15 Proven Health Benefits of Green Tea + 3 Variations15 min estimated reading time

what is the health benefits of green tea

15 Proven Health Benefits of Green Tea + 3 Variations

Here is all you need to make a great cup of green tea!!



Green tea is healthy they say. Many health claims also do the round.

It would also help with losing weight and burning belly fat.

Is green tea really as healthy as one says? And does it really help to lose weight?

I searched for you what the scientifically proven health benefits of green tea are and share them with you here.

What you will learn in this article:

  • The difference between ordinary tea and green tea
  • How that is with green tea and weight loss
  • What are the proven health benefits of green tea

Finally, I give you a few green tea variation recipes that make green tea even healthier.

What is green tea?

Green tea is made from the same tea leaves as the ‘ordinary’ black tea that we all know.

discovery tea

In the West, more than 90% of tea sales are black tea and it was the only tea type that was drunk in the West for a long time.

In China, Japan and Afghanistan people have been drinking green tea for centuries. Because of the health benefits, it is now increasingly being drunk in the West.

The legend tells us that tea was discovered when the leaves of the tea plant blew in the hot water of the legendary Chinese emperor Shennong. The water started to smell nice, got a tan and tasted good and tea was born.

Green, black and white teas are made from the leaves of the tea plant (the Camellia sinensis). The difference is in the duration of oxidation of the leaves.

To make black tea, the leaves are allowed to oxidize longer. The result is that the leaves turn black but also that the tea will retain its flavor longer, for decades. This made black tea in the past suitable as an export product from the Far East.

oxidation process

The oxidation process is started immediately after the harvest by treating the tea leaves with hot steam. Enzymes in the tea leaves cause the oxidation of polyphenols.

After oxidation, the leaves are rolled and crushed mechanically, after which they are dried and the green tea is ready for use.

To make white tea, unopened leaf buds are used that are dried immediately after steaming. Because white tea is the least processed, it contains the most antioxidants, even more than green tea.


An important difference between black and green tea is the way you prepare it. To make black tea, you can use water just off the boil, while for green tea you can use water that is between 70 and 80 degrees Celsius. Otherwise, green tea would become too bitter.

Caffeine in green tea

Green Black tea

As far as caffeine is concerned, it makes no difference whether you drink green or black tea, they both contain the same amount.

If you put a cup of green tea, it will contain about 20 to 50 mg of caffeine. In comparison, a cup of coffee contains about 80 mg of caffeine and a can of cola 40 mg.

Up to 400 mg of caffeine is seen as a safe upper limit. If you drink more than this can give side effects such as:

  • A headache
  • Sleep problems
  • Palpitations
  • Fears
  • Tinnitus
  • Vibrate or tremble
  • Restless
  • Faster irritated

If you are used to drinking a lot of caffeine and you want to reduce this, you will have to deal with withdrawal symptoms. These are:

  • Fatigue
  • A headache
  • Shaking hands

Lose weight with green tea?


Green Tea and lose belly fat

Is green tea the panacea that can help you lose weight? Because green tea, thanks to the caffeine, temporarily accelerates your metabolism you would think so. But of course, we want to know what science says about this.

I found three studies that show that drinking green tea causes a decrease in body fat. And especially the cosmetically undesirable and unhealthy belly fat.

From these studies, you may conclude that green tea helps to lose weight when following a diet with calorie restriction.

You can not expect to lose weight by just drinking green tea and just continuing to eat as you always do. It ensures that you lose that little bit extra when you are on the line.

Health benefits green tea

Tea is more than hot water with a taste. The tea leaves release nutrients that are good for health in the hot tea.

What makes green tea so healthy is the antioxidants it is rich in. Antioxidants protect our body against free radicals. An excess of free radicals is harmful to health because they cause oxidation of tissue and body cells. This is because the free radicals react with the DNA in our body cells.


Damage to the DNA of our cells is seen as one of the possible causes of cancer and aging.

