Tea has been cultivated for centuries, beginning in India and
China.
Today, tea is the most widely consumed beverage in the world, second
only to water. Hundreds of millions of people drink tea, and studies suggest
that green tea (Camellia sinesis) in particular has many health benefits.
Green tea is prepared from unfermented leaves and fresh
leaves from the plant are steamed to produce green tea. While the leaves of
oolong tea are partially fermented, and black tea is fully fermented.
The more the leaves are fermented, the lower the polyphenol
content and the higher the caffeine content. Green tea has the highest
polyphenol content while black tea has roughly 2 - 3 times the caffeine content
of green tea.
The unfermented leaves contain the highest concentration of powerful
antioxidants called polyphenols. Antioxidants such as polyphenols in green tea
can neutralize free radicals and may reduce or even help prevent some of the
damage they cause.
In traditional Chinese and Indian medicine, practitioners used green tea
as a:
> Stimulant
> Diuretic (to help rid the body of excess fluid)
> Astringent (to control bleeding and help heal wounds)
> Improve heart health
> Stimulant
> Diuretic (to help rid the body of excess fluid)
> Astringent (to control bleeding and help heal wounds)
> Improve heart health
Other traditional uses of green tea include
> Treating gas
> Regulating body temperature
> Regulating blood sugar
> Promoting digestion
> Improving mental processes and a few others…
> Treating gas
> Regulating body temperature
> Regulating blood sugar
> Promoting digestion
> Improving mental processes and a few others…
Green tea has been extensively studied in people, animals, and
laboratory experiments. Results from these studies suggest that green tea may
help treat the following health conditions
> Atherosclerosis
> High cholesterol
> Cancer - Bladder cancer, Breast cancer, Ovarian cancer, Colorectal cancer, Oesophageal cancer, Lung cancer, Pancreatic cancer, Prostate cancer, Skin cancer
> Stomach cancer
> Inflammatory Bowel Disease (IBD)
> Diabetes
> Liver disease
> Healthy Teeth and Gums, Stroke Prevention and Better Brain Power
> High cholesterol
> Cancer - Bladder cancer, Breast cancer, Ovarian cancer, Colorectal cancer, Oesophageal cancer, Lung cancer, Pancreatic cancer, Prostate cancer, Skin cancer
> Stomach cancer
> Inflammatory Bowel Disease (IBD)
> Diabetes
> Liver disease
> Healthy Teeth and Gums, Stroke Prevention and Better Brain Power
As well as
weight loss (don’t expect miracles) keep reading…
Weight loss
Clinical studies suggest that green tea extract may boost metabolism and
help burn fat. One study found that the combination of green tea and caffeine
improved weight loss and maintenance in people who were overweight and
moderately obese. Some researchers think that substances in green tea known as
catechins are responsible for the herb's fat-burning effect.
American Journal of Clinical Nutrition
says (you might want to read “conclusion” below)
Objective: We investigated whether a green tea extract, by virtue of its high
content of caffeine and catechin polyphenols, could increase 24-h energy
expenditure (EE) and fat oxidation in humans.
Design: Twenty-four–hour
EE, the respiratory quotient (RQ), and the urinary excretion of nitrogen and
catecholamines were measured in a respiratory chamber in 10 healthy men. On 3
separate occasions, subjects were randomly assigned among 3 treatments: green
tea extract (50 mg caffeine and 90 mg epigallocatechin gallate), caffeine (50
mg), and placebo, which they ingested at breakfast, lunch, and dinner.
Results: Relative to
placebo, treatment with the green tea extract resulted in a significant
increase in 24-h EE (4%; P < 0.01) and a significant
decrease in 24-h RQ (from 0.88 to 0.85; P < 0.001)
without any change in urinary nitrogen. Twenty-four–hour urinary norepinephrine
excretion was higher during treatment with the green tea extract than with the
placebo (40%, P < 0.05). Treatment with
caffeine in amounts equivalent to those found in the green tea extract had no
effect on EE and RQ nor on urinary nitrogen or catecholamines.
