15 Nutritional Benefits of Green Tea

Tea is the most consumed drink in the world after water. Although all teas have benefits, benefits of Green Tea are outnumbered. Green Tea is a ‘non-fermented’ tea and contains more Catechins than Black tea or Oolong tea. Catechins are in vitro and vivo strong antioxidants. In addition, content of certain minerals and vitamins increases the antioxidant potential of this type of tea. This leads to various nutritional and medicinal benefits. So, an average human should consume at least 3-4 cups of Green Tea per week.


Origin of Green Tea:

Since ancient times, Green tea has been considered by traditional Chinese medicine as a healthful beverage. Green tea was originated in China and it is the largest producer of Tea followed by India and Kenya. It’s Scientific name is ‘Camellia Sinensis’. Tea has gained World’s taste in past 2000 years. The economic and social interest of tea is clear and its consumption is part of many people’s daily routine as an everyday drink.

China is also the largest consumer of Green tea Worldwide.

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Benefits of Green Tea:



1. Cancer Prevention

  • “Green tea is the most effective beverage for cancer prevention in humans”, according to one research study.
  • The consumption of tea is associated with a lowered risk of cancer. Green tea consumption in smokers and non-smokers decreases oxidative DNA damage in both groups, plus lipid peroxidation and free radical generation in smokers. Non smokers also benefit from a decrease in overall oxidative stress.
  • An inverse association with pancreatic cancer and colorectal cancer has been observed with increasing amounts consumed. Researchers conclude that green tea drinking may lower the risk of colorectal and pancreatic cancers.
  • Population studies suggest that greater the intake of tea, the lower the risk of lung cancer.
  • Prospective cohort studies indicate decreased relative risk of cancer incidence in both sexes for those consuming more than 1-2 cups a day.

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2. Heart Disease Prevention

  • Epidemiological studies have shown that tea catechin intake is associated with lower risk of cardiovascular disease. Epigallocatechin-3-gallate (ECGg) helps to prevent oxidation of plasma low-density lipoprotein (LDL), a contributing factor in the formation of plaques and consequent cardiovascular disease.
  • Based on studies with healthy human volunteers, researchers conclude that it contributes to the prevention of cardiovascular disease by increasing plasma antioxidant capacity.
  • EGCg is incorporated into the plasma of humans at concentrations sufficient to manifest anti-oxidative activity in the blood stream. The phenomenon may be the source of antioxidants which leads to decreased consumption of cholesterol.

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3. Metabolic Effects & Weight Loss

  • Epigallocatechin gallate is a potent inhibitor of the enzyme acetyl carboxylase that is essential for fatty acid synthesis. This constituent inhibits triglyceride accumulation.
  • Varieties of green tea may be an effective for the treatment of obesity and fatty liver caused by a high fat diet, as suggested by animal studies.

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4. Slow Aging and Enhance Longevity

  • Total antioxidant capacity of plasma in healthy volunteers was significantly increased after drinking green tea.
  • Plasma total antioxidant capacity values in healthy volunteers is enhanced by green tea consumption.
  • Some researchers are even recommending green tea as a health optimizing agent.
  • Some population studies are suggestive that consistent consumption of substantial amounts may increase longevity.
  • Green tea has 2.5 to 6 times greater in-vitro antioxidant capacity than black tea. The rapidity of human in-vivo response suggests absorption in the upper GI tract.
  • It has the ability to increase the activity of antioxidant enzymes, according to animal research models.

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5. Skin-Protective

  • Application of green tea extracts to the skin of healthy human volunteers provided dose-dependent protection against the erythema induced by UV radiation.
  • The constituents like epigallocatechin gallate and epicatechin gallate are most efficient in these matters.
  • Skin treated with green tea has a reduced number of sunburn cells, and epidermal Langerhans cells were protected from damage, Green tea also reduced DNA damage.
  • You can use Green Tea Face Masks for protection of skin.

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6. Stroke Prevention

  • The consumption equivalent to 3 cups or greater daily may offer protection against cerebra-vascular accident (stroke).
  • Nitric oxide (NO) is produced by the endothelium of arterioles, including cerebral vessels. NO is a major mediator of endothelium dependent vasodilaton (EDV), and helps prevent thrombosis.
  • Green tea polyphenols may help to prevent strokes by increasing the expression of endothelial NO synthase.

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7. Anti-Mutagenic Effects

  • Green tea extracts, in concentrations customarily consumed by humans, possess significant antimutagenic potential against a variety of dietary and environmental mutagens.
  • Green tea epicatechins inhibit the mutagenicity and chromosomal damage caused by different carcinogens in both bacterial and mammalian cells.
  • In vitro studies have repeatedly documented it anti mutagenic, anti proliferative and anti neoplastic activities. Researchers suggest that these anticancer mechanisms may be responsible for cancer preventive effects appearing in human studies.

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8. Good for Bones

  • Researchers show that they are highly beneficial for bones. There is major composition of calcium content in Green tea.
  • 100 grams of this tea contains 4.5 milligrams of Calcium.
  • A regular consumption of 3 to 4 cups of green tea daily can strengthen your bones for a long time.

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9. Prevention of Memory Loss (Alzheimer’s Disease)

  • As we know that there are many constituents in this tea, but the antioxidants which enclave the internal benefits also help in long term issues like prevention of Memory loss.
  • This tea actually increases the fluid circulation and blood flow in our  body proficiently.
  • Due to this, people consuming other beverages may suffer Alzheimer’s at a certain age. But, chances of getting those decreases when comes to consumption of Green tea.

