In This ArticleView AllIn This ArticleHealth BenefitsPotential RisksHow Much Is Too Much?How to Make ItFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Potential Risks
How Much Is Too Much?
How to Make It
FAQs
Close
Photo:Deepak Sethi / Getty Images
Deepak Sethi / Getty Images
Health Benefits of Green Tea
May Reduce Inflammation
Inflammation is your body’s natural reaction against injury and infection. While short-term inflammation is a normal part of life,prolonged inflammationcan become chronic and accumulate throughout the body, potentially leading to a slew of health problems, such as heart disease, high blood pressure, diabetes and cancer. Luckily, sipping on thatcup of warm green teamay help contribute to the management of inflammation.Green tea’s antioxidant profileis excellent; it is rich in polyphenols, which contribute additional antioxidant and anti-inflammatory properties. Green tea drinking was shown to lower a specific marker of inflammation, called tumor necrosis factor alpha, in individuals with metabolic syndrome, according to a 2024 systematic review and meta-analysis published inPreventive Nutrition and Food Science.
Supports Brain Function
Might Improve Blood Sugar and Cholesterol Levels
Aids in Digestion
May Reduce the Risk of Cancer
The antioxidants found in green tea, particularly polyphenols, aid in protecting cells from oxidative damage, a factor that contributes to several chronic illnesses and cancers. Polyphenols can help prevent the formation of free radicals that may cause damage to or the death of cells, which may ultimately reduce the risk of cancer, according to a 2020 study published in theCochran Database of Systematic Reviews.Furthermore, in women with a family history of breast cancer, it was concluded that five cups of green tea per week was associated with a 15% lower risk of breast cancer, according to a 2020 study published in theInternational Journal of Cancer.
Potential Risks of Green Tea
Iron Deficiency
While green tea, in its natural state, is much more beneficial to one’s health than heavily sweetened beverages, a person may face negative side effects if they consume too much. For example, drinking too much tea may lead to aniron deficiencybecause tea is rich in tannins, which can bind to iron and prevent it from being absorbed in the digestive tract. Many people enjoy a warm cup of tea after a meal to help encourage digestion. However, green tea can have the opposite effect. If you follow up an iron-rich meal with a cup of green tea with the best of intentions, the tannins may prevent your body from absorbing this important mineral.
How Much Green Tea Is Too Much?
It’s important to remember thatgreen tea is not caffeine-free, and similar to other caffeinated drinks, consuming too much green tea can cause symptoms such as anxiety, restlessness, jitters, headache, nausea, increased heart rate or trouble sleeping. While everyone has different sensitivity levels to caffeine, the Food and Drug Administration cites400 milligrams per day—about 10 cups of green tea—as the maximum amount of caffeine healthy adults should consume each day.
The promising health benefits of green tea may be negated with added sugar or even an excess amount of honey. So be mindful of the sweetness you’re adding, and consider opting for a slice of lemon to add flavor without added sugar.
How to Make Green Tea
Heat water in a tea pot orelectric kettle to 170-185℉, meaning a strong simmer, but not a full boil. Boiling water can potentially reduce the flavor properties in tea, and might make it taste bitter.
Once warm, add the water to a mug and then add the tea leaves or tea bag.
Steep for three minutes. Enjoy your green tea warm, but not piping hot.
The Bottom Line
Green tea has many health benefits and may even help protect against cancer, heart disease, inflammation and increased blood pressure. However, health and wellness is about finding and maintaining balance. As the old saying goes,all things in moderation. In order to reap the health benefits and avoid entering a space where you may be at risk for potential adverse effects, enjoy green tea at a moderate level. This way, this warm and comforting beverage can be a lovely addition to a healthy lifestyle.
Frequently Asked QuestionsFor most people, drinking green tea in moderate amounts each day is safe. Drinking three to five cups per day is a safe zone for reaping all of the health benefits it offers, without entering a space of excess where potential risks exist. The best time of day to drink green tea is in the morning or early afternoon so the caffeine will not impact a healthy sleep routine, and one to two hours after meals to help aid in digestion.Several studies have found that green tea helpslowerblood pressure. Green tea was found to lower blood pressure in individuals with prehypertension or stage 1 hypertension, according to 2022 research published in theJournal of the American Heart Association.Those with an iron deficiency may want to limit or completely avoid green tea. The tannins in the tea can bind to iron and prevent your body from absorbing it, which could escalate this issue. Additionally, those who avoid caffeine should avoid green tea. Instead, opt for peppermint orchamomile teas, which are completely caffeine-free.
Frequently Asked Questions
For most people, drinking green tea in moderate amounts each day is safe. Drinking three to five cups per day is a safe zone for reaping all of the health benefits it offers, without entering a space of excess where potential risks exist. The best time of day to drink green tea is in the morning or early afternoon so the caffeine will not impact a healthy sleep routine, and one to two hours after meals to help aid in digestion.
Several studies have found that green tea helpslowerblood pressure. Green tea was found to lower blood pressure in individuals with prehypertension or stage 1 hypertension, according to 2022 research published in theJournal of the American Heart Association.
Those with an iron deficiency may want to limit or completely avoid green tea. The tannins in the tea can bind to iron and prevent your body from absorbing it, which could escalate this issue. Additionally, those who avoid caffeine should avoid green tea. Instead, opt for peppermint orchamomile teas, which are completely caffeine-free.
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