Green tea is one of the most consumed beverages in the world due to its multiple health benefits. It is obtained from the Camellia sinensis plant, the same one from which other teas such as black, white and oolong come. However, unlike these, green tea does not undergo an oxidation process, which allows it to preserve a greater amount of antioxidants and bioactive compounds.
For centuries, green tea has been a fundamental part of traditions in countries such as China and Japan, where it is valued not only for its flavour and aroma, but also for its medicinal properties. Today, its popularity has grown worldwide thanks to scientific evidence supporting its health benefits.
Properties and composition of green tea
Green tea is rich in bioactive compounds that make it stand out as a functional beverage. Its main components include:
Catechins: They are powerful antioxidants that protect cells from oxidative damage. The most important is epigallocatechin gallate (EGCG), responsible for many of its benefits.
L-theanine: An amino acid that has relaxing effects and improves concentration without causing drowsiness.
Caffeine: Although in smaller amounts than coffee, green tea contains enough caffeine to provide energy and improve alertness.
Polyphenols: They contribute to the reduction of inflammation and the prevention of chronic diseases.
Health benefits
Antioxidant and anti-inflammatory power: Catechins in green tea help fight free radicals, reducing cell damage and premature aging. This also has a positive impact on skin health and the immune system.
Accelerating metabolism and burning fat: Green tea has been widely studied for its ability to increase thermogenesis (heat production in the body) and improve fat oxidation. The combination of caffeine and EGCG increases calorie burning, making it an ally in weight loss programs.
Improves brain function and concentration: Thanks to the combination of caffeine and L-theanine, green tea improves focus, memory and alertness without causing the jitters or “crash” associated with coffee. It’s ideal for those looking for energy without overstimulation.
Reduces the risk of cardiovascular diseases: Regular consumption of green tea can help reduce LDL ("bad") cholesterol, improve blood circulation and lower blood pressure, key factors in preventing heart disease.
Regulates blood sugar and prevents type 2 diabetes: Catechins in green tea may improve insulin sensitivity and reduce blood glucose levels, making it beneficial for people with insulin resistance or a predisposition to diabetes.
Promotes liver health and detoxification: Green tea supports liver function by helping in the elimination of toxins. It also protects the liver from fat accumulation, which can be helpful in cases of non-alcoholic fatty liver disease.
Improves digestion and intestinal health: Green tea promotes a balanced intestinal microbiota and improves digestion by reducing inflammation and stimulating the production of digestive enzymes.
Green Tea and Fat Loss: Myth or Reality?
Several studies have shown that green tea can be an effective supplement for fat loss, but it is not a magic solution. Its effect is based on:
- Increase calorie burning through thermogenesis.
- Promote the oxidation of fats during exercise.
- Reduce the absorption of fats and carbohydrates in the intestine.
- Control appetite thanks to its effects on glucose regulation.
While these effects are positive, green tea should be part of a healthy lifestyle that includes a balanced diet and exercise.
How to consume it to enhance its benefits
To get the most out of green tea, it is recommended to:
Recommended quantity: 2 to 4 cups a day.
Best time to take it:
- In the morning or before noon to avoid interference with sleep.
- Before exercise to boost fat burning.
- Between meals to aid digestion and blood sugar regulation.
Forms of consumption:
- Loose leaves or in bags: More natural and without additives.
- Matcha: Green tea powder with a higher concentration of antioxidants.
- Extracts in capsules: For those looking for a more powerful effect on weight loss.
Recommended combinations:
- With lemon: Enhances the absorption of antioxidants.
- With ginger: Improves digestion and thermogenesis.
Conclusion
Green tea is an ancient beverage with a wide variety of health benefits. From its ability to improve metabolism and fat burning to its antioxidant and neuroprotective effect, it has established itself as one of the best natural options for well-being.
To get the most out of it, it is important to consume it in the right quantity, choose the best quality possible and combine it with healthy habits.