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10. Eye Disease Prevention

  • Lutein, Vitamin C and Zeaxanthine are antioxidants present in appropriate amount in Green tea.
  • These antioxidants prevents eye diseases and helps people who has Myopia (Nearsightedness).
  • Special antioxidants called Flavonoids in the tea leaves helps against eye diseases like cataract, age related muscular degeneration and some types of glaucoma.

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11. Reduces Appetite

  • Green tea can help in reduction of daily appetite. This happens due to presence of catechins contained in tea.
  • Catechins inhibit the growth of fat cells and reduce fat storage.
  • Since, it also helps stabilize blood sugar levels, it is an effective appetite suppressant.

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12. Anti-Bacterial

  • Extracts of this tea inhibit the growth of bacteria associated with infectious diarrhea.
  • Species affected are S. epidermis, Vibrio Cholera 01, E. coli, etc. These varies with the kind of tea used and the preparation method.
  • “The bactericidal activity was shown even at the drinking concentration in daily life” This statement was given by researchers.
  • Tea extracts are bactericidal against staphylococci and yersinia at less than concentrations consumed in beverages.
  • Researchers believe the antibacterial activity is based on the constituent’s epigallocatechin, epigallocatechin gallate and epicatechin gallate.

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13. Protectiona actually increases the fluid circulation and blood flow in our  body proficiently.
of Membrane Fluidity

  • Catechins significantly reduce membrane fluidity in both hydrophilic and hydrophobic regions of lipid bilayers. This effect is similar to that of known anti plaque agents.
  • Catechin and epigallocatechin gallate significantly prevent the membrane fluidizing effect of toxins.
  • Re-ducting membrane fluidity may be responsible for the anti plaque and hepatoprotective effects of green tea catechins

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14. Glucose (Blood Sugar) Homeostasis

  • Specific sodium dependent transporters facilitate intestinal glucose absorption.chemical composition
  • ECG inhibits glucose transporters in a competitive manner, but it is not transported by itself via the glucose transporters.
  • It may play the role in controlling dietary glucose uptake and thereby, contribute to bolld sugar homeostasis.

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15. Fertility of Sperms

  • Extracts of this tea may boost the quality of sperm, it was proved recently by Researchers from Italy.
  • They have proved that intake of EGCg (Epigallocatechin gallate) at low doses improved the measures of sperm quality, including motility.
  • Too much of consumption can confer to negative effects too. So for an average human it should be maximum of 3 to 4 cups a day.

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Difference between Green Tea and Black Tea (Processes):


Green tea and Black tea are both actually tea leaves. But when extracted, Green tea is partially withered and then it is steamed while Black tea is fully withered in absence of sunlight. In Black tea, Poly-phenol is oxidised which leads to Fermentation of those leaves and then it is ready for being manufactured. Whereas, Green tea is taken into rolling directly after steaming and then it is dried under sunlight (So it is known as non-fermented tea). Then the tea is ready for being manufactured.


Difference between Green Tea and Black Tea (Consumption):


As we know that both type of teas are manufactured and processed very differently. This causes difference in composition of both type of teas. For example, Green tea also contains Caffeine like Black tea does. But due to fermentation and withering of Black tea, it contains various oxidized phenolic compounds. Whereas, Green tea has Non-oxidised phenolic compounds. Hence, the Caffeine content in Green tea is very minor compared to any beverage like Coffee or even Oolong tea.


Composition of Green Tea:

Green tea chemical composition is complex, it contains

Proteins (15-20% dry weight) whose enzymes constitute an important fraction; amino acids (1-4% dry weight) such as Tea nine or Methlyglutamine, glutamic acid, tryptophan, glycine, serine, aspartic acid, tyrosine, valine, leonine, threonine, arginine, lysine;

Carbohydrates (5-7% dry weight) such as cellulose, pectin, glucose, fructose, sucrose; lipids as linoleic and sterols as stigma sterol;

Vitamins (B, C, E); Xanthic bases such as caffeine and theophylline; Pigments as chlorophyll and carotenoids; volatile compounds as aldehydes, alcohols, esters, lactones, hydrocarbons, etc.;

Minerals and trace elements (5% dry weight) such as Ca, Mg, Cr, Mn, Fe, Cu, Zn, Mo, Se, Na, P, Co, Sr, Ni, K, F and Al. Due to the great importance of mineral presence in tea, many studies have been carried out to determine their levels in green tea leaves and their infusions.

Green tea may be a little tasteless. But, there are many benefits, consumption of at least 1 to 2 cups a day can give you many nutritional benefits for long term. So, rather than taking harmful beverages give preference to Green tea.


Related Questions:

1. Does Green Tea help in Reducing Belly Fat?

Multiple studies show that drinking green tea can reduce belly fay, where as many studies also show that it doesn’t help with loosing weight. Critics argue that the weight loss is generally because of their cautiousness and awareness about what to eat and what not to eat.

2. Is too much of green Tea bad for me?

Yes, if you are very sensitive to caffeine or you have insomnia, around 10 cups of green tea will be too much for you.

3. Side Effects of Green Tea?

The side effects of green tea if consumed in high amount can be low absorption of iron, caffeine sensitivity and insomnia.

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