Easy To Add To Your Diet
Green tea extract is available in liquid, powder, and capsule forms. A wide selection can be found .
The liquid extract can be diluted in water, while the powder can be mixed into smoothies. However, it has a strong taste.
The recommended dosage of green tea extract is between 250500 mg per day. This amount can be obtained from 35 cups of green tea, or about 1.2 liters.
But its important to know that not all green tea extract supplements are created equal. Some supplements contain only dry green tea leaves, while others contain isolated forms of one or more catechins.
Because supplements are not regulated by the FDA to ensure safety, purity, or verification of contents, you should only purchase supplements that have been analyzed by an independent lab to verify purity and content.
The catechin most closely linked to the health benefits of green tea extract is EGCG, so youll want to make sure that the supplement you are consuming contains it.
Finally, its best to take green tea extract with foods. Both exceeding the recommended dose and taking it on an empty stomach may cause serious liver damage (
May Protect The Brain From Aging
Not only can green tea improve brain function in the short term, it may also protect your brain as you age.
Alzheimers disease is a common neurodegenerative disease and the most common cause of dementia in older adults .
Parkinsons disease is another common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.
Several studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, possibly lowering the risk of dementia (
41 ).
Type 2 diabetes involves having elevated blood sugar levels, which may be caused by insulin resistance or an inability to produce insulin.
Studies show that green tea may improve insulin sensitivity and reduce blood sugar levels .
One study in Japanese individuals found that those who drank the most green tea had an approximately 42% lower risk of type 2 diabetes .
According to a review of 7 studies with a total of 286,701 individuals, tea drinkers had an 18% lower risk of diabetes .
Summary
Some controlled studies show that green tea may cause mild reductions in blood sugar levels. It may also lower the risk of type 2 diabetes.
The Advantages Of Green Tea While Sick
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Green tea is consumed worldwide for its unique flavor and high nutritional value. Touted as the healthiest beverage on Earth, it promotes fat loss, supports immune function and increases your metabolism. Due to its natural energy-boosting properties, it’s an excellent alternative to coffee. Plus, it may help prevent viral infections and speed up recovery when you’re sick.
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What Is Matcha Tea
Matcha is a type of green tea made by taking young tea leaves and grinding them into a bright green powder. The powder is then whisked with hot water. This is different from regular green tea, where the leaves are infused in water, then removed. Drinking brewed green tea is a bit like boiling spinach, throwing away the spinach and just drinking the water, says Louise Cheadle, co-author of The Book of Matcha and co-owner of the tea company teapigs. You will get some of the nutrients, but youre throwing away the best bit. With matcha, youre drinking the whole tea leaves.
Matcha leaves are grown on green tea bushes kept under shade. The shade increases the amount of chlorophyll content in the leaves, which is what makes them bright green and full of nutrients. The leaves are picked by hand and the stems and veins are removed. According to Cheadle, the leaves are traditionally ground by granite stones into a super fine powder. It takes an hour to grind the leaves, and its done in the dark to protect the nutrients, she says.
The finest matcha comes from Japan, where it has been grown for centuries and forms part of the traditional Japanese tea ceremony, she adds.
Help Protect Your Teeth From Bacteria
White tea is a great source of fluoride, catechins and tannins .
This combination of molecules could help strengthen teeth by fighting bacteria and sugar.
Fluoride can help prevent dental cavities by making the surface of teeth more resistant to acid attacks by bacteria in combination with sugar .
Catechins are plant antioxidants that are abundant in white tea. Theyve been shown to inhibit the growth of plaque bacteria .
Tannins are another type of polyphenol in white tea. Studies show that the combination of tannins and fluoride could also inhibit the growth of plaque-causing bacteria .
Summary White tea is a great source of fluoride, catechins and tannins. Several studies have shown that these compounds can help fight bacteria that cause plaque on teeth.
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Your Brain Will Function At A Higher Level When You Drink Green Tea Every Day
There’s certainly no denying the fact that caffeine can help increase energy in adults, and that can make you feel like you’re ready to take on the world. But the caffeine that’s found in green tea is different than the caffeine found in coffee, for example, and it’s because of the L-theanine found in green tea.
According to Healthline, green tea “contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.” In fact, a study from the Cognitive Neurophysiology Laboratory found that L-theanine, in combination with caffeine, was found to improve cognitive abilities. Because green tea contains both caffeine and L-theanine, it’s basically a super-drink that delivers energy and a higher level of brain function. If you drink green tea every day, you’ll likely see an increase in productivity because of those key ingredients. Although, of course, that isn’t a guarantee, and you’ll still have to work hard no matter how much green tea you drink.
Green Tea Balances Your Ratio Of Good And Bad Cholesterol
Not all cholesterol is bad for you. Low-density lipoprotein cholesterol is associated with cardiovascular risk, while high-density lipoprotein cholesterol could actually protect you against heart disease. Although the exact mechanisms of this effect are unknown, the phytonutrients in green tea appear to be connected to balanced LDL and HDL cholesterol levels, helping to keep them in a healthy range .
