10 Evidence-Based Benefits of Green Tea
By Kris Gunnars
Green tea is touted to be one of the healthiest beverages on the planet.
It's loaded with antioxidants that have many health benefits, which may include:
There may be even more potential health benefits.
This article looks at the evidence behind 10 possible health benefits of green tea.
1. Green Tea Contains Healthy Bioactive Compounds
Green tea is more than just a hydrating beverage.
The green tea plant contains a range of healthy compounds that make it into the final drink.
Tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.
Green tea contains a catechin called EGCG (epigallocatechin-3-gallate). Catechins are natural antioxidants that help prevent cell damage and provide other benefits.
These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many types of diseases.
EGCG is one of the most powerful compounds in green tea. Research has tested its ability to help treat various diseases. It appears to be one of the main compounds that gives green tea its medicinal properties.
Green tea also has small amounts of minerals that can benefit your health.
Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain excessive amounts of fluoride.
That being said, even if you choose a lower quality brand, the benefits still outweigh any risk.
Green tea is loaded with polyphenol antioxidants, including a catechin called EGCG. These antioxidants can have various beneficial effects on health.
2. Green Tea Can Improve Brain Function
Green tea does more than just keep you alert, it might also help boost brain function.
The key active ingredient is caffeine, which is a known stimulant.
It doesn't contain as much as coffee, but enough to produce a response without causing the "jittery" effects associated with taking in too much caffeine.
Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine. This way, it actually increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine.
Research has consistently shown that caffeine can improve various aspects of brain function, including mood, vigilance, reaction time, and memory.
Studies show that caffeine and L-theanine can have synergistic effects. This means that the combination of the two can have particularly powerful effects in improving brain function.
Because of the L-theanine and the small dose of caffeine, green tea might give you a much milder and different kind of "buzz" than coffee.
Many people report having more stable energy and being much more productive when they drink green tea compared to coffee.
Green tea contains less caffeine than coffee, but enough to produce an effect. It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.
3. Green Tea Increases Fat Burning
If you look at the ingredients list for any fat burning supplement, chances are, green tea will be on there.
In one study involving 10 healthy men, taking green tea extract increased energy expenditure by 4%. In another involving 12 healthy men, green tea extract increased fat oxidation by 17% compared to those taking a placebo.
However, some studies on green tea don't show any increase in metabolism, so the effects may depend on the individual and how the study was set up.
Caffeine may also improve physical performance by mobilizing fatty acids from fat tissue and making them available for use as energy.
Two separate review studies reported that caffeine may increase physical performance by approximately 11–12%.
Green tea may boost metabolic rate and increase fat burning in the short term, although not all studies agree.
4. Green Tea Antioxidants May Lower the Risk of Some Cancers
Cancer is caused by uncontrolled growth of cells. It's one of the world's leading causes of death.
Research has shown that oxidative damage can lead to chronic inflammation, which can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage.
Green tea is an excellent source of powerful antioxidants.
Research has linked green tea compounds with a reduced risk of cancer, including the following studies:
- Breast cancer: A comprehensive review of observational studies found that women who drank the most green tea had an approximately 20–30% lower risk of developing breast cancer, one of the most common cancers in females.
- Prostate cancer: One study found that men drinking green tea had a lower risk of advanced prostate cancer.
- Colorectal cancer: An analysis of 29 studies showed that those drinking green tea were around 42% less likely to develop colorectal cancer.
Many observational studies have shown that green tea drinkers are less likely to develop several types of cancer, but more high-quality research is needed to confirm these effects.
To get the most health benefits, avoid adding milk to your tea. Some studies suggest it can reduce the antioxidant value in some teas.
Green tea has powerful antioxidants that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk for various types of cancer.
5. Green Tea May Protect the Brain From Aging
Not only can green tea improve brain function in the short term, it may also protect your brain as you age.
Alzheimer's disease is a common neurodegenerative disease and the most common cause of dementia in older adults.
Parkinson's disease is another common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.
Several studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, possibly lowering the risk for dementia.
Bioactive compounds in green tea can have various protective effects on the brain. They may reduce the risk of dementia, a common neurodegenerative disorder in older adults.
