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What Is Green Tea?
All true teas are produced from Camellia sinensis — the plant behind green, black and oolong teas. Green tea gets its name from the vivid colour produced when brewing these minimally processed green tea leaves.
Unlike black and oolong teas, green tea is made using fresh leaves that are quickly steamed or pan-fried to halt oxidation. This process preserves its natural antioxidants and key bioactive compounds, such as green tea catechins.
With a cultural and agricultural history stretching back more than 5,000 years, Chinese green tea in particular is deeply valued for its many health benefits.
Nutritional Profile of Green Tea
The health value of green tea stems mainly from its abundance of plant compounds, especially polyphenols. These include epicatechins, green tea polyphenols, and the potent antioxidant epigallocatechin gallate (EGCG), which is widely studied for its health effects.
Other catechins and flavonoids found in green tea have been linked to support for cardiovascular disease, cognitive function, and even preventing cancer in animal studies.
Factors like water temperature, tea leaves quality, and steeping time impact the final nutrient content. To maintain its antioxidant properties, let just-boiled water cool for a minute before pouring over the leaves, and steep for 2–3 minutes.
What Are the Health Benefits of Green Tea?
1. Rich in Protective Plant Compounds Called Polyphenols
Polyphenols are powerful antioxidants that protect the body from cellular damage and support public health by reducing risk of chronic illness. Found in fruit, vegetables and hot tea like green tea, they play a key role in balanced nutrition.
The green tea extract often found in dietary supplements owes its popularity to these compounds. EGCG, the most studied catechin, is especially active in promoting nervous system support and reducing oxidative stress.
2. May Support Focus and Attention
Green tea contains small amounts of caffeine — enough to help sharpen the mind without the overstimulation that may come from coffee or strong black tea.
The presence of L-theanine, an amino acid found in tea plants, works synergistically with caffeine to enhance brain health and cognitive function, making green tea useful for mental clarity and focus.
3. May Promote Calm
L-theanine increases levels of calming neurotransmitters such as GABA and dopamine, which may help lower stress and improve mood. This makes drinking tea — particularly green tea — ideal for those wanting both alertness and relaxation.
4. May Help Protect the Brain from Ageing and Dementia
Consuming green tea regularly may offer protective benefits for the brain as we age. Its antioxidant-rich catechins are thought to help reduce inflammation and slow the progression of neurodegenerative diseases such as Alzheimer’s disease.
A 2025 study even found a significant difference in dementia risk among middle-aged men who drank 2–3 cups of green tea daily.
5. May Boost Metabolism
Research suggests that green tea may encourage weight loss by increasing energy use and fat oxidation. This effect is likely a result of both caffeine and green tea catechins acting together to support a thermogenic response.
While the effect may be modest, it can still offer support for those managing their weight — especially when paired with regular activity and a healthy diet.
6. May Support Blood Sugar Control
Green tea may help to lower blood sugar by enhancing insulin sensitivity. These effects are beneficial in managing blood glucose levels, particularly in those showing signs of insulin resistance — a major risk factor for metabolic disorders.
7. May Help Lower Diabetes Risk
The polyphenols found in green tea can slow sugar absorption in the gut and inhibit digestive enzymes. Some long-term studies propose that consistent consuming green tea could help reduce diabetes risk, although further human trials are needed.
This makes it an area of interest within integrative health and even complementary and integrative health approaches to managing chronic disease.
8. May Reduce the Risk of Heart Disease
Green tea’s flavonoids and polyphenols support heart health by protecting blood vessels, lowering cholesterol and reducing stroke risk. Its anti-inflammatory nature may reduce arterial plaque buildup, which contributes to high blood pressure and other complications tied to cardiovascular disease.
Drinking green tea daily may be one small but meaningful habit in a heart-friendly lifestyle.
9. May Support Bone Health
Green tea has been associated with maintaining bone density and reducing fracture risk. Its plant compounds may support calcium retention and bone mineral strength, particularly in older adults.
Incorporating green tea powder or regular brewed tea into your routine may be a helpful step in long-term bone care.
10. May Improve Gut Health
After passing through the small intestine, green tea polyphenols continue into the colon where they are fermented by gut bacteria. This encourages the growth of beneficial strains and supports overall gut function.
There is also early evidence that green tea may modulate immune response through its influence on the microbiome — a key area of focus in modern integrative health.
Is Green Tea Safe for Everyone?
Green tea is generally well tolerated by healthy adults, but there are a few exceptions.
People with iron-deficiency anaemia may wish to avoid drinking green tea alongside iron-rich meals, as tannins in the tea may interfere with iron absorption. It’s best to wait at least an hour after eating before having a cup.
While green tea extract is used in many food additives and dietary supplementation products, there’s limited evidence to suggest these isolated forms have the same impact as drinking brewed tea. Always speak with a healthcare provider before using green tea products for medicinal purposes or in high doses.
If you’re sensitive to caffeine, remember that green tea contains caffeine — albeit less than coffee or energy drinks. Still, drinking too much, especially late in the day, can interfere with sleep or cause mild anxiety. Limit hot tea intake after midday if needed.
Overall, Is Green Tea a Healthy Drink?
Green tea is one of the world’s most popular teas, and for good reason — it’s soothing, versatile, and packed with antioxidant properties that support everything from mental focus to heart health and blood pressure regulation.
If you’re looking to enjoy green tea as a low-calorie, unsweetened, and naturally functional beverage, it’s an excellent choice. Whether brewed from loose tea leaves, taken as green tea powder, or sipped in traditional Chinese green tea form, it’s a powerful addition to any wellness routine.
