Green tea, a beverage cherished for centuries, has transcended its humble origins in China to become a global symbol of health and well-being. With a history steeped in tradition and an array of remarkable benefits, green tea is more than just a refreshing drink; it’s an elixir for the body and mind.

 

What is green tea?

Green tea is made from unoxidized leaves and is one of the least processed types of tea. For this reason, it contains the most antioxidants and beneficial polyphenols.

All tea types, except herbal, are brewed from the dried leaves of the Camellia sinensis bush. The level of oxidation of the leaves determines the type of tea.

history of green tea 

Green tea’s captivating journey begins in ancient China, where it was first cultivated over 4,000 years ago. According to legend, Emperor Shen Nong accidentally discovered this tea when tea leaves blew into a pot of boiling water he was preparing. Intrigued by the aroma and flavor, he sampled the brew and introduced it to the Chinese people.

Originally, green tea was the only type of tea, with leaves simply plucked, dried, and steeped. The practice of drinking tea spread through Chinese culture, evolving into a highly regarded art form known as the Chinese tea ceremony. In the Tang Dynasty (618-907 AD), tea became a symbol of sophistication and a key component of Chinese social life.

As time passed, green tea’s popularity expanded beyond China’s borders. In the 8th century, it traveled to Japan, where it became deeply entrenched in Japanese culture and led to the development of unique tea ceremonies like the famous Japanese matcha tea ceremony.

Over the centuries, green tea continued to gain prominence worldwide. Today, it is enjoyed by people from diverse cultures, appreciated for its distinct flavors and a wealth of health benefits. The rich history of green tea is a testament to its enduring allure and its ability to bridge cultures, offering a taste of the past in every cup.

The Different Types of Green Tea

Green tea is not a monolithic entity but a diverse category with various types, each offering its unique flavor, aroma, and health benefits. Understanding the distinctions between these green teas can elevate your tea-drinking experience.

1. Sencha: As one of the most popular green teas in Japan, Sencha is known for its vibrant green color and a balanced taste. It’s characterized by its grassy and slightly sweet flavor, making it a great daily choice for many.

2. Matcha: Matcha is a finely ground powdered green tea, renowned for its intense flavor and rich, vibrant green color. It’s used in traditional Japanese tea ceremonies and offers a concentrated dose of both flavor and nutrients.

3. Dragon Well (Longjing): Hailing from China’s Zhejiang province, Dragon Well is famous for its flat, narrow leaves. It delivers a refreshing, slightly nutty taste with a hint of chestnut and an exquisite aroma.

4. Gunpowder Green: Named for its rolled, pellet-like leaves, Gunpowder green tea has a smoky flavor and is known for its longevity. It unfurls slowly during brewing, releasing a satisfying and slightly astringent taste.

5. Jasmine Green Tea: Infused with jasmine blossoms, this green tea has a delicate floral fragrance. It offers a delightful contrast between the earthy notes of green tea and the sweet, perfumed aroma of jasmine.

6. Gyokuro: Often referred to as the “King of Teas,” Gyokuro is a high-quality Japanese green tea grown in the shade, which enhances its umami flavor. It has a rich, sweet taste with a unique seaweed-like undertone.

7. Moroccan Mint Tea: A traditional North African blend, this green tea is infused with fresh mint leaves and sugar. It combines the grassy notes of green tea with the refreshing and invigorating qualities of mint.

8. Bancha: Harvested from the lower leaves of the tea plant, Bancha offers a milder, more astringent flavor compared to other green teas. It’s often considered a daily, low-caffeine option.

 

Green Tea Health Benefits

Studies suggest that green tea may have positive effects on weight loss, liver disorders, type 2 diabetes, Alzheimer’s disease, and more.

 

 

People used green tea in traditional Indian and Chinese medicine to control bleeding and heal wounds, aid digestion, improve heart and mental health, and regulate body temperature.

Weight Loss

A review of several studies found that the catechins in green tea and caffeine may have a role in increasing energy metabolism, which may lead to weight loss.

Lowers Cholesterol

It is found that consuming green tea, either as a beverage or in capsule form, was linked to significant but modest reductions in total low-density lipo protein cholesterol.

Memory Booster (improves brain function)

Some research has suggested that green tea can enhance a person’s brain memory level and other cognitive functions.

