According to legend, this delightfully healthy brew was first discovered by the Chinese emperor Shen Nong, often called “The Divine Healer,” when tea leaves accidentally fell into some water being boiled for him. Inquisitive by nature, he decided to try the new concoction and found it invigorating. Today, more tea is consumed around the world than any other beverage except water.
For over 4,000 years, healers worldwide have used tea to soothe digestive distress, relieve headaches, fight infections, control coughing, boost energy levels, and soothe sunburn, just to name a few of tea’s traditional uses.
Just what is it that makes tea so good for you anyway?
It’s probably the plant tea comes from that deserves all the praise, the Camellia sinensis. This plant, which may either be a shrub or a tree depending on the variety, is the source of all teas - green, black, and oolong. The only difference between them is how they are processed. The processing difference means green tea ends up with more polyphenols than black tea.
And it’s those polyphenols that researchers think give green tea, and possibly to a lesser extent black tea, its healing properties. Active antioxidants, polyphenols provide protection against free radical damage that may lead to cancer and heart disease.
The polyphenols in green tea are called catechins. Catechins are the most important components of green tea because of their ability to scavenge free radicals. Catechins are also present in black tea, although to a lesser extent than in green tea.
“One sip of this will bathe the drooping spirits in delight, beyond the bliss of dreams.” - John Milton, author of Paradise Lost, on tea.
6 WAYS TEA FIGHTS AGINGCombats cancer. Animal studies provide convincing evidence that green tea can inhibit a variety of cancers, including stomach, esophageal, gastrointestinal, liver, lung, and pancreatic. Several other studies have found that black tea also reduces the risk of certain cancers. Although the results from human studies have been less clear due to the number of variables associated with tea drinking (such as how hot it’s taken or whether milk, sugar, or lemon is added), the most recent studies provide strong support for the theory that tea can prevent cancer in humans.
Several studies have found that drinking as little as one cup of green tea a week can slash your risk of developing cancer of the esophagus (the tube that carries food from your throat to your stomach) by as much as 50 percent.
A 27-month investigation of tea drinkers in Shanghai showed that people who drank at least one cup of freshly brewed green tea a week for six months or more had a 30 percent lower risk of stomach cancer than people who didn’t drink tea.
Some research even suggests that drinking green tea may block some of the damage caused by smoking cigarettes. Although Japanese men smoke more cigarettes than American men, studies show a lower rate of lung cancer death for the Japanese men. One possible explanation may be the Japanese custom of drinking green tea.
Additional studies have found that green tea reduces the risk of the following cancers: gastric cancer among Swedish teens, cancer of the mouth among northern Italians, pancreatic cancer among older people in Poland and in the United States, and colon cancer among Japanese men.
A natural heart healer? Animal studies have found that hamster given green and black teas have lower cholesterol levels. In rats, tea has anti-clotting effects. For humans, these studies could mean fewer or less severe heart attacks, or it could mean that humans just have to drink a heck of a lot of tea to experience any benefits at all. The hamsters studied were drinking quantities of tea that would be about equal to two quarts of tea a day for humans.
That may, in fact, be the case. A recent study of 1,371 Japanese men found that drinking more than 10 cups (8 cups equals 2 quarts) of green tea a day reduced total cholesterol levels and increased the “good” HDL cholesterol, both benefits when it comes to preventing heart disease. Consuming green tea also reduced the risk of clogged arteries. Another study of elderly Dutch men provide additional support for tea’s good effect on the heart. That study found regularly consuming tea reduced the risk of coronary heart disease.
Staves off strokes. Tea may also protect against strokes. A study of 552 men ages 50 to 69 revealed that those who drank more than 4.7 cups of black tea a day had a 69 percent reduced risk of stroke compared with the men who drank less than 2.6 cups of tea a day. Researchers suspect tea protects against stroke by preventing blood clots and by hindering LDL “bad” cholesterol from clogging arteries.
Inhibits infections. Several studies have found green tea to be useful in preventing infections, especially diseases that cause diarrhea like cholera and typhus. Other studies have indicated that green tea may be useful in preventing the flu and may even protect against the AIDS virus. One animal study has also found that green tea appears to boost the immune system, which would further boost your body’s ability to fight infections.
Crushes cavities. Green tea also appears to offer powerful protection against cavities by killing the bacteria that commonly lead to tooth decay. It may also increase the resistance of your tooth enamel to decay.
Loves your liver. The Japanese study that revealed 10 or more cups of green tea a day offered heart protection also revealed that green tea protected against liver cell damage.