6. Green Tea Can Reduce Bad Breath
The catechins in green tea also have benefits for oral health.
Test tube studies suggest that catechins can suppress the growth of bacteria, potentially lowering the risk for infections.
Streptococcus mutans is a common bacterium in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay.
Studies indicate that the catechins in green tea can inhibit the growth of oral bacteria in the lab, but no evidence shows that drinking green tea has similar effects.
However, there's some evidence that green tea can reduce bad breath.
The catechins in green tea may inhibit the growth of bacteria in the mouth, reducing the risk for bad breath.
7. Green Tea May Help Prevent Type 2 Diabetes
The rates of type 2 diabetes are increasing in recent decades. The condition now affects about 1 in 10 Americans.
Type 2 diabetes involves having elevated blood sugar levels, which may be caused by insulin resistance or an inability to produce insulin.
Studies show that green tea can improve insulin sensitivity and reduce blood sugar levels.
One study in Japanese individuals found that those who drank the most green tea had an approximately 42% lower risk of developing type 2 diabetes.
According to a review of 7 studies with a total of 286,701 individuals, tea drinkers had an 18% lower risk of developing diabetes.
Controlled trials show that green tea can cause mild reductions in blood sugar levels. It may also lower the risk of developing type 2 diabetes.
8. Green Tea May Help Prevent Cardiovascular Disease
Cardiovascular diseases, including heart disease and stroke, are the leading causes of death worldwide.
Studies show that green tea can improve some of the main risk factors for these diseases, which includes improving total cholesterol and LDL (bad) cholesterol levels.
Green tea also increases the antioxidant capacity of the blood, which protects the LDL particles from oxidation, which is one part of the pathway toward heart disease.
Given the beneficial effects on risk factors, it may not be surprising that people who drink green tea have up to a 31% lower risk of dying from a cardiovascular disease.
Green tea may lower total and LDL cholesterol, as well as protect the LDL particles from oxidation. Studies show that people who drink green tea have a lower risk of cardiovascular disease.
9. Green Tea May Help You Lose Weight
Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you lose weight.
Several studies show that green tea can help reduce body fat, especially in the abdominal area.
One of these studies was a 12-week randomized controlled trial involving 240 people with obesity.
In this study, those in the green tea group had significant decreases in body fat percentage, body weight, waist circumference, and belly fat compared with those in the control group.
However, some studies don't show a statistically significant increase in weight loss with green tea, so researchers need to perform further studies to confirm this effect.
Some studies show that green tea leads to increased weight loss. It may be particularly effective at reducing the dangerous abdominal fat.
10. Green Tea May Help You Live Longer
Given that some compounds in green tea may help protect against cancer and heart disease, it makes sense that it could help you live longer.
In one study, researchers studied 40,530 Japanese adults over 11 years. Those who drank the most green tea — 5 or more cups per day — were significantly less likely to die during the study period:
- Death of all causes: 23% lower in women, 12% lower in men.
- Death from heart disease: 31% lower in women, 22% lower in men.
- Death from stroke: 42% lower in women, 35% lower in men.
Another study involving 14,001 older Japanese individuals found that those who drank the most green tea were 76% less likely to die during the 6-year study period.
Studies show that people who drink green tea may live longer than those who don't.
11. The Bottom Line
Green tea has a range of possible health benefits.
To help you feel better, lose weight, and lower your risk for chronic diseases, you might want to consider making green tea a regular part of your life.
If you'd like to try it, there's a wide variety of green tea products available online.
Reposted with permission from Healthline.
For detailed source information, see original story at Healthline.
- How to Steep Tea Like an Expert - EcoWatch ›
- Green Tea Detox: Is It Good or Bad for You? - EcoWatch ›
OlgaMiltsova / iStock / Getty Images Plus
By Gwen Ranniger
In the midst of a pandemic, sales of cleaning products have skyrocketed, and many feel a need to clean more often. Knowing what to look for when purchasing cleaning supplies can help prevent unwanted and dangerous toxics from entering your home.