It is found that green tea could be promising in treating cognitive impairments associated with neuropsychiatric conditions such as dementia.

Prevents Cancer

The topical application of green tea polyphenol extracts may have a role in protecting the skin from UVB radiation

Some animal and test tube have suggested some positive impacts on the following types of cancer:

• Breast
• Bladder
• Ovarian
• Colo-rectal (bowel)
• Esophageal (throat)
• Lung
• Prostate
• Skin
• Stomach 

Heart (cardiac) Health

A 2006 study from a Trusted Source suggested that green tea consumption is associated with reduced mortality due to cardiovascular disease.

The study followed over 40,000 Japanese participants aged 40–79 for 11 years, starting in 1994. It found that the participants who drank at least five cups of green tea per day had a reduced risk of mortality due to cardiovascular disease

The polyphenols in green tea may lower blood pressure, decrease inflammation, and improve epithelial function, which can help reduce heart disease risk in people with excess weight.

Prevents Skin Inflammation

Green tea has anti-inflammatory properties. A review of human clinical cellular and animal experiments found that green tea and its major component, epigallocatechin-3-gallate (EGCG), have demonstrable anti-inflammatory effects.

A 2019 analysis from Trusted Source of tea extract use in cosmetics supported this. The researchers determined that solutions including tea extracts promoted anti-inflammatory responses when applied topically. They also found that skin micro-circulation improved in the affected areas.

Reduces Stroke Risk

Drinking green tea or coffee regularly seems to be associated with a reduced risk of stroke.

An American Heart Association (AHA) study stated that the inclusion of green tea in a person’s daily diet may be associated with a small but positive change in stroke risk.

Type 2 Diabetes

Some studies have suggested a lower risk of type 2 diabetes in people who drink green tea than in those who consume no tea.

Alzheimer’s Disease

The researchers found that at high concentration levels of green tea, colon-available green tea extract  (CAGTE) was able to protect the cells from the damaging free radicals and beta-amyloid peptides that may play a role in the development of Alzheimer’s disease.

Other Benefits

Green tea might help prevent dental cavities, stress, and chronic anxiety, fatigue, treat skin conditions, and improve arthritis by reducing inflammation. 

 

How to brew (prepare) the Perfect green tea Cup

Brewing green tea to perfection is an art that requires attention to detail. The right method can unlock the full spectrum of flavors and health benefits. Here’s a step-by-step guide to ensure you brew the perfect cup of green tea:

1. Choose Quality Tea: Start with high-quality green tea leaves. Whether it’s Sencha, Matcha, or Dragon Well, the quality of the leaves significantly influences the final taste.

2. Measure the Tea: Use about 1 teaspoon of green tea leaves per 8 ounces of water. Adjust this ratio according to your taste preferences.

3. Water Temperature: Boil water and let it cool for a few minutes to around 175-185°F (80-85°C). Using water that’s too hot can result in a bitter brew.

4. Preheat Your Teapot or Teacup: Pour a small amount of hot water into your teapot or teacup to warm it, then discard the water.

5. Steeping Time: Different types of green tea require varying steeping times. Generally, steep for 1-2 minutes for delicate teas like Sencha, and 2-3 minutes for heartier ones like Dragon Well. 

6. Watch the Leaves Unfold: As the tea steeps, observe how the leaves unfurl and release their flavors. It’s a fascinating process.

7. Don’t Over-Steep: Over-steeping can make your green tea bitter. Be mindful of the steeping time to avoid this.

8. Enjoy the Aroma: Before sipping, take a moment to inhale the aromatic steam rising from your cup. This enhances the sensory experience.

9. Sip Slowly: Finally, savor your green tea in small sips. Allow it to linger on your palate and appreciate the nuances of flavor.

Brewing green tea is an exercise in mindfulness, and it rewards you with a delightful, nuanced cup of tea.

Cautions and Considerations

While green tea is celebrated for its many health benefits, there are some cautions and considerations to keep in mind:

1. Caffeine Content: Green tea contains caffeine, albeit less than black tea or coffee. If you are sensitive to caffeine or consume it in excess, be mindful of your intake, especially if you plan to drink green tea in the evening, as it may interfere with your sleep.

