Green Tea: Benefits, Side Effects, and Preparations Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Facts Water and Beverages Green Tea: Benefits, Side Effects, and Preparations By Darla Leal Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle. Learn about our editorial process Updated on June 17, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Ayana Habtemariam, MSW, RDN, LDN Medically reviewed by Ayana Habtemariam, MSW, RDN, LDN Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents What Is Green Tea How to Prepare Caffeine Content Health Benefits Side Effects Green tea has been used for medicinal purposes in China and Japan for thousands of years. This popular tea is known for its bittersweet taste and nutty flavor and is widely regarded for its energy-boosting qualities and health benefits. What Is Green Tea Like black or oolong tea, green tea comes from the Camellia sinensis plant and is offered in several varieties, which range in flavor and color depending on growing methods, harvesting, and processing. But green tea differs from black or oolong because the green tea leaves are picked, steamed, and roasted raw. This halts oxidation to the leaves and preserves many essential nutrients and antioxidants. The discovery of green tea dates back to 2737 BC and is attributed to the mythological Chinese emperor Shennong, an herbalist who, according to legend, established an early agricultural society in China. And while green tea is said to have originated in China, it also has roots in Japan and parts of Southeast Asia. China is the largest manufacturer of green tea, but it is also grown and produced in many countries around the world. Here are some of the most common varieties. Sencha: The most commonly drunk and well-known variety of Japanese green tea is Sencha. The tea leaves are said to be of the best quality because they come from the first harvest. The leaves are steamed, dried, and rolled, releasing the juices within the leaves for an intense flavor. Gyokuro: The harvesting process for Gyokuro green tea differs from Sencha as the green leaves are removed from sunlight about three weeks before harvest. Without direct sunlight, less photosynthesis occurs, meaning the leaves retaini strong-flavored amino acids. The leaves are then steamed, dried, and rolled. Gyokuro green tea has a richer flavor and is more costly, given the additional steps to process it. Tencha: Tencha is the main ingredient in matcha green tea. Similar to Gyokuro, the green leaves are removed from sunlight three weeks before harvest. The leaves are steamed but dried without being rolled. This gives the tea a pale green color and mellow flavor. Matcha: When Tencha is stoneground, it becomes matcha green tea. Once the green tea leaves are steamed and air-dried, stems and veins are removed and the leaves are ground into a powder ready for brewing. Matcha green tea is a light green color with an intensely rich taste and a lingering sweetness. Funmatsucha: This variety uses ground tea leaves that are usually not high quality and cheaper in price. The harvesting is different than Matcha in that it receives no protection from the sunlight. The end product is a green tea with a bitter flavor. Fukamushicha: A combination of Sencha, Gyokuro, and Kabusecha green tea leaves, Fukamushicha green tea leaves undergo a deep steaming process which creates a deep color and rich flavor. Konacha: This green tea is made from the small leaves left behind after Sencha and Gyokuro processing. It is less expensive because it is a natural byproduct of other tea production and does not need to be cultivated by itself. This green tea has an intense green color and a strong bitter taste. Shincha: This translates to “new tea” because it comes from the first harvest of Japanese green tea. Only the young, tender leaves are harvested by hand, thrn steamed, dried, and rolled. This means the green tea leaves are of the highest quality and the most expensive. The flavor is light and refreshing. Bancha: This tea is cultivated and processed the same way as Sencha, but from later harvests. This means the green tea is considered lower grade and because of that is more budget-friendly. It has a golden color and a nutty, sweet flavor. Kukicha: Also referred to as a twig tea, Kukicha is made from the stems and veins of tea leaves initially harvested for Sencha and Matcha green teas. It contains minimal caffeine, is yellow in color, and has a mild, creamy, sweet