Green Tea

Green tea is a well-known drink made from the unoxidized leaves of the Camellia sinensis plant. Known for its rich antioxidants and health benefits, it has been consumed for centuries in various cultures. With a mild, earthy flavor, green tea is often enjoyed for its refreshing taste and potential to support metabolism, heart health, and overall well-being.

What is Green Tea?

The leaves of the Camellia sinensis plant are the only ingredient used to make green tea, commonly referred to as unoxidized tea. To maintain the greenness and avoid oxidation, the leaves are picked, slightly wilted, and then cooked right away. Because of these techniques, green teas have far more chlorophyll, polyphenols, and antioxidants than other kinds of tea.

Green tea can be divided into two categories based on its growth environment: shade-grown and sun-grown. Typically, the leaves are picked three times a year, with the best quality leaves coming from the first flush. Depending on the area and the tea maker’s methods, the heating process varies substantially.

Several common techniques for producing green tea are as follows:

Pan Firing: To counteract the natural enzymes, Chinese green teas, like our Dragonwell, are frequently pan or wok-roasted before being dried. This process typically produces a pale green tint.

Steaming: To achieve a vibrant green infusion, the majority of Japanese green teas are typically rapidly deep-steamed.

THE GREEN TEA STORY

It wasn’t until China’s early Tang Dynasty (600–900) that we learn about green tea being drunk for pleasure, even though written records date back to the Han Dynasty (206-220) when its main use was medical. For ease of transportation, green tea was exclusively offered at this period in compressed cakes.

Lu Yu wrote the ground-breaking book “The Classic of Tea,” also known as “Cha Jing,” about the technique of sipping green tea during the Tang Dynasty. Being one of the first comprehensive examinations of green tea culture as a whole, it is regarded as one of the most significant works of its day.

The ceremonial tea ceremony also emerged during this period, a custom that was made possible in part by the fact that only the rich elite could afford the equipment needed for preparation. As a result, drinking green tea became a social status symbol.

TODAY’S GREEN TEA

Green tea has been eaten for a longer period than any other kind of Camellia sinensis plant, yet its processing methods haven’t altered all that much. Green teas are still collected and shaped by hand in many tea-producing nations, often with the aid of very basic, antiquated equipment that has been handed down through the generations. However, there have been significant changes in the ways that food is ingested.

Green tea did not enter European and other Western cultures until the late 19th century. Only black teas, which were made from newly harvested green teas that were typically delivered by itinerant merchants on camelback for months at a time, were known to Western cultures before the development of the clipper ship.

These traders would camp out night after night, exposing the tea to the campfires nearby, which caused the tea to seep into the leaves and give them a more burnt look and flavor. Teas could be carried in less than half the time with the development of clipper ships, which allowed them to arrive in a more raw and conserved state. This new mode of transportation permanently changed how people thought about and experienced tea, and green tea in particular.

Green tea is widely available in the mainstream market today in a variety of forms, including loose leaf and matcha powder, as well as in other consumables like baked goods and breath fresheners.

Types and Variants of Green Tea

It would take a book to describe all the many varieties of green tea because it is cultivated and collected in so many different parts of China and Japan. Some of the more well-liked varieties of green tea are listed below; you can find the majority of them at Art of Tea.

Chinese Green Tea

Longjing or Dragonwell have flat, sword-shaped leaves and are pan-fried. Along with its fresh, clean, and mellow flavor and scent, it has a vivid jade green color.
This unique moniker for gunpowder comes from the method of production. With its somewhat smokey and sharp flavor, the name fits the leaves, which are hand-shaped into tiny spheres that resemble gunpowder. Gunpowder is the main component of Moroccan Mint tea, and it balances the sharpness of the mint to help level out the flavor.

At a far higher elevation, encased in clouds, Yun Wu, also known as Cloud & Mist, is harvested. The cup that results tastes light and a little sweet.

