How much green tea should I drink?

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There are different reasons for drinking green tea, although its health benefits are many and powerful. Green tea is made from unfermented tea leaves and its taste is lighter and fresher than the more common black or fermented tea. Unlike black tea, green tea is taken without milk and generally without sugar. It is very high in anti-oxidants and trace vitamins and minerals. It is lower in caffeine than black tea or coffee, having around 8-20 mg of caffeine (black tea typically has double the amount of caffeine).

What the Experts Recommend

Experts recommend drinking around 3 cups of green tea every day for health benefits, which can include weight loss. The maximum levels are generally agreed to be 6 cups per day - any more than this and you risk drinking excess caffeine and experiencing heart palpitations, irregular heartbeat or finding it difficult to relax and sleep. Of course other factors will affect the amount of green tea you are really drinking - from cup size (Japanese cups tend to be very small compared to large Western mugs); the amount of tea used to make a tea (take care with loose leaves) and the amount of time the green tea has been allowed to brew. Tea bags and a medium sized cup will allow you to regulate your consumption - and brew lightly to preserve the taste and health benefits.

Tips For Getting the Most From Your Green Tea

General tips for getting the most from your green tea include drinking it at a comfortably hot temperature - between 56 and 62 degrees. Any hotter and it can damage the digestive system, drink it colder and it's believed by alternative practitioners to gather phlegm. Ideally the green tea should be drunk soon after brewing otherwise it starts to lose its benefits - its colour becomes darker and its fragrance begins to fade, as helpful compounds become affected by oxidation. Equally, never drink tea that's been left out overnight - nutrients such as theanine, cathechins and vitamins fade and bacteria begin to breed.

Avoid over-brewing the green tea - as well as tasting more bitter it will contain concentrated levels of polyphenols and caffeine - over-stimulating gastric acids and leading to insomnia. Similarly avoid taking excess green tea at the same time as medication, as the drink can interfere with the absorption of certain medications.

Western and Eastern opinion is divided around the wisdom of taking tea together with or separately from eating meals. From the Western perspective, tea blocks nutrient absorption and if you drink green tea with meals you can actually find it assists with weight loss. Weight loss is indeed one of the most popular benefits of drinking the tea, however, be sure that you are buying pure leaves and not chemically altered blends with laxatives included - some detox brands have additional chemicals which are 'hidden' in tea brews and can have violent results.

Benefits of Drinking Green Tea

Green tea has significant memory benefits and tests in Japan have also shown that drinking just three small cups of green tea a day significantly reduced symptoms of mental degeneration and age-related impairments in elderly people - and in Japan the tea is drunk in far smaller quantities at a time than in the West.

Reduced cancer risks - polyphenols found in green tea appear to discourage the growth of cancer cells - regular drinkers have been proven to have reduced risks of stomach, breast, colon and/or prostrate cancer.

Skin benefits - green tea is a natural antiseptic which can relieve swelling and itching when applied topically - and cooled - on blemishes, breakouts and sunburn. It is increasingly an ingredient in sunscreen too, as it appears to help prevent the risk of sun-related skin cancer.

Green tea can help to steady blood pressure, with regular green tea drinkers at almost half the risk of getting hypertension than their non-tea drinking counterparts. This is again down to the polyphenols which prevent the blood vessels contracting and increasing blood pressure. It can also prevent plaque build up in the blood vessels, minimising the risk of strokes and heart disease - and only around ten ounces a day are needed for these benefits.

Finally, of course, weight loss is perhaps the most popular benefit of drinking green tea and perhaps the reason why so many people in the West begin drinking it in the first place. As well as speeding the metabolism and providing vital minerals and nutrients, green tea is an ideal way of keeping hydrated - several cups spaced throughout the day will prevent the body from becoming dehydrated and will help regulate blood sugar and control cravings.

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