flavor. How to Prepare There are many ways to make green tea, from iced to hot. Keep in mind that adding additional ingredients like milk or sugar may alter the nutrition content. You can prepare green tea just as you would prepare any other type of traditional tea. When possible, it's a good idea to use filtered water and a temperature-controlled teapot (if you have one) to regulate water heat. 5 Steps to Prepare Green Tea Place a green tea bag or a tea infuser containing about one tablespoon of loose tea leaves in a teacup. You can also place loose tea leaves at the bottom of a cup and then strain them out once it's steeped.Heat water to 90 to 95º Celsius or 194 to 205º Fahrenheit (just under boiling). Alternatively, bring water to a boil and then let it sit for a minute to reduce the temperature before pouring it over the leaves.Pour eight ounces of water into your cup over the tea bag, infuser, or leaves.Let the tea steep for as long as you like, depending on whether you prefer a lighter or stronger brew. For a lighter tea, 2 minutes should suffice; for a stronger cup, try 3 to 5 minutes. Keep in mind that steeping for too long may produce an overly bitter flavor.Before drinking, remove the tea bag or infuser or strain the loose leaves from the cup. Tea purists recommend drinking green tea without any milk or sweeteners, though many people enjoy a touch of honey to sweeten the taste. If you prefer a bit of both, use a tablespoon or two of your milk of choice and sweeten with cane sugar, honey, or agave according to your taste preference. Check out these recipes for delicious ways to prepare this popular drink. Peach Mint Iced Green Tea Iced Matcha Green Tea Latte Green Tea Infused Cider with Ginger Slices Strawberry Green Tea Ice Cubes Caffeine Content In addition to valuable antioxidants, green tea contains about 25mg of caffeine per cup. This means it has stimulant properties, but much less than a cup of black coffee, which has between 95mg and 165mg of caffeine per cup. Experiencing the jitters typical with higher caffeine doses is usually not associated with green tea. Health Benefits Because green tea contains valuable phytochemicals, it may play a valuable role in disease prevention. In addition to containing less caffeine than coffee, green tea also provides minimal calories. Research shows that green tea is associated with a wide range of medicinal properties. Many of the health benefits of green tea come from the antioxidants, polyphenols (micronutrients), and caffeine found in the leaves. Green tea is richer in antioxidants than other forms of tea. The antioxidant-rich plant compounds making this drink so healthy are called flavonoids. The most common flavonoid in green tea is a catechin known as epigallocatechin gallate (EGCG). Green tea also contains theanine (L-theanine), an amino acid shown to reduce anxiety. Other antioxidants found in green tea leaves are called proanthocyanidins and may help reduce inflammation in the body. Green tea contains trace amounts of vitamins, but is a good source of minerals including magnesium, potassium, and sodium. Other minerals found in green tea include chromium, calcium, zinc, and more, which vary in concentration depending on the fermentation process, age, and size of the green tea leaves. Lowers the Risk of Diabetes The EGCG in green tea may help regulate blood glucose (sugar) in the body, which can help prevent or control diabetes. Other studies show that EGCG can improve metabolic function, which is directly related to a lowered risk of diabetes. Supports Heart Health Several studies suggest that green tea may have beneficial effects on cardiovascular health. The catechins in green tea, especially EGCG, decrease the absorption of triglycerides (fat) and cholesterol. Reducing fat in the blood helps to prevent plaque buildup (atherosclerosis) reducing the risk of heart attack or stroke. Improves Digestive Health Drinking green tea can support gut health. The catechins (antioxidants) found in green tea are well absorbed in the gastrointestinal tract, where intracellular antioxidants are activated to improve digestive health. Lowers Risk of Certain Cancers The catechins and polyphenols in green tea may reduce the risk of some types of cancer. These powerful antioxidants activate detoxification enzymes that may help reduce tumor development. While green tea research is still ongoing, numerous studies indicate a reduced risk of prostate, lung, breast, colon, and