The Many Benefits of a Cup of Tea

Camellia sinensis can become your best friend not only for autumn and winter season and yet right now is the time to examine the many benefits of a cup of tea for our organism

The benefits of a cup of tea of high quality to our body are various. Many of us may usually search for the fragrant drink to keep them warm in the winter cold days or to cool them off in the summer with its icy versions. But there is a growing number of people who are concerned about their health and carefully choose different teas, depending on the many benefits to the body that they can bring. And those benefits are amazing!

In 2018, the European Journal of Preventive Cardiology published the astonishing results of a massive research in which 100 000 Chinese participated. During 7 years, the effect of tea on their body was monitored. Those who drank tea more than three times a week were much less likely to develop atherosclerosis or die of premature death such a stroke, than those who did not drink tea at all.

The study states that from green tea the beneficial effects were greater. The authors of the study emphasize that the inclusion of tea in the daily diet contributes to a healthier lifestyle. A likely reason for reducing the risk of stroke is the ability of tea to lower blood pressure.

What tea do you like?

Can you tell one type of tea from another?

Are you sure what benefits could all of them bring to you?

Today we will talk about the tea that comes from Camellia sinensis shrub – the only one that has arguably the right to be called tea.

As we know, depending on the method of leaves‘ processing and the level of oxidation, tea can be black, green, oolong, yellow or white tea. All types of tea are rich in flavonoids or bioactive ingredients that reduce oxidative stress and relieve inflammation, among other benefits for the body.

Tea also contains different amounts of minerals such as potassium, phosphorus, magnesium, copper, zinc, sodium. Their amount depends on the age and condition of the bush. So far, probably the largest number of studies have been done on green tea and therefore much more is known about its benefits than those of other teas.

So now let us talk about the many benefits of a cup of tea.

Tea is rich in antioxidants

Antioxidants fight the free radicals in our body which are to blame for cell aging. White tea, for example, is the least processed compared to black and green tea and is therefore thought to contain the highest amount of antioxidants, or at least as much as there are in green tea.

The antioxidants in tea are called flavonoids. Green tea is richest in flavonoids called catechins – it contains 6 main types of them. However, catechins are also found in white tea. In black and oolong tea, catechins are transformed into theaflavins during fermentation. They are also antioxidants. There is evidence from green tea that it contains 30% polyphenols.

Tea contains less caffeine than coffee

If you are among those who cannot process quickly caffeine, then switch to tea. The explanation is simple: different types of tea contain up to 50% less caffeine than coffee. For each of our teas, you can see the caffeine content in it and thus estimate how many cups a day you can afford. Although everything is very individual, keep in mind that the WHO recommends a maximum daily dose of caffeine up to 400 mg. For pregnant women the dose is 200 mg. Higher doses poses serious health risks!

Tea contains antioxidants called polyphenols which slow down the absorption rate of caffeine by the body. Therefore, it is believed that the invigorating effect of caffeine after a cup of tea comes more slowly, but lasts longer.

These are the levels of caffeine in coffee and tea:

Coffee – in 1 cup (240 ml) there is from 95 to 140 mg of caffeine.
Black tea – in 1 cup (240 ml) there is from 40 to 60 mg of caffeine.
Green tea – in 1 cup (240 ml) there are about 20 to 40 mg of caffeine.
White tea – in 1 cup (240 ml) there is from 40 to 60 mg of caffeine.

However, remember that if you steep your tea longer, the caffeine content will be higher.

Tea reduces the risk of heart attack and stroke

The biggest number of studies on tea have concluded that regular consumption reduces the risk of heart attack and stroke. A large-scale study from 2016, which also used data from earlier studies, concluded that those who drank 1 to 3 cups of green tea a day had a 20% reduced risk of heart attack and 35% of stroke. By consuming 4 or more cups of green tea a day, the risk of heart attack decreased by 35%, and the level of bad cholesterol decreased. Experts claim that the effect of 10 cups of Chinese green tea can be derived from a single cup of Japanese matcha tea.

How about black tea?

