Why Green Tea Deserves a Spot in Your Daily Routine
There are very few things that I say almost every person should have in their diet, but research has shown so many benefits to green tea consumption that I might just have to say that everyone should include it in their daily routine. It’s rich in antioxidants, anti-inflammatory, neuroprotective, and may even be therapeutic in hormonal conditions like PCOS and endometriosis. Two components of green tea are primarily responsible for these health benefits: EGCG and L-Theanine.
EGCG (short for epigallocatechin gallate) is a polyphenol that is especially abundant in green tea and is a potent antioxidant. I feel like “antioxidant” is one of those words that gets thrown around a lot without being explained, so let’s first dive into why antioxidants are so important. All of us have free radicals in our bodies. Free radicals are caused by normal metabolic processes, like breaking down food for energy or breathing oxygen. They can also come from external sources such as pollution, cigarette smoke, radiation, and exposure to chemicals. Antioxidants neutralize free radicals to stop their damage to your cells. By neutralizing free radicals, antioxidants help lower the risk of chronic diseases such as heart disease, cancer, and diabetes. They also support overall health by reducing inflammation and strengthening your immune system.
One reason why EGCG is so great is that it has been specifically linked to:
Reducing your risk of heart disease
Improving cognitive and neurological health
Improving egg and sperm quality
Blood sugar regulation
Preventing tumor growth
Modulating the immune system
L-Theanine is an amino acid found in green tea that is primarily known for its effects on the nervous system. In particular, L-Theanine has been shown to increase alpha wave activity in humans; alpha waves are primarily seen in a relaxed yet alert state, such as meditation. It is thought that consuming L-Theanine can reduce cortisol levels, bring about a more relaxed state, and promote mental clarity and focus.
Sure, you can get both EGCG and L-Theanine as individual supplements if you really dislike the taste of green tea, but I am always a fan of getting nutrients from whole food sources whenever possible. While I’ve highlighted these two components, green tea also contains vitamin C, vitamin E, and potassium, and is loaded with other antioxidants that show promising health benefits.
Depending on what type of green tea you specifically choose, it’s recommended to drink 1-4 cups per day. Matcha is generally higher in both EGCG and L-Theanine than other types of brewed green tea, but both are still great options to include in your diet regularly. In case you aren’t familiar, matcha is a special preparation of green tea that results in a brightly-colored and earthy-flavored powder. Matcha can be prepared as a beverage by adding it to water or milk, or it can be added to foods like smoothies, yogurt, chia seed pudding, oatmeal, etc.
Adding green tea to your daily routine is such an easy way to give your body a boost. Between its powerful EGCG, calming L-Theanine, and additional antioxidants, this simple drink supports everything from brain health to hormones. Whether you sip on a cozy cup of green tea or whip up a creamy matcha latte, making it part of your day is a small habit that can make a big difference over time.
References:
Chacko, S. M., Thambi, P. T., Kuttan, R., & Nishigaki, I. (2010). Beneficial effects of green tea: a literature review. Chinese medicine, 5, 13. https://doi.org/10.1186/1749-8546-5-13
Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific journal of clinical nutrition, 17 Suppl 1, 167–168.
Ohishi, T., Goto, S., Monira, P., Isemura, M., & Nakamura, Y. (2016). Anti-inflammatory Action of Green Tea. Anti-inflammatory & anti-allergy agents in medicinal chemistry, 15(2), 74–90. https://doi.org/10.2174/1871523015666160915154443
Sokary, S., Al-Asmakh, M., Zakaria, Z., & Bawadi, H. (2022). The therapeutic potential of matcha tea: A critical review on human and animal studies. Current research in food science, 6, 100396. https://doi.org/10.1016/j.crfs.2022.11.015