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How Much Green Tea Do You Need?
So by now you know that green tea catechins can do
great things for your health. But how much green tea do you need on a
daily basis to experience health benefits? Most studies have concluded
that the “magic number” lies somewhere between 300 -1,000 mg. of
catechins per day, the equivalent of 3-10 cups of green tea. This
recommendation is based on the idea that the average cup of green tea
contains 100 mg. of catechins per cup. However, studies have shown that
some cups of green tea contain half that amount, or even less.
The variation in catechin content is probably due
to the fact that green tea leaves are a crop like any other. They can be
young or old, fresh or stale, from rich or poor soil. And during
harvesting, processing and packaging, the leaves can be exposed to
different conditions that either preserve or destroy their nutrients.
The way you handle, brew and store your green tea at home can also make
a difference in the catechin content.
With that in mind, here are a few tips that can
help you protect and preserve the catechins in your green tea and
maximize their health benefits:
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Use flow-through tea
bags instead of flat tea bags, so the water can easily circulate
through the leaves and the catechins can be released efficiently.
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Use purified water,
as the chlorine in tap water degrades the catechins and destroys the
subtle flavor of green tea.
-
Avoid tea kettles
made of metal alloys containing iron since iron lowers the antioxidant
of activity of catechins.1 Kettles made of high-grade
stainless steel, nickel-plated metal alloys, copper, polypropylene
plastic, lead-free porcelain or glass are best.
-
Bring the water to a
full boil and add the tea immediately. Steeping tea leaves at 212° F
for five minutes releases approximately 80 percent of the catechins.
In contrast, the catechin release is over one-third less when tea is
steeped at 176° F.2
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Don’t put the tea
leaves in water and then microwave them. This will “overcook” them and
destroy some of the catechins.
-
Keep your tea in an
airtight container, even if it comes in
pre-packaged bags. This will keep the tea leaves fresher and help
preserve the catechins.
Although it may sound a little complicated, making
a health-enhancing, delicious cup of tea is really easy. As Senno Rikyu,
the Greatest of all Tea Masters, said back in the 16th
century: “Tea is nothing other than this: Heat the water, prepare the
tea and drink it with propriety. That is all you need to know.”
Footnotes:
1
Kumamoto M, Sonda T, Nagayama K, et al. Effects of pH and metal ions on
antioxidative activities of catechins. Biosci Biotechnol Biochem
2001;65:126-32.
2
Khokhar S, Magnusdottir SG. Total phenol, catechin, and caffeine
contents of teas commonly consumed in the United Kingdom. J Agric
Food Chem 2002; 50(3):565-70.
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Nadine Taylor, M.S., R.D. presents
GreenTeaLibrary.com,
the most comprehensive collection of scientific information
describing the health benefits of green tea.
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