Made from the Camellia sinensis plant, green tea is a wonderful source of anti-oxidants that fight free radicals, the damaging compounds in the body that change cells, damage DNA, and even cause cell death. For this reason, people are advised to drink several cups of green tea per day. It’s especially helpful in preventing conditions such as Atherosclerosis, High cholesterol, Cancer (Bladder, Breast, Ovarian, Colorectal, Esophageal, Lung, Pancreatic, Prostate, Skin and Stomach), Inflammatory Bowel Disease (IBD), Diabetes, Liver Disease, Weight Loss and more.
Polyphenols, a certain class of antioxidants found in green tea, neutralize the free radicals and reduce the damage they caused by them. Another class of antioxidants called flavonoids have many health benefits, including a reduced risk of some cancers and heart disease.
But green tea also contains some amount of caffeine, which can have negative effects if consumed in excess. How much green tea one should drink each day depends on the health status of the person. Ideally, green tea consumption should be discussed with the doctor ensure that it’s healthy for you.
There are various research and studies that have been undertaken to understand the optimum number of cups of green tea to be consumed to maintain good health.
Drinking three cups of green tea per day
Harvard Health Publications have recommended drinking a few cups of green tea each day to reap the maximum of its benefits. In most tea-drinking cultures, three cups per day is a good and normal amount. An analysis of nine studies has found that people who consumed one to three cups of green tea daily had a lower risk of a heart attack or stroke as compared to those who drank less than one cup.
Even considering the overall nutrient composition of green tea and its requirement for the body, three cups of green tea per day is an optimal amount. The University of Maryland Medical Center bases its daily dosage recommendation on the amount of polyphenols, or other active antioxidant compounds present in green tea. Based on that, it has suggested getting 240 to 320 milligrams of polyphenols each day. This amount is found in roughly two to three cups of green tea, depending on the brand.
The amount of tea required for health benefits varies greatly among studies. Drinking a minimum of three to five cups of green tea per day seems to work well, but the optimal amount may vary from one person to the next.
How to brew that perfect cup of green tea?
Producing that perfect cup of green tea is quite a tricky process. If not prepared properly, those same polyphenols that provide the health benefits can also ruin the flavor, making the tea taste taste “grassy.”
When making green tea, it’s particularly important not to over-brew it as it alters the taste. In general, it is a good practice to follow the instructions specific to that brand. But here are some general instructions that you can follow while making green tea.
- 2–4 grams of loose leaf tea (or one or two teaspoons), per cup.
- Fill a kettle with cold water and bring it to a boil.
- After unplugging the kettle, allow it to stand for up to 3 minutes.
- Pour the heated water over the tea bag or tea, and allow it to steep for up to 3 minutes. If using a tea bag, remove the bag.
- Allow the tea to cool for around three more minutes.
Effects of overconsumption of green tea
Small amounts of caffeine are good for the body. It reduces the risk of Alzheimer’s disease and is good for promoting brain’s health. But in excessive amounts, caffeine may cause side effects like a headache, nervousness, sleeplessness, irritability, heartburn, dizziness, irregular heartbeat, dizziness, and confusion.
The amount of caffeine varies from brand to brand. According to MedlinePlus, 1 cup provides about 100 milligrams of caffeine. It is therefore not recommended to drink any more than 5 cups of green day to avoid the side effects arising from over-consumption. Even more than 300 milligrams of caffeine can cause problems in some people.
Those who are extra sensitive to caffeine should reduce the number of green teacups they have per day. They can also consider switching to the decaf varieties of green tea. The research published in Harvard Health Publications suggests that decaf varieties contain less of the health-promoting polyphenols. This might mean lesser overall benefits for your body.
Drinking caffeinated green tea might also affect sleep. In that case, it is suggested to have your last cup of green tea about eight hours prior to your sleeping time. You should also add some amount of lemon to your green tea to ensure that it doesn’t affect absorption of iron into the body.
Pregnant and breastfeeding women are often advised to limit their overall caffeine intake from all sources to about 200 milligrams per day. Hence, they must avoid taking too much green tea.
People with anemia, anxiety disorders, heart conditions, bleeding disorders, irritable bowel syndrome, diabetes, high blood pressure, glaucoma, and osteoporosis should also watch their green tea consumption.
Where can I get green tea?
Pure Ceylon Green Tea is available at teakruthi.
Mythical green tea comes from Sri Lanka’s famous Nanu Oya region. History of the region dates back to the time of the popular Indian epic Ramayana. As the legend goes the Sri Lankan king, Ravana, kidnapped the princess, Sita, and hid her in caves in the surrounding area. Later, in 1896, the first tea seeds were planted in the Nanu Oya District. Since then, the superiority of teas grown on this single estate has set them far above the rest.
Green Valley blend is handpicked with care from the Nuwara Eliya Belt in the Pundalu Oya Valley, where high mountain winds produce high-quality Dimbulla Tea. Dimbulla Tea is famous for its superior quality and is frequently sought after by tea enthusiasts from around the world.