liver cancers. Decreases Inflammation Green tea contains a unique set of catechins with significant antioxidant and anti-inflammatory properties. Inflammation is a normal bodily response to injury, infection, or destruction, where the body is trying to destroy invading organisms, remove irritants, and set the stage for tissue repair. Antioxidants can significantly help with this repair and reduce inflammation. Stimulates Weight and Fat Loss Studies indicate green tea may help reduce body weight, mainly body fat. According to a small human study, green tea rich in EGCG has the potential to increase fat oxidation (burning). The caffeine in green tea may also increase fat oxidation and improve metabolic function, another contributing factor to weight loss. Lowers the Risk of Neurological Disorders Several studies have linked green tea with the prevention and treatment of neurodegenerative diseases and impairment, including cognitive dysfunction, memory loss, and Parkinson’s disease. It appears that the EGCG in green tea helps prevent fibrous proteins associated with neurological disease to accumulate in the brain. Reduces Stress and Anxiety Green tea contains theanine (L-theanine), an amino acid shown to reduce anxiety and stress. According to a pilot study, the anti-stress effects work best when consuming low-caffeine green tea. Other studies indicate green tea with combined theanine and caffeine at normal levels still produces a reduction in anxiety. Either way, it appears green tea has a positive effect on lowering stress and anxiety. Has Anti-Aging Properties Green tea's antioxidants may reduce premature aging of the skin. Several studies suggest green tea consumption increases collagen and elastin fiber content and suppresses production of an enzyme that degrades collagen. Although the exact mechanism behind the anti-aging effects is unclear, green tea appears to promote an anti-wrinkle effect. Improves Oral and Dental Health Green tea polyphenols can protect against bacterial tooth decay and plaque build-up. The plant compounds in green tea help control bacteria and lower acidity levels in saliva and dental plaque, making green tea is a useful tool in cavity prevention. Green tea can also reduce halitosis (bad breath) since EGCG provides a deodorizing effect. Side Effects Green tea has numerous health benefits when consumed in moderate amounts. However, higher doses may cause some known and unknown adverse effects. For instance, EGCG can be toxic to living cells in higher doses. Higher consumption of EGCG (above 800mg daily) may pose a risk of liver damage. A single cup of brewed green tea typically contains between 50mg and 100mg EGCG. The caffeine content in green tea has stimulant properties with the potential to cause adverse health effects in certain people. People suffering from heart conditions or major cardiovascular problems should not drink caffeinated green tea. People who are pregnant or nursing should drink no more than one or two cups daily. 28 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Center for Complementary and Integrative Health. Green tea. Encyclopedia Britannica. Shennong: Chinese mythological emperor. Chacko SM, Thambi PT, Kuttan R, Nishigaki I. Beneficial effects of green tea: a literature review. Chin Med. 2010;5:13. doi:10.1186/1749-8546-5-13 Khan N, Mukhtar H. Tea and health: studies in humans. Curr Pharm Des. 2013;19(34):6141–6147. doi:10.2174/1381612811319340008 Xing L, Zhang H, Qi R, Tsao R, Mine Y. Recent advances in the understanding of the health benefits and molecular mechanisms associated with green tea polyphenols. J Agric Food Chem. 2019;67(4):1029-1043. doi:10.1021/acs.jafc.8b06146 Prasanth MI, Sivamaruthi BS, Chaiyasut C, Tencomnao T. A review of the role of green tea (Camellia sinensis) in antiphotoaging, stress resistance, neuroprotection, and autophagy. Nutrients. 2019;11(2):474. doi:10.3390/nu11020474 Williams JL, Everett JM, D’Cunha NM, et al. The effects of green tea amino acid l-theanine consumption on the ability to manage stress and anxiety levels: a systematic review. Plant Foods Hum Nutr. 2020;75(1):12-23. doi:10.1007/s11130-019-00771-5 Liu C-Y, Huang C-J, Huang L-H, Chen I-J, Chiu J-P, Hsu C-H. Effects of green tea extract on insulin resistance and glucagon-like peptide 1 in patients with type 2 diabetes and lipid abnormalities: a randomized, double-blinded, and placebo-controlled trial. PLoS One. 2014;9(3):e91163. doi:10.1371/journal.pone.0091163 Legeay S, Rodier M, Fillon L, Faure S, Clere N. Epigallocatechin gallate: a review of its beneficial properties to prevent metabolic syndrome. Nutrients. 