Friday, May 8, 2015

How Many Cups of Green Tea a Day for Weight Loss and Cancer Prevention?

 

Green tea is made from the leaves from Camellia sinensis that have undergone minimal oxidation during processing. Japanese green tea is made from the Yabukita cultivar of the tea plant. Unlike Chinese green teas, which are pan-fired, Japanese green teas are steamed giving them a more "vegetative" or "leafy" taste.

how-many-cups-of-green-tea-day-weight-loss-cancer-prevention

Green tea is rich in polyphenols, including catechins (and particularly epigallocatechin gallate-3, or EGCG), which reduce the growth of the new vessels needed for tumor growth and metastases. It is also a powerful antioxidant and detoxifier (activating enzymes in the liver that eliminate toxins from the body), and it facilitates the death of cancer cells by apoptosis. In the laboratory, it enhances the effects of radiotherapy on cancer cells.

Several claims have been made for the cancer preventive benefit effects of green tea consumption that is based on scientific investigation. This question is answered by two studies on patients in Japan, a country full of green tea drinkers. In a group of Japanese women suffering from breast tumors that had not yet metastasized, researchers discovered that those who consumed three cups of green tea a day had 57 percent fewer relapses than those who only drank one cup a day (1). In men with prostate tumors, daily consumption of five cups of green tea reduced the risk that their cancer would progress to an advanced stage by 50 percent (2).  

(1) Inoue, M., et al. 2001. Regular Consumption of Green Tea and the Risk of Breast Cancer Recurrence: Follow-up Study from the Hospital-Based Epidemiologic Research Program at Aichi Cancer Center (HERPACC), Japan. Cancer Letters 167, no. 2 (2001): 175-82.

(2) Kurahashi, N., et al. 2007. Green Tea Consumption and Prostate Cancer Risk in Japanese Men: A Prospective Study.  American Journal of Epidemiology 167, no. 1 (2007): 71-77.


Health Benefits of Green Tea against Cardiovascular Disease

Green tea drinking may be associated with a reduced risk of stroke. A 2013 Cochrane review of randomized controlled trials concluded that green tea consumption for 3–6 months appears to lower systolic and diastolic blood pressures a small amount (about 3 mmHg each). Additional analysis examining the effects of long-term green tea consumption on blood pressure has reached similar results. 


How Much Green Tea Should You Drink a Day to Lose Weight?

According to this research, "green tea for weight loss and weight maintenance in overweight or obese adults", there is no conclusive evidence that green tea aids in weight loss for overweight people. 


What is the Correct Way of Brewing and Serving Green Tea?

Steeping is the method of making a cup of tea; it is also referred to as brewing. In general, two grams of tea per 100 ml of water, or about one teaspoon of green tea per five-ounce (150 ml) cup, should be used. With very high-quality teas like gyokuro, more than this amount of leaf is used, and the leaf is steeped multiple times for short durations.

Green tea steeping time and temperature varies with different tea. The hottest steeping temperatures are 81 to 87 °C (178 to 189 °F) water and the longest steeping times two to three minutes. The coolest brewing temperatures are 61 to 69 °C (142 to 156 °F) and the shortest times about 30 seconds. 

In general, lower-quality green teas are steeped hotter and longer, whereas higher-quality teas are steeped cooler and shorter. Steeping green tea too hot or too long will result in a bitter, astringent brew, regardless of the initial quality, because it will result in the release of an excessive amount of tannins. High-quality green teas can be and usually are steeped multiple times; two or three steeping is typical. 

The steeping technique also plays a very important role in avoiding the tea developing an overcooked taste. The container in which the tea is steeped or teapot should also be warmed beforehand so that the tea does not immediately cool down. 

Keep in mind that the effect of green tea is quite remarkable. So why deprive yourself? Drink a cup today! ;-)

Please share this information to your friends.


Related Post: Broccoli also have scientific based anti-cancer properties. Avoid boiling broccoli. Boiling risks destroying sulforaphane and I3Cs. Do you want to know more? Learn; click here, How to Keep Cooked Broccoli Bright Green.


Other References:

Arab L, Khan F, Lam H. December 2013.  Tea consumption and cardiovascular disease risk. Am J Clin Nutr (Review) 98 (6 Suppl): 1651S–1659S. PMID 24172310. 

Hartley L, Flowers N, Holmes J, Clarke A, Stranges S, Hooper L, Rees K. June 2013. Green and black tea for the primary prevention of cardiovascular disease. Cochrane Database Syst Rev (Systematic Review and Meta-Analysis) 6: CD009934. PMID 23780706. 

Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. 2012.  Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev (Systematic review) 12: CD008650. PMID 23235664.

Khalesi S, Sun J, Buys N, Jamshidi A, Nikbakht- Nasrabadi E, Khosravi-Boroujeni H. September 2014. Green tea catechins and blood pressure: a systematic review and meta-analysis of randomized controlled trials. Eur J Nutr (Systematic Review and Meta-Analysis) 53 (6): 1299–1311. PMID 24861099. 

Larsson SC. January 2014. Coffee, tea, and cocoa and risk of stroke. Stroke (Review) 45 (1): 309–14. doi:10.1161/STROKEAHA.113.003131. PMID 24326448. 

Liu G, Mi XN, Zheng XX, Xu YL, Lu J, Huang XH. October 2014. Effects of tea intake on blood pressure: a meta-analysis of randomized controlled trials. Br J Nutr (Meta-Analysis) 112 (7): 1043–54. PMID 25137341. 

Peng X, Zhou R, Wang B, Yu X, Yang X, Liu K, Mi M. September 2014. Effect of green tea consumption on blood pressure: a meta-analysis of 13 randomized controlled trials. Sci Rep (Meta-Analysis) 4: 6251. PMID 25176280.

Servan-Schreiber, David. 2009. Anticancer: A New Way of Life. Viking. ISBN-10: 0670021644

Shen L, Song LG, Ma H, Jin CN, Wang JA, Xiang MX. August 2012. Tea consumption and risk of stroke: a dose-response meta-analysis of prospective studies. J Zhejiang Univ Sci B (Review) 13 (8): 652–62. PMID 22843186. 

Testmann,  Thomas. 2013. Green Tea: All You Need To Know - Green Tea History, Benefits, Types, Brewing and Serving. Thomas Testmann. ASIN: B00F0LCIWW



Proper diet is the foundation of a good health. Find out, what is the Ideal Human Diet According to the Latest Scientific Findings- 2015?

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