The anti- angiogenesis effect that helps prevent fat gain also works to block cancer from spreading. Green tea antioxidants offer antibacterial, antifungal, and antiviral effects that support immunity. Bonus: Its antibacterial properties also fight bad breath.
In addition, green tea acts as a prebiotic, food for the beneficial gut bacteria tied to healthy immunity. The antioxidants in green tea have been shown to protect against bone loss and reduce the risk of fracture. Animal studies have found that a moderate intake of green tea benefits bone health by improving bone strength and quality. One recent study looked at the connection between polyphenol-rich foods, including green tea, and osteoporosis.
Researchers concluded that phenols influence bone mineral density by preventing oxidation-induced damage to bone cells as well as by reducing inflammation, which helps support bone building. A meta-analysis of 17 previously published studies looked at the relationship between green tea, blood sugar control, and insulin sensitivity in humans. Researchers found favorable effects.
Green tea helps reduce fasting blood sugar levels, as well as values for Hb A1C, a measure of average blood sugar over the previous three months. Another study in Japanese adults from 23 communities followed over 14, healthy people for five years.
Scientists found that the consumption of green tea was inversely associated with the risk of developing diabetes, even after adjusting the data for age, sex, body mass index, and other risk factors. In other words, there is something about green tea that is itself protective. Once again, green tea multitasks. They had significant decreases in liver fat content, inflammation, and oxidative stress Talk with a healthcare professional to determine the right dosage for you.
Green tea extract seems to help improve liver function by decreasing inflammation and oxidative stress. Specialized cells known as stem cells produce new cells to replace those that die. This process keeps cells active and healthy. When this balance is disrupted, cancer can occur. The antioxidants in green tea extract, especially EGCG, seem to have favorable effects on the balance of cell production and death 34 , 35 , 36 , One small older study explored the effects of taking mg of green tea catechins per day for a year on men at risk of developing prostate cancer.
Green tea extract has been shown to help maintain cell health. It may even help prevent some types of cancer, though more research is needed. Whether taken as a supplement or applied to the skin, green tea extract has been shown to improve skin health A large review demonstrated that when applied to the skin, green tea extract can help treat a variety of skin concerns, such as dermatitis, rosacea, and warts.
As a supplement, it has been shown to help with skin aging and acne 39 , 40 , For example, a study showed that consuming 1, mg of green tea extract daily for 4 weeks resulted in significant reductions in red skin bumps caused by acne Moreover, both supplements and the topical application of green tea extract seem to help prevent skin conditions like loss of skin elasticity, inflammation, premature aging, and cancer caused by exposure to UV rays 40 , A study in 10 people revealed that applying a cream containing green tea extract to the skin for 60 days resulted in improved skin elasticity Additionally, a study showed that applying green tea extract to the skin reduced skin damage caused by sun exposure Interestingly enough, adding green tea extract to cosmetic products has been shown to benefit the skin by providing a moisturizing effect Antioxidants, like green tea catechins, can reduce cellular damage and delay muscle fatigue 45 , Additionally, 16 sprinters who took green tea extract for 4 weeks demonstrated increased protection against oxidative stress produced by repeated sprint bouts One study found that 14 men who consumed green tea extract for 4 weeks increased their running distance by Green tea extract increases antioxidant protection against oxidative damage caused by exercise.
This translates to better exercise performance and recovery. The catechins in green tea, especially EGCG, have been shown to enhance insulin sensitivity and regulate the production of blood sugar, both of which can lower blood sugar levels 50 , A study gave 14 people with no underlying health conditions a sugary substance and either 1.
The green tea group experienced better blood sugar tolerance after 30 minutes and continued to show better results, compared with the placebo group Keep in mind that these studies 52 , 53 were very small and that the participants had no underlying health conditions. Many people with diabetes, on the other hand, take medications that affect their liver and many have NAFLD, so they would need to monitor their liver enzymes.
An analysis of 17 studies concluded that green tea extract is useful in decreasing fasting blood sugar levels. It can also help lower levels of hemoglobin A1C, which is an indicator of blood sugar levels over the past 2—3 months Green tea extract has been shown to increase insulin sensitivity and blood sugar tolerance, all while decreasing hemoglobin A1C and blood sugar levels.
