13 녹차 건강상의 이점

• 혜택
• 마실 때
• 부작용

녹차는 세계에서 가장 인기있는 건강 음료입니다 (1). 그것은 Camellia sinensis 식물 에서 얻습니다 . 녹차에는 과학적으로 입증 된 건강상의 이점이있는 카테킨이 포함되어 있습니다 (2), (3). 이 게시물에서는 녹차의 13 가지 이점과 정기적으로 마셔야하는 이유에 대해 설명합니다. 계속 스크롤하세요.

녹차 사실

• 녹차는 기원전 3000 년에 중국에서 발견되었습니다 (4). 일본과 인도에서 명상과 건강상의 이점을 위해 여행하고 녹차를 마신 불교 승려들에 의해 대중화되었습니다.
• 모든 차 (홍차, 우롱 차, 말차 등)는 동일한 식물, 즉 Camellia sinensis 에서 얻습니다. 그러나 녹차는 홍차와 푸에르 차보다 처리 및 산화가 적습니다. 따라서 페놀 화합물 및 기타 영양소가 더 풍부합니다 (5), (6).
• 녹차에는 4 가지 종류의 카테킨이 있습니다 (7).

1. 에피카테킨 (EC)
2. 에피카테킨 -3- 갈 레이트 (ECG)
3. 에피 갈로 카테킨 (EGC)
4. 에피 갈로 카테킨 -3- 갈 레이트 (EGCG)

이 네 가지 중 EGCG는 다양한 질병 및 건강 문제와 싸우는 데 가장 효과적입니다.

녹차가 당신에게 좋은 이유를 알아 봅시다.

13 녹차 건강 혜택 – 과학으로 뒷받침

1. 녹차 EGCG는 체중 감소를 돕습니다

세계 인구의 약 1/3이 과체중이거나 비만입니다 (8). 고맙게도 녹차의 EGCG는 체중 감소 (0.6kg – 1.25kg), 체지방 감소 (0.5kg – 1.8kg), 허리 사이즈 감소 (9)를 돕습니다. 녹차가 체중 감량과 뱃살 제거에 도움이되는 방법은 다음과 같습니다.

• 신진 대사 및 지방 산화 촉진 – 녹차 카테킨과 카페인은 신진 대사를 시작하고 빠른 지방 산화를 유도합니다 (지방이 지방산으로 분해됨). 한 연구에 따르면 EGCG 함량이 높은 녹차 추출물 (GTE)이 지방을 분해하는 유전자를 자극했습니다 (10). 또 다른 연구에 따르면 녹차 EGCG는 지질 흡수를 감소시켜 내장 지방을 37 % 감소 시켰습니다 (11).
• 열 발생 유도 – 녹차 추출물 (GTE)은 열 발생 (체열 생성)을 유도하여 체중 감소로 이어집니다 (12). 녹차의 카페인과 카테킨은 또한 효소 catechol-o-methyltransferase를 억제하여 장기간의 열 발생을 돕습니다 (13).
• 기아 감소 – 녹차의 EGCG와 카페인은 기아 유전자와 호르몬을 조절하여 식욕을 감소시킵니다 (14). 과학자들은 EGCG가 굶주림 호르몬 인 렙틴 수치를 감소 시킨다는 것을 발견했습니다. 이로 인해 실험실 쥐에서 음식 소비가 60 % 감소하고 체중이 21 % 감소했습니다 (15).
• 신체 성능 향상 – 녹차 EGCG 및 / 또는 녹차 추출물은 운동 선수의 피로를 줄이는 데 도움이됩니다. 결과적으로 신체 활동과 성능이 향상되고 회복 시간이 단축됩니다 (16). 녹차 추출물은 또한 운동 지구력을 8 ~ 24 % 연장하는 데 도움이됩니다 (17).
• 제로 칼로리 – 녹차는 칼로리가 없습니다. 체중 감량 다이어트를하는 사람들은 하루에 2 ~ 3 잔의 녹차를 마시면 너무 많은 칼로리를 섭취 할까봐 걱정할 필요가 없습니다.

결론 – 녹차는 신진 대사를 촉진하고 지방을 녹이고 신체 능력을 향상시켜 체중 감량에 좋습니다.

