Green tea is probably the one beverage I can think of that can be deemed completely healthy and almost without any controversy! A search on pub med today just yielded 4688 scientific/medical journal abstracts on green tea. I am not aware of any studies that are critical of green tea regarding health, and scientists have been interested in the potential health benefits of green tea for many decades.
Key anti-oxidant in green tea that promotes health
The compound epigallocatechin gallate (EGCG) is found primarily in green tea, and it is the compound that appears to confer the significant health benefits of green tea. This compound is one of four prominent compounds which are strong anti-oxidants present in green tea. Some of the health benefits of green tea include: interfering with cancer cells, lowering lipids, decreasing inflammation, decreasing the risk of blood clots and stroke, and fighting tooth decay.
Many people assume green tea has a lot of caffeine and they opt for decaffeinated green tea. A cup of regular brewed green tea has less than 30 mg of caffeine while a cup of regular brewed coffee (not Starbucks) has 95 mg or more. So, if you are highly sensitive to caffeine, go for the decaffeinated version. But if caffeine sensitivity is not an issue, even the regular green tea is still low in caffeine. Choose decaffeinated teas that remove caffeine with carbon dioxide rather than chemicals. Use of chemicals for decaffeinating may actually destroy the anti-oxidants.
How to brew green tea
Green tea can be brewed as loose leaves of tea or using a tea bag. Use one tsp. loose tea or one tea bag per serving. Using bottled water rather than tap water for brewing may improve the taste of the tea. Steep your tea in water which has just reached the boiling point of 160 degrees. Turn the heat off and steep the tea for 2-4 minutes. Limiting the steeping time to 2-4 minutes will allow for optimal anti-oxidants and decrease the bitterness and caffeine content. Steeping tea for 4 minutes will actually increase the caffeine content to 40-100 mg of caffeine per 8 ounce serving.
Flavored teas and tea products
Flavored teas will be lower in anti-oxidants. The flavoring added to the teas reduces the actual tea percentage and therefore the anti-oxidants. Nonetheless, flavored teas and already prepared tea products can still be a source of anti-oxidants. You can also brew your own tea, and add your own flavorings such as mint, lemon, or ginseng.
With the summer heat wave sweeping the entire country, consider making your green tea into a pitcher of iced tea. You’ll get the health benefits of green tea along with hydration!
Do you have a favorite green tea brand or recipe to share on this blog?