Japanese Green Teas

The most valuable and sought-after green tea is gyokuro, often known as jade dew tea. To maintain high levels of chlorophyll, certain Tencha leaves are shade-grown for up to 20 days before being picked and quickly steam-cooked. The finished cup has a pleasant, grassy flavor and steeps a vibrant green color.

The most popular Japanese green tea, sencha, serves as the foundation for a lot of our green tea concoctions. Sencha leaves receive direct sunshine, in contrast to Gyokuro. Sencha’s decoction procedure, which gives it a slightly astringent, vegetal cup with brilliant green afternotes, is how it gets its name.

The ingredients of kukicha, or twig tea, are twigs, stems, and stalks. The leftovers from the gyokuro and sencha harvest are typically used to make this tea. This tea has a nutty, round, and thick flavor because it is gently roasted and a little more oxidized than most green teas.

Tencha leaves are used to make matcha, a finely ground tea powder. In a porcelain dish, the tea powder and hot water are whisked to prepare it. The main type of tea used in traditional Japanese tea ceremonies is matcha. The quantity of amino acids in the tea gives matcha its sweet flavor; the better the quality, the deeper and sweeter the flavor.

The main purpose of harvesting tencha, a tea grown in the shade, is to make matcha. The leaves are dried entirely out of direct sunlight and indoors, rather than rolled like most other tea leaves. Its deeper green hue, which promotes the synthesis of amino acids, is preserved in this way.
Green tea and roasted brown rice are combined to make genmaicha, also referred to as “popcorn tea.” Known as the “people’s tea,” Japanese folklore describes how farmers would stretch out their limited supply of tea by adding grains to keep prices low. There are additional stories about how WWII tea rationing gave rise to genmaicha. This tea finishes crisp but roasted, with a hint of gold.

Hojicha is distinct from other Japanese teas in that it is roasted over charcoal rather than steam-brewed. The leaves get a brownish look from this process, which makes them look like black tea. A reddish-brown liquor with caramel undertones and a faintly toasted flavor is steeped in this tea.

GREEN TEA PREPARATION & TIPS

The ideal steeping time for green tea is three minutes at a moderate water temperature of 180° to 185° F. Excessive hot water may cause the leaves to release tannins, which would make the tea astringent. Green teas of superior quality can be brewed two or three times before losing their flavor. For the best results, use approximately 1 tsp per 8 oz cup.

Benefits of Green Tea

Contains antioxidant chemicals derived from plants

Catechins are a particular kind of polyphenol found in green tea. Antioxidants called catechins aid in preventing cell damage and offer additional health advantages.

Epigallocatechin-3-gallate (EGCG), the most well-known and prevalent catechin in green tea, has been linked in studies to the improvement of several medical disorders or disease indicators.

Could enhance mental performance

Functional components in green tea may work together to enhance cognitive health and brain function. Green tea appears to be associated with a decreased risk of middle-aged and older-age cognitive impairment.

Caffeine, a stimulant included in green tea, improves mood, energy levels, memory, and reaction time. In addition to caffeine, green tea includes L-theanine, an amino acid that improves mood, reduces stress, and increases the production of dopamine and serotonin. Together, caffeine and L-theanine enhance mood, memory, attention, and reaction time.

Green tea’s catechins, such as EGCG, have been shown in studies to combat free radicals, shield neurons (brain cells) from harm, and postpone or stop the death of these cells. Neurodegenerative illnesses like Parkinson’s, Alzheimer’s, and dementia may be prevented by catechins.

Defends Heart Health

Green tea consumption may reduce the risk of heart attack and stroke and protect against cardiovascular illnesses. Green tea is associated with significant reductions in low-density lipoprotein (LDL), or “bad” cholesterol, and total cholesterol.

It has been demonstrated that the anti-inflammatory substances in green tea, such as EGCG, relax blood vessels and lessen vascular inflammation, or blood vessel inflammation.

