We all know that it’s good and healthy to drink water, but did you know there are health benefits to drinking tea as well? Especially green tea – the second most popular type of tea that people drink [1].
Green tea enjoys global popularity as a staple beverage, ranking as the second most frequently consumed type of tea in the United States, representing 15% of total tea consumption, just behind black tea [2]. Not only is it favored for its subtle flavors but also for its notable health advantages.
For instance, women who drink green tea regularly have a 32% lower risk of developing pancreatic cancer [3].
Moreover, the polyphenolic compounds found in both green and black teas are recognized for their positive impacts, especially in reducing the risk of atherosclerosis and coronary heart disease. This beverage, steeped in both history and antioxidants, continues to be a valuable addition to a healthy diet.
Green tea can be traced back to the Han Dynasty of China when people drank it for medicinal purposes.
They would use it to reduce inflammation, aid digestion, or heal wounds. Scholar Lu Yu even published a book about the art of drinking green tea, while the Chinese nobility developed a ritualistic preparation: the tea ceremony [4].
What is green tea?
Green tea (or unoxidized tea) is made from the leaves of Camellia sinensis, the tea plant. This evergreen shrub originates from China’s southwest forest region, where it grows in cool temperatures at high elevations. There are different types of green tea, such as Chinese gunpowder tea or Japanese matcha.
Farmers hand-pluck the tea leaves, which they then immediately preserve using steam or heat after harvest. This prevents them from oxidizing and maintains the green color due to higher concentrations of chlorophyll and antioxidants.

Below is a table that outlines the essential characteristics of green tea, including its types, preparation, and nutritional information:
Origin | Native to China’s southwest forest region, originating during the Han Dynasty. |
Plant source | Made from the leaves of Camellia sinensis, an evergreen shrub. |
Color | Maintains a green color due to high levels of chlorophyll and minimal oxidation. |
Caffeine content | Contains 12-75 mg of caffeine per 236 ml (8 oz), depending on the variety and preparation method. |
Nutritional value | No calories, fats, or carbohydrates in 473 ml (16 oz); it contains sodium, calcium, phosphorus, potassium, and zinc. |
Types | Sencha, matcha, Dragon Well (Longjing), Gunpowder, Biluochun, Hojicha, Genmaicha |
Green tea does not require additives when drinking, which may adversely affect its health benefits. You can brew it in water at temperatures of 65–82ºC, and the brewing time depends on the type of tea. If you let it steep too long, however, the tea may become bitter.
Black tea and coffee have higher levels of caffeine than green tea (with some exceptions, such as matcha, which is a highly concentrated form of green tea). The average amount of caffeine in 236ml (8oz) of green tea is 12–75mg [5].
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What are the main health benefits of green tea?
Several promising studies and research papers have examined the health benefits of consuming 2–5 cups of green tea daily.
The bioactive components of green tea are associated with improvements in a person’s physical and mental well-being.
1. High levels of polyphenols
Polyphenols are chemicals that occur naturally in plants. Green tea is rich in polyphenols called flavonoids, which are known for their health benefits.
Due to their antioxidative, anti-inflammatory, and anti-carcinogenic characteristics, polyphenols are currently indispensable in several nutraceutical, pharmaceutical, medicinal, and cosmetic applications.
There is now plenty of ongoing research to try and isolate flavonoids and other potential applications in bio-medical fields, such as medicines that prevent chronic diseases [6].
2. Improved cognitive function
Caffeine is a stimulant that increases your neural activity alongside the concentration of neurotransmitters.
In particular, it increases the concentration of dopamine and norepinephrine by blocking adenosine uptake in your brain. This improves mood, alertness, reaction time, and even memory functions [7].
3. Boosted metabolism
Caffeine has a thermogenic effect associated with body weight reduction and increased fat metabolism.
Meanwhile, green tea also contains catechins that may trigger thermogenesis, which leads to fat oxidation. This means that green tea, in particular, has successful applications in weight loss regimens and preventing weight regain [8].

4. Decreased risk of cardiovascular disease
While there is little long-term research into the subject, some research may suggest that the antioxidants in green tea aid in lowering blood pressure and LDL cholesterol levels. This helps reduce your risk of developing cardiovascular diseases.
Some research has even suggested that consuming 5 cups of green tea a day may reduce your risk of mortality via cardiovascular disease by about 26% [9].