Free radicals are caused by air pollution, smoking or sitting in the sun for a long time. Well-known antioxidants are vitamins C and E. The most important antioxidants in green tea are polyphenols such as epigallocatechin gallate (EGCG). These are known as very powerful antioxidants.

English Tea

In order to take full advantage of the antioxidants in green tea, it is best to drink the tea without milk and not like the often English ones do.

By adding milk to your tea, you bring down the antioxidant content. If you follow this blog you will know that I am not such a fan of milk anyway. Why this is so you can read in my critical dairy review.

You also do well to buy green tea of high quality. Research shows a clear correlation between tea of poor quality and fluoride content.

Health benefit # 1: lowers the risk of cancer

Green tea lowers the risk of certain types of cancer. This thanks to the antioxidants it is rich in.

It reduces the risk of the following cancers:

  • Colon cancer
  • Breast cancer
  • Prostate cancer

Green tea may also reduce the risk of other forms of cancer. However, this can not be said with sufficient certainty because more research is needed for this.

The fact that green tea reduces the risk of colorectal cancer can be said with certainty. 29 studies were analyzed and it showed that the risk is reduced by an average of 42%.

The risk of breast cancer is reduced by 20% to 30% by drinking green tea from a meta-analysis.

Less research has been done to reduce the risk of prostate cancer. However, a study shows that the risk is reduced by 48%.

Health benefit # 2: reduces the risk of infections

Green tea works antiviral and antibacterial which lowers the risk of infections and makes you less likely to become infected with viruses such as the influenza virus.

Health benefit # 3: good for oral hygiene


Studies show that green tea inhibits the growth of the bacteria responsible for plaque formation, reducing the risk of caries (tooth decay) and gum disease.

For this bacterial inhibiting effect, it is important that the oral cavity comes into contact with the polyphenols in green tea. You get this touch by drinking green tea.

For this bacterial inhibiting effect, it is important that the oral cavity comes into contact with the polyphenols in green tea. You get this touch by drinking green tea.

Pills with green tea extract will not improve oral hygiene.

Health benefit # 4: good for a fresh breath

Because green tea inhibits the growth of the bacteria in the oral cavity, this will make you less likely to suffer from bad breath.

Health benefit # 5: improvement of brain functions

dopamine brain

Green tea contains caffeine which is known for its stimulating effect. Caffeine causes more neurotransmitters such as dopamine and noradrenaline to be fired.

Caffeine has the effect that it improves your responsiveness, memory and mood.

You also have this effect on coffee, which makes green tea not unique. In addition to caffeine, green tea also contains the amino acid L-theanine. This amino acid increases the production of dopamine and alpha waves in the brain and reduces fear.

Research shows that the combination of caffeine and L-theanine improves the brain functions.

Health benefit # 6: reduces the risk of cardiovascular disease

Given that green tea is rich in antioxidants, you will probably not be surprised that the risk of cardiovascular disease is reduced.

An increased total cholesterol, LDL cholesterol and triglycerides mark an increased risk of cardiovascular disease. It is the oxidation of LDL cholesterol particles causing problems.

Because green tea increases the number of antioxidants in the bloodstream, this helps to prevent oxidation of the LDL cholesterol particles so that the risk of cardiovascular disease is reduced (source, source).

And this is not just a theory. Studies have shown that green tea drinkers have a lower risk of cardiovascular disease, up to 31%.

Health benefit # 7: anti-aging

Cancer and cardiovascular disease are at the top of the list of the most common causes of death in our Western society. Japanese man on age

Since green tea reduces the risk of cancer and cardiovascular disease, the logical consequence is that green tea drinkers live longer. This has been confirmed in studies.

A 6-year study of 14 thousand Japanese people at age showed that the people who drank the most green tea died least often during the period that they were followed.

A larger survey, among 40 thousand adult Japanese, also showed that the largest green tea drinkers lived longer. 11 years they were followed for this study.

This study showed that the largest green tea drinkers died least often from cardiovascular disease or stroke.

