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Green tea

The original home of green tea, which is also known as Chinese green tea, dates back to China and India, and it has been used for many centuries, and has gained wide popularity at the present time, as tea of all kinds is one of the most consumed drinks around the world after water, and all kinds of tea are prepared. with the exception of herbal tea from the leaves of Chinese camellia plant (scientific name: camellia sinensis), is determined by tea type according to the oxidation level suffered by the leaves, it is worth mentioning that green tea is made from tea leaves non - oxidized, one species at least tea exposed to the operations of the different treatment, It also contains higher levels of antioxidants compared to black tea.

The nutritional value of green tea

The following table shows the nutrients in 100 milliliters of unsweetened green tea:

Benefits of green tea

Benefits of green tea according to the degree of effectiveness

Possibly Effective

Reducing the risk of heart disease: A study published in the International Journal of Cardiology in 2016 indicated that green tea can help lower cholesterol levels, diastolic blood pressure, and the risk of developing hyper lipidemia in males with coronary heart disease. In addition, there is an inverse association between the risk of coronary artery disease and frequent consumption of green tea in males without heart disease. Consuming 3 cups per day of green tea can significantly reduce the risk of female coronary artery disease.

Reducing the risk of endometrial cancer: A systematic review and comprehensive analysis of several studies, published in the Journal of Gynecologic Oncology in 2016, indicated the possibility of an association between drinking green tea and reducing the risk of endometrial cancer, and the analysis indicated that more studies are needed to obtain a conclusion. It is clear, and the reasons for this association are precisely defined.

Contribute to lowering blood cholesterol levels: A comprehensive analysis of 14 studies, published in The American Journal of Clinical Nutrition in 2011, indicated that drinking green tea or its extract led to a significant and significant reduction in cholesterol levels , and the bad cholesterol in Blood, without affecting the levels of good cholesterol (HDL).

Help lower blood pressure: A systematic review published in the Journal of Hypertension in 2015 of 14 studies indicated; It indicated that the consumption of green tea or its extract led to a significant decrease in blood pressure in adults with overweight and obesity, and it indicated a need for more high-quality studies, with more participants to confirm the effectiveness of green tea in blood pressure, and it should be noted The caffeine in green tea may increase blood pressure in people with high blood pressure, but this effect may be less in people who consume caffeine from green tea and other sources on a regular basis.

Reducing the risk of ovarian cancer: A systematic review of 22 studies published in the Journal of Gynecologic Oncology in 2012 indicated a positive effect of green tea and its components in improving ovarian cancer in laboratory studies, and also indicated that drinking green tea may reduce the risk of infection. With ovarian cancer.

The possibility of reducing the risk of developing Parkinson 's : The disease Parkinson 's second most degenerative neurological disorders common around the world, has indicated a review published in the CNS & Neurological Disorders Journal - Drug Targets in 2016, to Alfinolh compounds found in green tea, which has antioxidant properties and effects Neurosurgeon, may help reduce the risk of developing Parkinson's disease.

There is insufficient evidence of efficacy (Insufficient Evidence).

