目次:
- 緑茶の事実
- 13緑茶の健康上の利点–科学に裏打ちされた
- 1.緑茶EGCGは減量を助けます
- 2.緑茶の抗酸化物質は特定の癌と戦うのを助けるかもしれません
- 3. Green Tea May Reduce Insulin Resistance And Risk Of Diabetes
- 4. Green Tea Antioxidants May Improve Cardiovascular Health
- 5. Green Tea Catechins May Improve Brain Function
- 6. Green Tea EGCG Is Great For Skin And Hair
- 7. Green Tea Antioxidants May Reduce PCOS Risk
- 8. Green Tea Catechins May Reduce High Blood Pressure
- 9. Green Tea Catechins May Reduce Inflammation And Arthritis
- 10. Green Tea May Reduce Depression And Anxiety
- 11. Green Tea EGCG Can Fight Bacteria, Fungi, And Virus
- 12. Green Tea Polyphenols Are Good For Oral Health
- 13. Green Tea May Boost Immunity And Increase Longevity
- How Many Cups Of Green Tea To Drink Per Day?
- Side Effects Of Drinking Too Much Green Tea
- Conclusion
- 91 sources
- 利点
- いつ飲むか
- 副作用
緑茶は世界で最も人気のある健康飲料です(1)。 Camelliasinensis 植物から得られ ます。 緑茶には、科学的に証明された健康上の利点があるカテキンが含まれています(2)、(3)。この投稿では、緑茶の13の利点と、定期的に飲む必要がある理由について説明します。スクロールし続けます。
緑茶の事実
- 緑茶は紀元前3000年に中国で発見されました(4)。日本とインドでは、瞑想と健康のために緑茶を旅行して飲んだ僧侶たちに人気がありました。
- すべてのお茶(紅茶、ウーロン茶、抹茶など)は、同じ植物、つまり Camelliasinensis から得られます。ただし、緑茶は黒茶やプーアル茶よりも加工や酸化が少ないです。したがって、フェノール化合物やその他の栄養素が豊富です(5)、(6)。
- 緑茶には、次のような抗酸化物質が含まれています。カテキンには4つのタイプがあります(7)。
- エピカテキン(EC)
- エピカテキン-3-ガレート(ECG)
- エピガロカテキン(EGC)
- エピガロカテキン-3-ガレート(EGCG)
これら4つのうち、EGCGはさまざまな病気や健康問題と戦うのに最も効果的です。
緑茶があなたに良い理由を見つけましょう。
13緑茶の健康上の利点–科学に裏打ちされた
1.緑茶EGCGは減量を助けます
世界人口の約3分の1が太りすぎまたは肥満です(8)。ありがたいことに、緑茶のEGCGは、体重減少(0.6 kg – 1.25 kg)を助け、体脂肪を減らし(0.5 kg – 1.8 kg)、ウエストサイズを小さくするのに役立ちます(9)。緑茶が体重を減らし、おなかの脂肪を取り除くのにどのように役立つかを次に示します。
- 新陳代謝と脂肪の酸化を促進–緑茶カテキンとカフェインは新陳代謝を開始し、速い脂肪の酸化(脂肪が脂肪酸に分解される)を誘発します。ある研究では、EGCG含有量の高い緑茶抽出物(GTE)が、脂肪を分解する遺伝子を刺激することがわかりました(10)。別の研究では、緑茶EGCGは脂質吸収を減少させることにより、内臓脂肪の37%を減少させることがわかりました(11)。
- 熱発生を誘発–緑茶抽出物(GTE)は熱発生(体の熱産生)を誘発し、それが体重減少につながります(12)。緑茶に含まれるカフェインとカテキンは、カテコール-o-メチルトランスフェラーゼ酵素を阻害することにより、熱発生の延長を助けます(13)。
- 飢餓削減- EGCGは、緑茶のヘルプのカフェインは、飢餓遺伝子およびホルモン(14)を調節することによって食欲を減らします。科学者たちは、EGCGが空腹ホルモンであるレプチンのレベルを低下させることを発見しました。これにより、実験用ラットの摂餌量が60%減少し、体重が21%減少しました(15)。
- 身体能力の向上–緑茶EGCGおよび/または緑茶抽出物は、アスリートの倦怠感を軽減するのに役立ちます。これにより、身体活動とパフォーマンスが向上し、回復時間が短縮されます(16)。緑茶抽出物はまた、運動持久力を8〜24%延長するのに役立ちます(17)。
- ゼロカロリー–緑茶のカロリーはゼロです。減量ダイエットをしている人は、1日に2〜3杯の緑茶を飲めば、カロリーを消費しすぎることを心配する必要はありません。
結論–緑茶は新陳代謝を高め、脂肪を溶かし、身体能力を向上させるため、減量に適しています。
2.緑茶の抗酸化物質は特定の癌と戦うのを助けるかもしれません
制御されていない細胞分裂と異常な細胞の広がりは癌を引き起こします(18)。これは、米国で2番目に多い死因です(19)。緑茶の強力な抗酸化物質は、細胞やDNAに酸化的損傷を引き起こす有害な遊離酸素ラジカルを除去することにより、癌と戦うのに役立つ可能性があります。
- 乳がん– EGCGは、乳がんのリスクを19%、再発を27%削減するのに役立ちました(20)。緑茶の抗がん作用は、乳がんの発現と活性酸素種(ROS)レベルを低下させるのに役立つ可能性があります(21)。EGCGは癌遺伝子(癌遺伝子)の活性と癌細胞の増殖を抑制します(22)。
