Tea is so popular and woven into so many cultures that people often split into tea lovers and everyone else. Which side are you on? That divide might melt away if more people knew how many health perks tea offers.
This article focuses on green tea and what it can do for you. Hint: its benefits are many—far more than one blog post can cover. You’ll also find a suggested drinking routine and safety tips.
Did you know? Tea production began in China over 3,000 years ago and spread across Asia. Today, about 2.5 million tons of tea leaves are produced worldwide each year, and green tea makes up about 20% of that.
Green Tea: A Short Overview
The tea plant (Camellia sinensis) produces four main types of tea—green, black, white, and oolong—depending on how the leaves are processed. Green tea is richest in antioxidants. It also has less caffeine than black tea and coffee, giving a gentle energy lift with a lower chance of withdrawal problems.
Caffeine content (approximate)
– Brewed coffee (8 oz / 237 mL): 95–165 mg
– Espresso (1 oz / 30 mL): 47–64 mg
– Latte or mocha (8 oz / 237 mL): 63–126 mg
– Brewed black tea (8 oz / 237 mL): 25–48 mg
– Brewed green tea (8 oz / 237 mL): 25–29 mg
(Source: Mayo Clinic)
Many green tea types exist, with Sencha (Ryokucha) among the most common. Matcha, now especially popular, is made from finely ground leaves that you drink whole, so you get extra antioxidants and nutrients. Because of its growing and processing methods, Matcha often has more chlorophyll and blends well into smoothies and recipes.
Antioxidants and Nutrients in Green Tea
Green tea avoids the fermentation and oxidation that black tea undergoes, so it retains more antioxidants. Its main antioxidant group is catechins, including:
– Epicatechin
– Gallocatechin
– Epigallocatechin
– Gallate derivatives
One standout compound is epigallocatechin-3-gallate (EGCG), which researchers have studied a lot. Besides EGCG, green tea has many other beneficial compounds:
– Quercetin
– Methylxanthines (caffeine, theophylline, theobromine)
– Proteins and amino acids
– Enzymes
– Complex carbs and fiber
– Minerals and trace elements (magnesium, chromium, copper, zinc, etc.)
– Aromatic volatile compounds
Health Benefits: Antioxidant Action
Antioxidant polyphenols like catechins make up roughly 30% of green tea leaves’ dry weight. They help protect cells, slow aging, and reduce oxidative stress and inflammation. Researchers have found many positive effects and therapeutic possibilities (1).
EGCG has been widely studied. A review in the Journal of Ethnopharmacology highlights EGCG’s ability to counter and prevent several harmful processes, such as (2):
– Atherosclerosis
– Cardiac hypertrophy (enlarged heart muscle)
– Myocardial infarction (heart attack)
– Inflammation
– Oxidative stress
These effects can help reduce the risk of many chronic conditions. Below are more specific benefits for different parts of health and wellbeing.
Green Tea and Mental Performance
Caffeine is the most common stimulant and can briefly boost thinking, alertness, and mood, but it can also cause anxiety, headaches, or sleep problems for some (3). Long-term heavy use can lead to dependence and withdrawal.
Why green tea is often better for mental balance:
– It has much less caffeine than coffee (see above) but still offers a mild lift.
– It contains L-theanine, an amino acid that helps the brain produce GABA, a calming neurotransmitter (4). This combination gives a pleasant blend of calm focus rather than the jittery buzz some get from coffee. Many people find green tea a smoother, more stable source of mental energy.
Green Tea and Neurodegenerative Diseases
Green tea polyphenols, especially EGCG (and theaflavins), show strong neuroprotective effects in lab and animal studies. They help prevent inflammatory and oxidative damage to neurons, which plays a role in diseases like Alzheimer’s and Parkinson’s (5). Some observational human studies suggest tea drinkers may have a lower risk of dementia, Alzheimer’s, and Parkinson’s, and research into EGCG as a protective agent is ongoing (6).
TIP: Choose high-quality tea. Tea plants can absorb fluoride from soil, and lower-quality teas may have higher fluoride levels, which could be harmful (7).
Green Tea and Cancer Prevention
Antioxidants play a role in preventing cancer, so researchers have explored green tea’s anticancer potential with notable findings:
– Breast cancer: A 2010 meta-analysis found that women drinking 3+ cups of green tea per day had up to a 30% lower risk in observational studies; case-control studies showed about a 20% reduction (8).
– Advanced prostate cancer: Frequent green tea drinkers showed up to a 50% lower risk of developing advanced prostate cancer, though green tea didn’t seem to prevent localized prostate cancer (9).
– Colorectal cancer: A 2017 study found green tea may reduce colorectal cancer risk, with a stronger effect seen in women, who had a 32% lower risk (10).
TIP: Avoid adding milk to your tea if you want the full antioxidant benefit—milk, even skimmed milk, can reduce antioxidant capacity (11).
Anti-Infective and Immune Effects
EGCG’s benefits continue: a paper in the British Journal of Pharmacology found it has antiviral effects at physiological levels, showing action against viruses like HIV, influenza A, hepatitis B and C, and herpes simplex. It also has some antibacterial and antifungal properties (12).