It’s unclear how much green tea is best for heart health each day. Nonetheless, research indicates that consuming three to five cups of green tea each day, in addition to a nutritious diet, is linked to a 41% decreased risk of passing away from cardiovascular disease.

Encourages Loss of Weight

The caffeine and catechins in green tea may increase metabolism and aid in fat burning, according to several studies looking at the relationship between drinking green tea and losing weight.

According to one study examining the impact of green tea extract (GTE) on weight loss, participants who took 856.8 mg of GTE supplements daily for 12 weeks experienced a substantial decrease in body mass index (BMI) and weight loss.

A comprehensive strategy is necessary for managing and losing weight healthily. To assess your present eating habits, stress management, body composition, and other aspects, make sure to get in touch with your healthcare practitioner or registered dietitian nutritionist (RD/RDN). Regular movement and a well-balanced diet full of fiber, lean protein, fruit, and non-starchy vegetables are essential.

controls the levels of blood sugar

Elevated blood sugar levels are linked to type 2 diabetes, which is brought on by the body’s inability to properly use or create enough insulin. Research indicates that by controlling blood sugar levels and reducing insulin resistance, green tea may help prevent type 2 diabetes.

At least four cups of black, green, or oolong tea a day for ten years may help lower the incidence of type 2 diabetes, according to a review and analysis of 19 research involving more than one million adults in eight different countries. The study’s data was subjective and might have been influenced by other lifestyle factors, according to the review and analysis researchers.

Guards Against Specific Cancer Types

Rich in polyphenols, green tea may help shield DNA and cells from oxidative stress and damage by combatting free radicals. Additionally, their antioxidant qualities help prevent cancer.

Chronic inflammation brought on by oxidative stress has the potential to develop into cancer.23 According to research, green tea’s antioxidants may help reduce the risk of developing several malignancies, such as:

Green tea use may lower the risk of breast cancer by 15%.
According to studies, drinking green tea can reduce the risk of colorectal cancer by 30 to 40%.
Oral cancer: Studies indicate that drinking tea for a long time may reduce your risk of getting oral cancer.

Keep in mind that drinking green tea by itself won’t lower your risk of developing certain cancers. Sustaining healthy lifestyle choices is crucial to enhancing your general well-being.

Reduces Inflammatory Skin Disorders

One study looked at how black, green, and white tea extracts affected the inflammation of psoriatic skin in mice. The authors of the study concluded that by lowering the expression of inflammatory markers, all three tea extracts avoided skin inflammation. It is unknown, though, if the tea extracts would have the same impact on people.

In vitro research and animal models have demonstrated that external application of EGCG lowers inflammatory markers, while topical administration of green tea polyphenols reduces skin inflammation. However, to validate the therapeutic advantages of green tea, human skin clinical trials are required.

Enhances Dental Health

According to a 2017 analysis of green tea’s impact on oral health, the polyphenols in the tea help to prevent oral and periodontal (gum) illnesses. It is believed that green tea and green tea extract’s antibacterial, anti-inflammatory, and antioxidant qualities will enhance dental health.29 It is crucial to remember that the majority of the research in this evaluation was carried out in lab settings rather than on actual people.

Despite promising trial findings, a 2021 review found not enough data to support green tea as a first-choice treatment for dental cavities, gingivitis, and periodontitis.

Green tea’s nutritional value

The following nutrients are present in eight ounces of brewed green tea:

• 2.37 calories
• 0g of fat
• 2.37 milligrams of sodium
• 0g of carbohydrates
• Fiber: zero grams
• Sugars added: 0g
• 0.52g of protein

A cup of green tea doesn’t include a lot of calories or nutrients. However, green tea contains a range of antioxidants and trace amounts of 27 minerals. Green tea contains trace levels of several minerals, including:

• Magnesium: Aids in blood sugar regulation
• Potassium: Aids in maintaining hydration
• Your immune system is supported by selenium.
• Depending on how much green tea you drink each day, even tiny amounts of those minerals can build up.

What Negative Effects Can Green Tea Cause?

