6 Superfoods To Detox Your Body-GREEN TEA

Written by ~ Karen Mia

Welcome back to the series!

This week's superfood: Green Tea.

Did you know that next to water, tea is the most commonly consumed beverage across the world? Green tea is also one of the oldest and most revered for its many health benefits.

There is certainly lots of buzz surrounding its long list of potential health benefits, but is it all for real, or just hype? Well, today we are going to find out. Sticking with the green superfoods, we will discover everything worth knowing about this vibrant and refreshing tea, including its origins, variations, nutritional content, and popular uses.

Lets Get The Tea…

In the last article in our series, we discussed how our bodies often contain excess free radicals (oxidants) and unstable molecules, most often brought in through processed foods and environmental pressures. While free radicals aren’t all bad, and actually play a part in oxidizing nutrients from our food into chemical energy, once they begin to accumulate in excess, they can become unstable and dangerous.

It is this oxidant overgrowth that begins to attack our healthy cells and artery walls, leading to oxidative stress and eventually cell damage, along with potentially devastating conditions such as chronic inflammation, auto immune disorders and cancer.

We also previously discussed the potential power of antioxidants (anti – oxidants, get it?), and how they neutralize these molecules, therefore eliminating unwanted toxins from the body. Antioxidants are a commonly occurring theme in superfoods and play an essential role in the detoxification process. Most every food on our list is packed full of them, and green tea is no exception.

Tea Through The Ages

Historians can trace the cultivation of green tea in China to as far back as the Han Dynasty (206 AD-220 AD), although it is thought to have existed as far back as 2,000 BC. Its use in these early years was purely medicinal. We first hear of green tea being consumed for enjoyment in China’s early Tang Dynasty (600 AD to 900 AD). During that time, a groundbreaking book was written called the “Cha Jing”, which translates to “The Classic of Tea” by Lu Yu.

This book is now considered to be one of the most important of the period, as it was the first to thoroughly explore green tea as an essential part of Chinese culture. It was also during this time in China that the ritual of the formal tea ceremony was introduced. However, these rituals were generally only available to the very elite. As a result, green tea consumption came to be known as a status symbol of high society for a time.

Green teas roots in Japan go back to the 8th century, as Buddhist monks would indulge in the drink while meditating. Its high caffeine content acted as a powerful stimulant, thus warding off sleep as they searched for enlightenment. Much like in China, green tea became an integral part of Japanese culture, especially after Japanese Tea ceremonies were implemented as a ritual of their society.

It wasn’t until the mid 19th century that green tea made its way into western cultures. Up until that point, residents of Europe and North America had only been familiar with black teas, which was the result of freshly harvested green teas that became withered on its months long journey to the nearest port through the desert. With the invention of clipper ships that could maneuver into narrower ports, teas could be transported in less than half the time, allowing them to arrive around the world in a more preserved-and green-state.

Despite its more than millennial long history, the processing methods of this tea haven’t changed much.   In most countries, green teas are still hand-harvested   and shaped, often with the help of simple tools that have   been passed down through several generations.

The ways in which it is used have certainly changed drastically, particularly over the last century. Today, green tea can be found everywhere in mainstream society. From loose leaf and powdered versions (matcha) to tea bags and foods such as baked goods and other novelties. It is not unusual to commonly be found in cosmetics and hair care products.

Green Tea Variants

The growing conditions for green tea can be broken down between two different types: sun-grown and shade-grown. The leaves are usually harvested three times a year with the first harvest producing the greatest quality leaves.

Most often, green tea is grown and harvested in either China or Japan, depending on the variant. It is not possible to go through each individual type of tea in this tiny little article, so I have highlighted some of the more popular variants.

 Chinese Green Teas

 

 

Dragonwell has flat sword-shaped leaves, a brilliant jade green hue and a clean and mellow flavor.

Gunpowder gets its name because of its method of preparation. The leaves are hand-shaped into small spheres that resemble gunpowder and with its slightly brisk and smoky flavor, the name fits. Gunpowder tea is the primary ingredient in Moroccan Mint tea, and its hazy, sulfuric flavor helps to balance out the sharpness of the mint.

       Japanese Green Teas

      

 Gyokuro (Tencha) is a highly sought after green tea, it is easily the most elite variation of the bunch. This is primarily due to the care taken throughout the growth and harvesting processes. Tencha leaves are shade-grown for up to 20 days, and then carefully selected and promptly steamed to maintain their elevated levels of chlorophyll. This results to a bright green color and a lush finish.

Sencha is the most common green tea from Japan and the base for many green tea fusions on the market. Unlike Gyokuro, the Sencha leaves are most often grown in direct sunlight. Sencha or “infused tea”, gets its name from its distillation method which involves infusing the whole tea leaves in hot water and delivers a verdant brew with fresh, grassy after notes.

