Green Tea: Benefits and Side Effects

green tea benefits and side effects

Extracted from the Camellia sinensis plant, Green tea is one of the best herbs obtained and used in modern times. Have you ever wondered what makes this herb one of the most viral-consuming ingredients in the modern world? Talking from beauty secrets to fitness routines, green tea has been one of the most beneficial ingredients in every way.

Green leaves are not fermented instead, they are produced by steaming. In a way, it is one of the healthiest beverages on this planet. But there are still a few things about green tea that mankind was not allowed to know. There are tons of benefits of green tea that you can enjoy, but at the same time, there are many side effects of it that you aren’t aware of.

Always remember to consult your nutritionist or doctor before including green tea in your diet. Let’s take around and go through some of the major benefits and side effects of Green tea.

What is the Ideal Amount Of Green Tea to be consumed?

Well, there’s no particular dose as such for green tea consumption but, an ideal dose of green tea for a normal person is up to 3-4 cups a day (250 mg/1200 ml of catechins). Always remember you can increase your intake once you get used to it.

Never take green tea on an empty stomach. It’s acidic in nature and can have some serious reactions in your stomach. Make it a habit to include it with your breakfast and in particular quantity as well.

Different Types Of Green Tea:

The market is full of varieties of green tea. You can always pick the classic ones or something else which you feel better trying on. Here’s a list of different varieties of green tea available across.

  • Jasmine green tea
  • Moroccan mint green tea
  • Genmaicha green tea
  • Dragonwell green tea
  • Houjicha green tea
  • Kukicha green tea
  • Sencha green tea
  • Gyokuro green tea
  • Matcha green tea
  • Bi Luo Chun green tea

Benefits of Green Tea

Green tea is very beneficial for health, skin, and hair. We have done deep research and studied many research papers and made this list of benefits of green tea here.

Health benefits of green tea

If you use Green Tea in your daily life, it will give you many health benefits. But remember excessive use of anything can be dangerous. Here, I am listing the health benefits of green tea.

1. Cuts Cancer Risk

Green tea contains tons of catechins and other polyphenols, which have the best anti-cancer properties. It protects your cells from DNA damage and prevents them from getting prone to cancer-like deadly diseases.  They are also known to regulate your immune system and keep the lungs, colon, and pancreas clean.

Green tea works on your cells in such a way that it kills only the cancer cells and protects the rest. Just 4 cups a day can help in keeping your body clean and free from cancer-prone cell attacks.

2. Improves Heart Health

Green tea is usually even prescribed by doctors for the heart patient as it also helps to reduce bad cholesterol levels and prevent heart diseases. It is obviously more than an average drinking beverage for people with heart problems. Taking insights from the Harvard Medical School, the study shows that green tea protects the heart from reactive oxygen species

3. Regulates Blood Pressure

Green tea also helps in regulating blood pressure levels in human beings. Research has concluded that green tea is a natural ACE inhibitor, which converts the blood pressure-causing enzymes and prevents an action to help lower the blood pressure level.

4. Lowers The Risk Of Type 2 Diabetes

Type 2 diabetes is one of the most chronic conditions of the body compared to the rest. But our green tea is all to the rescue for this as well.  It enhances the body’s metabolism and regulates glucose levels in the body thus, cutting out the diabetes risk.

Just 3-4 cups of green tea in a day can successfully reduce 33% of type 2 diabetes in the human body. Remember, you need to control your caffeine intake in diabetes, so make sure you don’t overtake it.

5. Promotes Weight Loss

Green tea is full of antioxidants that help you to shed those extra pounds and calories from your body. Along with the increase in the normal metabolic rate, it also increases your energy metabolism to remove all the toxins from the body.

6. Improves Brain Health

Well, this sounds a little shocking, but yes, Green tea can improve your brain health too. Green tea consists of an amino acid called L-theanine, which crosses the blood-brain barrier and sharpens cognition. Studies and research have proved that a cup of green tea can successfully help you reduce stress and tiredness within you in comparison with other caffeinated drinks.

7. Prevents Tooth Decay

Green tea limits the growth of certain bacteria in your mouth and prevents the growth of bacteria that cause periodontal health issues. It is proven to reduce the chances of tooth decay and swollen gums too. On an overall note, the researchers have shown that people who drink green tea have better oral health than others who don’t.

8. Helps to cure Depression

Green tea can also aid in curing depression on a regular basis. Various studies have shown that 3-4 cups of green tea in a day prevents you from feeling depressed and anxious.  Green produces such effects in the body which act as antidepressants and help to relieve stress. It stimulates the release of chemicals like serotonin and dopamine, which fight depression dangers and symptoms.