Conclusions: Green tea has
thermogenic properties and promotes fat oxidation beyond that explained by its
caffeine content per se. The green tea extract may play a role in the control
of body composition via sympathetic activation of thermogenesis, fat oxidation,
or both.
Green Tea Extract
The
definition of an extract is to draw forth, pull or to take out forcibly.
Green tea
extract is the concentrated form of green tea. An example of such concentration
would be.
350ml Glass
= 1 Small Pill
The
nutrients in both of these would be the exact same thing, depending on the
products.
The
average cup of green tea contains between 50 and 150 mg of polyphenols
(antioxidants).
Available Forms
> Dried leaf tea in capsule - Look for standardized extracts of green
tea.
> Teabags
> Loose
leaf
> Liquid extracts made from the leaves and leaf buds.
> Decaffeinated (contain concentrated polyphenols)
> Liquid extracts made from the leaves and leaf buds.
> Decaffeinated (contain concentrated polyphenols)
What's It Made Of?
Researchers think the health-giving properties of green tea are mostly
due to polyphenols, chemicals with potent antioxidant properties. In fact, the
antioxidant effects of polyphenols seem to be greater than vitamin C.
The polyphenols in green tea also give it a somewhat bitter flavor. Polyphenols
contained in teas are classified as catechins. Green tea contains six primary
catechin compounds: catechin, gallaogatechin, epicatechin, epigallocatechin,
epicatechin gallate, and apigallocatechin gallate (also known as EGCG).
EGCG is the most studied polyphenol component in green tea and the most
active.
Green tea also contains alkaloids including caffeine, theobromine, and
theophylline. They provide green tea's stimulant effects. L-theanine, an amino
acid compound found in green tea, has been studied for its calming effects on
the nervous system.
How to Take It
Paediatric - Green tea has not been studied in children, so it is not recommended for
paediatric use.
Adult
Depending on the brand
2 - 3 cups of green tea per day
Total of 240 - 320 mg polyphenols or
100 - 750 mg per day of standardized green tea extract
Depending on the brand
2 - 3 cups of green tea per day
Total of 240 - 320 mg polyphenols or
100 - 750 mg per day of standardized green tea extract
Caffeine-free products are available and recommended.
Size of tea leaves - Small loose leaf green tea is
the best choice, because it infuses quickly. Tightly curled or large leaf tea
requires a longer infusion time.
Loose leaf vs. teabags - Loose leaves are preferable to
teabags. In order to increase the extraction of polyphenols, teabags should be
continuously dunked in the teapot rather than left to float on the water.
Temperature - Boiling water promotes the
extraction of polyphenols.
Steeping Time - Tea should be steeped for two
to five minutes. The polyphenol content of tea increases with steeping time,
while a shorter steeping time results in a high caffeine content but low
polyphenol content.
NOTE:
Standardized green tea extract is 90% total
polyphenols, and 1 capsule equals 5 cups of tea.
For a green tea extract standardized for 80% polyphenols and 55% EGCG, a daily dose of 300 to 400 mg green tea extracts is recommended.
For a green tea extract standardized for 80% polyphenols and 55% EGCG, a daily dose of 300 to 400 mg green tea extracts is recommended.
Some green tea extracts may have as little as 15% polyphenols and are usually
far less expensive.
EGCG has a poor bioavailability when taken orally;
the absolute bioavailability of EGCG in CF-1 mice and Sprague-Dawley rats was
found to be only 26.5 and 1.6%, respectively.
The bioavailability for humans is assumed to be in
the same range.
Precautions
The use of herbs is a time-honoured approach to strengthening the body
and treating disease. However, herbs contain active substances that can trigger
side effects and interact with other herbs, supplements, or medications.
