Health Diet 3 min read

Benefits of Green Tea

Mateusz Pawlak ✓

Diets Premium Expert • 17.03.2026

✓

Scientifically reviewed by a clinical dietitian: This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.

Diets Premium Expert Mateusz Pawlak

min read 3 min

Scientifically reviewed by a clinical dietitian 17.03.2026

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Key Takeaways

Green tea is increasingly being featured on our tables as a natural beverage with health-enhancing properties. In this article, we will conduct an in-depth investigation of topics related to this plant and assess if it deserves a place in our diet.

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The Japanese way of preparing green tea

Green tea is a beverage produced using leaves of Chinese tea. Its origin is attributed to China, from where it spread to other regions of Asia. Presently, green tea is widespread globally. Despite the rise in its popularity, black tea still surpasses it in terms of widespread usage. Japan stands out due to the presence of multiple varieties of this plant, leading to the appearance of diverse types of beverages. Differences pertain to the flavor and aesthetic values, which result from varying harvest times of the plant, preparation methods, and mode of serving.

Which substances are contained in green tea?

Green tea comprises four molecules of a chemical compound that belongs to polyphenols. This refers to catechin, the most potent derivative of which is EGCG found in tea. This compound is a very strong antioxidant, 25 times stronger than vitamin E and 100 times more powerful than vitamin C. Green tea is also a source of another important compound - caffeine. The content of this stimulant in dried leaves is up to twice that of coffee beans. However, the amount of caffeine in the prepared beverage is two to three times less than in coffee. Green tea also contains plant alkaloids, the derivatives of which include caffeine.

How does green tea operate and where is it applied?

The effects of green tea on the body are unmistakable. Its consumption offers numerous benefits and is associated with the following effects: – stimulating; – anti-inflammatory; – antioxidant; – anti-atherosclerotic; – anticancer; – antiaging and anti-neurodegenerative. Japanese tea is used in medicine. Due to its strongly stimulating composition and many reducing properties of the substances it contains, it is employed for weight-related issues. Research confirms that the consumption of green tea extract increases the average fat burning rate in the body by more than 17%. Furthermore, it improves insulin sensitivity and increases glucose tolerance in younger individuals. In addition to its reducing effect, green tea can also be used for the following health problems: – diarrhea; – tooth decay; – nervous tension; – malaise; – digestive disorders; – circulatory problems; – diseases of the nervous system; – high cholesterol levels; – preventative measures against cancer.

Additional directives

The secret to the effectiveness of green tea resides in its proper preparation. Approximately one teaspoon of the product should be utilized per glass of water. The infusion temperature is contingent on the type of green tea, but is typically between 80 and 90°C. The steeping time for the brew should be between 2 and 4 minutes at most. Some high-quality leaves can be steeped twice, or even thrice. Supplementation is contingent on the objective. If we aim to burn fat, the primary goal is to administer 400 to 500 mg of EGCG daily, which possesses reducing properties. In the case of cancer prevention, it is important to provide all catechins, not just EGCG. In such a scenario, one should consume a dose of 200 mg at least three times a day. Supplementation with this product may be associated with adverse reactions such as nausea, which is indicative of damage to the intestines or stomach. It may also lead to impairment of the kidneys or liver.