How Green Tea Can Benefit Your Health

Green tea is one of the world’s favorite teas, second only to black tea. Served hot or cold, green tea is refreshing and soothing.

The beverage also offers many health benefits, says registered dietitian Julia Zumpano, RD, LD. That includes reducing anxiety, lowering cholesterol, protecting brain health, keeping bones healthy and even helping you live longer. (What can’t this tea do?)

Zumpano explains more about green tea and how it boosts your health.

Is green tea good for you?

Green tea may be the healthiest tea you can drink. Green tea comes from the same plant — Camellia sinensis — as black tea. But tea makers prepare the leaves differently.

Green tea leaves go through a process of steaming, pan frying or heat drying. This step happens soon after harvesting before the leaves can fully oxidize and turn brown (which is what happens with black tea). This quick-drying process helps bring out some of green tea’s healthiest and tastiest properties.

Health benefits of green tea

For centuries, people have enjoyed green tea’s light flavor and multiple health benefits. Around the globe, green tea consumption is on the rise.

If you’re not a fan yet, here are 10 reasons you may want to give green tea a chance:

1. Fights cancer-causing inflammation

Green tea leaves are rich in flavonoids called catechins (pronounced “KAH-tuh-kins”). This polyphenol (plant chemical) in tea leaves acts as an antioxidant. Green tea is particularly high in epigallocatechin-3 gallate (EGCG), a catechin that has anti-inflammatory properties. EGCG and other antioxidants help minimize inflammation caused by cell-damaging free radicals.

But some research suggests that the protein and possibly the fat in milk may reduce the antioxidant benefits of tea. Be mindful of what you add to your green tea and try to enjoy green tea without milk, encourages Zumpano.

Research also suggests the anti-inflammatory properties of green tea may lower the risk of certain cancers and of cancer returning (recurring), including:

• Breast cancer.
• Colon cancer.
• Esophageal cancer.
• Liver cancer.
• Lung cancer.
• Prostate cancer.
• Stomach cancer.

2. Prevents stroke and heart disease

Several studies indicate that green tea can lower cholesterol levels, helping reduce your risk of heart disease, heart attacks and stroke. High cholesterol can clog your arteries and is a major risk factor for heart problems. A 2023 study found that people who drank two to four cups of green tea every day lowered their stroke risk by as much as 24%.

Antioxidants in green tea, including EGCG and other catechins, lower “bad” cholesterol (low-density lipoprotein or LDL) and total cholesterol. Green tea also has other heart-protecting flavonoids called quercetin and theaflavins. “Flavonoids open blood vessels and keep them flexible, helping blood flow more freely,” adds Zumpano.

These effects may explain why green tea seems to reduce chronic high blood pressure. And why research shows that many British people — who are known for their afternoon teas — are less likely to die from heart disease or stroke than non-tea drinkers.

But if you’re taking atorvastatin to lower your cholesterol, research shows that matcha may decrease this medication’s effectiveness.

3. Boosts brain health

Amino acids, such as L-theanine, and catechins, like EGCG, have brain-protective benefits. A study of middle-aged and older adults found that frequent green tea drinkers had a 64% lower risk of memory loss or concentration issues. This risk reduction was almost 20% higher than study participants who drank black tea.

Another study of people with signs of impaired thinking (cognitive decline) found that green tea decreased certain molecules called biomarkers linked to Alzheimer’s disease. “If you’re concerned about dementia or memory loss, adding green tea to your diet may offer some protection,” notes Zumpano.

4. Strengthens bones

A meta-analysis of 17 different studies found that drinking tea can protect against osteoporosis and broken bones. Findings suggest that EGCG and other polyphenols in green tea can strengthen bones by improving bone density and reducing how much bone you lose as you age.

5. Lowers blood sugar

People with Type 2 diabetes or those at risk of developing it (prediabetes) may benefit from drinking more green tea. Research suggests that green tea’s high levels of L-theanine may prevent diabetes. Other studies show that green tea helps improve blood sugar (glucose) and the body’s sensitivity to insulin.