Reducing the risk of amyloid osis : which is a rare disease that occurs when an abnormal protein called amyloid accumulates in the body's organs and affects their normal functions, and a study published in Clinical Research in Cardiology indicated In 2012, both green tea and its extract showed an inhibitory effect on the development of cardiac amyloid osis, but more studies are needed to confirm this effectiveness.
Enhancing athletic performance: Scientific evidence about the effect of green tea on athletic performance is conflicting, as some preliminary research indicates that consuming green tea extract as a drink does not improve breathing and athletic performance in people undergoing endurance training, while other preliminary research indicates that taking tablets containing endurance exercise Taking green tea ingredients three times daily with meals, improve some exercise-induced breathing tests in healthy adults.
Reducing the risk of developing bladder cancer: A review published in Medicines in 2018 indicated that the evidence about the effect of green tea on bladder cancer is conflicting.Some laboratory and animal studies have indicated that the phenolic compounds in green tea can inhibit the proliferation and spread of cancer cells in the bladder. And its migration, while some human studies indicated that there is no significant relationship between green tea consumption and the risk of developing bladder cancer, so clearer and broader studies are needed to confirm the anti- cancer effect of green tea .
The possibility of reducing the risk of breast cancer: The results of a study published in the journal Molecular Nutrition & Food Research in 2011 showed that although evidence is available about green tea's protective properties in animal studies, its effect in humans is unclear, due to the relatively small number. From human studies, the results of these studies are contradictory, and the mechanisms by which green tea consumption affects the risk of breast cancer in humans are not well studied yet.
Reducing the risk of cervical cancer: A laboratory study published in the International Journal of Gynecological Cancer in 2010 indicated that the polyphenols present in green tea have properties that inhibit the growth of cancer cells in the cervix, by inhibiting the growth of cervical cells connected to the virus Human papillomavirus, which is closely related to the incidence of more than 95% of cases of cervical cancer .
The possibility of relieving colds: A study published in the Journal of the American College of Nutrition in 2007 indicated that green tea dietary supplements in a specific formulation are safe to use and are useful in relieving cold symptoms, in addition to enhancing the functions of immune gamma delta T cells. T cell) in healthy adults.
Reducing symptoms of depression: A study published in The American Journal of Clinical Nutrition in 2009 indicated an association between frequent green tea consumption and a lower prevalence of depressive symptoms in the elderly.
Potential Reducing the Risk of Esophageal Cancer: A meta-analysis of 10 studies published in BMC Gastroenterology in 2012 indicated that there was no significant association between green tea consumption and the risk of developing esophageal cancer for people who did not drink alcohol, but an effect of green tea in reducing the risk of cancer was observed. Esophagus in females, and more studies are needed to confirm an effect of routine green tea consumption on reducing the risk of developing esophageal cancer.
Reducing the risk of bone fractures: A review published in Nutrition Research in 2009 indicated that green tea and its bioactive ingredients may reduce the risk of bone fractures by improving bone mineral density and stimulating the activity of osteoblast. Inhibition of osteoclasts and osteoclast.
Reducing the risk of type 2 diabetes: A preliminary study published in Annals of Internal Medicine in 2006 indicated that the consumption of green tea and caffeine was associated with a reduced risk of developing type 2 diabetes, and these results were more pronounced in women and in overweight men. Caffeine consumption was linked to a 33% reduction in the risk of developing diabetes.
The possibility of reducing influenza infection: A study published in The Journal of Nutrition in 2011 indicated that consuming green tea daily can reduce children's risk of influenza infection , but more clinical studies are needed to confirm this effect, and to assess the safety of tea consumption. Green by children.
Alleviating seasonal allergic rhinitis: A study published in Allergology International in 2014 indicated that some compounds in green tea can relieve symptoms of seasonal allergic rhinitis, but more studies are needed to prove its effectiveness.
Reducing the risk of leukemia: A study published in Cancer Causes & Control in 2009 indicated that consuming green tea that contains high amounts of the compound catechins may reduce the risk of developing leukemia in people aged 16 years Up to 29 years, while no significant effect was seen in the younger age groups.
Reducing the risk of developing liver disease: A comprehensive analysis published in the International Journal of Clinical and Experimental Medicine in 2015 indicated that drinking green tea can reduce the risk of developing liver disease , including Hepatocellular carcinoma and hepatitis. Liver steatosis, cirrhosis, and chronic liver disease, but more studies are still needed to comprehensively evaluate green tea's long-term benefits.
Reducing the risk of lung cancer: A meta-analysis of 22 studies published in the Journal of Lung Cancer in 2009 indicated that an increased consumption of green tea may be associated with a reduced risk of lung cancer by 18%.
Enhancing alertness and focus: A review of 49 studies published in Current Pharmaceutical Design in 2017 indicated that the two compounds theanine and caffeine in green tea had a beneficial effect on sustained attention, memory and distraction. The compound theanine also helps relax by reducing the alertness induced by caffeine.
Contribute to maintaining liver health: A study published in the International Journal of Molecular Medicine in 2013 indicated that consuming 700 milliliters per day of green tea, containing more than 1 gram of catechins for 12 weeks, improved levels of liver fat and reduced inflammation. By reducing oxidative stress in people with non-alcoholic fatty liver disease.
Reducing the risk of non -Hodgkin lymphoma, also known as lymphoma, which is a cancer that begins with white blood cells called lymphocytes, which are an important part of the immune system in the body. A comprehensive analysis has indicated a number of studies published In Nutrition and Cancer in 2019, she notes that increased green tea consumption may be associated with a reduced risk of non-Hodgkin's lymphoma.
Reducing the risk of oral cancer: A preliminary study published in the Journal of General Dentistry in 2002 indicated that regular consumption of green tea can be beneficial in reducing the risk of oral cancer, and this may be due to the polyphenol compounds found in green tea, which can stimulate Apoptosis of oral cancer cells.
Reducing the risk of pancreatic cancer: A study published in Cancer Epidemiology in 2012 indicated that regular increased drinking of green tea is associated with a 32% reduction in the risk of pancreatic cancer in women, and a decrease in the temperature of tea is also associated with a reduced risk of pancreatic cancer in women. Both men and women, depending on the amount of tea consumed and the time spent drinking the tea.
Reducing the risk of death from pneumonia: Pneumonia is defined as swelling and inflammation of the tissues of one or both lungs, which usually occurs as a result of a bacterial infection. A preliminary study published in The American Journal of Clinical Nutrition in 2009 indicated that Increased consumption of green tea is associated with a reduced risk of death from pneumonia in Japanese women.
Reducing the risk of prostate cancer: A systematic review and comprehensive analysis published in the Journal of Medicine in 2017 indicated that increased consumption of green tea reduced the risk of prostate cancer , and the catechins present in green tea have shown a beneficial effect in reducing the risk of developing this disease, however. More studies are needed to prove this effectiveness.
Reducing stress: A preliminary study published in Biological and Pharmaceutical Bulletin in 2017 indicated that consuming low-caffeine green tea can reduce the body's response to excessive stress and anxiety in students.
Reducing the risk of stroke: A study published in The Tohoku Journal of Experental Medicine indicated that the incidence of stroke and brain hemorrhage during 4 years of follow-up was two or more times higher in people who consumed green tea in small amounts daily, compared to subjects Who have green tea daily in larger quantities.
Other benefits: It is believed that tea may be useful in some other cases, but there is insufficient evidence to confirm its effectiveness in that, and we mention from these cases the following:

