Go green for health: A Green Tea Invitation Quality Life Forum Healthy Eating Series November, 2022
Green Tea Benefits
Teas are popular beverages consumed world-wild for centuries. When it comes to offering health benefits, go green. Green tea is often touted as the healthiest tea. It is chock full of polyphenols and antioxidants that help to boost brain and heart health. Green tea is considered one of the least processed true teas as it does not undergo oxidation.
Green tea has been widely studied and it has been recommended as a healthy beverage. Studies suggest that green tea and its catechins may improve blood pressure, and the effect may be greater in those with systolic blood pressure ≥ 130 mm Hg. The meta-analysis also suggests that green tea catechins may improve total and low-density lipoprotein cholesterol.
Unsweetened brewed green tea contains fewer than 3 calories per cup.
Green tea contains a relatively small amount of caffeine (approximately 29 milligrams [mg] per 8-ounce cup) compared with black tea (around 47 mg per cup) and coffee (about 95 mg per cup).
The caffeine in a cup of tea can vary according to the duration of infusing time and the amount of tea infused.
Green tea contains one of the highest amounts of antioxidants of any tea. Green tea is about 30% polyphenols by weight, of which approximately 80% is EGCG, a powerful antioxidant.
Green Tea Form Variety
Green tea is available in many types and forms, including:
single tea bags
green tea supplements, in capsule form or as liquid extracts
Bottled (note bottled green tea sweetened with sugar or an artificial sweetener may potentially cause more harm than good for health, due to the sugar content)
Green Tea Preparation:
To start, you may try tea tasting for personal choice for green tea selection. Using a small amount (only cover the center of the bottom of the cup) for a light fragrant flavor; for tea pot infusers, measure accordingly.
Broil the water (100 °C) then wait it cool down to about 80 °C to make the tea (make sure the water is broiled for safety but not too hot, which may overkill the leaf tea).
If you prefer pre- rinse, use small amount of water to run through and discard, then fill up the cup/tea pot and cover for 5 minutes. The tea will get stronger with time.
Voila! Take small sips. You may refill water for a 2nd cup.
For better taste and not making its unique flavor too strong (for some may be bitter), here are some ways to help –
Opt for loose leaf teas
Add fewer leaves; natural is better than processed (i.e., decaffeinated or instant powder)
Brewing or Steep with hot water for 1 – 3 minutes or up to 5 minutes, depending how strong you would like it to taste. Don't go overboard.
Ceramic, glass, or specialty tea cups enhance the taste.
Consume it hot in small sips
May use add-ins for personal taste
Green Tea Add-ins
Fresh ginger - adds digestive health benefits and offers a subtle piquant flavor to green teas. Ginger in any form is beneficial to our body because it improves digestion, eases nausea, aids in curing cold and cough.
Lemon - adding lemon to your green tea enhances its health benefits. Vitamin C-rich lemons act as potent antioxidants that fight free radicals and boost our immunity system.
Mint - Add some chopped mint leaves to your green tea and discover instant refreshment. It also helps with digestion, treats common cold, and eases nausea or sickness and more.
Orange peel (dried) – helps ease throat irritations and cough.
Cinnamon stick - adds a little sweetness with a spicy kick, without sugar/sweeteners
To take the health benefits, you will need to make the green tea a daily routine. Enjoy green tea throughout the day is an effective way to cut down sugary drinks. The holiday season is up coming. Send an invite for families and friends; enjoy a tea party and the holiday reunion.
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
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