Does green tea have polyphenols
Green tea contains polyphenols, which include flavanols, flavandiols, flavonoids, and phenolic acids; these compounds may account for up to 30% of the dry weight. Most of the green tea polyphenols (GTPs) are flavonols, commonly known as catechins.
What is EGCG?
Formally known as epigallocatechin gallate, EGCG is a type of plant-based compound called catechin. Catechins may be further categorized into a larger group of plant compounds known as polyphenols (1Trusted Source).
EGCG and other related catechins act as potent antioxidants that may protect against cellular damage caused by free radicals.
Free radicals are highly reactive particles formed in your body that can damage your cells when their numbers get too high. Eating foods high in antioxidants like catechins may help limit free radical damage.
Additionally, research suggests that catechins like EGCG may reduce inflammation and prevent certain chronic conditions, including heart disease, diabetes, and some cancers.
EGCG exists naturally in several plant-based foods but is also available as a dietary supplement usually sold in the form of an extract.
EGCG is a type of plant compound called catechin. Research suggests that catechins like EGCG may play a role in protecting your cells from damage and preventing disease.
Naturally found in various foods
EGCG is probably best known for its role as the major active compound in green tea.In fact, the numerous health benefits associated with drinking green tea are typically credited to its EGCG content (1Trusted Source).
Though EGCG is predominantly found in green tea, it also exists in small amounts in other foods, such as (3):
Tea: green, white, oolong, and black teas
Fruits: cranberries, strawberries, blackberries, kiwis, cherries, pears, peaches, apples, and avocados
Nuts: pecans, pistachios, and hazelnuts
While EGCG is the most researched and potent catechin, other types like epicatechin, epigallocatechin, and epicatechin 3-gallate may offer similar benefits. Plus, many of them are more widely available in the food supply (3, 4Trusted Source).
Red wine, dark chocolate, legumes, and most fruit are a few examples of foods that offer a hefty dose of health-promoting catechins (5Trusted Source).
EGCG is most prevalent in green tea but also found in smaller quantities in other types of tea, fruit, and some nuts. Other health-promoting catechins are plentiful in red wine, dark chocolate, legumes, and most fruit.
Matcha green tea (Camellia sinensis), which originates from Japan, is commonly considered as particularly beneficial to health. A large content of polyphenols, amino acids (mainly tannins) and caffeine potentially increase the antioxidant properties of the drink. The aim of the study was to determine the antioxidant potential and the content of substances with an antioxidant effect—vitamin C, total polyphenol content including flavonoids—in infusions made from Traditional Matcha (from the first and second harvests) and Daily Matcha (from the second and third harvests) at different temperatures.
Green tea contains one of the highest amounts of antioxidants of any tea. Green tea is about 30%Trusted Source polyphenols by weight, of which approximately 80% is EGCG.
Although there is caffeine in green tea, it contains less caffeine than black tea, and in turn black tea has a lot less caffeine than coffee. Whilst green tea gives you a small caffeine boost, it creates a gentler and steadier source of stimulation which apparently can aid concentration.
Green tea enjoys a well deserved health halo. One of the healthiest beverages on the planet, green tea leaves can be steeped to make tea, or sipped whole (in the form of matcha powder). Both the leaves and the tea itself can also be incorporated into cooking. Here’s a summary of 10 green tea benefits, as well as simple ways to include this wonder plant into your daily routine.
Green tea is overflowing with antioxidants
Green tea contains polyphenol antioxidants that reduce inflammation in the body, a known trigger of premature aging. These antioxidants also proactively protect cells from damage that can lead to a number of chronic illnesses, making it a superfood that offers a broad range of health protection.
Green tea supports brain health
Green tea is known to elicit an alert calm. While it does provide caffeine, green tea also contains an amino acid called L-theanine, which produces a calming effect. The combination of caffeine and L-theanine has also been shown to optimize brain function to enhance working memory, cognitive performance, and elevate mood. Green tea’s ability to counter oxidative stress also makes it a potent protector against neurodegenerative diseases, including Alzheimer’s and Parkinson’s.
Green tea may support weight management
In human and animal research, green tea has been shown to rev metabolism and stimulate fat burning. It is also linked to curbing appetite and preventing fat gain by inhibiting a process known as angiogenesis—the formation of new blood vessels—which fat tissue growth depends on.
Green tea protects against cancer
Green tea fends off cancer in a few key ways. The plant protects against damage that can trigger the uncontrolled growth of cells, which can lead to cancerous mutations. The anti-angiogenesis effect that helps prevent fat gain also works to block cancer from spreading.
Green tea supports immunity
Green tea antioxidants offer antibacterial, antifungal, and antiviral effects that support immunity. Bonus: Its antibacterial properties also fight bad breath. In addition, green tea acts as a prebiotic, food for the beneficial gut bacteria tied to healthy immunity.
Green tea supports bone density
The antioxidants in green tea have been shown to protect against bone loss and reduce the risk of fracture. Animal studies have found that a moderate intake of green tea benefits bone health by improving bone strength and quality. One recent study looked at the connection between polyphenol-rich foods, including green tea, and osteoporosis. Researchers concluded that phenols influence bone mineral density by preventing oxidation-induced damage to bone cells as well as by reducing inflammation, which helps support bone building.
Green tea helps balance blood sugar and prevent diabetes
A meta-analysis of 17 previously published studies looked at the relationship between green tea, blood sugar control, and insulin sensitivity in humans. Researchers found favorable effects. Green tea helps reduce fasting blood sugar levels, as well as values for Hb A1C, a measure of average blood sugar over the previous three months.
Another study in Japanese adults from 23 communities followed over 14,000 healthy people for five years. Scientists found that the consumption of green tea was inversely associated with the risk of developing diabetes, even after adjusting the data for age, sex, body mass index, and other risk factors. In other words, there is something about green tea that is itself protective.
Green tea supports heart health
Once again, green tea multitasks. In addition to its anti-inflammatory effects and ability to guard against oxidative stress, green tea has been shown to protect the heart by reducing total cholesterol, “bad” LDL, blood pressure, and triglycerides, or blood fats. It also prevents the oxidation of LDL, a process that triggers a domino effect, which contributes to artery hardening and heart disease. A higher intake of the beverage is also tied to a lower risk of stroke.
Green tea protects skin from aging
Research shows that polyphenols in green tea protect skin from the effects of ultraviolet (UV) light. This helps prevent the acceleration of aging, in addition to offering cancer-fighting and anti-inflammatory benefits. Green tea compounds also help defend against wrinkles, due to their ability to prevent the breakdown of collagen and elastic fibers, which in turn forestall the loss of skin elasticity.
Green tea is tied to longevity
The cells of regular green tea drinkers have a younger biological age than non-drinkers, by about five years. Japanese research also shows that regular green tea drinkers live longer. In one study in older adults, those who drank the most green tea were 76% less likely to die the six-year study period.
Green tea side effects on skin
It is possible that green tea eases your allergies and provides relief but for some people, it can actually cause irritation on the skin. Immediately after drinking green tea, it is possible that skin develops a rash, swelling, redness and becomes itchy. It is more likely to happen if you have hypersensitive skin.
Drinking three to five cups of green tea per day seems to be optimal to reap the most health benefits.Very high doses may be problematic for some, but generally, green tea’s benefits far outweigh its risks. In fact, drinking more green tea may greatly improve your health.
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