2. 녹차 항산화 제는 특정 암과 싸우는 데 도움이 될 수 있습니다

통제되지 않은 세포 분열과 비정상 세포의 확산은 암을 유발합니다 (18). 미국에서 두 번째로 주요 사망 원인입니다 (19). 녹차의 강력한 항산화 제는 세포와 DNA에 산화 적 손상을 일으키는 유해한 활성 산소를 제거하여 암과 싸우는 데 도움이 될 수 있습니다.

• 유방암 – EGCG는 유방암 위험을 19 % 감소시키고 재발을 27 % 감소 시켰습니다 (20). 녹차의 항암 특성은 유방암 및 활성 산소 종 (ROS) 수준을 줄이는 데 도움이 될 수 있습니다 (21). EGCG는 암 유전자 (암 유전자)의 활동과 암세포 증식을 감소시킵니다 (22).

• 결장암 – 녹차는 또한 비 흡연자의 결장암 위험을 줄이는 데 도움이됩니다. 녹차 섭취량이 2g 증가하면 대장 암 위험이 12 % 감소했습니다 (23). 또 다른 연구에서 과학자들은 6 개월 동안 녹차를 마신 사람들이 소화 암 발병 위험이 17 % 감소한다는 사실을 발견했습니다 (24).

• 비인 두암 – 녹차에서 발견되는 EGCG는 비인 두암 (두 경부암)의 위험을 줄여줍니다. 암세포 증식, 이동, 암세포 사멸 (세포 자멸사)을 예방합니다 (25).

• 자궁 경부암 및 전립선 암 – EGCG는 자궁 경부암 세포 증식을 억제합니다 (26). 하루에 최소 5 잔의 녹차를 마시면 남성의 전립선 암 위험을 줄이는 데 도움이됩니다 (27).

• 폐암 – 하루에 최소 3 잔의 녹차를 마시면 흡연자의 폐암 위험을 줄일 수 있습니다 (28). EGCG는 폐암 세포 증식을 막고 환경 독소와 암 유발 물질 (발암 물질)을 해독합니다 (29), (30).

결론 – 녹차 EGCG는 강력한 항암제입니다. 산화 손상을 줄이고 통제되지 않은 세포 성장 및 이동을 방지하며 암세포 사멸을 유도합니다.

3. 녹차는 인슐린 저항성과 당뇨병 위험을 감소시킬 수 있습니다

당뇨병은 전 세계적으로 유행하고 있으며, 2045 년까지 약 6 억 2 천 9 백만 명에게 영향을 미칠 수 있습니다 (31). 당뇨병 환자는 신체가 충분한 인슐린 (제 1 형 당뇨병) 또는 인슐린 저항성 (제 2 형 당뇨병)을 생산할 수 없기 때문에 혈당 수치가 높습니다 (32).

에피 갈로 카테킨 갈 레이트 (EGCG)는 포만감을 높이고, 체중 감소를 돕고, 허리 둘레를 줄이고, 인슐린 민감성을 높이고, 혈당 수치를 조절합니다 (33), (34).

하루에 3 잔의 녹차를 마시면 제 2 형 당뇨병의 위험을 42 % 줄일 수 있습니다 (35).

결론 – 녹차 카테킨은 체중 감소를 돕고 인슐린 민감성을 높이며 혈청 혈당 수치를 낮추어 제 2 형 당뇨병의 위험을 줄이는 데 도움이됩니다.

4. 녹차 산화 방지제는 심혈관 건강을 향상시킬 수 있습니다

심장병, 뇌졸중 및 심정지와 같은 심혈관 질환 (CVD)은 매년 사망의 주요 원인입니다 (36). 이러한 질병은 높은 LDL 콜레스테롤과 혈청 중성 지방, 비만 및 고혈압으로 인해 발생합니다. 녹차는 다음과 같은 방식으로 도움이됩니다.

• May Lower LDL Cholesterol – In a study, EGCG lowered LDL cholesterol (cholesterol deposits on arterial walls blocks the blood flow) by 9. 29 mg/dl (37).

• May Reduce High BP – Drinking green tea helped reduce visceral fat accumulation by 17.8%, decreased cholesterol absorption and LDL oxidation, and reduced blood pressure (38), (39), (40).

• Low doses of green tea also help prevent atrial fibrillation and improve heart health (41).

Bottom Line – Green tea may help prevent the risk of cardiovascular diseases like heart attack and stroke by lowering total and LDL cholesterol levels, reducing high blood pressure, and aiding weight loss.