Green tea extract is available in liquid, powder, and capsule forms. A wide selection can be found on Amazon. The liquid extract can be diluted in water, while the powder can be mixed into smoothies. However, it has a strong taste.
The recommended dosage of green tea extract is between — mg per day. This amount can be obtained from 3—5 cups of green tea, or about 1. Some supplements contain only dry green tea leaves, while others contain isolated forms of one or more catechins. Because supplements are not regulated by the FDA to ensure safety, purity, or verification of contents, you should only purchase supplements that have been analyzed by an independent lab to verify purity and content.
Both exceeding the recommended dose and taking it on an empty stomach may cause serious liver damage 31 , Green tea extract can be consumed in capsule, liquid, or powder form.
The recommended dose is — mg, taken with food. Thanks to its high antioxidant content, green tea extract has been shown to help improve health and body composition. Many studies have shown that green tea extract can promote weight loss, blood sugar regulation, disease prevention, and exercise recovery.
It can also help keep your skin and liver healthy, reduce blood fat levels, regulate blood pressure, and improve brain health. In countries where green tea consumption is high, some cancer rates tend to be lower.
However, human studies have not shown consistent evidence to prove that drinking green tea reduces the overall risk of cancer. A database review of epidemiological and experimental studies in humans produced inconsistent results as well as limited evidence of the benefit of green tea consumption for lowering the risk of cancer. The researchers assessed completed studies, including 1. However, the topical application of green tea polyphenol extracts may have a role in protecting the skin from UVB radiation.
A review of in vitro, in vivo, and human studies demonstrated the potential benefits of tea polyphenols in the chemoprevention of UVB-induced skin cancer. Animal and test tube cell studies have suggested some positive impacts on the following types of cancer:.
Overall findings from numerous human studies have yielded inconsistent results and limited evidence of the benefit of drinking green tea on the overall risk of cancer. A review of several studies found that the catechins in green tea and caffeine may have a role in increasing energy metabolism, which may lead to weight loss.
A further meta-analysis of several different tea polyphenols-induced weight loss mechanisms suggested that catechins and caffeine synergistically produced weight loss effects, as opposed to them being the result of caffeine alone. However, the impact of drinking green tea on weight loss is unlikely to be of clinical importance. Most studies that have shown small changes in metabolism used green tea extracts with extremely high concentrations of catechins.
Learn more about how green tea can help with weight loss here. Green tea has anti-inflammatory properties. A review of human clinical studies and both cellular and animal experiments found that green tea and its major component, epigallocatechingallate EGCG , have demonstrable anti-inflammatory effects. A analysis of tea extract use in cosmetics supported this. The researchers determined that solutions including tea extracts promoted anti-inflammatory responses when applied topically.
They also found that skin microcirculation improved in the affected areas. A study suggested that green tea consumption is associated with reduced mortality due to cardiovascular disease.
The study followed over 40, Japanese participants aged 40—79 for 11 years, starting in It found that the participants who drank at least five cups of green tea per day had a reduced risk of mortality due to cardiovascular disease. A meta-analysis of research into green tea and cardiovascular disease supported these findings. A total of nine studies involving , individuals were included in the analysis. The researchers concluded that the consumption of green tea was associated with favorable outcomes regarding the risk of cardiovascular and ischemic related diseases.
Separate reviews from and also found that the polyphenols in green tea may lower blood pressure, decrease inflammation, and improve epithelial function, which can help reduce heart disease risk in people with excess weight or obesity. A review found that consuming green tea, either as a beverage or in capsule form, was linked to significant but modest reductions in total low-density lipoprotein cholesterol. Drinking green tea or coffee regularly seems to be associated with a reduced risk of stroke.
Studies concerning the relationship between green tea and diabetes have been inconsistent. Some have suggested a lower risk of type 2 diabetes in people who drink green tea than in those who consume no tea. One review of 17 randomized control trials found a correlation between green tea consumption and decreased fasting glucose and fasting insulin levels.
A further review of dietary polyphenol studies also associated green tea, as part of the Mediterranean-type eating pattern, with a reduced risk of type 2 diabetes. The double-blind volunteer study found that green tea could be promising in treating cognitive impairments associated with neuropsychiatric conditions such as dementia.
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