Health Benefits of Green Tea Backed by Science

Green tea, often hailed as a renowned superfood, may still hold some mysteries in your teacup.

The potential health benefits of green tea can also vary based on the brand you choose

Derived from the leaves of the Camellia sinensis plant, like its nonherbal tea counterparts, green tea distinguishes itself through a less elaborate processing method involving steam-drying. Gentle processing techniques form the bedrock of green tea’s exceptional nutrient and antioxidant richness, potentially providing various health benefits. Green tea has played a vital role in Chinese and Japanese medicine for centuries, as noted by the NCCIH.

While green tea is widely acclaimed for its health benefits. The NCCIH stresses the inconclusive evidence, highlighting the need for more research. Megan Casper, RDN, the owner of Megan Casper Nutrition based in New York City, also raises an important point: “Many green tea studies involve the use of green tea extract, which can be significantly more potent than the green tea typically brewed at home.”

Health Benefits of Green Tea

1. The Benefits of Green Tea Extend to Your Belly

Caffeine is a stimulant that, while it can make you jittery and interfere with your sleep, it can also keep you regular. Try green tea if you’re sensitive to coffee’s high caffeine content. Though less than coffee, it still contains caffeine. According to the Mayo Clinic, 8 oz. of caffeinated brewed coffee has a caffeine content of 95 to 165 mg, but 8 oz. Of brewed green tea has a caffeine content of 25 to 29 mg.

2. Green tea is a Powerhouse of Nutrition.

Green tea is a Powerhouse of Nutrition.

You may choose green tea with confidence knowing exactly what is in your cup. What’s inside is shown below:

An example of an alkaloid that can stimulate the neurological system is caffeine
L-theanine is an amino acid that may assist improve mental attention.
Fluoride, a mineral that supports tooth enamel strength
In contrast to other forms of tea, green tea has a high concentration of substances called cytokines. The most well-known catechin is EGCG, or epigallocatechin-3-gallate.

Natalie Rizzo, RD, of New York City, gives the following advice for selecting a healthy green tea: “If you want the real stuff, make sure the box states 100 percent green tea or choose pure green tea leaves.

3. Green tea may aid in skin cancer prevention and the repair of damaged skin.

It is yet unclear whether the same benefit would be seen in people, however mice exposed to green tea polyphenols in drinking water demonstrated greater skin cell healing following UV ray damage in a preliminary study published in Cancer Prevention Research in February 2010.

Eczema and genital warts are two more skin disorders that green tea may aid in treating.

4. Green Tea May Help Reduce Anxiety.

Green tea may help lessen the signs and symptoms of anxiety-related disorders such social anxiety disorder, obsessive-compulsive disorder, and generalized anxiety. According to studies cited in a review that appeared in Phytomedicine in October 2017, caffeine and the amino acid L-theanine interact to improve memory and concentration while also reducing anxiety.

5. Green tea can be a component of a balanced diet for weight loss.

According to the NCCIH, there isn’t enough data to conclusively show that green tea consumption will cause weight loss in those who are overweight or obese. However, studies on green tea extract suggest it might be beneficial.

According to one such study, caffeine in green tea may facilitate thermogenesis, a process that accelerates calorie burning, and may reduce appetite. Remember that the majority of the study on green tea has been done on this more concentrated extract rather than the tea bag steeping in your cup, according to a May 2014 Canadian Pharmacists Journal article.

6. In Type 2 diabetics, Green Tea May Help Lower Blood Sugar Levels.

Due to a condition called insulin resistance, which occurs when the cells, muscles, and liver are unable to efficiently absorb glucose to fuel the body, people with type 2 diabetes have high blood sugar (hyperglycemia). According to the American Diabetes Association, poorly controlled diabetes can raise the risk of consequences like heart disease, neuropathy (nerve damage), amputations, and eye issues.

Green tea, however, may assist in lowering insulin resistance when incorporated into a healthy type 2 diabetes diet, per a study printed in the Iranian Journal of Medical Sciences in September 2014. Participants in the trial who drank 150 milliliters of green or sour tea three times daily

Risks of Green Tea

It’s okay to drink up to eight cups of green tea every day. Green tea has between 30 and 50 milligrams of caffeine in an eight-ounce cup. Over 400 mg of caffeine per day is not recommended, according to the Food and Drug Administration. Caffeine may affect some people differently than others.29

Side effects of excessive caffeine use include:29

  • Anxiety
  • being uneasy
  • Feeling depressed
  • Headache
  • Trouble going asleep and staying asleep is known as insomnia.
  • Nausea
  • quick heartbeat
  • uneasy stomach

If you are expecting or nursing, see a healthcare professional. They could suggest consuming no more than 300 mg of caffeine daily. Caffeine may pass into breast milk and excessive consumption of green tea may increase the risk of birth abnormalities.


Green tea is a common beverage in many cultures and may provide important advantages including preserving your heart, brain, and bone health. However, drinking green tea could be dangerous for those who are sensitive to caffeine or who take certain medications.

If you don’t already drink green tea and are unclear if it’s good for you, consult a healthcare professional or dietician for advice on how it may affect your health goals.