Drinking Green tea is considered equally beneficial to coffee for several reasons including its health and wellness benefits . Therefore there arises a need to understand the science behind the usage of most common tea in today’s world and Benefits of drinking green tea.
Plenty of people in the western part of the world are trying to find alternatives to caffeine centered drinks and search for the benefits of green tea. Green tea is a regular element of everyday life in a number of countries around the world, including China ,Taiwan, Korea, Sri Lanka, Japan , Pakistan and the Middle East.
Level of caffeine content within the Green tea is significantly decreased .This is one of its appealing features as level of caffeine may cause unwanted effects like insomnia. Green tea is the most popular drink in the Asian world for centuries. It has the same origin as the black tea, Camellia sinensis.
Varieties of Tea plant
There are two major varieties from which tea we take are produced. These varieties of Green tea include the following:
This is a small-leafed class which is of the Chinese origin and it is usually used in making green tea. The plant evolves as a shrub that grows in a sunny region where the climate is dry and temperature is low. It has great tolerance for cold and grows well in mountain regions.
Camellia Sinensis Assamica
This variety of Green tea, called Camellia Sinensis Assamica is characterized by larger-leafed appearance. It was discovered in the Assam region of India and is essentially used for manufacturing highly concentrated black tea. Its leaves grow very well in warm, humid climatic conditions and are very productive in sub-tropical forests.
Benefits Of drinking Green Tea
Many teas are known to be beneficial to health, fitness and wellness including macha,oolong ,black tea etc. However in this article we will cover the health benefits of green tea. The health benefits of Drinking Green tea in fitness and wellness are stated below.
1. Drinking Green Tea may help you live longer:-
Green tea drinkers are known to have lower risk of cardiovascular disease and cancer which can help them to live longer. This statement is based on the study in Japan conducted on around 40,000 adults who drank 04-05 cups of green tea daily were found less likely to die over the course of 11 years.
Death from all the causes: 23% lower in women and 12% lower in men.
Death from causing heart disease : 31% lower in women and 22% lower in men.
Death from stroke: 42% lower in women and 35% lower in men.
Study shows that green tea drinkers are likely to have a longer life span than those who don’t drink it.
2. Aids in fat loss:-
Green tea contains a great amount of concentrated catechins, which is a polyphenol also present in other types of teas including oolong tea and black tea. Catechins in green tea is one of the major components which is responsible for weight loss. They can prevent body fat accumulation, and even increase the temperature and therefore burn calories.
In addition to the catechins contents of Green tea, it also contains caffeine. According to the Food Diet Office, caffeine helps your body burn off all the calories and fats.
The active element in green tea helps in body fat metabolism by stimulating many hormones that burn fats. The major antioxidant in green tea, EGCG, inhibits the enzyme that breaks down the nor epinephrine hormone thereby increasing the levels of nor epinephrine. This hormone is utilized by the nervous system as a trigger to fat cells, signaling them to break down fat. This will increase fatty acids that are caught in the blood and is ready to use as energy for the muscles.
Green tea consumption will be more effective if other tips of fat loss like protein intake and cutting down carbohydrate and eating healthy fats are also taken care of along with it.
3.Reduces risk of cardiovascular diseases
Drinking green tea regularly lowers the total cholesterol , LDL Cholesterol and and triglycerides. These factors are solely responsible for rising level of heart and stroke cases in the world. Studieshave found that drinking green tea on a regular basis lowers the chances of cardiovascular disease by 31 %.
4. Consumption of green tea lower the risk of TYPE-2 Diabetes:-
Green tea is known to improve insulin sensitivity and lowers blood sugar levels. Diabetes involves the inability to produce insulin and elevated blood sugar levels in context of insulin resistance. According to various studies it is found out that regular green tea drinkers have 18% lesser chances to become diabetic.
5. Lowers the risk of some types of cancer
Green tea is known to contain antioxidant properties which can prevent cancer. Oxidative damage which contributes to the development of cancer is sidelined by the regular consumption of green tea.
It reduces chances of certain types of cancer including:-
Breast cancer: Studies have shown that women who regularly consume green tea have a 20-30% lower risk of developing breast cancer, the most common cancer in women . Study
Prostate cancer: Men who regularly drink green tea have a 48% lower risk of developing prostate cancer. Study
Colorectal cancer: persons who are regularly drinking green tea were up to 42% less likely to develop colorectal cancer . Study
6. Health benefits of drinking green tea for the elderly
Various tests have already been carried out on elderly people in order to evaluate their mental alertness following continuous consumption of green tea herb. Green tea consumers have demonstrated less mental disability and it is likewise thought that the tea increases the defense mechanisms that is battling diseases. Green tea could also assist to minimize tension levels.
The quantity of green tea to be taken
According to University of Maryland medical center ,you have to consume 2 or 3 cups of green tea a day to get maximum benefits of green tea . These benefits includes weight loss and general well-being. Concerning brewing situations, a cup of green tea has about 10 to 60 milligrams of caffeine and about 120 to 320 milligrams of catechins.
Brewing green tea for fitness and healthy weight loss
Every calories contributes when you are trying to keep your body fit and healthy. So, if you are drinking it for weight loss, you do not want to take the risk of extra calories from comfortable additives like honey or cream milk. Single cup of green tea contains only 2 calories, which makes it healthy and safe for your health and fitness. Adding 01 teaspoon of honey, and 01 teaspoon of cream increases the calories to 86 calories per cup. Such addition may seem not to be much, but downing 3 cups daily is adding 258 extra calories, which can be little more than 2 pounds per month if you include them in a regular meal schedule.
The best time to consume green tea
Consumption of green tea must be more in summers and less in winters . Green tea is known as a cooling beverage as per Chinese medicine list. It must not be consumed early morning on an empty stomach as studies have shown that it can have adverse effect on your liver.
Taking Green tea at meal interval, preferably two hours before eating or when you must have finished eating is very important as it increases nutrient intake. By all means, avoid it taking it alongside a meal food, especially if you are anemic. This is this is due to the fact that catechins, antioxidant in green tea tends to inhibit digestion and absorption of important substance like iron from your diet.
Side effects of drinking green tea
Due to some active substance contents of Green tea, it can likely cause some harmful effects and its interaction with other vegetables, medicines or herbs may also be harmful.
The following risks or complications are associated with drinking Green Tea:
Iron absorption problem: Tea can reduce the absorption of non heme iron, which means that your body is unable to use this nutrient. The non heme iron is the primary type of iron in eggs, dairy and plant foods such as beans. So excessive green tea consumption can lead to a deficiency of iron.
Bloody Death: Those who take anticoagulant drugs such as Coumadin / warfarin should desist from taking green tea or take it with caution because of vitamin K content.
It may have negative impact on drugs: Taking green tea with some kinds of drugs, can cause some physiological disorders which can further increase heart rate and blood pressure.
Sensitivity to caffeine: People with severe sensitivity to caffeine are likely to experience anxiety, insomnia, stomach upset, depression or nausea.
Recent studies have shown that tea is very effective in the following areas:
• Reduces DNA damage
• Green tea holds your teeth intact
Whether, the taste of this tea or the health advantages are your objective, there are many merchandise that can be purchased. Loose tea leaf is sold for tea making and there is also a dust assortment, that may be suited to producing ice cream and healthy smoothie beverages. For efficiency, tea bags filled with loose tea are also available for sale. There exists even a Japanese Tea Ceremony equipment, an extremely comfortable method of experiencing some great benefits of drinking green tea .
I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If you need any assistance and guidance related to health and fitness. Contact us.