5. Green Tea Catechins May Improve Brain Function

Scientists have found that EGCG and l-theanine (an amino acid found in green tea) have antioxidant properties (42). These compounds help protect your brain and improve brain function, cognition, mood, and attention (43). Here’s how green tea helps:

• May Prevent Brain Dysfunction – The neuroprotective properties of green tea induce neuritogenesis (synthesis of new neurites) and help suppress brain dysfunction (44).

• Can Improve Memory – Studies show that green tea consumption can help improve memory and reduce the risk of Alzheimer’s and Parkinson’s (45), (46).

Bottom Line – The EGCG and l-theanine in green tea improve brain function, mood, attention, and protect from neurodegenerative diseases.

6. Green Tea EGCG Is Great For Skin And Hair

• Delays Skin Aging – Green tea antioxidants help protect the skin from UV rays, oxidative stress, photodamage, and skin cancer (47), (48). Green tea antioxidants also help delay collagen ageing, thereby keeping your skin looking young (49).

• Lowers Skin Inflammation – The anti-inflammatory property also protects the skin from inflammatory reactions and skin conditions like acne, atopic dermatitis, keloids, warts, hirsutism, candidiasis, etc. (50).

• Prevents Hair Fall – A study published in the Journal of Cosmetic Science showed that the application of green tea extract on the scalp helped reduce scalp greasiness (51). Green also helped reduce androgenetic alopecia (male pattern baldness) or hair loss (52).

• Makes Hair Smooth And Shiny – Green tea may stimulate hair growth by inhibiting Dihydrotestosterone (DTH), and it also softens hair (53), (54). It contains polyphenols and vitamins C and E, which are known to promote lustrous hair.

Bottom Line – The antioxidant and anti-inflammatory polyphenols in green tea help maintain good skin and hair health.

7. Green Tea Antioxidants May Reduce PCOS Risk

Polycystic ovarian syndrome (PCOS) is a hormonal disorder in women (55). High amounts of androgens (male hormones), irregular periods, and excessive facial hair are a few characteristics of PCOS. Green tea may help in the following ways:

• Aids Weight Loss – Research shows that overweight or obese women (who are prone to develop PCOS) who drink green tea can prevent the risk of PCOS by losing weight (56).

• Prevents Hormonal Imbalance – Another study confirmed that green tea helps reduce testosterone levels and decreases fasting insulin levels (57).

• Reduces Cysts – Green tea polyphenols can also help reduce the number of cysts and cyst layer thickness (58).

Bottom Line – Green tea antioxidants may help women with PCOS by reducing total body fat, testosterone levels, number of cysts, and cyst layer thickness.

8. Green Tea Catechins May Reduce High Blood Pressure

Complications from high blood pressure or hypertension claim about 9.4 million lives per year (59). Poor diet, inactivity, age, genes, and gender may cause high blood pressure. Green tea helps in reducing high blood pressure and relaxes the smooth muscles.

• Reduces High Blood Pressure – Scientists found that green tea or green tea extract (GTE) could reduce systolic and diastolic blood pressure in overweight and obese adults (60). Another study confirmed that green tea helped lower systolic blood pressure by 6.6% and diastolic blood pressure by 5.1% (61).

• Relaxes Smooth Muscles – The powerful antioxidant and anti-inflammatory properties of green tea help relax smooth muscle contraction, reduce inflammation, and lower vascular oxidative stress, thereby reducing high blood pressure (62).

Bottom Line – Regular consumption of green tea helps reduce systolic and diastolic blood pressure.

9. Green Tea Catechins May Reduce Inflammation And Arthritis

Inflammation is the body’s first response to injury, infection, or autoimmune diseases. It paves the path for healing. But chronic or constant inflammation may cause weight gain, allergies, diabetes, arthritis, cardiovascular diseases (CVD), and chronic obstructive pulmonary disease (COPD), etc. (63). Here’s how green tea helps manage inflammation:

• May Reduce Inflammation And Diseases – Green tea’s anti-inflammatory and antioxidant properties help reduce the inflammatory markers in Inflammatory Bowel Disease (IBD), gastric cancer, arthritis, inflammation-induced weight gain, and neurodegenerative disorders (64).

• Helps Manage Arthritic Inflammation – According to the Arthritis Foundation, EGCG in green tea has 100 times stronger antioxidant activity than vitamins C and E(65). Consuming 4-6 cups of green tea may help reduce swollen joints and inflammation in people with rheumatoid arthritis (66). EGCG inhibits pro-inflammatory molecules and inflammatory signalling pathways that lead to inflammation and arthritis (67), (68).