“If you are cold, tea will warm you;
If you are too heated, it will cool you;
If you are depressed, it will cheer you;
If you are excited, it will calm you.”
- William Gladstone, former British Prime Minister
YOUR ACTION PLAN HOW MUCH IS ENOUGH?
No one really knows for certain, according to Joe Vinson, Ph.D., professor of chemistry at the University of Scranton in Scranton, Pa. Studies surveying populations that drink green tea have found four cups to be better than two. Those studies also show that spreading your tea drinking throughout the day is better than drinking it all at once.
The only specifics researchers have to rely on for making tea drinking recommendations come from the studies themselves. For example, a recent Japanese study found that 10 cups or more of green tea a day lowers cholesterol. Dutch research revealed it takes a little over four and a half cups of black tea a day to reduce the risk of stroke. To protect yourself from esophageal cancer, researchers think as little as one cup of green tea a day may do the trick.
If you’re primarily a black tea drinker, Dr. Vinson sees no reason for you to switch to green. According to him, black tea also contains good antioxidants, and population studies have shown a positive link between black tea and good health.
Instant tea and iced tea also contain the health-promoting antioxidants. Just don’t leave iced tea uncovered or sitting out of the refrigerator too long, or its antioxidant levels will drop.
DO YOU NEED SUPPLEMENTS?
No one really needs tea supplements of any sort since you can get all the benefits by just drinking a cup of tea.
However, if you can’t stand the taste of green tea, you may find supplements a satisfactory substitute. Most health food stores carry green tea capsules containing standardized extracts of polyphenols, the antioxidants that give tea its healing powers. Polyphenol concentrations may range from 15 to 50 percent.
HOW TO BREW AN EXCELLENT CUP OF TEA
You don’t have to cook up a tempest in a teapot to brew an excellent cup of tea. Follow these four golden rules and you’ll always find yourself sipping an exquisite blend.
- Prerinse the teapot or teacup you’ll be using for your tea with hot water. This will ensure that your tea stays warm while brewing.
- Fill your tea kettle with fresh, cold water. Reheated water gives tea a flat taste. Bring water to a rolling boil. If you’re brewing green tea, remove the kettle from the heat and let it sit with the lid open for a few minutes. Green tea needs to be steeped at cooler temperatures than black or oolong teas. For black tea, use water immediately.
- Use one tea bag or 1 teaspoonful of tea for every cup of water. Pour water over the tea. Although with loose tea you normally start with 1 teaspoonful of tea, you may want to experiment with different amounts, more or less, to see what taste suits you best.
- Watch the clock. Tea should be brewed for three to five minutes. The color of tea is not a good indicator of its strength. If you find that the tea is too strong for you after it’s finished brewing, add a little warm water.
THE WISE TEA CONSUMER
You can find tea in a variety of places, from specialty shops to the local supermarket. Black tea may be the easiest to locate, but you can find green tea in natural health food stores or Asian food markets. Green tea in tea bags is now widely available in grocery stores.
If you’re buying your tea fresh, look for leaves that have an even color and a delicate, not strong, aroma. Since to grades of tea are handpicked, you should see fewer stems in more expensive varieties. Tea leaves of top grade teas are also more tightly rolled than lower grade teas. This gives tea a more consistent flavor. It also means that a pound of high-quality tea will look smaller than a pound of lower quality tea.
As more studies show a link between green tea and good health, the popularity of green tea grows. Due to the studies showing that green tea may protect against skin cancer, you can now purchase a variety of personal care products that contain green tea, from moisturizers and sunblocks to shampoos and deodorants.
Do you take milk with your tea? Many people do. However, if you’re drinking tea for your health, adding milk may do more harm than good.
A recent Italian study showed that people who added milk to their tea in about a four to one ratio - 80 percent tea, 20 percent milk - found that milk inhibited the antioxidant potential of tea.
Researchers suggest milk proteins may attach themselves to the antioxidants in tea, making them ineffective. This means the normally protective antioxidants in tea won’t be able to protect your body from the health risks free radicals can cause, such as cancer and heart disease.
Green tea is even turning up in toothpaste. Once manufacturers learned of green tea’s ability to reduce plaque formation and strengthen tooth enamel, they didn’t let any grass grow under their feet getting their new green tea toothpaste on store shelves.
If you’re considering purchasing any of these products, just keep in mind that most studies were done using green tea, not a green tea extract.
TEA CAUTIONS
Don’t take your tea too hot. Studies show that extremely hot tea can actually increase your risks of oesophageal and stomach cancers.
Better to be deprived of food for three days than of tea for one.