In addition, an ongoing study in Japan found that drinking four or more cups of green tea every day lowers the risk of dying from Type 2 diabetes complications by as much as 40%. Green tea is the most popular tea in Japan. Many people favor a type called sencha, made by flash steaming the leaves. Study participants who had two cups of coffee in addition to green tea had a 63% lower mortality risk than non-tea and non-coffee drinkers.

Keep in mind drinking sugar-sweetened tea can alter these benefits by causing elevations in blood sugars, especially when consumed with high amounts of added sugars, cautions Zumpano. Look for a type of green tea you can enjoy without adding sweeteners.

6. Protects the prostate

Laboratory studies (nonhuman) suggest that polyphenols in green tea — especially EGCG — may prevent benign prostatic hyperplasia (BPH). BPH causes an enlarged prostate, leading to frequent urination and other issues. Findings suggest that EGCG stops prostate cells from multiplying and enlarging the gland. But human research is needed before we’ll know for sure.

7. Eases stress and anxiety

The L-theanine in green tea can help ease stress and anxiety. “Worrying and stress can raise blood pressure, affect mood and sleep, and negatively affect your quality of life,” states Zumpano.

And research shows that L-theanine significantly impacts the effects of caffeine. It reduces its stimulating effects and improves cognitive function, mood and concentration.

8. Gives you just enough pep

With close to 30 milligrams of caffeine per 8-ounce cup, green tea has less than a third of the stimulant as coffee. “That’s enough caffeine to give you an energy boost in the middle of the day, but not so much that it will keep you awake at night,” says Zumpano. Green tea’s lower caffeine levels also make the beverage a smart choice if you’re trying to cut back on caffeine.

9. Makes you look younger

Green tea’s many antioxidant properties may also give you younger-looking, healthier skin. Nonhuman studies found that polyphenols in green tea increase collagen and elasticity in skin, helping combat wrinkles and other signs of aging.

Other studies that looked at applying green tea extract to the skin suggest it can help prevent acne and spot-treat pimples when they occur.

10. Might aid weight loss

There’s some speculation that catechins in green tea can break down body fat and may rev up your metabolism, contributing to weight loss. A recent study conducted in Korea found that females who drank four or more cups of green tea each day had 44% less abdominal fat than their male tea-drinking counterparts.

But findings from studies examining green tea extract in some energy drinks and weight-loss supplements are mixed, at best.

“I don’t recommend supplements for weight loss because they aren’t proven safe or effective,” says Zumpano. “However, drinking green tea is a healthy habit, because it’s low in calories — as long as you don’t overdo it with additives like sugar, sweetener, cream or milk.”

Green tea can also help manage your appetite and blood sugar levels, which can ultimately help with weight management, too, if consumed regularly.

How much green tea should you drink?

There isn’t a perfect number of cups of green tea to drink each day for optimal health. “Most people can safely drink up to eight cups of green tea each day, or six cups if you’re pregnant or nursing,” shares Zumpano. The amount really depends on how your body responds to caffeine.

And if you’re choosing matcha, Zumpano recommends no more than 2-4 teaspoons per day. That’s because research suggests that 338 milligrams of catechin and EGCG per day are safe for adults to consume. This is the amount in about 4 grams of matcha, or two level teaspoons.

Experts recommend that people who are pregnant or breastfeeding (chestfeeding) limit their caffeine intake to no more than 200 milligrams a day. And children under 12 shouldn’t have caffeine at all.

How to enjoy green tea

If you love tea, consider adding green tea to your day. Thanks to quick harvesting and processing, green tea has a lighter look and is less bitter than black tea. Some people describe the taste as sweet, earthy or nutty.

You can also give matcha a try. This frothy beverage made from finely ground green tea leaves has an even stronger concentration of nutrients and antioxidants. But its stronger, bolder taste and chalkier drink texture might be a turn-off if you’re new to green tea.

Improper brewing can make green tea too bitter. To ensure the best-tasting green tea:

1. Heat filtered water to between 160 and 180 degrees Fahrenheit (71.11 to 82.22 degrees Celsius).
2. Steep the leaves for one to three minutes.
3. Enjoy!