9. Improves Energy And Endurance

Unlike coffee, green tea also contains an amino acid called L-theanine, which has a calming effect on the body and can prevent the jittery feeling that can come with caffeine consumption. The catechins in green tea help to increase your energy level and enhances your endurance capacity. As a result, you feel energetic and active the whole day.

Green tea is also rich in antioxidants and anti-inflammatory compounds that can help reduce fatigue and improve overall physical performance.

Benefits of Green Tea for Hair:

As we discussed above green tea undergoes minimal processing which results in more antioxidants and nutrients in it. Here are a few benefits of green tea for hair:

1. Prevents Hair Loss:

Green tea has antioxidants as well as caffeine in it which helps in reducing hair loss which leads to improved hair thickness. The studies show that DTH hormones are responsible for hair loss and thinning. The caffeine present in green tea blocks the DTH which helps in reducing hair fall.

The antioxidants in green tea can protect hair follicles from damage caused by free radicals and environmental stressors. Green tea can also improve blood circulation and stimulate hair follicles, leading to healthier, stronger hair. Incorporating green tea into your hair care routine, either by drinking it or using it topically, can be a natural and effective way to promote healthy hair growth and prevent hair loss.

2. Strengthen Hair:

Green tea contains theanine and panthenol which helps in strengthening the hairs and helps in preventing split ends. Many shampoos and conditioners use Panthenol as an ingredient.

Green tea can protect hair from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress and damage to hair follicles, leading to hair breakage and hair loss. By neutralizing free radicals, polyphenols can help to keep hair healthy and strong.

3. Gives Shine to the Hair:

Green tea seals the moisture of hair and adds shine and luster to the hair. The Vitamin C present in green tea also helps in preventing the dullness of hair.

Green tea can give shine to the hair due to its high content of antioxidants and other beneficial compounds. These antioxidants can help to protect the hair from damage caused by free radicals and other environmental stressors, such as UV radiation and pollution. By reducing damage to the hair, green tea can help to keep the hair smooth, shiny, and healthy-looking.

4. Prevents Hair from sun damage:

The natural Vitamin C present in green tea helps hair from being damaged by the sun. It can help to prevent hair damage from sun exposure due to its high content of polyphenols and other antioxidants. These compounds can protect the hair from the damaging effects of UV radiation, which can cause hair to become dry, brittle, and prone to breakage.

Read More, about the best essential oils for hair growth

Benefits of Green Tea for the Skin:

Green Tea has many good properties that make it the best beverage for skin health. Here we are listing a few benefits of green tea for the skin.

1. Help reduce dark circles

Green tea contains tannins and caffeine in a proper balance. Consuming green tea and applying it to your face can help you reduce dark circles and puffiness around your eyes. The caffeine in green tea shrinks the blood vessels and decreases their dilation under the areas thus, reducing the dark spots.

2. Reduce Irritation, Redness, and Swelling

Green tea has anti-inflammatory properties that can help to reduce irritation, redness, and swelling. One of the main compounds found in green tea is epigallocatechin gallate (EGCG), which has been shown to have potent anti-inflammatory effects. When applied topically or consumed orally, EGCG can help to soothe and calm the skin, reducing inflammation and irritation.

To reduce skin irritation, redness, and swelling, you can incorporate green tea into your skincare routine by using products that contain green tea extract or applying brewed green tea to the affected area as a compress or toner.

3. Treats Acne and Unclogging Pores

The Polyphenols present in Green tea damage bacterial membranes and fight against infection. This makes it a powerful antibacterial agent for treating acne and unclogging pores.

Green tea can help to treat acne and unclog pores due to its antibacterial and anti-inflammatory properties. One of the main causes of acne is the overgrowth of bacteria on the skin, which can cause inflammation and clog pores. Green tea contains compounds such as catechins and EGCG that have been shown to have antibacterial properties and can help to reduce the number of acne-causing bacteria on the skin.

Also, Read best foods for healthy skin

Side Effects of Green Tea

1. Stomach Problems

We’ve always heard that anything more than a limit can be harmful. The same goes for green tea as well.  Green tea contains tannins that increase the amount of acid in your stomach. This acid when becomes excess in your stomach, may cause many digestive issues such as acid reflux, constipation, or even nausea.  Always remember to take green tea after meals or a light healthy snack instead of on an empty stomach.

2. Anemia and Iron Deficiency

With a boost of antioxidants in it, green tea may cause hindrance in the iron absorption capacity of your body. Green tea is mostly not suited for people suffering from Anemia. It can cause further problems to occur in the course of time. You can still make it better while consuming it, simply add a few drops of lemon to your green tea. In further extended cases of Anemia, please contact your doctor before consuming one.

3. Bone Health

Excess of Green tea restrains the absorption of calcium in your body and as a result, it may lead to bone diseases such as osteoporosis in sensitive individuals. Always remember to limit the number of green cups you take from 2-3 in the initial stage. And make sure you take certain calcium capsules if you have any issues with your bone health.