5. Lowered cholesterol
Green tea has shown results in reducing LDL cholesterol oxidation and suppressing lipoxygenase activity. This has shown that the bioactive components in green tea – such as non-fermented Chinese green tea – may reduce LDL cholesterol levels in our systems [10].
6. Reduced oxidative stress
The flavonoids in green tea act as antioxidants, which work to combat oxidative stress in our bodies. Oxidative stress can alter DNA and cause damage to our cellular systems.
People naturally produce free radicals through cellular metabolism, but we often pick up excess amounts from external sources, including pollution or medication. When excess free radicals accumulate, they cause “oxidative stress,” which has a key role in age-related degeneration [11].
Through the intake of foods and beverages high in antioxidants, we can neutralize these free radicals and therefore minimize the effect of oxidative stress on our bodies. This includes drinking green tea regularly.
7. Improved insulin sensitivity
Green tea consumption has been shown to significantly reduce fasting glucose and hemoglobin concentrations in people’s bodily systems.
Recent studies have suggested that green tea extract can lower fasting plasma concentrations of glucose and insulin in lab settings. Green tea has also been shown to reduce fasting insulin concentrations [12].
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8. Inhibition of oral bacteria
Green tea’s antioxidative properties aren’t just good for our blood sugar or metabolism – they’re also good for our oral health!
The catechins in green tea prevent bone resorption and inhibit the growth of bacteria that are associated with periodontal diseases. This includes the Streptococcus mutans bacterium that causes plaque and contributes to tooth decay [13].
9. Reduced inflammation
Green tea leaves are an excellent source of epigallocatechin 3-gallate (EGCG), which has anti-inflammatory effects.
When applied topically, green tea extract can reduce inflammation in your skin. Meanwhile, people regularly consume it to aid in their arthritis [14].
10. Prevention of skin cancer
There is a correlation between green tea consumption and lower cancer rates in countries where green tea consumption rates are high.
Additionally, some research has shown that the polyphenols in tea may protect the skin from UVB radiation, which helps prevent UVB-induced skin cancer [15].
11. Increased longevity
Summing up, all of the above benefits show that green tea has positive effects on your health and mortality rates, which all add to your longevity.
In fact, one study showed that people who consume 5 or more cups of green tea a day had lower mortality rates overall than those who drank less [16].
In closing
If this isn’t enough to convince you to include green tea in your diet, then we don’t know what will. You can find it in many forms, from plain tea to supplements to concentrated extract.
Much like avocado is considered a superfood, green tea may be a “super drink” – and one of the healthiest beverages you can consume.
From improved alertness and cognitive function to reduced inflammation, there are many benefits to drinking green tea regularly.
Find your favorite way to consume green tea (matcha is very popular!) and make it an everyday staple to boost your overall health.
FAQs
What happens if I drink green tea everyday?
Drinking green tea daily can improve overall health by boosting metabolism and providing antioxidants. Its caffeine and L-theanine content may also help reduce stress and enhance mental alertness.
What are the benefits of green tea?
Green tea boosts cognitive function, aids in weight management, and reduces the risk of cardiovascular diseases. It improves insulin sensitivity, lowers cholesterol, reduces inflammation, and offers antioxidant benefits that combat oxidative stress.
What diseases does green tea fight?
Green tea has been shown to help prevent cardiovascular diseases, certain cancers (such as breast, prostate, and colorectal cancers), and type 2 diabetes. It also fights against neurodegenerative diseases like Alzheimer’s and Parkinson’s due to its neuroprotective properties.
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[1] https://www.teausa.com/teausa/images/Tea_Fact_Sheet_2019_-_2020._PCI_update_3.12.2020.pdf
[2] https://www.census.gov/newsroom/stories/hot-tea-month.html
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4055352/
[4] https://www.artoftea.com/blogs/tea-101/what-is-green-tea
[5] https://www.thespruceeats.com/green-tea-765054
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465813/
[7] https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0773.1995.tb00111.x
[8] https://journals.physiology.org/doi/full/10.1152/ajpregu.00832.2005?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed
[9] https://www.everydayhealth.com/diet-nutrition/diet/green-tea-nutrition-health-benefits-side-effects/
[10] https://www.sciencedirect.com/science/article/abs/pii/S0021915099002397
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
[12] https://academic.oup.com/ajcn/article/98/2/340/4577179
[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3459493/
[14] https://pubmed.ncbi.nlm.nih.gov/27634207/
[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5774988/
[16] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5774988/
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