For these reasons, people should take herbs with care, under the
supervision of a practitioner knowledgeable in the field of botanical medicine.
People with heart problems or high blood pressure, kidney problems,
liver problems, stomach ulcers, and psychological disorders, particularly
anxiety, should not take green tea.
Pregnant and breastfeeding women should also avoid green tea.
People with anaemia, diabetes, glaucoma, or osteoporosis should ask
their health care provider before drinking green tea or taking an extract.
People who drink large amounts of
caffeine, including caffeine
from green tea, for long periods of time may experience irritability, insomnia,
heart palpitations, and dizziness. Caffeine overdose can cause nausea,
vomiting, diarrhoea, headaches, and loss of appetite. If you are drinking a lot
of tea and start to vomit or have abdominal spasms, you may have caffeine
poisoning. If your symptoms are severe, lower your caffeine intake and see your
health care provider.
Too much Caffeine
inhibits the body’s ability of
absorption of essential vitamin & mineral
Possible Interactions
If you are being treated with any of the following
medications, you should not drink green tea or take green tea extract without
first talking to your health care provider:
Adenosine
Beta-lactam
Benzodiazepines
Beta-lactam
Benzodiazepines
Beta-blockers, Propranolol, and Metoprolol
Blood Thinning Medications
Chemotherapy
Clozapine (Clozaril)
Ephedrine
Lithium
Monoamine Oxidase Inhibitors (MAOIs)
Birth control pills
Phenylpropanolamine
Quinolone antibiotics Ciprofloxacin (Cipro), Enoxacin (Penetrex), Grepafloxacin
(Raxar), Norfloxacin (Chibroxin, Noroxin), Sparfloxacin (Zagam), Trovafloxacin
(Trovan)
Other
medications -- Green tea,
especially caffeinated green tea, may interact with a number for medications,
including:
Acetaminophen (Tylenol)
Carbamazepine (Tegretol)
Dipyridamole (Persatine)
Estrogen
Fluvoxamine (Luvox)
Methotrexate
Mexiletine (Mexitil)
Phenobarbital
Theophylline
Verapamil (Bosoptin, Calan, Covera- HS, Verelan, Verelan PM)
To be safe,
check with your health care provider before
drinking or taking green tea
if you also take other medications.
★ ★ Conclusion ★ ★
A pill or
capsule may contain the same amount of nutrients as a tablespoon of liquid
extract and drinking loose leafs are better than teabags.
Drink 2 - 3 cups of green tea per day.
Limit to a total of 240 - 320 mg polyphenols or
100 - 750 mg per day of standardized green tea extract.
The
average cup of green tea contains between 50 and 150 mg of polyphenols (antioxidants).
CHECK before buying!
Some
sites say “Standardized green tea extract is 90% total polyphenols, and 1
capsule equals 5 cups of tea.” Double check before buying/taking.
Whether
you prefer to drink the tea itself or its extract, they both contain the same
essential nutrients that you may want to include in your diet. They simply
provide it in different portions.
Weight
Loss > Don’t expect miracles. However Green Tea may boost metabolism and it has Thermogenic
properties and promotes fat oxidation beyond that explained by its caffeine
content per se.
NOTE: You
must have a balanced diet and a good exercise regime. Try my NEW 12 Week Body
Transformation – 90 days of Nutrition and Fitness Plan.
Online
training and Skype/iMessage.
Check www.facebook.com/tips4results for more info - Join/Like the page as well.
Remember,
Calories IN x Calories OUT – Don’t rely on Green Tea alone…
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Thank you for reading
Rodrigo Peres
Nutritional Consultant
Personal Trainer
Coach
RodrigoPeres.com
RodrigoPeres.com
Reference:
University of Maryland Medical Centre
American Journal of Clinical Nutrition
3fatchicks.com
wikipedia.org
University of Maryland Medical Centre
American Journal of Clinical Nutrition
3fatchicks.com
wikipedia.org
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