Health benefit # 8: lowers the risk of Alzheimer’s and Parkinson’s

Alzheimer’s is the most common form of dementia. This type of dementia starts with forgetfulness and a reduced memory, after which one gets trouble with everyday skills.

Unfortunately, there is still no good treatment for Alzheimer’s and there are also many uncertainties about the development. In any case, it is known that oxidative stress and inflammation play a role in the development of Alzheimer’s disease.

Parkinson is also a disease that can not be cured. In Parkinson’s, less and less dopamine can be produced because a small group of cells in the brain die. In this disease one has difficulty speaking, one tremble and one has stiff arms and legs.

Parkinson’s is the most common neurodegenerative disease after Alzheimer’s disease.

before and after results with CBD oil

Studies, in test tubes and on laboratory animals, have shown that green tea has protective effects on neurons in the brain, thereby reducing the risk of Alzheimer’s and Parkinson’s.

In Parkinson’s disease, good results are achieved with a combination of CBD oil and THC oil. This combination of cannabinols causes people with Parkinson’s to relax muscles.

Regarding the incidence of Alzheimer’s, curcumin also has good cards. In my article on turmeric, you can read all about this extremely powerful antioxidant.

Health benefit # 9: lowers the risk of type 2 diabetes

We estimate that in 2018 there are more than 500 million prevalent cases of type 2 diabetes worldwide and the prevalence is comparable between high- and low-income countries. (source)

It is often thought that type 2 diabetes is a chronic disease. However, this is not the case. In many cases, this disease can still be reversed by making (drastic) adjustments to the lifestyle. How to reverse type 2 diabetes can be read here.

Insulin Resistance diagram

The problem with type 2 diabetes is that you are no longer sensitive to insulin. We then speak of an increased insulin resistance and reduced insulin sensitivity. As a result, the pancreas starts to produce more and more insulin, after which it becomes depleted over time and the blood glucose becomes too high.

Studies show that green tea helps to improve insulin sensitivity and thus lower blood glucose (source).

Seven studies have been scrutinized involving a total of 286 thousand people. This study showed that the green tea drinkers had 18% less chance of type 2 diabetes.


Health benefit # 10: accelerates metabolism

An acceleration of metabolism is desirable to prevent or prevent obesity. Green tea has this effect on metabolism, even though the evidence for this is not always statistically significant.

A few studies showed that green tea helps to burn fat, especially the fat around the abdomen.

Health benefit # 11: improves performance

This effect is due to the caffeine in green tea. Caffeine improves physical performance because it can make stored fat available as a useful form of energy.


Studies show that physical performance improves by 11% to 12% by using caffeine.

Caffeine improves the performance especially for endurance athletes, while this is probably not the case for strength athletes. The positive effects for endurance athletes can be explained by releasing energy from the fat reserves, which is stimulated by caffeine.


Because caffeine contains so many foods, the World Anti-Doping Agency removed it from the list of illegal substances in 2004. Which allows you to see caffeine as a legal form of doping.

Health benefit # 12: good for liver function

Green tea can reduce the inflammation caused by liver disease such as a non-alcoholic fatty liver (NAFLD and NASH)

Healthy liver Fatty liver

Health benefit 13: good for the skin

For the care of the skin, it is necessary that the green tea is applied to the skin. Green tea has an anti-aging effect on the skin and helps against acne. It also helps with skin problems such as warts, dermatitis and rosacea.

Health benefit # 14: helps with rheumatoid arthritis


In rheumatoid arthritis, people suffer from chronic inflammation of the joints. Especially the wrist, hand and foot joints can be painful and stiff.

Researchers at the University of Michigan discovered that a substance in green tea reduces the production of molecules that trigger inflammation and joint pain in your immune system.

Another publication shows that a substance in green tea can help protect cartilage and bones, which is beneficial for people with rheumatoid arthritis.

Health benefit # 15: helps with an enlarged prostate (BPH)

A benign enlargement of the prostate is called Benign Prostatic Hyperplasia (BHG). This is something that most men face when they get older. Because the prostate is located around the urethra, this causes problems with urinating.

