Mayur Deshpande
  Personal trainer in Mumbai
Nutritional Supplements Library Green Tea

Nutritional Supplements Library

Green Tea

What is green tea?

Green tea is tea that has undergone minimal oxidation during processing. It has been used medicinally for centuries in India and China. A number of beneficial health effects are attributed to regular consumption of green tea and dried/powdered extracts of green tea are available as dietary supplements Green tea is prepared by picking, lightly steaming and allowing the leaves to dry. Black tea, the most popular type of tea in the U.S., is made by allowing the leaves to ferment before drying. Due to differences in the fermentation process, a portion of the active compounds are destroyed in black tea, but remain active in green tea.
The active constituents in green tea are a family of polyphenols (catechins) and flavonols which possess potent antioxidant activity. Tannins, large polyphenol molecules, form the bulk of the active compounds in green tea, with catechins comprising nearly 90%. Several catechins are present in significant quantities; epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG). EGCG makes up about 10-50% of the total catechin content and appears to be the most powerful of the catechins - with antioxidant activity about 25-100 times more potent than vitamins C and E. A cup of green tea may provide 10-40mg of polyphenols and has antioxidant activity greater than a serving of broccoli, spinach, carrots or strawberries.

What is the effective dosage of green tea supplementation?

The effective dosage is 125-500mg/day (4-10 cups per day) of an extract standardized to at least 60% polyphenols. To make green tea, simply combine 1 teaspoon of green tea leaves with 1 cup of boiling water and steep for 3 minutes.

What are the benefits of green tea supplementation?

• It has an antioxidant property, which destroys oxygen free radicals in the body.
• It reduces cholesterol levels and improves the cholesterol profile (the ratio of LDL (bad) cholesterol to HDL (good) cholesterol).
• It increases cardiovascular health by making blood platelets less sticky.
• The polyphenols in green tea may also reduce risk of cancers in humans.
• It improves alertness.
• It enhances to lose fat.

What are the side effects of green tea supplementation?

It is very safe and there are no side effects of green tea. But at high dosage (more than 20 cup /day) due to it's caffeine contain, it may lead to restlessness, insomnia, and tachycardia (high heart rate).