2. Moderation is Key: While green tea is generally safe, excessive consumption can lead to adverse effects, including stomach upset, nervousness, or irregular heartbeat. Aim for a balanced intake

3. Iron Absorption: Green tea may hinder the absorption of non-heme iron from plant-based sources. If you have an iron-deficiency anemia, consider drinking green tea between meals rather than with them.

4. Medication Interactions: Green tea can interact with certain medications. If you are taking prescription drugs, consult with your healthcare provider to ensure there are no contraindications.

5. Oxalates: Green tea contains oxalates, which can contribute to kidney stones in susceptible individuals. If you have a history of kidney stones, it’s advisable to consult a healthcare professional before consuming green tea regularly.

6. Quality Matters: Opt for high-quality, organic green tea to avoid potential pesticide residues. Cheap, low-quality teas might contain contaminants.

7. During Pregnancy: Pregnant or nursing women should consume green tea in moderation, as the caffeine content can affect fetal development or pass into breast milk.

Side effects of green tea 

Like many substances, it can have side effects for certain individuals. Here are some potential side effects and considerations associated with green tea:

 

 

1. Stomach Upset: Excessive consumption of green tea on an empty stomach can sometimes lead to stomach discomfort, acid reflux, or nausea. Having green tea with food can help mitigate this issue.

2. Iron Absorption: Green tea may hinder the absorption of non-heme iron (iron from plant-based sources), which could be a concern for individuals with iron-deficiency anemia. Drinking green tea between meals rather than with them can help minimize this effect.

3. Kidney Stones: Green tea contains oxalates, which can contribute to the formation of kidney stones in people who are susceptible to them. If you have a history of kidney stones, it’s advisable to consult a healthcare professional before consuming green tea regularly.

4. Medication Interactions: Green tea may interact with certain medications. If you’re taking prescription drugs, particularly blood thinners, it’s essential to consult with your healthcare provider to ensure there are no contraindications.

 

Contraindications 

there are specific contraindications or situations where green tea should be used with caution or avoided:

1. Caffeine Sensitivity: Individuals who are highly sensitive to caffeine may experience side effects like rapid heartbeat, anxiety, or restlessness when consuming green tea. It’s essential for them to limit their caffeine intake.

2. Iron Absorption: Green tea can inhibit the absorption of non-heme iron (iron from plant-based sources). This may be a concern for people with iron-deficiency anemia. To enhance iron absorption, it’s advisable to consume green tea between meals rather than with them.

3. Kidney Stones: Green tea contains oxalates, which can contribute to the formation of kidney stones in individuals prone to this condition. If you have a history of kidney stones, consult with a healthcare professional before incorporating green tea into your diet.

4. Medication Interactions: Green tea can interact with certain medications. If you are taking prescription drugs, especially blood thinners or medications for specific conditions, consult your healthcare provider to ensure that green tea won’t interfere with your medication’s effectiveness.

5. Pregnancy and Breastfeeding: Pregnant and breastfeeding women should limit their caffeine intake, as the caffeine in green tea can affect fetal development or pass into breast milk. It’s recommended to consult with a healthcare provider regarding safe caffeine levels during pregnancy and breastfeeding.

6. Gastrointestinal Disorders: Green tea’s caffeine content and astringency can exacerbate symptoms in individuals with gastrointestinal issues like acid reflux, irritable bowel syndrome (IBS), or stomach ulcers. If you have these conditions, consult a healthcare professional about your green tea consumption.

7. Allergies: Some people may have allergies to components in green tea, resulting in allergic reactions. It’s important to discontinue green tea consumption and seek medical advice if you experience any allergic symptoms, such as skin rashes or itching.

Takeaway 

Green tea is more than just a drink; it’s a journey of the senses, a gateway to wellness, and a reflection of tradition. The science behind its abundant antioxidants, polyphenols, and catechins has unveiled a treasure chest of health advantages, from weight management to mental serenity. It’s a beverage that brings comfort and relaxation in every cup, thanks to the magic of L-theanine.

Brewing the perfect cup of green tea is an art form in itself, requiring patience and attention to detail. The journey from the tightly rolled leaves to the aromatic infusion in your cup is a delightful process that connects you to the ancient traditions of tea.

However, it’s vital to consume green tea with care and moderation, as it contains caffeine and may have side effects for certain individuals. Consider the cautions and contraindications we’ve explored to ensure a safe and enjoyable tea-drinking experience.