- Ancient Chinese saying
GREEN TEA FOR ALLERGIES
PUT THE BRAKES ON HISTAMINE
A tickle, cough, or sneeze could be a reminder you need to brew some tea - green tea. Already famous for being a heart disease and cancer fighter, this popular beverage may be able to claim one more health benefit - taming allergies.
HOW IT WORKS
Scientists think a powerful antioxidant in green tea called methylated epigallocatechin gallate (EGCG) is responsible for its allergy-fighting properties. EGCG interrupts the allergy process by blocking the IgE receptor, which stops your allergic response to outside stimuli, such as dust or pollen. It also prevents the release of histamine, which causes the inflammation associate with allergies.
Earlier studies have shown that similar compounds in green tea may help relieve allergy symptoms, but EGCG appears to be the most potent.
THE SEARCH FOR ANTI-ALLERGENS
Unfortunately, no studies on green tea EGCG have yet been done on humans. So far, the research has focused on cells and mice.
If further studies show it works on people, green tea could combat allergens, like dust, pet dander, pollen, and some chemicals. Researchers are also trying to determine how much of it you would have to drink, or if one variety of green tea works better than others.
You’ll be the winner if future research supports the green-tea-for-allergies theory. You’ll be gaining a simple, inexpensive way to fight annoying allergies. Stay tuned for the latest findings.
BECOME A GREEN TEA EXPERT
You can buy green tea in most grocery and health food stores, either loose or in tea bags. Store it in a dark, airtight container, and keep the container in a cool, dry place. It’s best to use green tea within a month or two to reap the most rewards.
Because boiling water destroys some of the antioxidants in green tea, steep it in water that is hot, not boiling, for about three minutes. Drink it before it gets too cool and the tea turns dark brown - a sign the antioxidants are no longer active.
CONTROL ALLERGY TRIGGERS
- To kill dust mites and their eggs, wash rugs, bedding, and curtains frequently in hot water, place them outside in the sun for about four hours, or get them dry-cleaned.
- Keep your house as dry as possible to limit the growth of mold.
- During pollen season, keep your windows closed and stay inside.
- Wear a mask to cover your mouth and nose when you garden or clean.
- Shower after being outdoors to remove any pollen clinging to your skin and hair.
- Bathe pets often, treat them with flea repellent, or keep them outside.
- Eliminate soft surfaces in your home - carpets, extra pillows, tablecloths, etc. - and dust often with a wet cloth to trap allergens.
- Drink extra water to control your body’s production of histamine, a substance that causes watery eyes and a runny nose.
GREEN TEA FOR HEART DISEASE
STAY HEALTHY WITH FLAVONOIDS
Tea is second only to water as the most popular beverage in the world. Many people take a few minutes each day to relax and enjoy a cup of tea. The numbers would be even higher if more folks knew about the extraordinary heart benefits of green tea.
HOW IT WORKS
A number of studies have examined the health benefits of different kinds of tea. Green tea has been found to contain high levels of flavorous, which are powerful antioxidants. Antioxidants fight harmful molecules called free radicals that scientists think may contribute to heart disease.
Some researchers believe green tea’s protective effect may come from its ability to lower blood pressure or LDL cholesterol. Having high blood pressure or high levels of unhealthy cholesterol can increase your risk for heart disease.
RESEARCH TELLS THE STORY
About a decade ago, a study on green tea involving 12,763 men from seven countries looked into how flavorous in their diet, mainly from green tea, affected their risk of heart disease.
This study found a strong connection between the high flavonoid content of green tea and a lower risk of heart disease. According to the researchers, the more flavonoids you consume, the less likely you are of dying from heart disease.
In its wake came additional studies. Three of them, in particular, highlight green tea’s beneficial influence on the heart.
- A two-year study with 393 participants, conducted in Japan, looked into its protective role against heart attacks.
- Another Japanese study, whose main focus was green tea’s role in cancer prevention, involved an important sub-study on cardiovascular, or heart and blood vessel, disease.
- The third study, conducted recently in Taiwan, involved 1,507 participants and looked into the relationship between green tea and high blood pressure.
The study on green tea and heart attacks found that those who drank at least one cup of green tea a day were 42 percent less likely to have a heart attack than the people who didn’t drink green tea.
The sub-study that focused on green tea’s role in preventing cardiovascular disease found that green tea, in terms of heart health, might extend your life. Those who consumed the most green tea lived longer without cardiovascular disease than those who didn’t drink green tea.
EAT ‘FUNCTIONAL FOODS’ EVERY DAY
Functional foods are foods that provide health benefits beyond basic nutrition. They are important because they contain nutrients that could help reduce the risk of many chronic diseases, like heart disease and cancer.