Improve infertility , or the inability to conceive within a year of trying to conceive.
Improvement of oral leukoplakia, which appears as white spots inside the mouth, and usually appears as a result of smoking.

Benefits of green tea for weight loss

A systematic review of a number of studies published in the Cochrane database of systematic reviews in 2012 indicated that the results of these studies on the effect of green tea in reducing weight are different, but it was noted that green tea can contribute to an unnoticeable weight loss in people who suffer Of overweight or obesity, and it does not have a noticeable effect in maintaining the lost weight.

Harms of green tea (smoking green tea)

The degree of safety of green tea

Drinking green tea is often considered safe for most healthy adults, when consumed in moderate quantities, and green tea extract is safe for most people for up to two years, but this extract can cause stomach upset and constipation in some people, as well as In rare cases, it may cause some problems with the liver and kidneys.

And it is possible that it is not safe to drink green tea for long periods, or in high doses, because of the content of green tea of caffeine, drinking it in large quantities may cause some side effects that range from mild to serious, and include: headache, nervousness, sleep problems, vomiting, Diarrhea , irritability, irregular heartbeat, tremors, heartburn, dizziness, ringing in the ears, convulsions, and confusion, as green tea contains a chemical compound linked to liver injuries when consumed in high doses.

As for children, it is possible that they drink green tea in the quantities used in foods and drinks, but there is insufficient information about the safety of consuming green tea extract for children, and cases of liver damage have been reported in adults who used green tea extract, so some experts recommend avoiding taking green tea extract Green tea for children under the age of 18.

It is likely safe to drink green tea during pregnancy, in quantities of up to 6 cups a day, which contain approximately 300 mg of caffeine, but it is possible that consuming more than 300 mg of caffeine during pregnancy is not safe , as this has been linked to an increased risk. Miscarriage , and many negative effects, and green tea may increase the risk of fetuses developing birth defects associated with deficiency of folic acid.

It is worth noting that caffeine passes through the body to reach breast milk, and it can affect the infant, so a breastfeeding mother should monitor her consumption of caffeine to ensure that the consumption of two to three cups per day from sources of caffeine does not exceed, as the consumption of caffeine by nursing mothers can lead to large quantities. He had trouble sleeping, irritability, and increased bowel activity.

