If you know me I’m sure you will have heard me enthuse about green tea. I’m constantly surprised at how it improves my energy levels. Now this isn’t a coffee type burst of energy but more of a gradual increase. I sometimes get to the end of my day and look back thinking ‘gee I wasn’t tired today’ and invariably I will have had numerous cups of green tea.
There are two key differences between green tea and coffee. Green tea contains:
- A third of the caffeine of coffee. A cup of green tea contains roughly 30mg caffeine, whereas a 250 ml serve of coffee 100mg.
- L-Theanine. This is an amino acid that is required for production of GABA, our calming neurotransmitter. It’s this combination of caffeine and L-theanine that provides ‘focused energy’.
In fact Buddhist monks used to drink green tea to enhance focus during meditation.
Health Benefits of Green Tea
- High in antioxidants. In particular polyphenols which have been shown to have cancer-protective effects reducing the risk of breast, prostate, endometrial, ovarian, colorectal and pancreatic cancers.
- Antibacterial and antiviral. A Japanese study in 2011 of 2663 school children showed an inverse association between drinking 1-5 cups of green tea per day and flu infection. In other words those that drank green tea were less likely to suffer from the flu.
- Beneficial for cardiovascular health. Studies have shown that green tea lowers LDL cholesterol and helps lower high blood pressure.
- Builds strong bones. Antioxidant and anti-inflammatory properties of green tea are believed to reduce bone erosion.
But I don’t like green tea, it’s so bitter!
This is a common response I get. However, there are some beautiful blends available which enhance the flavour of green tea. You could try:
- Green tea and peppermint. Perfect after a meal as it helps with digestion.
- Green tea and ginger. Great for circulation.
- Green tea and lemongrass. Smells beautiful, very refreshing and uplifting.
Green teas that I drink regularly are Planet Organic and Madura. Australian companies supplying quality, organic teas.
How to Brew Green Tea
- Use 1 tsp green tea leaves per cup of water as a general rule. You can use the same tea leaves for 2-3 cups. I tend to make mine in a tea flask and top up with hot water throughout the day.
- Heat your water to 80 degrees. You don’t want to use boiling water as this will create a bitter flavour. Or boil your water and then let it sit for a few minutes to reduce the temperature. Then add to your tea leaves.
- Brew for 1-3 minutes. Brewing for a longer time may also lead to a bitter flavour.
Don’t use boiling water to brew your tea as it will create a bitter flavour.
I encourage you to give green tea a try. You could swap your second coffee for green tea. Try it and let me know if you notice that lovely ‘focused energy’.
I hope you’ve found this newsletter helpful.
Wendy
Nutritionist & Caterer
0403 861 117
wendy@acutabove.com.au
www.acutabovenutrition.com.au
REFERENCES:
“Green tea consumption is inversely associated with the incidence of influenza infection among schoolchildren in a tea plantation area of Japan”. Park M et al, Journal of Nutrition, 2011.
“The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials”, Malin Schoeneck, David Iggman, Nutrition, Metabolism and Cardiovascular Diseases Journal, SYSTEMATIC REVIEWS AND META-ANALYSES| VOLUME 31, ISSUE 5, P1325-1338, MAY 06, 2021
L Braun, MCohen, Herbs & Natural Supplements An Evidence-Based Guide, Volume 2, Elsevier, Australia, 2015.