The FDA divides functional foods into groups. They range from foods whose claims for reducing risk for disease are fully supported by scientific evidence, to foods that have a healthy reputation but lack scientific support for their claims.
Examples of proven functional foods are fruits and vegetables, oat bran, and psyllium. Functional foods needn’t be dietary add-ons. Make them part of your normal diet.
In the study of green tea’s influence on blood pressure, researchers focused on how long the subjects had been drinking green tea. They concluded that drinking a half-cup (4 ounces) to two-and-a-half-cups (20 ounces) of moderate-strength green tea every day for a year reduced the participants’ risk of developing high blood pressure by 46 percent.
MAKE DRINKING GREEN TEA A HABIT
You can find green tea in a variety of places, from specialty shops to your local supermarket. Although green tea bags are widely available, you might want to buy your tea fresh.
Look for leaves that have an even color and a delicate, not strong aroma. Since top grades of tea are handpicked, you should see fewer stems in more expensive varieties.
Tea leaves of top grade teas are also more tightly rolled than lower grade teas. This gives the tea a more consistent flavor. It also means a pound of high-quality tea will look smaller than a pound of lower-quality tea.
GREEN TEA FOR WEIGHT LOSS
WEIGHING THE BENEFITS
Green tea has been used for thousand of years to treat a variety of ailments. Today, this popular beverage is known for fighting cancer and heart and respiratory disease, and many people claim its fat-fighting properties make it a natural complement to any healthy weight-loss program.
HOW IT WORKS
Green tea comes from the same plant that black and oolong teas do. They’re just processed differently. Those who love the full-bodied taste of black and oolong teas may be tempted to think the green is too weak. But “weak” probably isn’t the right word. Green tea is loaded with potent phytochemicals and antioxidants.
Some studied suggest the antioxidants in green tea, called catechin polyphenols, might help with weight loss by restricting the activity of amylase, a carbohydrate-digesting enzyme in saliva. Researchers think this action may slow the digestion of carbohydrates, which prevents the sudden rise of insulin in the blood and makes you burn fat instead of storing it. Others suggest the polyphenols in green tea increase your metabolism, helping you burn extra calories.
BURN EXTRA CALORIES WHILE YOU PLAY
Fitness activity - Calories burned *
Tennis (singles) - 275
Bicycling (no hills) - 221
Racquetball - 221
Aerobics - 203
Badminton (singles) - 198
Yoga - 180
Tennis (doubles) - 171
Ballroom dancing - 153
Water aerobics - 144
Swing dancing - 135
Table tennis - 135
Tai chi - 135
Golfing (no cart) - 131
strolling - 104
*The number of calories a 150-pound person would burn for 30 minutes of activity.
EXTRACT MORE EFFECTIVE THAN BREW
In 1985, French researchers conducted one of the first trials on green tea’s effect on fat. The study involved 60 middle-age obese women who were put on a diet of 1,800 calories a day and took green tea extract at each meal for 30 days.
After two weeks, the green tea group lost twice as much weight as those on the same diet who took a placebo instead. After four weeks, the green tea group had lost three times as much weight as the placebo group - not to mention significantly greater losses in waist size.
More studies have been done since 1985, but most have focused on how many calories green tea extract burns, which doesn’t always mean the same thing as losing weight.
The National Institutes of Health sponsored one of the most recent studies. In this study, 70 moderately obese adults were given two capsules of green tea extract twice a day, containing a daily total of 375 milligrams of catechin.
After three months, their body weight dropped 4.6 percent (that’s almost 10 pounds if you began at 200) and 4.48 percent off their waist (2.25 inches if you began at 50 inches).
But here’s the catch. You can melt pounds away with green tea, but not by drinking it. You would have to drink an awful lot of green tea to get the dose of fat-burning ingredients the participants in these trials received. They weren’t drinking green tea. They were getting large doses of its active ingredients in green tea extract capsules.
DRINK TO GOOD HEALTH
There’s no question about it. Green tea’s health benefits are amazing. But its usefulness as an aid to weight loss is clearly complementary - it helps. It complements a nutritious diet with limited portions and a daily exercise plan. So don’t put your hopes for a dramatic drop in weight in green tea alone.
One more caution - unless the green tea you use is clearly marked “decaffeinated,” it will contain caffeine. Although green tea has less caffeine than black tea and about one-third as much as coffee, too much might keep you awake at night or make you feel nervous. If this is true for you, switch to decaffeinated green tea. You can also buy decaffeinated green tea extract.