Matcha, the finely ground form of tea most often used traditional Japanese tea ceremonies, is prepared by crushing Tencha leaves, then whisking the tea powder with hot water in a ceramic bowl. The sweet flavor of matcha is due to the number of amino acids present in the tea and the higher the quality, the sweeter and deeper the flavor is.

Nutritional Profile

Generally, an 8oz cup of green tea yields about 15-48mg of caffeine per serving. The specific amounts differ across the variation of the tea and its steep time (the longer the steep time, the higher the caffeine content).

Below is a chart displaying the approximate caffeine content and other nutrient values among the most popular types, based on a 3-minute steep time:

All variants: Fat: 0 G,  Calorie: <3 G (mg per 100g), Carbohydrates: 0 G

Green Tea Type	Vitamin B2 (mg per 100g)	Vitamin E (mg per 100g)	Manganese (mg per 100g)	Potassium (mg per 100g)	L-theanine (mg per 100g)	Caffeine (mg per 100g)
Dragonwell	0.03 mg	0.30 mg	0.15 mg	2 mg	1.8 mg	15 mg
Gunpowder	0.02 mg	0.25 mg	0.10 mg	1 mg	1.5 mg	12 mg
Gyokuro	0.05 mg	0.60 mg	0.30 mg	5 mg	4 mg	25 mg
Sencha	0.04 mg	0.42 mg	0.20 mg	3 mg	2.5 mg	20 mg
Matcha Powder	0.60 mg	1.50 mg	0.55 mg	27 mg	6.2 mg	35 mg

 

Health Benefits

Green tea is world renowned for its many health advantages. It has a much higher concentration of healing properties like chlorophyll, polyphenols, and antioxidants than other tea types. Green tea has been commonly used in traditional Chinese and Indian medicine and in preventive and functional medicine around the world for a variety of functions. Here are a few examples.

May Reduce Inflammation

Short term inflammation is our body's natural reaction against injury and infection, but prolonged inflammation can often lead to a slew of health problems, such as auto-immunity, high blood pressure, and cancer. As we know, green tea is packed with antioxidants, which are rich in polyphenols, which in turn excrete flavonoids, all of which work together to neutralize inflammation in the body.

Supports Brain Function

L-theanine is an essential amino acid found in high concentrations in green tea. L-theanine is a world renowned and commonly sought supplement that is known to significantly improve brain function by strengthening memory and reducing anxiety.

Might Improve Cholesterol Levels

Studies have shown that drinking just one cup of green tea per day for a 4 week time span can potentially lower cholesterol by 8 to 25%. This is due to the incredible power of the plant compound catechins found in green tea, whose job it is to inhibit the oxidation of LDL cholesterol, thus preventing plaque from forming in the arteries.

Good For The Gut

Catechins come to the rescue once again. They contain components that soothe muscles in the digestive tract while stimulating the natural enzymes in our body to properly break down food. This in turn helps eliminate the build-up of gas in the intestines that can often lead to bloating and discomfort.

While most teas double as a digestive system pacifier, all for their own unique reasons, green tea may be one of the very best of them all when it comes to maintaining a healthy gut microbiome. Green tea consumption has been linked to improving gut health by populating healthy bacteria in the intestines. Research at Ohio State University that has found evidence to prove that green tea can encourage the growth of good gut bacteria, leading to a catalogue of benefits, including lowering the risk of obesity. A strong and healthy microbiome can also result in less permeability in the intestinal wall, often a precursor to “leaky gut” syndrome.

**Side note: Take caution if you are in the habit of immediately following up an iron-rich meal with a cup of green tea, as it contains the plant chemical tannins, which can act as an inhibitor to iron absorption.

Healthier Teeth And Gums

A 2009 study published in the Journal of Periodontology analyzed the periodontal health of 940 Japanese men, ages 49- 59, and found that those who regularly drank green tea had superior periodontal health than subjects that consumed less or none at all. “It has been long speculated that green tea possesses a host of health benefits', said author of the study Dr Yoshihiro Shimazaki of Kyushu University in Fukuoka, Japan. “We were eager to investigate the impact of green tea consumption on periodontal health, especially considering the escalating emphasis on the connection between periodontal health and overall health.” (Br Dent J 208, 384 (2010))

One potential reason for this is that green tea acts as a natural astringent, with inherent microbe clearing properties. It has also been hypothesized that oral health is generally better among eastern green tea drinkers, in part because the Asian population generally uses far less sugar in their tea than in other countries. Nevertheless, green tea certainly packs a strong punch in many parts of the body.

Wound Healing

Green tea has been used as a natural antiseptic amongst the Asian community for centuries. Its effects on surgical wound healing, such as stimulating blood vessel formation and thickening collagen, for instance, are common knowledge in the eastern hemisphere. Green tea also contains a number of compounds, such as copper and sulfuric acid, that are known to help speed up the healing process of burns and cuts by promoting tissue repair and reducing inflammation.

