Green Tea

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🍵 I distinctly remember the moment I decided to add green tea to our daily routine. I had just read a study about small remote villages where there had never been a native diagnosed with cancer. Fascinating– right?

Researchers attributed this vitality to several factors, one of which was diet—specifically, a high intake of green tea, mushrooms, and plants.

The Science 🧪📚

• Studies have long recognized the correlation between green tea consumption and longevity, particularly in Okinawa, Japan—one of the world’s “Blue Zones,” where people frequently live past 100 years.

• A 2016 study in the journal Molecules found that EGCG (Epigallocatechin gallate), a powerful catechin in green tea, has anti-inflammatory, antioxidant, and anti-cancer properties. 🔬

• A 2006 study in the Journal of the American Medical Association followed 40,530 Japanese adults over 11 years and found that those who drank 5+ cups of green tea daily had a 26% lower risk of death from cardiovascular disease. 💚

• Research in Cancer Prevention Research suggests that green tea catechins help slow cancer cell growth and may protect against prostate, breast, and colorectal cancers. 🛡️

  
  

TIPS 🏆

Not all green teas are created equal! To get the most out of your cup, consider these factors:

✅ Buy reputable organic brands because teas can be highly contaminated (pesticides, lead, etc.).

✅ Know the origin. Japanese teas tend to have fewer contaminants than Chinese teas.

✅ Use loose tea leaves, rather than tea bags when possible.

✅ If using tea bags make sure they are non-toxic.

✅ Use a non-toxic teapot (stainless steel, porcelain, ceramic, cast iron) to prevent leaching into the tea.

✅ To release catechins use the right temperature water and steep for the right amount of time as directed.

✅ An automatic pot, can brew for the right time/temperature to get the most antioxidant benefit.

✅ Drink it fresh. Best consumed warm to preserve nutrients.

✅ Adding milk may reduce catechins, while lemon may boost benefits.

✅ White tea has similar antioxidant potential and ECGC levels as green tea.

✅ Store in a cool/dry cupboard; sealed in an opaque container to protect it from light, heat, and moisture.

Benefits of Green Tea 🌱💪

1️⃣ Relaxation & Stress Reduction 🧘‍♀️ – Green tea contains L-theanine, an amino acid that promotes relaxation and focus. (Nutritional Neuroscience, 2019)

2️⃣ Powerful Antioxidants 🦸‍♀️ – High in catechins (EGCG, EGC, ECG, EC), which are also found in berries, cocoa, and red wine.

3️⃣ Stronger Than Vitamin C 🍊 – Some studies suggest green tea is up to 17x more potent than Vitamin C at neutralizing free radicals! (Journal of Ethnopharmacology)

4️⃣ Anti-Inflammatory 🔥 – Helps fight chronic inflammation, a root cause of many diseases.

5️⃣ Lowers Cholesterol ❤️ – A meta-analysis of 14 studies found that green tea reduces LDL (“bad” cholesterol). (American Journal of Clinical Nutrition)

6️⃣ Protects Bones 🦴 – Reduces the risk of osteoporosis by improving bone mineral density. (Osteoporosis International)

7️⃣ Boosts Immunity 🦠 – Enhances immune function and may help fight off infections.

8️⃣ Anti-Aging ⏳ – Lengthens telomeres (DNA protective caps), which are linked to longevity. (Aging, 2020) 9️⃣ Aids Weight Loss ⚖️ – Increases fat-burning and metabolism. (Obesity Reviews)

🔟 Cognitive Protection 🧠 – Lowers the risk of dementia, Alzheimer’s, and Parkinson’s.

1️⃣1️⃣ Balances Blood Sugar 🍭 – Reduces the risk of Type 2 Diabetes by improving insulin sensitivity.

1️⃣2️⃣ Heart Health ❤️ – Lowers blood pressure and prevents arterial plaque buildup.

1️⃣3️⃣ Fights Rheumatoid Arthritis 🤕 – Reduces joint pain and inflammation.

1️⃣4️⃣ Prevents Alzheimer’s 🧠 – Protects brain cells from oxidative stress.

1️⃣5️⃣ Anti-Cancer Properties 🎗️ – EGCG has been shown to slow tumor growth in some cancers.

Types of Green Tea 🍵

• Matcha – Concentrated Japanese powdered tea, highest in antioxidants. Rather than steeping and discarding the leaves, you consume the actual powdered leaves!🌟

• Sencha – Most common, mild to bold flavors 🍃

• Hojicha – Roasted for a toasty flavor 🔥

• Tencha – Used to make matcha 🍵

• Gyokuro – Shade-grown, very sweet & smooth 🌱

• Kabusecha – Sweet and umami flavor🍃

• Genmaicha – Mixed with roasted rice, nutty flavor 🍚

  
  

How to Brew the Perfect Cup ☕

1. Use organic, high-quality tea – Avoid pesticide-laden varieties.

2. Brew at the right temp: 

   • Matcha: 175°F (not boiling!) 🥄

   • Sencha: 160-170°F 🍋

   • Gyokuro: 140°F 🌊

3. Steep for 5-10 minutes ⏳ – Longer steeping = more catechins!

4. Drink fresh & warm – Cold tea loses potency. ❄️

5. Enhance with lemon 🍋 – Boosts catechin absorption.

6. Avoid milk 🥛 – Dairy binds to catechins, reducing benefits.

   
   

Brewed Tea vs. Green Tea Extract 🧐

Which is better? Both! Drinking whole brewed tea ensures you get a full range of nutrients, while green tea extract allows you to increase your catechin intake.

✅ For an extra anti-cancer boost, we combine green tea extract with grapeseed extract and curcumin for their synergistic effects. (Molecular Nutrition & Food Research, 2018)

Potential Side Effects ⚠️

🔹 Contains caffeine – Less than coffee but still a stimulant. ☕

🔹 Matcha on an empty stomach? Bad idea. 🤢 It can cause nausea.

🔹 Interferes with iron absorption – Avoid drinking with meals high in iron. 🍖

🔹 Can interact with certain medications – Check with your doctor.

Best Brands & Where to Buy 🛍️

🔸 Buddha Teas – Organic & high-quality 🌿

🔸 Traditional Medicinals – Trusted herbal tea brand 🌼

🔸 Ippodo Tea Co. – High-quality Japanese matcha 🍵

That's a Wrap

Green tea is a powerhouse of health benefits, but choosing the right tea, brewing it properly, and consuming it correctly makes all the difference! 🍵💚

What’s your favorite way to drink tea? 

Let me know in the comments! 😊👇