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May Help Prevent Cardiovascular Disease
Cardiovascular diseases, including heart disease and stroke, are the leading causes of death worldwide .
Studies show that green tea may improve some of the main risk factors for these diseases, which includes improving total cholesterol and LDL cholesterol levels .
Green tea also increases the antioxidant capacity of the blood, which protects the LDL particles from oxidation, which is one part of the pathway toward heart disease .
Given the beneficial effects on risk factors, it may not be surprising that people who drink green tea have up to a 31% lower risk of dying from a cardiovascular disease (
One of these studies was a 12-week randomized controlled study involving 240 people with obesity.
In this study, those in the green tea group had significant decreases in body fat percentage, body weight, waist circumference, and belly fat, compared with those in the control group .
However, some studies dont show a statistically significant increase in weight loss with green tea, so researchers need to perform further studies to confirm this effect .
Summary
Some studies show that green tea may lead to increased weight loss. It may be particularly effective at reducing the dangerous abdominal fat.
Report Problems To The Food And Drug Administration
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit the FDA MedWatch website or call 1-800-FDA-1088.
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Adcocks, C., Collin, P., and Buttle, D. J. Catechins from green tea inhibit bovine and human cartilage proteoglycan and type II collagen degradation in vitro. J Nutr. 2002 132:341-346. View abstract.
Agarwal, A., Prasad, R., and Jain, A. Effect of green tea extract in reducing oxidative stress seen in patients of pulmonary tuberculosis on DOTS Cat I regimen. Phytomedicine. 2010 17:23-27. View abstract.
Ahmed, S., Wang, N., Lalonde, M., Goldberg, V. M., and Haqqi, T. M. Green tea polyphenol epigallocatechin-3-gallate differentially inhibits interleukin-1 beta-induced expression of matrix metalloproteinase-1 and -13 in human chondrocytes. J Pharmacol.Exp.Ther. 2004 308:767-773. View abstract.
Al-Sowyan, N. S. Difference in leptin hormone response to nutritional status in normal adult male albino rats. Pak.J Biol.Sci. 1-15-2009 12:119-126. View abstract.
Alemdaroglu, N. C., Dietz, U., Wolffram, S., Spahn-Langguth, H., and Langguth, P. Influence of green and black tea on folic acid pharmacokinetics in healthy volunteers: potential risk of diminished folic acid bioavailability. Biopharm.Drug Dispos. 2008 29:335-348. View abstract.
Arts, I. C. A review of the epidemiological evidence on tea, flavonoids, and lung cancer. J Nutr. 2008 138:1561S-1566S. View abstract.
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It May Also Provide Protection Against Parkinsons Disease
Parkinsons disease is a neurodegenerative condition that affects movement and fine motor control. Like Alzheimers disease, Parkinsons disease is progressive and has no cure. The polyphenols in green tea may protect against cell injury caused by neurotoxins while promoting the survival of healthy cells .
Can We Have Green Coffee After Dinner
Although you can consume green coffee any time of the day, it is best to consume it right after meals. This is because your blood sugar levels rise after consuming proteins and carbohydrates. Consuming green coffee can help by preventing the surge and maintaining blood sugar levels.
Is It Good To Drink Green Tea After Dinner?
Many of us drink green tea after meals because we believe it helps digestion and aids in weight loss. Is it true? Not really! Drinking tea after a meal can be bad as it can hinder the absorption of essential nutrients in the digestive system.
Can we have green coffee after the meal?
The best time for green coffee is right after eating. Because after eating, the blood sugar level usually increases due to the consumption of carbohydrates or proteins.
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Green Tea Can Lower Your Risk Of Type 2 Diabetes
Type 2 diabetes is becoming an epidemic in the United States, with nearly 10% of the population having this condition . Drinking green tea could lower your risk. Compared to those who drank one cup per week, participants who drank more than six cups of tea per day had an astonishing 33% lower risk of type 2 diabetes . This effect remained even after researchers controlled for factors such as age, sex, and body mass index.
You Could Lower Your Risk For Parkinson’s If You Drink Green Tea Every Day
One of the more prominent benefits of choosing to drink green tea every day is that it may help prevent you from developing Parkinson’s disease, a neurodegenerative disease.
According to Healthline, the “catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, potentially lowering the risk” of Parkinson’s disease. In fact, one study from the USA National Parkinson Foundation Centers found that “green tea polyphenols are now being considered as therapeutic agents in well controlled epidemiological studies, aimed to alter brain aging processes and to serve as possible neuroprotective agents in progressive neurodegenerative disorders such as Parkinson’s.”
When you drink green tea on a daily basis, you might just be protecting yourself from developing Parkinson’s when you get older, so you might want to head to the grocery store to pick some up immediately.
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Green Tea Extract Vs Brewed Tea
The very interesting thing about green tea is that the extracts have been reported to be more powerful for weight loss then brewed green tea itself. Interesting right? Green tea extracts are richer in polyphenols and catechins. 2 useful compound to help you manage your weight and reach your weight loss goals. They are known to stimulate fat oxidation and induce thermogenesis. According to a Dutch clinical trial patients were given 270-milligram caplets of green tea extract or a placebo everyday. The group who were using the placebo quickly regained the weight that was lost during the research. While the group who were given green tea extract kept losing weight. Mostly due to the presence of epigallocatechin gallate , know to increase resting metabolism and stimulate fat burning.