- 結腸がん–緑茶は、非喫煙者の結腸がんのリスクを減らすのにも役立ちます。緑茶の摂取量を2g増やすと、結腸がんのリスクが12%減少することが示されました(23)。別の研究では、科学者は、緑茶を6か月間飲んだ人は、消化器がんのリスクが17%減少したことを発見しました(24)。
- 鼻咽頭がん–緑茶に含まれるEGCGは、鼻咽頭(頭頸部)がんのリスクを軽減します。癌細胞の増殖、移動、および癌細胞死(アポトーシス)を防ぎます(25)。
- 子宮頸がんと前立腺がん– EGCGは子宮頸がん細胞の増殖を抑制します(26)。1日に少なくとも5杯の緑茶を飲むと、男性の前立腺がんのリスクを減らすのに役立ちます(27)。
- Lung Cancer – Drinking at least three cups of green tea per day may also reduce the risk of lung cancer in smokers (28). EGCG helps halt lung cancer cell proliferation and detoxify environmental toxins and cancer-causing agents (carcinogens) (29), (30).
Bottom Line – Green tea EGCG is a powerful anticancer agent. It reduces oxidative damage, prevents uncontrolled cell growth and migration, and induces cancer cell death.
3. Green Tea May Reduce Insulin Resistance And Risk Of Diabetes
Diabetes is a global epidemic, and by 2045, it may affect about 629 million people (31). People with diabetes have high blood sugar levels – due to the body’s inability to produce enough insulin (type 1 diabetes) or insulin resistance (type 2 diabetes) (32).
Epigallocatechin gallate (EGCG) increases satiety, aids weight loss, reduces waist circumference, increases insulin sensitivity, and regulates blood sugar levels (33), (34).
Consuming three cups of green tea per day can reduce the risk of type 2 diabetes by 42% (35).
Bottom Line – Green tea catechins help reduce the risk of type 2 diabetes by aiding weight loss, increasing insulin sensitivity, and lowering serum blood glucose levels.
4. Green Tea Antioxidants May Improve Cardiovascular Health
Cardiovascular diseases (CVD) like heart disease, stroke, and cardiac arrest are the leading causes of deaths every year (36). These diseases are caused due to high LDL cholesterol and serum triglycerides, obesity, and high blood pressure. Green tea helps in the following ways:
- May Lower LDL Cholesterol – In a study, EGCG lowered LDL cholesterol (cholesterol deposits on arterial walls blocks the blood flow) by 9. 29 mg/dl (37).
- May Reduce High BP – Drinking green tea helped reduce visceral fat accumulation by 17.8%, decreased cholesterol absorption and LDL oxidation, and reduced blood pressure (38), (39), (40).
- Low doses of green tea also help prevent atrial fibrillation and improve heart health (41).
Bottom Line – Green tea may help prevent the risk of cardiovascular diseases like heart attack and stroke by lowering total and LDL cholesterol levels, reducing high blood pressure, and aiding weight loss.
