If you’re hoping to have a health reset in 2025, then green tea might be the drink for you. Well known for its high antioxidant quota, green tea has potent health and well-being benefits, and for many, is a gentler and more sustainable alternative to coffee.
If you need further proof that it’s a powerhouse, consider its popularity in some of the world’s healthiest regions. “Green tea is a popular drink in Blue Zones such as Okinawa in Japan, where they often experience longer lifespans and reduced risk of chronic diseases,” says Maz Packham, nutritional therapist and founder of Nourishful Nutrition. Here’s everything you need to know.
Green tea can help offset oxidative damage
One of the key reasons green tea is so good for you is its high flavonoid content. Flavonoids are plant compounds found naturally in different fruits and vegetables. There are six different types of flavonoids, including flavonols and anthocyanins, but all of them have powerful antioxidant benefits, making them an important part of any healthy diet. Flavonoids also help to regulate cellular activity and negate oxidative damage caused by the free radicals we’re exposed to daily.
Green tea can boost immunity
Flavonoids help the immune system by dampening down inflammation, but green tea is also packed full of epigallocatechin gallate, (EGCG) an antioxidant that is proven to boost immune function. It also contains the amino acid l-theanine, which is thought to help produce germ-fighting compounds in our T-cells, crucial cells in our immune system.
Green tea can help with heart health
Alongside benefits to brain health, it’s thought that the antioxidants in green tea can help reduce blood pressure by improving blood flow. They also offer protective benefits to the heart by reducing inflammation. “There is evidence to suggest 1 to 3 cups a day could be beneficial in reducing the risk of myocardial infarction and stroke,” adds Packham.
Green tea can boost mood
L-theanine doesn’t just aid immunity, it’s a potent nootropic with mood-enhancing benefits, and it’s known to reduce mental fatigue, stimulate the brain, and increase dopamine production. “It’s also known to help improve focus—especially when combined with caffeine,” says Packham. “Together l-theanine and caffeine can help create a sense of calm energy, as a typical cup of green tea contains about 20-30mg of l-theanine. Research suggests that 50mg is enough to stimulate the production of alpha brain waves, which we associate with being in a relaxed but still alert state. You would expect to get this amount in approximately two cups.”
Green tea can improve focus
According to several studies, green tea has been demonstrated to have a significant effect on reducing anxiety and increasing cognition. Again that’s thanks to the combined effect of the caffeine and l-theanine, this time alongside polyphenols, which when taken together can improve concentration on long-duration cognitive tasks.
FAQs
How many cups of green tea should you drink a day?
If you’re looking for help with concentration, green tea makes a great alternative to coffee—not least because it provides enough caffeine to boost alertness but without the jitteriness often associated with coffee. “For the cognitive benefits, consuming 1 to 2 cups per day should be sufficient, but for cardiovascular benefits, the research suggests between 1 to 3 cups,” adds Packham.
Can you drink too much green tea?
“It’s worth remembering green tea still contains caffeine and everyone’s tolerance differs, so just be mindful of this when consuming it and perhaps limit yourself to 2 cups max daily. I also advise clients to avoid green tea in the late afternoon or evening, as it can interfere with your sleep,” says Packham.
How does green tea differ from black tea?
One of the main differences between the two is the processing. “Green tea leaves are steamed after harvesting to stop oxidation and retain their green color, whereas black tea leaves oxidize after harvesting which turns them brown or black,” explains Packham. In terms of flavor, black tea is stronger and has a higher caffeine content than green tea, which some people may find has a slightly more bitter taste.