4. Dizziness and Convulsions

Excess caffeine is never good for anybody.  Green tea, when consumed in large amounts, causes dizziness and confusion in humans. There are also chances that it might decrease the blood flow to the brain and central nervous system which can cause many possible problems. For all beginner consumers of green tea, take it in a moderate amount as a startup for your body system. It takes time to get used to anything and that is the same with green tea as well.

5. Sleeping Problems

Green tea contains tannin and caffeine,  which are two harmful compounds that are antithetical to sleep. Green tea is suitable and perfect for after-meals only but never for before-bed consumption. This can cause sleep deprivation in one and not let them sleep for long hours. It’s always better to take green tea at least 5 hours before sleep. It’ll help you to induce calmness and peaceful sleep throughout the night.

6. Liver Disease

Health research studies have shown that excess consumption of green tea can cause liver damage and diseases. Caffeine builds in the liver and can cause stress and permanent damage to it. Avoid consuming green tea more than 3-4 cups a day.

7. Tinnitus

Green tea can also cause aggravate tinnitus in you. It is a condition where you feel a ringing sensation in your ears. Excess caffeine from green tea may lead to this condition in the human body.

8. Skin Allergies

Not everybody is suited perfectly to green tea consumption.  There are some skin allergies too caused by the consumption of green tea in some individuals. No matter excess or in the proper amount, Green tea can cause diseases like eczema and hives. In certain cases, individuals might also feel a tingling sensation in their hands, face, and feet. These are just the common symptoms of allergy to green tea. Medical science defines more severe cases and allergies occurring from green tea consumption.

So, next time you are all set to try some sort of green tea diet, please consult a doctor on the safer side. Also, Avoid the excessive use of green tea.

Read More, How to look beautiful naturally without Makeup

Now you know everything about green tea, from its benefits to its side effects. This will help you in choosing the right quantity of green tea for you. You can drink green tea daily but remember to take the right quantity of it. Also, taking green tea on an empty stomach is not recommended.

Expert answers to FAQs:

When to drink green tea for weight loss?

The timing of when to drink green tea for weight loss may depend on various factors such as personal preference, individual metabolism, and other dietary considerations. However, there are some general guidelines that can be followed for optimal results.
Drinking green tea throughout the day can help to increase metabolism, burn fat, and reduce appetite, all of which can contribute to weight loss. The caffeine and catechins found in green tea can help to boost energy levels and stimulate the body’s thermogenesis process, which can increase the number of calories burned. Additionally, the antioxidants in green tea can help to reduce inflammation and oxidative stress, which can contribute to weight gain.
It is generally recommended to drink green tea between meals or 30 minutes to an hour before or after a meal. Drinking green tea on an empty stomach can cause stomach upset or nausea in some people, so it’s best to consume it with food. It’s also important to note that green tea should not be used as a substitute for a healthy, balanced diet and regular exercise.
Including green tea into your daily routine can be a natural and effective way to support weight loss efforts. However, it’s essential to consult with a healthcare professional before making any significant changes to your diet or exercise regimen.

Can I drink green tea on an empty stomach?

While green tea can be consumed on an empty stomach, it is generally recommended to consume it with food. Drinking green tea on an empty stomach can cause some people to experience stomach upset or nausea, especially if consumed in large quantities. This is because green tea contains caffeine, which can stimulate the production of gastric acid and may irritate the lining of the stomach in some individuals.
Drinking green tea with food can help to slow down the absorption of caffeine and other compounds found in green tea, which can lead to a more gradual release of energy and prevent spikes in blood sugar levels. Consuming green tea with food can also help to improve digestion and nutrient absorption, as the antioxidants and other beneficial compounds in green tea can enhance the digestive process and support the growth of healthy gut bacteria.

Does green tea reduce belly fat?

Green tea may help to reduce belly fat, but it’s important to note that weight loss and fat reduction are complex processes that depend on various factors, such as diet, exercise, genetics, and individual metabolism. While there is some evidence to suggest that green tea may have a positive impact on weight loss, the effects on belly fat specifically may vary from person to person.
One of the key components of green tea that may contribute to weight loss is its high concentration of antioxidants and catechins, such as EGCG (epigallocatechin gallate). These compounds have been shown to boost metabolism, increase fat oxidation, and reduce the absorption of fat and carbohydrates in the body, which may lead to a reduction in overall body weight and belly fat.
Green tea contains caffeine, which can help to boost energy levels and stimulate thermogenesis, the process by which the body burns calories to produce heat. Increased thermogenesis can lead to increased calorie burning, which can contribute to weight loss and a reduction in belly fat.

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