A randomized controlled study found that drinking black tea for 12 weeks significantly reduced by 36% the triglycerides that are associated with being overweight, lowered blood sugar levels by 18%, and reduced the total LDL cholesterol to beneficial HDL cholesterol ratio with 17%.

And the results of another study show that those who drink three cups of black tea are with 11% lower risk of developing heart disease.

Tea helps you shed kilos

First of all, bear in mind that tea is calory-free. Unless you sweeten it or add milk to it. A number of studies have shattered the myth that it leads to dehydration, so you can drink tea to stay hydrated. Secondly, we should add that the results of some studies show that the caffeine and catechins in green tea can help with weight loss. Of course, if this is combined with the appropriate diet and sports activities.

Tea can make your visits to the dentist rarer

Japanese scientists have concluded that drinking tea changes the pH in our mouth. According to them, this is the reason that tea fans suffer less from tooth decay. Also, tea does not damage tooth enamel, like many other drinks.

Tea can improve your gut health

A number of studies confirm that the type of bacteria in the gut plays an important role in our health. And how could it not be so, since there are about 100 trillion bacteria in our intestines! 70-80% of our immune system is located in our stomach. Among these trillion bacteria there are both beneficial and harmful.

The authors of some studies suggest that the type of bacteria in the gut may play an important role in reducing the risk of certain diseases. Among them are inflammatory bowel diseases, type 2 diabetes, cardiovascular disease, obesity and even cancer.

The polyphenols in black tea can help maintain a healthy gut. This is due to the fact that they promote the growth of beneficial bacteria. At the same time they inhibit the growth of pathogenic bacteria such as salmonella.

In addition, black tea contains antimicrobial properties. They destroy harmful substances and improve intestinal bacteria and immunity, helping to restore the lining of the digestive tract.

Tea fights diabetes

A number of studies claim that the catechins in green tea can maintain normal blood sugar levels in our body. In this way, they reduce the risk of developing type 2 diabetes. A study on rats found that polyphenols in black tea called theaflavins lower cholesterol and blood sugar levels.

Tea boosts metabolism

Polyphenols in black, oolong and green tea promote calorie burning and reduce body fat. They stimulate brown fat, which is metabolically active and contains more mitochondria than white fat. That is why it can burn fat and improve metabolism.

The results of 15 studies confirmed that participants who consumed 2 to 6 cups of green tea a day for more than 12 weeks had lower body fat than those participants in the study who did not consume it.

Tea stimulates brain

Drinking tea regularly can reduce the risk of Alzheimer’s and other neurodegenerative diseases. Drinking black and green tea improves the cognitive skills of people with dementia and Alzheimer’s. It can also enhance memory and increase the concentration span, thus fighting cognitive decline.

The combination of caffeine and l-theanine in tea improves reaction time, visual information processing, memory and concentration. It even changes the organization of the brain and improves its efficiency in processing information.

Tea can increase fertility

A 2018 study shows that the oxidative stress level in reproductive tissues affects fertility. Polyphenols in tea have a proven anti-inflammatory and anticoagulant effect. Therefore, the authors of the study conclude that tea can improve fertility in both men and women.

And if everything we have said so far is not enough for you…

A little more about the many benefits of a cup of tea

Several studies show that consuming green tea can prevent bone loss.

Tea also has an anti-inflammatory function because it contains polyphenols. As antioxidants they fight inflammation, as we have already said. Inflammation causes a significant number of diseases from diabetes to cognitive decline and is perhaps the cause of all chronic diseases.

Studies on green tea summarize that the polyphenols in it are 100 times stronger than the antioxidants in vitamin C.

Catechins have great potential for fighting cancer. Laboratory studies in animals have shown that catechin EGCG can reduce cancer metastases. They can also improve the outcome of breast, lung, skin, colon and other cancers. A study of Japanese women who drank 10 or more cups of green tea (120 ml) a day showed a 7-year delay in cancer onset.

In conclusion, with its antibacterial, antifungal and anti-inflammatory functions, tea can for sure boost immunity. This is exactly what we need right now, isn’t it!?

We are sure that this is not the last time that we discuss the many benefits of a cup of tea – numerous and amazing!