Green tea variations

cup with green tea

Sure, you can just make a cup of green tea by simply pulling a tea bag into the hot water. But did you know that with a little effort you can make your green tea even healthier?

I hereby give you my favorite green tea varieties that each guarantee a boost of your health and are also very tasty.

Variant # 1: green ginger tea

Green tea with ginger

As you may have read in my article about ginger, this herb also has a lot of health benefits. Ginger reduces inflammation, lowers cholesterol, prevents cancer and helps with weight loss.


With this green ginger tea, we benefit optimally from the health benefits of these two special foods.



  • Ginger root
  • A bag of green tea


  • Cut off about 5 cm from a ginger root and cut the ginger into thin slices.
  • Bring a pan with half a liter of water to the boil and add the slices of ginger. Let it simmer for a minute or 10.
  • Pour the boiled water into a teapot through a sieve and leave a bag of green tea in it.
  • Summer variation tip: make the green ginger tea as described above. Dissolve in the tea, to taste, honey and squeeze half a lemon. Let the tea in the refrigerator cold and serve it with a few ice cubes for a deliciously cool and healthy summer drink.

Variant # 2: green chia seed tea

green chia seed tea

Combine the good of chia seeds with the good of green tea.

Chia seed is just like green tea a good source of antioxidants.

In addition, chia seed is good for digestion and reduces blood pressure.


  • 1 cup of green tea
  • 1 tablespoon chia seed
  • 1 tablespoon of honey (or a sweetener such as a stevia, to taste)


  • Put a cup of tea and let it cool down.
  • Add a tablespoon of chia seed to the tea and allow it to absorb the moisture for 10 minutes to make it gelate.
  • Add a tablespoon of honey and stir well.

Variant # 3: green turmeric tea

Tumeric green tea

The health benefits of turmeric are really mind-blowing.

This herb from the ginger family is perhaps the strongest antioxidant that Mother Nature has to offer us. For example, it is anti-inflammatory, the risk of cardiovascular disease and diabetes is reduced, the immune system is strengthened to name but a few.

In this tea, we combine the goodness of green tea and turmeric. And if you wonder why black pepper and coconut oil is used in this recipe? This is to promote the uptake of curcumin, the active ingredient in turmeric. Black pepper increases the intake of curcumin by as much as 2000%.


  • 1 turmeric root
  • 1 bag of green tea
  • 1 tablespoon of honey
  • 1 pinch of ground black pepper
  • 1 teaspoon of coconut oil


  • Peel the bottom 2 centimeters of a piece of turmeric root.
  • Grate this bottom 2 centimeter of turmeric root using a cheese grater.
  • Bring half a liter of water to a boil in a pan. After the water boils, remove it from the heat and let it cool for a minute.
  • Put the turmeric in the water and let it soak for 10 minutes.
  • After 10 minutes, pour the turmeric through a sieve into a teapot so that the pieces of turmeric are filtered out.
  • Hang a bag of green tea in the teapot and let it pull for a few minutes.
  • Pour the tea into a cup and add a pinch of ground black pepper, a teaspoon of coconut oil and a tablespoon of honey and stir well.

I drink this on a daily base just before bedtime!

Quickly burn excess pounds and belly fat with simple make slimming recipes

Here is all you need to make a great cup of green tea!!



6 Ways to Lose Belly Fat Without Exercise!


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If you like this blog, share it with your friends, customers, colleagues – Tommy


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2 Comments Add yours
  1. Hi Tommy. The Green tea recipes you’ve added in your article sound very refreshing. I’ve always been a black tea drinker, but after reading about the benefits of green tea in your article, I’m ready to switch. I also had no idea you could lose weight by drinking this tea. That I definitely need to give a go. Many thanks. Jim

    1. Dear Jim, there are many natural products that have an effect on getting more easy results with your weight loss goals. Green tea is one of them.
      I am happy that you enjoy reading my article.
      Best regards, Tommy

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