Green Tea Benefits And Side Effects
Green tea has always been a popular choice of beverage in Asia, but in recent years consumption in the West has been growingso much so that Americans drank nearly half a billion gallons of it in 2017. Part of the appeal of green tea is its purported health benefits.
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Potential Health Benefits Of Green Tea
Many health benefit claims have been made about green tea for centuries. Traditionally, in China and India, green tea was a medicine for controlling bleeding, aiding digestion, and regulating body temperature. In modern times, research has been able to demonstrate some of its health benefits more solidly than others.
One large study in Japan followed 40,000 adult participants over 11 years, and found that daily green tea consumption was linked to lower risk of death from cardiovascular disease. In particular, the study was examining the link between the polyphenols in green tea and cardiovascular diseases. The minimum daily consumption required to see this benefit was five cups per day.
Stroke Prevention
Another large Japanese study, this one following more than 82,000 participants over 13 years, found that higher consumption rates of green tea were associated with reduced risk of stroke. Participants who drank four cups per day or more saw the highest benefit.
The U.S. Food and Drug Administration has approved a topical green tea extract treatment to treat breakouts of genital warts. This ointment is available by prescription only and is estimated to be effective for between 24% to 60% of patients.
What Have We Learned
- Green tea contains caffeine. Drinking caffeinated beverages throughout the day seems to prevent a decline in alertness. One study looked at the effect of taking only a main component of green teaâEGCGâon mental capabilities. In that study, mental capabilities in adults didnât improve.
- The FDA has approved a specific green tea extract ointment as a prescription drug for treating genital warts.
- Studies of green tea and cancer in people have had inconsistent results. The National Cancer Institute does not recommend for or against using green tea to reduce the risk of any type of cancer.
- A small number of studies suggests that both green and black tea might have beneficial effects on some heart disease risk factors, including blood pressure and cholesterol. The research has limitations though, including how the data was evaluated and differences in study populations, so no definite conclusions have been reached.
- Green tea extracts havenât been shown to produce a meaningful weight loss in adults who are overweight or obese. They also havenât been shown to help people maintain a weight loss.
- Itâs uncertain whether green tea is helpful for other conditions.
- The National Center for Complementary and Integrative Health is funding research on green tea and its extracts, including studies on new forms of green tea extracts for preventing symptoms of inflammatory bowel disease and for lowering cholesterol.
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May Help Combat Skin Aging
As people grow older, its normal for their skin to wrinkle and become looser.
Skin aging happens in two main ways internal aging and external aging.
External aging occurs when environmental factors damage skin and promote aging. For example, the suns UV rays can damage skin over time through inflammation .
Internal aging is also known as natural aging. It is caused by damage from a variety of factors inside your body, like free radicals and certain enzymes .
Enzymes called elastase and collagenase may damage the skins fiber network, which normally helps it stay tight and firm .
The compounds in white tea may help protect your skin from the effects of both internal and external aging.
In one study, scientists discovered that applying white tea extract to the skin helped protect against the harmful effects of the suns UV rays .
Many studies have found that polyphenols, which are found in white tea, can suppress several cellular components that may damage the fiber network that helps the skin stay tight and firm (
Summary White tea and its compounds may protect the skin from damage linked to aging. This includes external damage from the suns UV rays and internal damage from cellular components that may harm the skins fiber network.
Special Precautions & Warnings
ChildrenPOSSIBLY SAFE
Pregnancy and breast-feeding: If you are pregnant or breast-feeding, green tea in small amounts â about 2 cups per day â is POSSIBLY SAFE. This amount of green tea provides about 200 mg of caffeine. However, drinking more than 2 cups of green tea per day is POSSIBLY UNSAFE. Consuming more than 2 cups of green tea daily has been linked to an increased risk of miscarriage and other negative effects due to the caffeine content. Also, green tea might increase the risk of birth defects associated with folic acid deficiency. In women who are nursing, caffeine passes into breast milk and can affect a nursing infant. Donât drink an excessive amount of green tea if you are pregnant or breast-feeding.
âTired bloodâ: Drinking green tea may make anemia worse.
Anxiety disorders: The caffeine in green tea might make anxiety worse.
Bleeding disorders: Caffeine in green tea might increase the risk of bleeding. Donât drink green tea if you have a bleeding disorder.
Heart conditions: Caffeine in green tea might cause irregular heartbeat.
Diabetes: Caffeine in green tea might affect blood sugar control. If you drink green tea and have diabetes, monitor your blood sugar carefully.
Diarrhea: Green tea contains caffeine. The caffeine in green tea, especially when taken in large amounts, can worsen diarrhea.
Glaucoma: Drinking green tea increases pressure inside the eye. The increase occurs within 30 minutes and lasts for at least 90 minutes.
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