1. Fragrance – Avoid It<p>One of the fastest ways to narrow down your product options is immediately eliminating any product that promotes a fragrance, or parfum. That scent of "fresh breeze" or lemon might initially smell good, but the fragrance does not last. What does last? The concoction of various undisclosed and unregulated chemicals that created that fragrance.</p><p>Many fragrances contain phthalates, which are linked to many health risks including reproductive problems and cancer.</p>
2. With Bleach? Do Without<p>Going scent-free should have narrowed down your options substantially – now, check the front of the remaining packaging. Any that include ammonia or chlorine bleach ought to go, as these substances are irritating and corrosive to your body. While bleach is commonly known as a powerful disinfectant, there are safer alternatives that you can use in your home, such as sodium borate or hydrogen peroxide.</p><p>While you're at it, check if there are any warnings on the label – "flammable," "use in ventilated area," etc. – if the product is hazardous, that's a red flag and should be avoided.</p>
3. Check the Back Label<p>Flip to the back of the remaining contenders and check out that ingredient list. Less is more, here. Opt for a shorter ingredient list with words you recognize and/or can pronounce.</p><p>You may notice many products do not have ingredient lists – while this doesn't necessarily mean they contain toxic ingredients, transparency is key. Feel free to look up a list online, or stick to products that are open about their ingredients.</p>
4. Ingredients to Avoid<p>We already mentioned that cleaners containing fragrance or parfum, and bleach or ammonia should be avoided, but there are other ingredients to look out for as well.</p><ul><li>Quaternary ammonium "quats" – lung irritants that contribute to asthma and other breathing problems. Also linger on surfaces long after they've been cleaned.</li><li>Parabens – Known hormone disruptor; can contribute to ailments such as cancer</li><li>Triclosan – triclosan and other antibacterial chemicals are registered with the EPA as pesticides. Triclosan is a known hormone disruptor and can also impact your immune system.</li><li>Formaldehyde – Causes irritation of eyes, nose, and throat; studies suggest formaldehyde exposure is linked with certain varieties of cancer. Can be found in products or become a byproduct of chemical reactions in the air.</li></ul>
Cleaning Products and Toxics: The Bottom Line<p>Do your research. There are many cleaning products available, but taking these steps will drastically reduce your options and help keep your home toxic-free. Protecting your home from bacteria and viruses is important, but make sure you do so in a way that doesn't introduce other health risks into the home.</p><p><em>Reposted with permission from </em><em><a href="https://www.ehn.org/how-to-shop-for-cleaning-products-while-avoiding-toxics-2648130273.html" target="_blank">Environmental Health News</a>. </em><a href="https://www.ecowatch.com/r/entryeditor/2649054624#/" target="_self"></a></p>
EcoWatch Daily Newsletter
JasonOndreicka / iStock / Getty Images
Twenty-five years ago, a food called Tofurky made its debut on grocery store shelves. Since then, the tofu-based roast has become a beloved part of many vegetarians' holiday feasts.
By Jessica Corbett
A leading environmental advocacy group marked Native American Heritage Month on Wednesday by urging President-elect Joe Biden, Vice President-elect Kamala Kamala Harris, and the entire incoming administration "to honor Indigenous sovereignty and immediately halt the Keystone XL, Dakota Access, and Line 3 pipelines."
- Climate Crisis: What We Can Learn From Indigenous Traditions ... ›
- 10 Organizations Honoring Native People on Thanksgiving ... ›
- Biden Vows to Ax Keystone XL if Elected - EcoWatch ›
Returning the ‘Three Sisters’ – Corn, Beans and Squash – to Native American Farms Nourishes People, Land and Cultures
By Christina Gish Hill
Historians know that turkey and corn were part of the first Thanksgiving, when Wampanoag peoples shared a harvest meal with the pilgrims of Plymouth plantation in Massachusetts. And traditional Native American farming practices tell us that squash and beans likely were part of that 1621 dinner too.
