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Researchers have identified, classified, and studied a host of bioactive compounds derived from Camellia sinensis.
By: Peter Goggi
March 2, 2020
More than half of the American population and nearly 85% of millennials drink tea. No doubt thanks to the appealing, hydrating, and health-promoting qualities of true teas. Consuming tea has even proven to be a characteristic of, if not a track to, healthier beverage consumption patterns.1 Derived from the plant Camellia sinensis, black, green, oolong, dark, and white teas are well-known for their health benefits. Throughout its nearly 5,000-year history, tea from the Camellia sinensis plant has been believed to help “purify the body” and “preserve the mind.” The earliest record of tea’s healing power dates back to China in 2737 BC. Scientists have been testing these theories for decades. To date, researchers have identified and classified the bioactive compounds inherent in tea, and thousands of published studies support tea’s ancient health claims. Teas derived from the Camellia sinensis plant contain thousands of health-promoting bioactive compounds, including polyphenolic compounds such as catechins like, (-)-epigallocatechin-3-gallate (EGCG), L-theanine, theaflavins, tannins, and flavonoids, as well as amino acids, caffeine, lignins, and xanthins.2 Black and green teas are rich sources of phytonutrients, which are responsible for some of their health benefits. The whole-body benefits of tea are both immediate and long-lasting. As a virtually calorie-free beverage, tea can quench thirst, maintain adequate hydration, and provide a subtle boost of caffeine. From its benefits in weight control, oral health, and digestion to heart health, bone health, and cancer prevention, tea has both short and long-term health benefits. Brain-Power Booster Science has demonstrated the antioxidants in tea may have brain benefits. Research has shown that diet and exercise may help blunt age-related neurodegeneration, protect against neurological disease, and enhance cognitive function.3,4 The antioxidants in true teas are thought to play a role in protecting brain cells from environmental insults and inhibit oxidative damage. Through the action of its polyphenols, tea may play an important role in modifying the progression of age-related dementia and Alzheimer’s and Parkinson’s diseases.5 Research has reported that tea polyphenols, EGCGs, are bioavailable to the brain and may protect neurological function. Researchers studied the effect of habitual tea drinking on the functional and structural networks in the brain. When compared to non-habitual tea drinkers, routine tea drinkers were found to have greater functional connectivity strength and suppressed hemispheric asymmetry in the structural connectivity network.6 Although this is the first research of its kind, this study suggests that habitual tea drinking has a protective effect on age-related brain decline. Black tea consumption has even been proven to improve attention. Bioactive components of tea like L-theanine and EGCG have been shown to enhance brain function. A study demonstrated that when subjects consumed two cups of black tea, they demonstrated greater levels of attention.7 Heart-Helper Beyond the cognitive benefits of tea, research has also demonstrated its role in heart health. A recent review in Advances in Nutrition explored tea’s phytonutrients and determined that it should be considered or included as part of a healthy diet, thanks in part to its heart-healthy benefits.8 Research suggested there is an association between daily tea consumption and reduced risk of heart disease. Specifically, black tea consumption has even been linked to decreased risk for a heart attack and improved cardiovascular health.9,10 One of the health promoting compounds in tea, (-)-epigallocatechin-3-gallate or EGCG, has been shown to improve other indicators of heart health. EGCG may improve heart health through reduction in inflammatory markers, narrowing of arteries, and increase in antioxidant activity.11 Tea & Type 2 Diabetes Type 2 diabetes is considered a global epidemic.12 Catechins in tea have been shown to help modulate blood glucose and improve insulin sensitivity, which may be beneficial for people with both type 1 and type 2 diabetes, although further research is needed.13-19 Some studies suggest a link between drinking tea and a reduced risk of type 2 diabetes.14 While this is just preliminary research, it indicates the broad benefits of drinking tea. Support Weight Goals Tea contains no sodium, fat, carbonation, or sugar—it is virtually calorie-free. Research suggests tea consumers have a lower weight and waist circumference.20 This may be related to tea components’ ability to affect metabolism. Additional research suggests the catechins or bioactive compounds in tea, in combination with caffeine, are responsible for increasing energy usage in tea drinkers, which can have a weight-modulating effect.21 ‘Tea-up’ Oral Health Tea may contribute to oral health through various characteristics, including antibacterial properties and fluoride content, that may help protect against cavities and gum disease and may strengthen tooth enamel.22-27 Research has demonstrated that 2-3 cups of green tea daily may play a role in reducing gum disease risk. While tea provides many oral health benefits, drinking tea is not a substitute for brushing and flossing. Sip for Strong Bones Although high caffeine intake has been suggested as a risk factor for reduced bone mineral density, drinking tea has been linked to higher bone density. Compared with non-tea drinkers, tea drinkers have been found to have a higher bone mineral density.28-30 Tea may also boost bone-building markers and improve muscle mass, both of which may reduce the risk for osteoporosis and fracture.31-34 From head to toe, true teas—such as those derived from the Camellia sinensis plant—have powerful, proven health benefits. Straight from the cup, tea is well-known for its brain-boosting, heart-protecting, chronic disease-reducing and oral and bone health-maintaining benefits. Whether black, green, oolong, dark, or white, the healthful properties of true teas span all varieties. Steeping a cup using the “golden rules” below will help reap the science-backed benefits.
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