{"id":8921,"date":"2018-09-06T12:02:48","date_gmt":"2018-09-06T12:02:48","guid":{"rendered":"https:\/\/nutrishield.com\/?p=8921"},"modified":"2019-12-18T14:55:48","modified_gmt":"2019-12-18T14:55:48","slug":"green-tea-definitive-guide","status":"publish","type":"post","link":"https:\/\/staging.nutrishield.com\/?p=8921","title":{"rendered":"Green tea definitive guide to super antioxidant"},"content":{"rendered":"

\"Green<\/a><\/p>\n

\n
\n
DEFINITIVE GUIDE TO GREEN TEA AT A GLANCE<\/span><\/h5>\n

\u2666 GREEN TEA can help cut the risk of cancer
\n\u2666 GREEN TEA can lower blood pressure \u2013 and hence the risk of heart attack and stroke
\n\u2666 GREEN TEA can help reduce LDL (the dangerous form of) cholesterol and increase HDL \u2013 the beneficial form
\n\u2666 GREEN TEA can help reduce anxiety<\/p><\/blockquote>\n

\n

Does clinical evidence support green tea\u2019s image as an exceptionally healthy drink \u2013 and indeed as a supplement?<\/p>\n

It does. The benefits include a reduced risk of cancer, lower blood pressure – thereby reducing the risk of heart disease and stroke – and possibly improved mental function and increased metabolism.<\/p>\n

The most comprehensive clinical review of the benefits of green tea in recent years starts as follows:<\/p>\n

\u201cThe health benefits of consuming green tea, including the prevention of cancer and cardiovascular diseases, the anti-inflammatory, anti-arthritic, anti-bacterial, anti-oxidative, anti-viral, neuroprotective, and cholesterol-lowering effects of green tea and isolated green tea constituents (ie extracts) are under investigation.\u201d<\/p><\/blockquote>\n

That\u2019s quite a roll call of potential health benefits.<\/p>\n

It continues:<\/p>\n

\u201cGreen tea consumption has been linked to the prevention of many types of cancer, including lung, colon, (o)esophagus, mouth, stomach, small intestine, kidney, pancreas, and mammary glands. Several epidemiological studies and clinical trials showed that green tea may reduce the risk of many chronic diseases.<\/p>\n

\u201cThis beneficial effect has been attributed to the presence of high amounts of polyphenols, which are potent antioxidants. In particular, green tea may lower blood pressure and thus reduce the risk of stroke and coronary heart disease.\u201d<\/p><\/blockquote>\n

The micronutrients in Green Tea<\/h3>\n

The key plant micronutrient accounting for green tea\u2019s health benefits is known as EGCG<\/strong>, a type of catechin<\/strong> polyphenol called epigallocatechin-3-gallate. It is a very powerful anti-inflammatory and anti-oxidant, protecting cells and DNA against free radical damage which is at the heart of ageing, heart disease and some cancers.<\/p>\n

A 2018 study found:<\/p>\n

\u201cEGCG was found to exhibit a wide range of therapeutic properties including anti-atherosclerosis, anti-cardiac hypertrophy, anti-myocardial infarction, anti-diabetes, anti-inflammatory and anti-oxidant.\u201d<\/p><\/blockquote>\n

For highest EGCG levels, choose standardised quality<\/h4>\n

The best green tea supplements are standardised \u2013 meaning that they contain high and defined levels of EGCG. But many cheap supplements are not standardised.<\/p>\n

Matcha green tea as a drink is the best \u2013 containing up to 80 times the EGCG levels of ordinary green tea.<\/p>\n

Green tea and reduced cancer risk<\/h4>\n

\"Green<\/a>We\u2019ve already seen that green tea has both anti-inflammatory and anti-oxidant effects.<\/p>\n

Oxidative damage to DNA is an initiator of cancer. Inflammation also actually causes some cancers and creates an internal environment where other cancers are more likely to spread.<\/p>\n

Prostate cancer<\/h5>\n

The American Association of Cancer Research <\/em>have concluded that:<\/p>\n

\u201cThe polyphenols present in green tea help prevent the spread of prostate cancer by targeting molecular pathways that shut down the proliferation and spread of tumour cells, as well as inhibiting the growth of tumour nurturing blood vessels\u201d.<\/p><\/blockquote>\n

(Soy isoflavones also discourage the growth of the blood vessels that feed tumours).<\/p>\n

Breast cancer<\/h5>\n

But it\u2019s not only the reduction in prostate cancer that means green tea and green tea supplements should feature in your overall health programme. Breastcancer.org<\/em> advise that:<\/p>\n

\u201cIn laboratory and animal studies, EGCG has been shown to limit the growth of breast cancer cells and other types of cancer cells. One study of Asian-American women found that those who drank more green tea were less likely to develop breast cancer.\u201d<\/p><\/blockquote>\n

There is even evidence that EGCG, in addition to acting an anti-tumour agent, also helps modulate tumour cell response during chemotherapy.<\/p>\n

Green tea and improved heart health<\/h4>\n

\"Green<\/a><\/em>An analysis in the British Journal of Nutrition<\/em> in 2014 of 25 randomised controlled trials concluded that long-term green tea intake significantly improved blood pressure.<\/p>\n

\u201cAfter 12 weeks of drinking tea, blood pressure was lower by 2.6 mmHg systolic and 2.2 mmHg diastolic.<\/p>\n

\u201cThe present findings suggest that long-term (over\u00a012 weeks) ingestion of tea could result in a significant reduction in systolic and diastolic BP.\u201d<\/p><\/blockquote>\n

Time <\/em>Magazine concluded that:<\/p>\n

\u201cReducing systolic blood pressure by 2.6 mmHg \u2018would be expected to reduce stroke risk by 8 percent, coronary artery disease mortality by 5 percent and all-cause mortality by 4 percent at a population level…\u201d<\/p><\/blockquote>\n

It appears that these heart health benefits are largely due to the ability of green tea to relax blood vessels called endothelial cells, which line the body\u2019s circulatory system. This effect is rapid \u2013 occurring in as little as 30 minutes from consumption. This also has the effect of helping protect against blood clots.<\/p>\n

Green tea and improved brain function<\/h4>\n

\"Green<\/a><\/em>Green tea also includes both caffeine and an amino acid called L-theanine. In turn, L-theanine increases the activity of a neurotransmitter called GABA. The result of this sequence is to increase levels of dopamine in the brain which reduces anxiety, whilst simultaneously increasing alertness.<\/p>\n

Green tea and weight control \u2013 maybe<\/h4>\n

\"Green<\/a><\/em>Results of a study reported in the American Journal of Clinical Nutrition <\/em>showed that 90mg of a green tea supplement taken 3 times a day appears to exert a thermogenic effect \u2013 ie. it increases metabolism and energy expenditure.<\/p>\n

So green tea could<\/em> be helpful as part<\/u> of a weight control programme, but it is unlikely to work on its own unless there is an accompanying reduction in calories.<\/p>\n

Indeed, a subsequent double-blind trial reported in Clinical Nutrition<\/em> showed no real effect on body weight \u2013 BUT it did confirm that the group taking green tea supplements had a:<\/p>\n