After water intake, tea is the world’s most popular drink. Whitney Linsenmeyer, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. says , “Tea is calorie-free and very rich in antioxidants.” It is known for its calming effects, and other important health benefits. Tea may help lower the risk of stroke, improve blood pressure, and boost immune function. A 2022 study found that regular tea drinkers had an approximately10 percent lower risk of death over a decade compared to non-drinkers.
Tea helps with focus and stress relief
Drinking tea can provide an effective pick-me-up, due to its combination of caffeine and L-theanine, which improves alertness without the jitters associated with the higher intake of caffeine one ingests with coffee. The caffeine from tea is also absorbed more slowly, providing steady energy for a more extended period of time.
L-theanine, an amino acid found almost exclusively in tea, promotes relaxation and enhances cognitive performance. Numerous studies show that L-theanine, enhances concentration, may help memory retention, and helps with stress, https://drsobo.com/green-tea-emnhance-smemory-acoording-research/ as well as protect against chronic diseases.
Also L-theanine, contains small amounts of the neurotransmitter GABA (gamma-aminobutyric acid), which further enhances its calming effects, reducing anxiety. Beyond its chemical composition, tea’s warmth and aroma engage the senses in ways that further support mental clarity and relaxation. Studies suggest that the sensory experiences when drinking tea may help lower cortisol levels, reduce anxiety, and enhance mindfulness.
A 2018 study found that inhaling black tea aroma reduced stress markers in participants performing cognitive tasks. Floral teas, like chamomile, are particularly effective for relaxation, while the refreshing scent of peppermint tea is linked to improved alertness.
Tea and hydration
One of tea’s simplest health benefits is enhancing hydration, says Emma Beckett, a nutrition researcher at the University of Newcastle, Australia. Propoer hydration helps your heart and other muscles work more efficiently, it lubricates the joints, and helps with digestion.
Although tea is a diuretic, due to the caffeine, the effect is mild compared to coffee, and so it’s superior as a hydrating drink. And Emma Beckett says. “Hydration isn’t just about what stays in your body. Hydration is about [water] moving through your body, and in moving through your body, that gives your body an opportunity to remove toxins and balance salts.”
Tea’s disease-fighting compounds Tea is a rich source of antioxidants, especially the family of flavonoids called catechins. This combats cellular damage, reduces inflammation and potentially lowers the risk of chronic diseases such as heart disease and cancer. Green tea stands out for its high catechin content, making it a potent source of anti-inflammatory and anti-cancer properties. There are four catechins in green tea- epicatechin, epigallocatechin, epicatechin gallate, and epigallocatechin gallate (EGCG), which all work together to deliver their benefits. EGCG, in particular, has also been shown in preliminary studies to help regulate blood sugar levels, reduce abdominal fat, and enhance fat oxidation during exercise, making it a potential valuable good habit to promote.
While green tea contains the highest concentration of catechins, black tea retains antioxidant properties and has compounds like theaflavins and rubigins, which contribute to black tea’s health benefits. Research suggests that tea’s antioxidants may play a role in supporting gut health by encouraging the growth of beneficial bacteria, which will impact everything from digestion to immune function.
These findings highlight the importance of consuming tea as a whole, where a variety of compounds interact synergistically for maximum health benefits. Julie Stefanski, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics says, “People have tried to replicate the different compounds, individually, that are found in tea. However, isolating specific compounds from tea never quite has the same benefit as drinking a cup due to the complexity of the different compounds found in tea. They act together,” she explains.
WHY YOU SHOULD SWITCH FROM COFFEE TO TEA
Coffee and tea are some of the world’s most popular beverages, and for good reason, as several studies show that people who regularly drink coffee or tea live longer lives and have fewer health problems than their peers who don’t. Although coffee often steals the limelight, tea which is rich in compounds that promote calm and focus—has been getting more attention. Here’s why tea might be the better choice for your next cup.
Lower caffeine, fewer side effects
One of the main reasons it might be worth switching to tea is its lower caffeine content. Caffeine can sharpen focus and increase alertness for some, but for others, the side effects of overconsumption—jitteriness, insomnia, and even heart palpitations—can outweigh the benefits. The FDA recommends a daily caffeine limit of 400 milligrams, but some people may be much more sensitive to caffeine due to age, gender, genetics, or medications.