5. Green Tea Catechins May Improve Brain Function
Scientists have found that EGCG and l-theanine (an amino acid found in green tea) have antioxidant properties (42). These compounds help protect your brain and improve brain function, cognition, mood, and attention (43). Here’s how green tea helps:
- May Prevent Brain Dysfunction – The neuroprotective properties of green tea induce neuritogenesis (synthesis of new neurites) and help suppress brain dysfunction (44).
- Can Improve Memory – Studies show that green tea consumption can help improve memory and reduce the risk of Alzheimer’s and Parkinson’s (45), (46).
Bottom Line – The EGCG and l-theanine in green tea improve brain function, mood, attention, and protect from neurodegenerative diseases.
6. Green Tea EGCG Is Great For Skin And Hair
- Delays Skin Aging – Green tea antioxidants help protect the skin from UV rays, oxidative stress, photodamage, and skin cancer (47), (48). Green tea antioxidants also help delay collagen ageing, thereby keeping your skin looking young (49).
- Lowers Skin Inflammation – The anti-inflammatory property also protects the skin from inflammatory reactions and skin conditions like acne, atopic dermatitis, keloids, warts, hirsutism, candidiasis, etc. (50).
- Prevents Hair Fall – A study published in the Journal of Cosmetic Science showed that the application of green tea extract on the scalp helped reduce scalp greasiness (51). Green also helped reduce androgenetic alopecia (male pattern baldness) or hair loss (52).
- Makes Hair Smooth And Shiny – Green tea may stimulate hair growth by inhibiting Dihydrotestosterone (DTH), and it also softens hair (53), (54). It contains polyphenols and vitamins C and E, which are known to promote lustrous hair.
Bottom Line – The antioxidant and anti-inflammatory polyphenols in green tea help maintain good skin and hair health.
7. Green Tea Antioxidants May Reduce PCOS Risk
Polycystic ovarian syndrome (PCOS) is a hormonal disorder in women (55). High amounts of androgens (male hormones), irregular periods, and excessive facial hair are a few characteristics of PCOS. Green tea may help in the following ways:
- Aids Weight Loss – Research shows that overweight or obese women (who are prone to develop PCOS) who drink green tea can prevent the risk of PCOS by losing weight (56).
- Prevents Hormonal Imbalance – Another study confirmed that green tea helps reduce testosterone levels and decreases fasting insulin levels (57).
- Reduces Cysts – Green tea polyphenols can also help reduce the number of cysts and cyst layer thickness (58).
Bottom Line – Green tea antioxidants may help women with PCOS by reducing total body fat, testosterone levels, number of cysts, and cyst layer thickness.
8. Green Tea Catechins May Reduce High Blood Pressure
Complications from high blood pressure or hypertension claim about 9.4 million lives per year (59). Poor diet, inactivity, age, genes, and gender may cause high blood pressure. Green tea helps in reducing high blood pressure and relaxes the smooth muscles.
- Reduces High Blood Pressure – Scientists found that green tea or green tea extract (GTE) could reduce systolic and diastolic blood pressure in overweight and obese adults (60). Another study confirmed that green tea helped lower systolic blood pressure by 6.6% and diastolic blood pressure by 5.1% (61).
- Relaxes Smooth Muscles – The powerful antioxidant and anti-inflammatory properties of green tea help relax smooth muscle contraction, reduce inflammation, and lower vascular oxidative stress, thereby reducing high blood pressure (62).
Bottom Line – Regular consumption of green tea helps reduce systolic and diastolic blood pressure.
9. Green Tea Catechins May Reduce Inflammation And Arthritis
Inflammation is the body’s first response to injury, infection, or autoimmune diseases. It paves the path for healing. But chronic or constant inflammation may cause weight gain, allergies, diabetes, arthritis, cardiovascular diseases (CVD), and chronic obstructive pulmonary disease (COPD), etc. (63). Here’s how green tea helps manage inflammation:
- May Reduce Inflammation And Diseases – Green tea’s anti-inflammatory and antioxidant properties help reduce the inflammatory markers in Inflammatory Bowel Disease (IBD), gastric cancer, arthritis, inflammation-induced weight gain, and neurodegenerative disorders (64).
- Helps Manage Arthritic Inflammation – According to the Arthritis Foundation, EGCG in green tea has 100 times stronger antioxidant activity than vitamins C and E(65). Consuming 4-6 cups of green tea may help reduce swollen joints and inflammation in people with rheumatoid arthritis (66). EGCG inhibits pro-inflammatory molecules and inflammatory signalling pathways that lead to inflammation and arthritis (67), (68).
