseases. In other words, tea drinkers live longer.
Boosts Oral Health
Drinking green tea every day may support oral hygiene. The catechins in green tea have antibacterial properties that help reduce harmful bacteria in the mouth.
As a result, green tea may lower the risk of bad breath and gum disease. Its natural compounds may also contribute to stronger teeth by reducing acid production.
A review of the therapeutic effects of green tea as an antioxidant on oral health indicated that green tea extract inhibited the growth of harmful oral bacteria.
This may reduce the risk of cavities and gum inflammation.
Improves Skin Health
One of green tea's benefits is its anti-inflammatory effects, which may be good for the skin.
A clinical study found that green tea polyphenols when applied topically or consumed, improved skin elasticity and hydration while reducing signs of aging.
Severalother studies have shown that Green tea antioxidants help reduce redness, irritation, and acne-related breakouts.
Regulates Blood Sugar Levels
One of the key health benefits of green tea is that it may help stabilize blood sugar levels, which makes it a good choice for those managing insulin sensitivity.
A randomized control trial published in The American Journal of Clinical Nutrition reported that individuals who consumed green tea regularly had improved insulin sensitivity and lower fasting blood sugar levels.
This means green tea can improve the body’s ability to use insulin effectively, which may reduce the risk of developing type 2 diabetes.
May Prevent Certain Types of Cancer
Antioxidants in green tea, particularly catechins, may help protect cells from damage that can lead to cancer.
Some studies suggest that green tea drinkers may have a lower risk of developing breast, prostate, and colorectal cancers.
For instance, Dr Jian-Min Yuan, University of Pittsburgh Cancer Institute, reviewed multiple studies and found an association between green tea consumption and a reduced risk of certain cancers.
However, more research is needed on the relationship between healthy green tea and cancer.
How Much Green Tea Should You Drink?
Most studies suggest that drinking 2 to 4 cups of green tea per day may be enough to experience its benefits. This amount provides a good balance of antioxidants and nutrients without excessive caffeine intake.
A study published in the Journal of European Endocrinology found that consuming 3–4 cups daily was associated with improved heart health and a reduced risk of chronic diseases.
Although there are many health benefits of green tea for the body, it contains caffeine, which may not be suitable for everyone. A standard cup of green tea has around 30–50 mg of caffeine, which is lower than coffee but still enough to affect individuals sensitive to stimulants.
Too much caffeine may lead to restlessness, headaches, or sleep disturbances. The FDA suggests that up to 400 mg of caffeine per day is generally safe for most adults.
For those who are sensitive to caffeine, switching to decaffeinated green tea may be a better option. It retains many antioxidants while significantly reducing caffeine levels.
Drinking Green Tea in the Morning vs. Evening
Many people prefer green tea in the morning as a mild energy booster. Since it contains L-theanine, it may promote alertness without the jittery effects associated with coffee.
However, drinking green tea on an empty stomach may cause mild stomach discomfort in some individuals due to its natural tannins.
In the evening, green tea can still be beneficial, especially decaffeinated versions. However, drinking it too close to bedtime may interfere with sleep due to its caffeine content. If consumed at night, a light, warm cup of green tea can still provide relaxation without disrupting rest.
Wrapping It Up
The benefits of green tea include improved brain function, heart health support, weight management, and reduced inflammation.
Drinking green tea every day in moderation, around 2–3 cups per day, can help the body absorb its antioxidants and bioactive compounds. While green tea benefits most people, consuming it in a balanced way ensures maximum advantages without unwanted side effects.