Green Tea, Catechins, and Brain Health
Green tea is widely known for its
anti-inflammatory and antioxidant properties.
Green tea has been shown to have beneficial effects against a variety of diseases, including cancer, inflammatory conditions, obesity, diabetes, cardiovascular disease, depression, and neurodegenerative disorders.
Tea made from the leaves of the Camellia Sinensis plant have long been understood to positively impact health. This appears to be due in a large part to the high catechin content of green tea. Catechins are flavanoids, a type of polyphenol which act as antioxidants in the body and brain. The best source of dietary catechins is unfermented green tea. Catechins comprise between 30 and 40% of the dry weight of green tea. They can also be found in lesser concentrations in black tea, coffee, grapes, wine, and berries.
In addition to being filled with catechins, green tea has a protein content of about 15-20%, and it contains a variety of vitamins and minerals.
Green tea has been shown to have
positive effects on the brain,
including improving mood and cognition,
and reducing the risk of dementia.
Green tea consumption is associated with reduced rates of depression -
A 2021 meta-analysis of observational studies found that green tea consumption reduces the risk of depressive symptoms. Although randomized clinical trials are needed to investigate the exact dosages and causal pathways, this is encouraging news for those seeking to improve mood. www.jstage.jst.go.jp/article/jnsv/68/3/68_155/_pdf
Green tea lowers anxiety and improves cognition in healthy brains -
A 2017 systematic review of 21 studies found that green tea lowered anxiety, improved memory and attention, and promoted gains in working memory on functional MRI.
www.sciencedirect.com/science/article/abs/pii/S0944711317300867
Green tea can reduce the risk of dementia -
In a prospective study following elderly people with normal cognitive function over approximately five years, researchers found that daily consumption of green tea was significantly associated with a decreased risk of cognitive decline (dementia or mild cognitive impairment), even after controlling for potential confounding factors. This was not seen in coffee drinkers or those who consumed only black tea.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4020750/
Green tea has beneficial effects on memory for those with cognitive impairment -“Epidemiological and animal studies have suggested that daily intake of green tea catechins suppresses age-related cognitive decline.” Catechins can cross the blood brain barrier to exert positive effects on cognitive functioning. In addition, the amino acids theanine and arginine “suppress the aging of the brain due to their anti-stress effect.” www.ncbi.nlm.nih.gov/pmc/articles/PMC8401650/
In a 2020 randomized, placebo-controlled study of individuals between 50 and 69 who were experiencing cognitive decline, decaffeinated green tea catechins were shown to improve working memory. Daily consumption of green tea improved both response time and accuracy in those with mild cognitive impairment.
www.ncbi.nlm.nih.gov/pmc/articles/PMC7570631/
If you are looking for an easy way to help improve mood, reduce stress, and protect your cognitive functioning, you might consider adding a cup of green tea into your daily routine.
If you would like unique ways to add green tea into your diet, check out these great green tea recipes from Insanely Good: www.insanelygoodrecipes.com/green-tea-recipes/
Wishing you abundant good health.🌱💕
For more information on green tea and health, please see:
www.pubmed.ncbi.nlm.nih.gov/27634207/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6384718/