Bottom Line – Green tea’s anti-inflammatory properties may help reduce chronic inflammation, swelling, redness, and joint pain by blocking inflammatory pathways.
10. Green Tea May Reduce Depression And Anxiety
More than 300 million people deal with depression, and 40 million people with anxiety (69), (70). Green tea can reduce the symptoms in the following ways:
- Improves Mood – Research studies show that green tea catechins help lower symptoms of depression and anxiety (71), (72). Green tea antioxidants also helped reduce depression in people who had a stroke (73).
- Reduces Stress Hormones – Green tea polyphenols or catechins work by reducing stress hormones commonly associated with depression and anxiety (74).
Bottom Line – Green tea polyphenols help reduce stress hormones, thereby reducing anxiety and depression and improving mood. It is not without reason that Buddhist monks drink green tea before meditation.
11. Green Tea EGCG Can Fight Bacteria, Fungi, And Virus
Pathogenic microorganisms like certain bacteria, virus, fungi cause infections and may also claim lives (75).
- Fights Bacterial Infections – EGCG is a natural antibiotic. Researchers found that the EGCG in green tea could help protect from bacterial infections in the lungs (76). Green tea’s antimicrobial property is effective against oral bacteria, UTI caused by cold, and the notoriously dangerous Bacillus anthracis (anthrax bacteria) (77), (78), (79).
- Fights Fungal And Viral Infections – Studies have also confirmed that green tea is effective against fungal and viral infections (80).
Bottom Line – Green tea has antimicrobial properties that help reduce the chances of bacterial, fungal, and viral infections.
12. Green Tea Polyphenols Are Good For Oral Health
- Protects Oral Health – The antibacterial properties of green tea polyphenols also help protect the oral cavity from bacterial infections. Green tea protects oral health by reducing oral cavity oxidative stress due to smoking (81).
- Improves Dental Health – The anti-inflammatory property of green tea helps reduce inflammation and the risk of periodontal diseases and dental caries (82), (83), (84). Green tea polyphenols improve dental health and reduce the risk of oral cancer (85).
Bottom Line – Green tea’s antimicrobial, antioxidant, and anti-inflammatory properties help reduce the risk of dental caries, oral cancer, and bacterial infections.
13. Green Tea May Boost Immunity And Increase Longevity
- May Increase Lifespan – Research showed that people in China who regularly consumed green tea lived longer with as high as 10% reduced risk of mortality (86).
- May Improve Quality Of Life In The Elderly – Drinking green tea may help strengthen immunity and lower functional disability in the elderly (87), (88).
- May Reduce Risk Of Death –Green tea consumers who are non-smokers may have reduced risk of death from causes like high cholesterol, depression, stroke, obesity, high blood pressure, and diabetes (89), (90).
Bottom Line – Green tea antioxidants may help boost immunity and increase the chances of living a longer, healthier life.
These are the 13 reasons to drink green tea regularly. Drinking too many cups of green tea at odd times may have a few side effects. Scroll down to know how many cups to drink and when.
How Many Cups Of Green Tea To Drink Per Day?
You may drink three cups of green tea per day. Do not exceed the limit of four cups. Drink green tea 20-30 minutes before lunch, evening workout, and dinner. You may also have a cup of green tea with breakfast.
Avoid drinking it on an empty stomach (drink lime water or just water on an empty stomach). Also, avoid drinking green tea right before sleeping. The caffeine may prevent you from falling asleep. Drink it at least 4-5 hours before bed.
Note: Drink decaffeinated green tea if you are caffeine intolerant.
What will happen if you drink too many cups of green tea per day?
Side Effects Of Drinking Too Much Green Tea
- May cause liver toxicity and kidney issues.
- May cause spina bifida in newborn babies (91).
- May cause insomnia.
- May cause stomach upset and cramps.
Here are a few more green tea side effects in detail.
Conclusion
Green tea is one of the best health drinks. Its antioxidant and anti-inflammatory properties can help in combating various diseases and conditions. However, you must not consume more than 3-4 cups of green tea per day. Also, it is best that you brew it using these methods instead of using green tea bags. With that in mind (and after talking to your doctor), start drinking green tea for a better and healthier life. Cheers!
91 sources
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