Bottom Line – Green tea’s anti-inflammatory properties may help reduce chronic inflammation, swelling, redness, and joint pain by blocking inflammatory pathways.

10. Green Tea May Reduce Depression And Anxiety

More than 300 million people deal with depression, and 40 million people with anxiety (69), (70). Green tea can reduce the symptoms in the following ways:

• Improves Mood – Research studies show that green tea catechins help lower symptoms of depression and anxiety (71), (72). Green tea antioxidants also helped reduce depression in people who had a stroke (73).

• Reduces Stress Hormones – Green tea polyphenols or catechins work by reducing stress hormones commonly associated with depression and anxiety (74).

Bottom Line – Green tea polyphenols help reduce stress hormones, thereby reducing anxiety and depression and improving mood. It is not without reason that Buddhist monks drink green tea before meditation.

11. Green Tea EGCG Can Fight Bacteria, Fungi, And Virus

Pathogenic microorganisms like certain bacteria, virus, fungi cause infections and may also claim lives (75).

• Fights Bacterial Infections – EGCG is a natural antibiotic. Researchers found that the EGCG in green tea could help protect from bacterial infections in the lungs (76). Green tea’s antimicrobial property is effective against oral bacteria, UTI caused by cold, and the notoriously dangerous Bacillus anthracis (anthrax bacteria) (77), (78), (79).

• Fights Fungal And Viral Infections – Studies have also confirmed that green tea is effective against fungal and viral infections (80).

Bottom Line – Green tea has antimicrobial properties that help reduce the chances of bacterial, fungal, and viral infections.

12. Green Tea Polyphenols Are Good For Oral Health

• Protects Oral Health – The antibacterial properties of green tea polyphenols also help protect the oral cavity from bacterial infections. Green tea protects oral health by reducing oral cavity oxidative stress due to smoking (81).

• Improves Dental Health – The anti-inflammatory property of green tea helps reduce inflammation and the risk of periodontal diseases and dental caries (82), (83), (84). Green tea polyphenols improve dental health and reduce the risk of oral cancer (85).

Bottom Line – Green tea’s antimicrobial, antioxidant, and anti-inflammatory properties help reduce the risk of dental caries, oral cancer, and bacterial infections.

13. Green Tea May Boost Immunity And Increase Longevity

• May Increase Lifespan – Research showed that people in China who regularly consumed green tea lived longer with as high as 10% reduced risk of mortality (86).

• May Improve Quality Of Life In The Elderly – Drinking green tea may help strengthen immunity and lower functional disability in the elderly (87), (88).

• May Reduce Risk Of Death –Green tea consumers who are non-smokers may have reduced risk of death from causes like high cholesterol, depression, stroke, obesity, high blood pressure, and diabetes (89), (90).

Bottom Line – Green tea antioxidants may help boost immunity and increase the chances of living a longer, healthier life.

These are the 13 reasons to drink green tea regularly. Drinking too many cups of green tea at odd times may have a few side effects. Scroll down to know how many cups to drink and when.

How Many Cups Of Green Tea To Drink Per Day?

You may drink three cups of green tea per day. Do not exceed the limit of four cups. Drink green tea 20-30 minutes before lunch, evening workout, and dinner. You may also have a cup of green tea with breakfast.

Avoid drinking it on an empty stomach (drink lime water or just water on an empty stomach). Also, avoid drinking green tea right before sleeping. The caffeine may prevent you from falling asleep. Drink it at least 4-5 hours before bed.

Note: Drink decaffeinated green tea if you are caffeine intolerant.

What will happen if you drink too many cups of green tea per day?

Side Effects Of Drinking Too Much Green Tea

• May cause liver toxicity and kidney issues.
• May cause spina bifida in newborn babies (91).
• May cause insomnia.
• May cause stomach upset and cramps.

Here are a few more green tea side effects in detail.

Conclusion

Green tea is one of the best health drinks. Its antioxidant and anti-inflammatory properties can help in combating various diseases and conditions. However, you must not consume more than 3-4 cups of green tea per day. Also, it is best that you brew it using these methods instead of using green tea bags. With that in mind (and after talking to your doctor), start drinking green tea for a better and healthier life. Cheers!

91 sources

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