I have been drinking green tea every single day for about 10 years.
When I learned I had breast cancer, I knew it was time to make the switch from coffee to something I felt would benefit my body on the daily.
Like most of us, I had heard rumors about the health benefits of green tea but didn’t take time to delve into it until the shit hit the fan.
That being said, this is NOT an article about how green tea will cure cancer, because it won’t.
However, green tea is certainly a super food with some amazing benefits for your body that you need to know about.
As nurses, we are busy at home, busy working night shift, busy with our families and we need all the help we can get to stay healthy.
Here, I’m going to give you 5 amazing health benefits of green tea and then share with you the top 5 brands you should try today!
Quick History of Green Tea
The Chinese and Japanese have considered green tea (Camellia sinensis) a potent medicine for maintaining health and prolonging life for centuries.
Traditional Japanese tea ceremonies (Sadō) focus on matcha tea, powdered green tea powder. In fact, in the high mountains of China and the southern portion of Japan are where the best matcha originates.
Matcha comes from the same Camellia sinensis tea bush—where all green tea leaves come from. The difference is how it is grown, harvested, and milled.
Days prior to harvest, matcha tea bushes are shielded from the sunlight in order to boost the plants’ chlorophyll levels. This turns the leaves a brilliant shade of green. After being harvested, the vibrant green leaves are allowed to air dry before being milled into a fine and delicate powder.
This process is laborious and is why matcha is the pricier version of green tea. However, the process also turns the regular green tea leaf into an antioxidant powerhouse with over-the-top health benefits.
The active ingredients inside the green leaves—polyphenols—are attributed with the health-promoting properties of the tea.
When green tea is ingested, the various polyphenols are absorbed, distributed, metabolized, and excreted in a such a way that they exhibit antibacterial, anti-fungal, anti-cancerous, anti-caries, and anti-periodontitis properties. 1
But that’s not all!
Green tea extracts, L-theanine and epigallocatechin gallate (EGCG), are known to reduce anxiety, improve focus and attention, and activate memory. 2
The Asian cultures have known this for thousands of years. Matcha was reserved for royalty, because they could afford it. But it was also used by Japanese warriors to help increase focus and maintain attention during battle.
Studies show that matcha has at least three times the amount of EGCG than in regular green tea. 3
That’s because when steeping regular whole or crushed green leaves in hot water, there’s only so much antioxidants and beneficial compounds that can be extracted.
Since matcha is the entire green leaf ground into a fine powder, it dissolves in hot water, making it more potent than regular green tea leaves.
5 Amazing—And Scientifically Based—Health Benefits of Green Tea
1. Decreases Cancer Risk
Did you know… “Green tea enhances humoral and cell-mediated immunities, decreasing the risk of certain cancers and cardiovascular disease.” 1
Because you’re a nurse, you know things.
When you read “humoral and cell-mediated immunities” you know that means green tea provides the ultimate anti-oxidative support for your immune system.
Working long hours, missing out on sleep, training hard at the gym can all leave your immune system suppressed.
Green tea, especially matcha, can safeguard you against colds and flu as well as provide a stronger immune system to fight against free radicals that cause damage to healthy cells. The damage that free radicals do to DNA especially, may play a role in cancer development and other health conditions.
Please know that matcha and green tea are not cures for cancer. Large-scale human studies are needed to understand the full extent to which green tea can impact rouge cancer cells inside humans.
But what we do know is that green tea boosts the immune system’s ability to fight off bacteria, viruses, fungus, and cancer cells.
2. Enhances Weight Loss
A daily green tea habit may help you burn more calories both during your workouts and at rest. According to studies, it is the combination of catechin (one of the anti-oxidant compounds) and the caffeine that give green tea its ability to rev up the fat-burning process. 4
What happens is the compounds in green tea affect hormones in your body that cause fat cells to start breaking down fat. The fat is released into your bloodstream where your muscles use it for energy.
Green tea has also been shown to decrease the secretion of ghrelin, a hormone produced by the stomach to stimulate appetite. 5
Although green tea has weight loss benefits, it is believed that matcha—because it is consumed in its entirety—has the ability to burn at least 4 times as many calories as regular green tea which can help significantly with weight loss.
You may want to jump on the matcha band wagon and tout the powder as a weight loss miracle cure, but beware . . . there is more research required to understand the full benefits on weight loss, especially for women.
