Green tea may contribute to cognitive support and weight control, increase energy, and provide some defense against certain cancers.
Often hailed as one of the most nourishing drinks available, green tea is associated with a variety of potential health advantages.
Below are 10 possible health benefits attributed to green tea.
1. Rich in plant-derived antioxidant substances
Green tea is a source of polyphenols known as catechins. These catechins act as antioxidants that help shield cells from damage and offer additional health advantages.
The most prominent and plentiful catechin in green tea is epigallocatechin-3-gallate (EGCG). Research indicates EGCG may play a role in improving various health conditions or markers of disease.
2. May enhance cognitive performance
Research indicates that consuming green tea could benefit cognition, mood, and brain function, potentially because of components like caffeine and L-theanine.
A 2020 study also linked green tea consumption to a reduced risk of cognitive impairment among middle-aged and older adults.
Nonetheless, additional human trials are required to better understand this effect.
3. Could assist with fat metabolism
A 2022 review found that green tea’s impact on metabolism is amplified when paired with aerobic or resistance exercise.
That said, the review suggests that while some studies demonstrate green tea may boost how the body breaks down fat, its overall impact on weight loss is probably modest.
4. Might reduce risk of some cancers
Although the evidence is mixed and inconsistent, some research has associated green tea drinking with a lower likelihood of developing certain cancers, such as lung or ovarian cancer.
A 2020 review concluded that while experimental studies show a slight beneficial effect, researchers could not establish consistent impacts of green tea on overall cancer risk. More high-quality studies are necessary.
5. May shield the brain from aging
One study showed green tea was associated with reduced levels of certain markers related to Alzheimer’s disease in individuals without known cognitive impairment. Compounds like EGCG and L-theanine may be contributors.
However, a 2023 study reported that very high tea consumption—13 cups or more per day (all tea types)—could raise the risk of Alzheimer’s disease. Clinical evidence detailing how green tea specifically influences the human brain remains limited.
6. Could support oral health
A review of studies found that drinking green tea or using green tea extracts may be associated with improved oral health.
However, many studies did not involve human participants. While findings are promising, more clinical research in humans is needed.
7. May assist with blood sugar management
A review discovered that green tea might lower fasting blood sugar in the short term but does not appear to affect blood sugar or insulin over the long term.
A 2021 study of Chinese adults suggested a 10% lower risk of death from type 2 diabetes among daily green tea drinkers.
Other reviews found no impact on blood sugar control markers in people with type 2 diabetes, so results remain inconclusive.
»MORE:Living with diabetes? Explore our top resources.8. Might help prevent heart disease
A 2022 review indicates that regular green tea intake could reduce several heart disease risk factors, including blood pressure and lipid levels.
Nonetheless, there is still a lack of consistent, long-term human clinical trial evidence demonstrating cause and effect.
9. May aid weight loss
Multiple studies indicate green tea might help with losing weight.
A 2022 study reported that consuming four or more cups of green tea daily was associated with a reduced likelihood of abdominal obesity, though the effect reached significance only in women.
However, green tea does not appear to change levels of hunger and fullness hormones that regulate appetite.
There is also mixed evidence overall regarding green tea and weight loss.
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10. Might contribute to longevity
Green tea contains compounds that may protect against cancer and heart disease, potentially helping people live longer.
Research from Japan found that individuals who drank five or more cups per day had a lower risk of death from all causes compared with those who drank one cup or less.
A 2021 study found that consuming seven cups of green tea daily was associated with a reduced risk of death from all causes, even among people with a history of heart attack.
Frequently asked questions
What happens if I drink green tea every day?
For most people, enjoying green tea daily as part of a balanced diet is fine. Although evidence varies, studies generally indicate benefits with three to five cups (24 to 40 ounces) per day.
What does green tea do for the body?
Green tea offers numerous advantages. It is rich in antioxidants that may help prevent or repair cellular damage and support overall health. This includes lowering some inflammatory markers that could reduce the risk of cognitive decline. It may also possess properties that offer protection against certain cancers and heart disease.
How much green tea should you drink daily?
Drinking one to three cups of green tea per day may be beneficial. Remember most green tea contains caffeine unless decaffeinated, so consuming more than 10 cups daily is not recommended.
Does green tea reduce belly fat?
Some research suggests green tea can help reduce body fat, including abdominal fat. Still, more rigorously controlled human studies are necessary to establish a clear cause-and-effect relationship.
The bottom line
Green tea offers a variety of potential health benefits.
You may consider incorporating green tea into your routine in a way that aligns with your health objectives and taste preferences.
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