You can drink green tea every day. It’s safe to have up to 8 cups daily.

Each cup of green tea has roughly 28 milligrams of caffeine. The Food and Drug Administration (FDA) advises individuals to consume no more than 400 mg of caffeine daily. There would be about 220 mg of caffeine in eight cups of green tea.

Overindulging in tea can have negative consequences associated with consuming too much caffeine, such as:

• Restlessness and jitteriness
• Sleeplessness and headaches
• Lightheadedness
• elevated heart rate
• Dehydration
• Urinating a lot

Before drinking green tea or green tea extracts, see your doctor if you:

Are you expecting a child? Up to six cups of green tea per day are acceptable for pregnant women to drink. However, if a pregnant parent has a folic acid shortage, green tea may raise the infant’s risk of congenital abnormalities.
Have liver disease: Green tea has been linked to liver damage, according to some research. Jaundice, black urine, and abdominal pain are all indicators of liver damage.
Use beta-blockers: When taken in excess, green tea may lower blood levels and lessen the effects of Corgard (nadolol), a beta-blocker that is used to treat high blood pressure and certain cardiac conditions.

Green tea is acceptable to drink while breastfeeding, but keep in mind that caffeine can have an impact on your unborn child because it travels through breast milk.

Selection and Storage

You can buy matcha powder, sachets, bags, or loose-leaf green tea. Green tea extracts come in powder, liquid, and capsule form.

There are two ways to enjoy green tea: hot or cold. Traditionally, it is made by steeping the tea for two to five minutes in hot water that has been heated to 90 degrees Celsius or 194 degrees Fahrenheit, which is slightly below boiling. The longer you steep, the more components (caffeine, L-theanine, etc.) your beverage will have and the stronger the flavor.

Products made from green tea should be kept in an airtight container in a dark, dry, and cool location. According to some studies, keeping tea at a low temperature can help it last longer and prevent oxidation.

Tips for Consuming Green Tea

Consider the following factors when deciding whether to drink your green tea hot or cold:

• Be mindful of your sweetener: The American Heart Association (AHA) states that males should consume no more than nine teaspoons of added sugar per day, while women should consume no more than six teaspoons. Consuming too many added sugars can lead to weight gain, cardiac issues, and type 2 diabetes.
• Consider buying green tea that has been decaffeinated naturally: Caffeine, which is found in green tea, can cause anxiety and increase heart rate. Be advised that removing the caffeine from green tea may result in a decrease in its antioxidant content.
• Think creatively: You may use green tea to make smoothies and porridge, boil rice, or steam vegetables.

What Time of Day Is Ideal for Drinking Green Tea?

Green tea contains caffeine, a stimulant that helps you stay awake and concentrate better. You might consume a cup of green tea in the morning instead of coffee to get more energy. However, because caffeine can linger in your body for up to six hours, avoid drinking green tea too close to bedtime.

Consider providing a cup of green tea alongside some food. Caffeine can increase stomach acid, which can lead to heartburn and upset stomach.

Conclusion

Many cultures drink green tea, which may offer important health advantages like protecting the heart, brain, and bones. However, those who are sensitive to caffeine or who are taking certain medications may be in danger when consuming green tea.

Consult a physician or nutritionist about how green tea can impact your health goals if you don’t currently consume it and are unsure if it’s right for you.

FAQs

Reference

• Houglum, H. (2020, March 2). What is Green Tea? Art of Tea. https://www.artoftea.com/blogs/tea-101/what-is-green-tea
• Rd, C. S. M. (2023, August 28). 10 green tea benefits. Health. https://www.health.com/nutrition/benefits-green-tea
• BSc, K. G. (2023, December 6). 10 Evidence-Based Benefits of Green Tea. Healthline. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#Frequently-asked-questions
• Curtis, L. (2024, June 26). What are the health benefits of green tea? Verywell Health. https://www.verywellhealth.com/green-tea-benefits-6951098