For now we have seen that green tea, including matcha, can increase metabolism and assist with weight loss especially when combined with a reasonable exercise program and a nutritious diet. 6
3. Induces Mental Clarity and Mood
Green tea, including matcha, is rich in L-theanine which is an amino acid that helps increase feelings of calm. The compound is known to decrease anxiety and calm the nerves. 2
Green tea assists also include benefits in memory and attention and activation of working memory (as seen in functional MRI studies). Researchers believe that these positive affects on brain function are most likely due to the combined influence of L-theanine and caffeine, both of which are naturally occurring in green tea.
Its ability to induce mental mental clarity while providing simultaneous physical activation and relaxation is one of the reasons that matcha tea is rapidly growing in popularity. The green tea phytochemical compounds—caffeine, L-theanine, and EGCG—are more concentrated in matcha, making it the more attractive choice.
4. Provides a Gentle Buzz
Green tea has about half the amount of caffeine as a cup of coffee, but, when paired with L-theanine, it has a tendency to be both calming and stimulating at the same time, what many refer to as the “gentle buzz.”
Remember, caffeine is still caffeine, so if you’re prone to caffeine interfering with your sleep patterns, then be sure to avoid green tea and matcha too close to bedtime. You can thank me later.
5. Suppresses Aging
Because green tea is abundant in polyphenols, it also provides certain protective measures for the skin and body.
UV radiation accelerates skin aging through degradation of collagen and elastic fibers causing deep wrinkles and loss of tissue elasticity.
Polyphenols from green tea step in to slow the damage. Positive preventive benefits of green tea on the skin include anti-wrinkle, anti-oxidant, and anti-inflammatory effects. 7
Which Green Tea is Best?
Here’s a review of the top 5 green teas on Amazon.
Harney & Sons Japanese Sencha Green Tea Bags
Yay: Harney & Sons is ranked #1 on Amazon for most popular green tea bags. Consumers describe the taste as vibrant and fresh, yet mellow.
Nay: The same Harney & Sons tea costs more in the tin (sachet bags) than in the box (paper bags). Beware.
Nitty-gritty: The box of 50 paper tea bags comes to $0.18 per cup and makes these tea bags the best value.
The Republic of Tea Double Green Matcha, Gourmet Blend/Organic
Yay: This is certified organic from Japan. And although it comes in second place on the green tea bags list, it is actually a matcha powder, culinary grade, in 50 little round pillow bags. The Republic of Tea is a well-known and trusted brand on Amazon and beyond.
Nay: The reviewers were mixed about the flavor of this tea. Some felt it was too strong and others too weak. Good thing Amazon has a solid return policy.
Nitty-gritty: The double green means it is a mix of 100% organic China green tea and organic Japanese matcha. The Republic of Tea is a reputable company.
Vahdam Green Tea Leaves from Himalaya
Yay: This rated #3 on Amazon’s list of best green tea bags. The quality and overall taste of the produce received high ratings by consumers.
Nay: These are loose green leaves and you’ll need to use a mesh tea ball to steep it.
Nitty-gritty: Seems like a solid product that Amazon shoppers keep coming back for. It comes with a money-back guarantee.
Stash Tea, Organic Green Tea
Yay: This green tea ranks #4 on Amazon’s list of best green tea bags. It is organic and the tea bag is plastic-free and GMO-free. The cost ends up at about $0.18 per cup.
Nay: Some consumers felt this tea was too mild, a few reported it as weak.
Nitty-gritty: Mild and flavorful, this tea faired a bit disappointing for some consumers. However, Amazon tea drinkers keep returning to Stash Organic Green Tea because of the value.
Bigelow Classic Green Tea Bags
Yay: I have personally used this product and found it delicate and smooth. It’s pretty hard to make a bad cup of tea with this one.
Nay: Had difficulty finding a negative review of Bigelow Green Tea. There were a few complaints of faulty tea bags (not being able to open it without it ripping.)
Nitty-gritty: Bigelow has been around the tea industry for some time and is trusted by many. The cost is about $0.09 per cup, quite a value! There’s a reason it’s #5 on the list.
Peach Green Tea is all the rage!
Try it now on Amazon.
Ginger Peach Green Tea from The Republic of Tea
Yay: It’s peachy! Sip all the polyphenol benefits of green tea while enjoying the natural peach and ginger flavors of this easy to steep tea. Just add hot water and steep for 1-4 minutes, depending on how strong you’d like the flavor to be.