2015;7(7):5443-5468. doi:10.3390/nu7075230 Pang J, Zhang Z, Zheng T, et al. Green tea consumption and risk of cardiovascular and ischemic related diseases: A meta-analysis. Int J Cardiol. 2016;202:967-974. doi:10.1016/j.ijcard.2014.12.176 Li Y, Wu S. Epigallocatechin gallate suppresses hepatic cholesterol synthesis by targeting SREBP-2 through SIRT1/FOXO1 signaling pathway. Mol Cell Biochem. 2018;448(1-2):175-185. doi:10.1007/s11010-018-3324-x Bond T, Derbyshire E. Tea compounds and the gut microbiome: findings from trials and mechanistic studies. Nutrients. 2019;11(10). doi:10.3390/nu11102364 Reygaert WC. Green tea catechins: their use in treating and preventing infectious diseases. Biomed Res Int. 2018;2018:9105261. doi:10.1155/2018/9105261 Pervin M, Unno K, Ohishi T, Tanabe H, Miyoshi N, Nakamura Y. Beneficial effects of green tea catechins on neurodegenerative diseases. Molecules. 2018;23(6):1297. 2018. doi:10.3390/molecules23061297 Fujiki H, Watanabe T, Sueoka E, Rawangkan A, Suganuma M. Cancer prevention with green tea and its principal constituent, EGCG: from early investigations to current focus on human cancer stem cells. Mol Cells. 2018;41(2):73-82. doi:10.14348/molcells.2018.2227 Ohishi T, Goto S, Monira P, Isemura M, Nakamura Y. Anti-inflammatory action of green tea. Antiinflamm Antiallergy Agents Med Chem. 2016;15(2):74-90. doi:10.2174/1871523015666160915154443 Suzuki T, Pervin M, Goto S, Isemura M, Nakamura Y. Beneficial effects of tea and the green tea catechin epigallocatechin-3-gallate on obesity. Molecules. 2016;21(10):1305. 2016. doi:10.3390/molecules21101305 Hodgson AB, Randell RK, Jeukendrup AE. The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms. Adv Nutr. 2013;4(2):129-140. doi:10.3945/an.112.003269 Kakutani S, Watanabe H, Murayama N. Green tea intake and risks for dementia, Alzheimer’s disease, mild cognitive impairment, and cognitive impairment: a systematic review. Nutrients. 2019;11(5). doi:10.3390/nu11051165 Jurado-Coronel JC, Ávila-Rodriguez M, Echeverria V, et al. Implication of green tea as a possible therapeutic approach for Parkinson disease. CNS Neurol Disord Drug Targets. 2016;15(3):292-300. doi:10.2174/1871527315666160202125519 Singhal K, Raj N, Gupta K, Singh S. Probable benefits of green tea with genetic implications. J Oral Maxillofac Pathol. 2017;21(1):107–114. doi:10.4103/0973-029X.203758 Unno K, et al. Anti-stress effect of green tea with lowered caffeine on humans: a pilot study. Biol Pharm Bull. 2017;40(6):902-909. doi:10.1248/bpb.b17-00141. OyetakinWhite P, Tribout H, Baron E. Protective mechanisms of green tea polyphenols in skin. Oxid Med Cell Longev. 2012;2012:560682. doi:10.1155/2012/560682 Narotzki B, Reznick AZ, Aizenbud D, Levy Y. Green tea: a promising natural product in oral health. Arch Oral Biol. 2012;57(5):429-435. doi:10.1016/j.archoralbio.2011.11.017 Tahani B, Sabzian R. Effect of Camellia sinensis plant on decreasing the level of halitosis: A systematic review. Dent Res J (Isfahan). 2018;15(6):379-384. Mazzanti G, Di Sotto A, Vitalone A. Hepatotoxicity of green tea: an update. Arch Toxicol. 2015;89(8):1175-1191. doi:10.1007/s00204-015-1521-x Jówko E. Green tea catechins and sport performance. In: Lamprecht M, ed. Antioxidants in Sport Nutrition. CRC Press/Taylor & Francis; 2015. American College of Obstetricians and Gynecologists. Moderate caffeine consumption during pregnancy. By Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Hibiscus Tea: Benefits, Side Effects, and Preparations Ballerina Tea: Benefits, Side Effects, and Preparations Is Matcha Better for You Than Regular Green Tea? The 8 Best Green Teas of 2022, According to a Dietitian The Best Matcha Powders, According to a Dietitian Can Drinking Too Much Green Tea Have Negative Side Effects? Pu-erh Tea: Benefits, Side Effects, and Preparations Burdock Root Tea Benefits and Side Effects Jasmine Tea: Benefits, Side Effects, and Preparations High Octane Tea: Benefits, Side Effects, and Preparations Ginger Tea: Benefits, Side Effects, and Preparations Health Benefits of Drinking Tea Soursop Tea Benefits and Side Effects The Different Types and Health Benefits of Ceylon Tea Some Tea May Not Actually Be Gluten-Free Barley Tea Benefits and Side Effects When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All