Precautions for using green tea

Some groups must be careful when consuming green tea, because it may have side effects that may affect them negatively, and we mention among those groups the following:

For people with anemia: Drinking green tea can worsen the anemia .
People with bleeding disorders: The caffeine in green tea can increase the risk of bleeding, so people with bleeding disorders should avoid drinking green tea.
For people with heart problems: The caffeine in green tea can cause an irregular heartbeat.
People with diabetes: The caffeine in green tea can affect the control of blood sugar levels, so it is advised that people with diabetes who drink green tea to carefully monitor their blood sugar levels.
People with glaucoma: Or as it is known as glaucoma , as drinking green tea can increase pressure inside the eye, and this increase occurs within 30 minutes of drinking green tea, and lasts for at least 90 minutes.
People with high blood pressure: The caffeine in green tea can increase blood pressure in people with high blood pressure, however this effect does not seem to occur in people who drink green tea or other caffeinated drinks on a regular basis.
For people with irritable bowel syndrome: The caffeine in green tea, especially when consumed in large quantities, can worsen diarrhea and irritable bowel syndrome .
People with liver disease: Green tea extract supplements are associated with many conditions of liver damage, so green tea extracts can worsen the condition of people with liver disease.
People with osteoporosis: Drinking green tea can increase the amount of calcium flowing through the urine, so caffeine consumption should be limited to less than 300 milligrams per day, equivalent to two to 3 cups of green tea, and part of the resulting lost calcium can be compensated. About caffeine by taking calcium supplements.
People with anxiety: Consuming a large amount of caffeine can increase feelings of anxiety, in addition to affecting sleep, and causing stomach upset and headaches in some people.

Green tea drug interactions

Some drugs can interact with green tea, which causes some health problems, and among these drugs the following:

Quinolone antibiotic: Some antibiotics can decrease how quickly the body breaks down caffeine, so taking these antibiotics along with green tea can increase the risk of green tea side effects, such as: tremors, headache , and an increased heart rate.
Among these drugs: ciprofloxacin and Enoxacin.
Birth control pills: Birth control pills can decrease how quickly the body breaks down caffeine, so taking green tea with birth control pills can increase the risk of green tea side effects.
Estrogen: can reduce estrogen speed analysis of the body of caffeine, can cause eating pills with estrogen drinking green tea increased the risk of side effects of green tea.
Asthma medications: Caffeine can stimulate the heart, and asthma medications or beta-adrenergic agonists can also stimulate the heart, so taking caffeine with some of these drugs may cause an overstimulation of the heart, and heart problems, and these drugs include , Albuterol, and metaproterenol.
Depression drugs: Green tea can stimulate the body, and some depression drugs can stimulate the body as well, so taking green tea with some of these drugs may increase the risk of green tea side effects, and these drugs include phenelzine and tranylcypromine .
Medicines that are toxic to the liver: They are medicines that can harm the liver, as taking green tea extracts with these medicines can increase the risk of liver damage, so you should avoid taking green tea extracts if you are taking this type of medicine, and an example is: acetaminophen and amiodarone. Blood-thinning medications: Green tea can slow blood clotting , so taking it along with anticoagulant drugs may increase the risk of bruising and bleeding, including: aspirin, warfarin, and ibuprofen.
Some cancer drugs: Green tea may reduce the effectiveness of some drugs used to treat cancer, so it is advised to avoid taking green tea products with these drugs, including bortezomib.
Nicotine: stimulant drugs such as nicotine stimulate the nervous system, which can cause tension and increase the heart rate, and the caffeine in green tea can cause this effect, so taking green tea with drugs stimulating the nervous system may cause problems Serious health, plus an increased risk of green tea side effects.
Pentobarbital: The stimulant effects of the caffeine in green tea can block the drug's sleep-inducing effects.
Diabetes medications: There is conflicting evidence about the effect of caffeine on increasing and decreasing blood sugar, and taking some diabetes medicines with caffeine can cause the effectiveness of these medicines to decrease, so it is recommended to monitor blood sugar levels, and there may be a need to change the dose of diabetes medicine under the supervision of a doctor.
These medicines are: insulin and glimepiride.

Good time to drink green tea

Some compounds in green tea can affect the absorption of iron and other minerals, so it is advisable to drink it between meals, and consuming caffeine sources before bed can cause sleep disturbances , so it is advised to avoid this.