Nay: It may have peach tones but it still contains caffeine. Beware.
Nitty-gritty: Customers describe this as having a mild, consistent flavor that is not intense or gritty. If you like Ginger Peach Green Tea, you may have found your new fav!
BONUS LIST of Matcha Teas
MatchaDNA Certified Organic Matcha Green Tea Powder
Yay: Certified organic from the Hiroshi Family Farms who have making premium matcha tea in China since the 13th century.
Nay: The cost is a bit higher than some would reviewers care to pay.
Nitty-gritty: Praised for it high quality, this matcha tea wrecks quality. There’s a money back guarantee if you’re not convinced.
Kenko Organic Matcha Green Tea
Yay: Amazon tea drinkers describe this matcha tea as reasonably priced, good color and qualtiy, full flavor, bright neon green, and worth the extra money.
Nay: This tea is expensive, but it is ceremonial grade. A few drinkers did say it’s a good matcha just not the best they’ve ever had.
Nitty-gritty: It comes highly recommended by many consumers on Amazon and seems to be worth a try.
Organic Matcha Green Tea Bags by Buddha Teas
Yay: Imported from Japan! The taste is described as smooth and quite tasty. Overall, consumers stated it was mellow and delicate.
Nay: A few customers had trouble with the box being delivered smashed.
Nitty-gritty: Overall this tea is rather mild in flavor compared to other matcha teas. It is a very popular brand on Amazon.
Get Your Brew On
Here’s how to brew your own cup of matcha tea.
Press 1 teaspoon matcha powder through a stainless steel mesh tea strainer into a ceramic bowl or large ceramic cup.
Gently add 2-3 ounces filtered hot water (not boiling.)
Vigorously combine with a bamboo whisk (or use a spoon in a zig zag motion) until frothy. Or use an electric foam maker.
Add steamy water or milk to desired taste and consistency.
Enjoy the calming, focused energy!
Want to brew like a champ?
Get your own Authentic Matcha Tea Set from Amazon.
Get the most from your daily matcha habit.
- As you brew each cup individually, learn to enjoy the ceremonial nature of caring for your body and sustaining your health.
- Water should be brought to just under a boil because boiling water will make matcha bitter.
- Consume your matcha sans milk products if possible. Research indicates that the casein and fat in milk bind the antioxidants in the tea, making them less useful to the body.
- When buying matcha on the go, beware. Some coffee hipster houses will make their matcha with syrups or add flavored milk products to cover up the minuscule amount of actual matcha powder they use.
- Although there is ceremonial grade matcha available from Japan, don’t feel like you have to break the bank to reap the benefits of green tea. The most practical way to find matcha is on Amazon.
- Store your tea, especially matcha, in a tightly-sealed container in the refrigerator to keep it fresh and cold.
- Sip your green tea as hot- or cold-brewed. Also enjoy in smoothies or puddings.
- If need be, add a teaspoon of honey or a few drops of liquid Stevia to sweeten.
Here’s to your health and wellness!
Leave me a comment, I’d love to know your favorite green tea.
Cheers,
References
- Balsaraf S, Chole R. Green tea: Its potential health implications and other benefits. Int J Nutr Pharmacol Neurol Dis 2015;5:46-9
- Mancini E, Beglinger C, Drewe J, Zanchi D, Lang U, Borgwardt S. Green tea effects on cognition, mood and human brain function: A systematic review. Phymed 2017;34:26-37
- Weiss D, Anderson C. Determination of catachins in matcha green tea by micellar electrokinetic chromatography. J Chromatogr A 2003;1011:173-180
- Willems M, Sahin M, Cook D. Matcah green tea drinks enhance fat oxidation during brisk walking in females. Int J Sport Nutr Exerc Metab 2018;28:536-541
- Chen J, Liu C, Chiu J, Hsu, Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. C. Clin Nutr 2016;35:592-599
- Boschmann M, Thielecke F. The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot study. J Am Coll Nutr 2007;26:389S-395S
- Roh E, Kim J, Kwon J, Park J, Bode A, Dong Z. Molecular mechanisms of green tea polyphenols with protective effects against skin photo aging. Crit Rev Food Sci Nutr 2017;57:1631-1637
