How Much Green Tea Should You Drink Per Day?
Green tea is a popular drink that is consumed all over the world.
In recent years, it has also gained popularity as a health drink.
Green tea is derived from the leaves of the Camellia sinensis tree and is of different varieties.
It can be enjoyed hot, cold, even in powder form and it is renowned for its high antioxidant content and health benefits.
But how much green tea should you drink to get these benefits? And can drinking too much be dangerous?
This article dives into research to find out how much green tea you should drink.
Green tea is associated with many Health Benefits
Green tea is loaded with nutrients and plant compounds that can have a positive health effect.
It contains powerful antioxidants called catechins which can protect against cancer.
In fact, several studies have shown that those who drink green tea are significantly less likely to develop many types of cancer than those who do not.
Cancers that Green Tea helps protect against include prostate cancer and breast cancer, two common cancers in men and women, respectively.
Furthermore, several studies indicate that green tea can reduce the risk of type 2 diabetes and heart disease.
And drinking green tea can even help you lose weight.
Caffeine and the catechins in it have been shown to boost your metabolism and burn fat.
In general, studies indicate that consuming green tea can help you burn an additional 75-100 calories per day.
Although it may seem like a small amount, it can contribute to long-term weight loss.
Other potential benefits of drinking green tea include support for the immune system, better brain function, improved dental health and a lower risk of arthritis, Alzheimer's and Parkinson's.
SUMMARY:
Compounds in green tea can have less potent health effects, including the risk of cancer, diabetes and heart disease.
How much Green Tea is Optimal?
Studies exploring the benefits of green tea show the opposite evidence that you should drink the right amount every day.
While some studies show the health benefits of people who drink less than one cup a day, other studies show that five or more cups a day is optimal.
Green tea can help reduce the risk of several diseases. However, the optimal amount of drinking depends on the disease.
Oral cancer: A large observational study found that women who drank three to four cups of green tea a day were less likely to get oral cancer.
Prostate Cancer: A large observational study found that men who drank five or more cups of green tea a day had a lower risk of prostate cancer than those who drank less than one cup a day.
Stomach cancer: Another large observational study found that women who drank five or more green teas a day had a reduced risk of stomach cancer.
Breast Cancer: Two observational studies have shown that women who drink more than three cups of green tea a day have a reduced risk of recurrence of breast cancer.
Pancreatic Cancer: An observational study found that drinking five or more cups of green tea a day was associated with an increased risk of pancreatic cancer.
Diabetes: A previous observational study found that people who drank six or more cups of green tea a day had a 33% risk of developing type 2 diabetes, compared to those who drank less than one cup per week.
Heart Disease: An analysis of nine studies found that people who drank one to three cups of green tea a day had a lower risk of heart attack and stroke than those who drank less than a cup.
Based on previous research, drinking three to five cups of green tea per day is optimal op
However, it is important to note that in some studies there is no similarity between drinking green tea and the risk of disease, so these effects may vary from person to person.
One thing that most studies have found is that green tea drinkers are in better health than those who do not drink tea.
SUMMARY:
The amount of tea needed for health benefits varied widely in the study. Drinking a minimum of three to five cups of green tea a day seems to work well, but the optimal amount may vary from person to person.
Possible side effects of drinking green tea
The caffeine and catechins in green tea are well known for their health benefits, but they can also cause side effects in some people, especially in large doses.
The effects of caffeine
Excess caffeine intake can increase feelings of anxiety, interfere with sleep, and can cause an upset stomach and headaches in some people.
Drinking large amounts of caffeine during pregnancy even increases the risk of birth defects and miscarriage.
Based on current research, everyone, including pregnant women, should consume no more than 300 mg of caffeine per day.
However, a review looked at more than 400 studies and found that healthy adults who drank up to 400 milligrams of caffeine per day did not experience side effects.
The amount of caffeine in a cup of green tea depends on the amount of tea used and the duration of the erection of the leaves.
One study found that the amount of caffeine in 1 gram of green tea started at between 11 and 25 mg.
Typically, a single serving is measured in 1 tablespoon (2 g) of tea leaves in 1 cup of water. Assuming each cup of tea is approximately 1 cup (240 ml), this means that the average cup of green tea contains approximately 22 to 40 mg of caffeine.
Catechins can reduce iron absorption
The catechins in green tea can reduce the absorption of iron from your diet.
In fact, consuming large amounts of catechins can lead to iron deficiency anemia.
Drinking green tea regularly is not a concern for most healthy people, who are at risk for iron deficiency should drink tea between meals and wait at least an hour before taking it.
Babies, young children, women who are pregnant or in poor health, and people with internal bleeding or dialysis are at increased risk for iron deficiency.
The catechins in green tea can interfere with certain functions and reduce their effectiveness.
For example, studies indicate that green tea can interfere with the effectiveness of certain heart and blood pressure medications.
Drinking green tea can also reduce the effects of certain medications used for anxiety and depression.
The toxic effects are most noticeable when taking green tea supplements, which have a higher concentration of catechins than green tea.
SUMMARY:
Green tea is safe for most people when consumed in moderation. If you have an iron deficiency or are taking medication for pregnancy, lactation, or anxiety disorders or heart conditions, you may want to limit or avoid it.
BOTTOM LINE
Green tea is full of compounds that promote health.
Drinking green tea regularly can help you lose weight and reduce your risk for various diseases, such as diabetes, heart disease, and cancer.
Drinking three to five cups of green tea a day appears to be optimal for reaping most of the health benefits.
Too high a dose can be a problem for some people, but the benefits of green tea generally outweigh the risks.
In fact, drinking more green tea can greatly improve your health.
Article source healthline.com
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