May Reduce the Risk of Cancer

As previously mentioned, antioxidants found in green tea, particularly polyphenols, aid in protecting cells from oxidative damage, a common contributor to several chronic illnesses and cancers. Polyphenols can help prevent the accumulation of free radicals that may cause damage to or the death of cells, potentially reducing the overall risk of cancer.

Tea Timing

Keep in mind that while green tea has essentially no caloric or fat content, it does have a very high concentration of caffeine; possibly even higher than coffee depending on how long you steep it. So, it’s important to be mindful about the times in which you consume it. Too much of a good thing too close to your bedtime may just give you a brutal case of insomnia.

Drinking tea too close to meal, especially one high in iron, can also potentially cause some problems: Tannins, a natural chemical found in green tea, will often bind to iron - a mineral responsible for transporting oxygen to cells to support energy - and prevent it from being absorbed in the digestive tract. While this isn’t necessarily dangerous for a generally healthy person, it may be worth noting, especially for someone who is prone to iron deficiency. "It’s best to sip green tea at least an hour before or after a meal to maximize antioxidant absorption", suggests Chrissy Arsenault, a registered dietitian nutritionist at Trainer Academy.

All things considered, drinking green tea in the morning is an ideal choice, as doing so can provide you with all its uninhibited benefits. For one, you’re getting a healthy dose of flavonoids, polyphenols and catechins (oh my!) first thing in the morning. For another, drinking it on an empty stomach can help promote maximum absorption, based on research suggesting that fiber, along with some proteins and minerals, may impair the bioavailability of flavonoids when consumed together. In short, flavonoids may get trapped within the components (like fiber) in food, essentially hiding them from the body during digestion.

Preparation and Uses

Brewing with hot water remains the most popular method of preparation. The general recommendation is about 1-2 teaspoons of green tea per 8 fl oz cup of water. If using a tea bag, 1 bag per 8 oz of boiling water will suffice. Steep (let sit in the hot water) for between 1 to 5 minutes, depending on your strength - and caffeine -  preference. If you prefer your tea iced, brew with boiling water first, steeping the tea a bit longer than you would for hot tea, then add to a pitcher of ice and cool in the refrigerator for an hour or so.

Consider adding lemon or another citrus fruit to your tea, iced or hot; and not just a splash-slice it up, get fancy! Try pairing your tea with a bowl of strawberries or another food high in vitamin C. Avoid topping it off with dairy though – while there is existing research showing that vitamin C may enhance the absorption of antioxidants found in green tea, adding cow or soy milk has been found to decrease its antioxidant content.

Green tea is also fantastic upgrade to a smoothie. For a cool refreshing treat, pour your freshly brewed and thoroughly steeped green tea into a couple ice cube trays and pop in the freezer. Once frozen, throw those tea cubes into your blender along with your other smoothie ingredients, voila’ a superfood power punch!

Green tea is very versatile. If you decide that you aren’t much of a tea drinker, that’s okay! There are so many other ways to harness its incredible nutritional benefits. From tinctures that allow you to simply place a couple drops under your tongue, to body scrubs and lotions, and extracts that are infused into a variety of foods, you will not face difficulty finding an alternative to tea sipping.  If you do venture to purchase a beauty product containing green tea, just be sure to read the ingredient list. There are many reputable brands on the market, yet there are also some that only include the bare minimum amount of tea in the product that enables them to label it as such.

If you’d like to be sure you are getting the real deal, and therefore all of its benefits, try whipping up a concoction yourself. There are countless simple ways to incorporate green tea into your beauty regimen, so get creative! Here are a few suggestions:

Toothpaste: Going back to the aforementioned Japanese study that highlighted the potential oral health benefits for regular green tea consumers, what could be better than a DIY toothpaste? Just mix wet green tea leaves and baking soda together into a paste and start brushing. Alternately, try using a cup of cooled green tea as mouthwash.

Deep Conditioner For Scalp and Hair: Steep 2 green tea bags or 2 tablespoons of tea leaves in a cup of hot water, then mix the liquid with a tablespoon of coconut oil and a tablespoon of honey. Apply liberally to scalp and hair, leaving on for 30 minutes. Rinse very thoroughly. The scalp will be moisturized and the hairshaft smooth and soft.

Green Tea Eye Treatment: Take 2 green tea bags, soak in cold water, then place in the freezer for around 10 minutes. Simply place over your eyes for 20 minutes or so. This super simple home spa technique will reduce puffiness and swelling; thanks to the caffeine, and soothe and comfort the eyes; thanks to the chill.

 

So there you have it, another week down, another superfood expose under our belts. Join us next week when we reveal the next superfood on our list (its a surprise!). In the meantime, stay green my friends!

~K.M.

***All content shown on this website is intended for educational and entertainment purposes only. It is never intended to diagnose, treat, or cure any condition. If you need medical care, please consult with a licensed medical professional.