Green tea can boost immunity and help prevent common colds. In one study, people taking green tea extract (two capsules a day for three months) were 32% less likely to catch a cold and recovered faster than those on placebo (13).
Make green tea part of your fall and winter routine to help fend off flu and colds. If you like drinking it, there’s no need to buy capsules. For an extra immune boost, add lemon and raw honey.
Green Tea for Weight Loss and Exercise
Green tea extract is common in weight-loss supplements because catechins and caffeine together help burn fat. Green tea can increase thermogenesis (heat production) and fat oxidation (14), giving you more energy for workouts and helping with fat loss.
A 2007 study reported “positive effects on body-weight management,” noting green tea stimulates the sympathetic nervous system to burn more energy from fat (15). In a randomized trial of 240 people, green tea extract helped with weight control and also reduced blood pressure and LDL cholesterol (16).
That said, diet and exercise remain the main drivers of weight and heart health. Don’t expect green tea alone to fix weight issues—combine it with healthy eating and regular activity.
Green Tea and Skin Health
Green tea’s strong antioxidant and anti-inflammatory actions can protect skin and improve complexion. The cosmetics industry often uses green tea extract in anti-aging products.
Drinking green tea and using it on the skin can boost benefits. One study in Dermatological Surgery found that combining oral and topical green tea improved skin elasticity (17). EGCG and other polyphenols also build up in the skin and protect against UV damage and DNA harm, helping prevent photoaging and some skin cancers (18). Think of green tea as part of your internal sun protection strategy—though it’s not a substitute for sunscreen.
What Green Tea Is Good For: Quick Summary
– Reduces inflammation, oxidative stress, and aging
– Supports cognition and mental well-being
– Protects against dementia, Alzheimer’s, and Parkinson’s
– May help prevent certain cancers
– Fights infections and boosts immunity
– Aids weight control and supports heart health
– Improves exercise performance
– Enhances skin health and prevents photoaging
How Much to Drink and Safety Tips
There’s no single rule for a green tea schedule, but these guidelines work for most people:
– 2–3 cups a day suits most people.
– If you’re sensitive to caffeine, drink less. You can have up to 5 cups, but that’s not recommended regularly because of caffeine risks.
– Avoid drinking it in the evening if caffeine affects your sleep.
– Mornings are ideal for a gentle, focused energy boost.
– Don’t drink green tea right with meals—wait 1–2 hours after eating, since it can affect nutrient absorption.
– Avoid very hot beverages because frequent consumption of very hot drinks may raise the risk of esophageal cancer (19).
– Pregnant or breastfeeding women should limit or avoid green tea due to caffeine and possible effects on nutrient absorption.
Green Tea with Lemon on an Empty Stomach
People often ask if drinking green tea with lemon first thing in the morning is okay. Green tea is a great morning drink, and lemon adds vitamin C and extra nutrients. Some people find the combo harsh on an empty stomach. If that’s you, try a weaker brew (more water or less tea) or wait 1–2 hours after breakfast for your first cup.
Final Thoughts
Even if you already knew green tea is healthy, I hope this article added new ideas and motivation. Are you a tea person? What do you love about green tea? Feel free to share your thoughts and join the conversation!
Related reads you may like:
– The Ultimate Guide to the Best Green Tea Brands
– Green Tea and Weight Loss: Can Green Tea Help You Lose Weight?
– 13 Health Benefits of Green Tea for Men
– A Guide to Buying the Best Quality Green Tea
– How to Make a Healthy Matcha Latte
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/
https://www.ncbi.nlm.nih.gov/pubmed/28864169
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2007.00665.x
https://www.ncbi.nlm.nih.gov/pubmed/18296328
https://link.springer.com/chapter/10.1007%2F978-3-319-18365-7_6
https://www.ncbi.nlm.nih.gov/pubmed/19040558
https://www.ncbi.nlm.nih.gov/pubmed/15237954
https://www.ncbi.nlm.nih.gov/pubmed/19437116
https://www.ncbi.nlm.nih.gov/pubmed/17906295
https://www.ncbi.nlm.nih.gov/pubmed/28454102
https://www.ncbi.nlm.nih.gov/pubmed/20116655
https://www.ncbi.nlm.nih.gov/pubmed/23072320
https://www.ncbi.nlm.nih.gov/pubmed/17914132
https://www.ncbi.nlm.nih.gov/pubmed/10584049
https://www.ncbi.nlm.nih.gov/pubmed/16840650
https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.176
https://www.ncbi.nlm.nih.gov/pubmed/16029678
https://www.ncbi.nlm.nih.gov/pubmed/10926734
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2773211/
Author’s bio — Aleksa Ristic, MPharm
Aleksa is a freelance health writer with a Master’s degree in Pharmacy. He focuses on nutrition, herbal medicine, and a sustainable, healthy lifestyle. Aleksa combines his two passions—writing and health—to inspire readers to improve their wellbeing and live life to the fullest.