Abundant Harvests<p>Historically, Native people throughout the Americas bred indigenous plant varieties specific to the growing conditions of their homelands. They selected seeds for many different traits, such as <a href="https://emergencemagazine.org/story/corn-tastes-better/" target="_blank" rel="noopener noreferrer">flavor, texture and color</a>.</p><p>Native growers knew that planting corn, beans, squash and sunflowers together produced mutual benefits. Corn stalks created a trellis for beans to climb, and beans' twining vines secured the corn in high winds. They also certainly observed that corn and bean plants growing together tended to be healthier than when raised separately. Today we know the reason: Bacteria living on bean plant roots pull nitrogen – an essential plant nutrient – from the air and <a href="http://www.tilthalliance.org/learn/resources-1/almanac/october/octobermngg" target="_blank" rel="noopener noreferrer">convert it to a form that both beans and corn can use</a>.</p><p>Squash plants contributed by shading the ground with their broad leaves, preventing weeds from growing and retaining water in the soil. Heritage squash varieties also had spines that discouraged deer and raccoons from visiting the garden for a snack. And sunflowers planted around the edges of the garden created a natural fence, protecting other plants from wind and animals and attracting pollinators.</p><p>Interplanting these agricultural sisters produced bountiful harvests that sustained large Native communities and <a href="http://dx.doi.org/10.1353/eam.2015.0016" target="_blank">spurred fruitful trade economies</a>. The first Europeans who reached the Americas were shocked at the abundant food crops they found. My research is exploring how, 200 years ago, Native American agriculturalists around the Great Lakes and along the Missouri and Red rivers fed fur traders with their diverse vegetable products.</p>
Displaced From the Land<p>As Euro-Americans settled permanently on the most fertile North American lands and acquired seeds that Native growers had carefully bred, they imposed policies that <a href="https://doi.org/10.1086/ahr/87.2.550" target="_blank">made Native farming practices impossible</a>. In 1830 President Andrew Jackson signed the <a href="https://guides.loc.gov/indian-removal-act" target="_blank">Indian Removal Act</a>, which made it official U.S. policy to force Native peoples from their home locations, pushing them onto subpar lands.</p><p>On reservations, U.S. government officials discouraged Native women from cultivating anything larger than small garden plots and pressured Native men to practice Euro-American style monoculture. Allotment policies assigned small plots to nuclear families, further limiting Native Americans' access to land and preventing them from using communal farming practices.</p><p>Native children were forced to attend boarding schools, where they had no opportunity to <a href="https://doi.org/10.5749/jamerindieduc.57.1.0145" target="_blank">learn Native agriculture techniques or preservation and preparation of Indigenous foods</a>. Instead they were forced to eat Western foods, turning their palates away from their traditional preferences. Taken together, these policies <a href="https://kansaspress.ku.edu/978-0-7006-0802-7.html" target="_blank" rel="noopener noreferrer">almost entirely eradicated three sisters agriculture</a> from Native communities in the Midwest by the 1930s.</p>
Reviving Native Agriculture<p>Today Native people all over the U.S. are working diligently to <a href="https://www.oupress.com/books/15107980/indigenous-food-sovereignty-in-the-united-sta" target="_blank" rel="noopener noreferrer">reclaim Indigenous varieties of corn, beans, squash, sunflowers and other crops</a>. This effort is important for many reasons.</p><p>Improving Native people's access to healthy, culturally appropriate foods will help lower rates of <a href="https://www.cdc.gov/vitalsigns/aian-diabetes/index.html" target="_blank">diabetes</a> and <a href="https://www.apa.org/pi/oema/resources/ethnicity-health/native-american/obesity" target="_blank">obesity</a>, which affect Native Americans at disproportionately high rates. Sharing traditional knowledge about agriculture is a way for elders to pass cultural information along to younger generations. Indigenous growing techniques also protect the lands that Native nations now inhabit, and can potentially benefit the wider ecosystems around them.</p>
By Jake Johnson
Amid reports that oil industry-friendly former Energy Secretary Ernest Moniz remains under consideration to return to his old post in the incoming Biden administration, a diverse coalition of environmental groups is mobilizing for an "all-out push" to keep Moniz away from the White House and demand a cabinet willing to boldly confront the corporations responsible for the climate emergency.