Drinking green tea is good for your health

Nutritionist Nguyen Thi Thuong, Department of Nutrition and Dietetics, Tam Anh General Hospital, Hanoi, said green tea is rich in antioxidants, supports wound healing, improves cardiovascular condition, and boosts immunity. . To optimize effectiveness and avoid unwanted effects, green tea drinkers should note a few things below.

Brew tea at moderate temperature

The main nutritional benefits of green tea are due to plant compounds with antioxidant properties such as epicatechin (EC), gallic acid and epigallocatechin (EGCG). Temperature and steeping time of tea have an impact on the levels of these substances. If you brew tea with water that is too hot, it can lose beneficial polyphenols. Users should only steep green tea for 2-3 minutes with hot water about 70-80 degrees Celsius to preserve the flavor and nutrients.

Drink at the right time

The ideal time to drink green tea is at least 30 minutes to an hour after breakfast to help stay alert and increase metabolism. Drinking a cup of tea around 2-3 pm also helps reduce stress and increase concentration. However, green tea contains about 10-20% tannin (calculated by dry weight). This compound has the ability to cause irritation, causing the stomach to increase acid secretion. If taken on an empty stomach, it can cause acid reflux, stomach pain, and nausea. Tannins have the effect of precipitating proteins in food, slowing down intestinal motility, leading to constipation. Catechin and tannins in tea can combine with iron molecules in food, hindering iron absorption.

Some people who are sensitive to caffeine drinking large amounts of green tea can increase intestinal motility, gastrocolic reflexes, and ease diarrhea. This substance also has a stimulating effect, causing heart palpitations and insomnia. It often stays in the body for up to 6 hours, so avoid taking it close to bedtime.

Avoid making strong or long-lasting tea

When the tea is brewed too strong or steeped for too long, tannins are released too much, making the tea taste bitter and reducing the flavor. This also causes an uncomfortable feeling in the stomach, especially when drinking on an empty stomach.

Do not take with Western medicine

The habit of using tea to take medicine can be harmful. According to expert Thuong, catechins in this drink can inhibit the activity of drug-metabolizing enzymes, drug transporters or affect the expression of this protein. From there, they reduce the effectiveness of treatment or increase the side effects of drugs, especially some cardiovascular drugs, blood pressure drugs, anxiety and depression drugs.

Avoid adding too many sweeteners

Do not abuse sweeteners or choose the right type, use in moderate amounts so as not to reduce the nutritional value and health benefits of green tea. Protein and fat in milk can reduce the antioxidant benefits of tea. Adding too much sugar can negate the good effects, easily leading to weight gain, metabolic disorders such as diabetes, cardiovascular disease… if taken regularly. Adding honey when the tea is still hot reduces the nutritional value of honey. The safe temperature when adding honey is about 40-50 degrees Celsius.

Limit drinking when necessary

People with anemia, who are pregnant, breastfeeding or during menstruation should limit the use of green tea. Tannins and catechins limit iron absorption in the intestinal mucosa, increasing the risk of iron deficiency anemia. Caffeine in tea can increase heart rate, stimulate urine excretion, easily cause dehydration, and make pregnant women sleepless and tired if they drink a lot. Caffeine can also reduce the absorption of some important nutrients during pregnancy such as iron, calcium, and folate.

Expert Thuong notes that caffeine in green tea can pass into breast milk, causing stimulation for the baby or affecting the infant’s sleep. Although the amount of caffeine in green tea is less than coffee, if pregnant women drink too much tea, the fetus may be affected.

Do not drink instead of filtered water

You should not completely replace filtered water with green tea in your diet. Filtered water is necessary to maintain life, an environment for nutrient metabolism, and does not contain caffeine or calories.

Adults can drink 2-3 cups of green tea per day (about 400-600 ml) to reap the benefits. People can adjust the amount of tea to suit their health condition and personal needs.