“The side effects of caffeine really are the primary reason you might want to get away from coffee,” says Alexis Supan, a registered dietitian at the Cleveland Clinic, in Cleveland, Ohio. A typical cup of tea contains between 20 and 60 milligrams of caffeine, depending on the type, compared to the 80 to 100 milligrams of caffeine in an average cup of joe. Herbal teas—which are naturally caffeine-free—can also be a soothing alternative. Chamomile, as an example, is well known for its calming effects.
A powerhouse of antioxidants
Both coffee and tea are rich in bioactive compounds—plant-based chemicals that promote health—but tea stands out for its particularly diverse array of antioxidants. These compounds, including flavonoids, polyphenols, and catechins, are linked to lower risks of heart disease, diabetes, and certain types of cancer.
Green tea, for example, is particularly rich in epigallocatechin gallate (EGCG), a powerful antioxidant that supports cell health and may slow aging. Black teas, on the other hand, are packed with theaflavins, compounds that support cardiovascular health. https://drsobo.com/drink-green-tea-for-prevention-of-heart-attack-and-stroke/
“When we eat fruits and vegetables, we get bioactives, and they’re good for our health,” says Emma Beckett, a nutrition researcher at the University of Newcastle, Australia. “When we make a cup of tea or coffee, that very hot water [combined with] that very small, chopped up [plant material], is a very efficient way to extract bioactives, and get them in our bodies very quickly.”
This means that your daily beverage of choice can also be a potent source of healthy compounds. “If you don’t like eating your vegetables, tea is a great place to get bioactive compounds, like you would with fruits and vegetables,” Beckett says.
Research suggests that many of the health benefits associated with drinking tea—from a decreased risk of chronic diseases to longer lifespans—can be attributed to these bioactives. “It does make sense that we see populations who drink more tea live longer and do better,” Beckett says.
How tea makes you calm
One of the major differences between coffee and tea is the presence of a molecule, L-theanine. Found primarily in tea leaves, this non-protein amino acid can make people feel more alert, without making them feel alarmed,” Beckett says. “You get more bang for your buck, potentially, from tea, because of the combination of the caffeine and L-theanine.”
For people who are sensitive to caffeine, the calming effect of L-theanine can offset the jittery feeling associated with coffee. “It reduces anxiety, [and] it makes you feel good,” says Evangeline Mantzioris, a dietitian at the University of South Australia.
SPECIAL BENEFITS OF GREEN TEA
GREEN TEA ENHANCES MEMORY
Researchers at the University of Basel have published a study in the journal Psychopharmacology, which found that green tea extract enhances memory and other cognitive functioning. What the researchers found was that communication between different areas of the brain, a function called “connectivity” was enhanced by green tea. They showed this by doing MRI studies of the brain which revealed that electrical activity was enhanced in such a manner as to show that the “connectivity” between two different areas of the brain, was enhanced.One of the lead researchers Prof. Stefan Borgward states, “Our findings suggest that green tea might increase the short-term synaptic plasticity of the brain.” https://drsobo.com/green-tea-emnhance-smemory-acoording-research/
GREEN TEA MAY HELP TO PREVENT CANCER
A new study published in the journal Metabolomics, showed the mechanism by which ECGC disrupts the metabolism of cancer cells in pancreatic cancer. These findings help to explain green tea’s help in reducing the risk of some cancers and even slowing its progression when used as a treatment. This study found that ECGC suppresses an enzyme called LDHA which is crucial in cancer cell’s metabolism and growth. As a mechanism of treatment of cancer this would be a unique way of fighting cancer and open up new avenues for research.
The studies’ lead researcher Dr. Wai-Nang Lee of the Los Angeles Biomedical Research Institute states, “By explaining how green tea’s active component could prevent cancer, this study will open the door to a whole new area of cancer research and help us understand how other foods can prevent cancer or slow the growth of cancerous cells. https://drsobo.com/green-tea-cancer-prevention-treatment/
GREEN TEA FOR HEART DISEASE PREVENTION
Research from the UK, shows that green tea may prevent deaths from heart attacks and strokes. A compound found in green tea, epigallocatechin-3-gallate (EGCG), currently being studied for possible benefit in Alzheimer’s disease, also dissolves potentially dangerous plaque found in the blood vessels. Professor David Middleton at Lancaster University, says, “The health benefits of green tea have been widely promoted and it has been known for some time that EGCG can alter the structures of amyloid plaques associated with Alzheimer’s disease. Our results show that this intriguing compound might also be effective against the types of plaques which can cause heart attacks and strokes.” https://drsobo.com/drink-green-tea-for-prevention-of-heart-attack-and-stroke/
