While black tea is an everyday tea, green tea is a health tea. Famous in Japan and China for millennia, it is today one of the most studied plants by global science. And for good reason: its benefits are truly remarkable.
What makes green tea so special?
Green tea comes from the same plant as black tea — Camellia sinensis — but its leaves are not oxidized. After harvesting, they are quickly heated (by steaming in Japan, by roasting in China) to stop the enzymes responsible for oxidation. The result: the leaves remain green, and above all, their catechins — the most powerful antioxidants in tea — are perfectly preserved.
It is this exceptional richness in catechins, particularly EGCG (epigallocatechin gallate), that gives green tea its global reputation. EGCG is considered by many researchers to be one of the most powerful natural antioxidants ever discovered.
The main varieties of green tea
• Sencha (Japan): the most consumed green tea in Japan. Grassy, slightly bitter, fresh. Steamed, which preserves a maximum of catechins.
• Matcha (Japan): green tea leaves (gyokuro) ground into a fine powder. The entire leaf is consumed, so all its nutrients — 10 times more EGCG than regular green tea.
• Gyokuro (Japan): shade-grown, very rich in L-theanine and chlorophyll. Smooth, umami, slightly sweet.
• Dragon Well / Longjing (China): pan-roasted, with notes of roasted chestnut. One of the great Chinese grand crus.
• Gunpowder (China): leaves rolled into small pellets. Strong, slightly smoky taste.
Composition and active ingredients
Green tea is a true natural pharmacopoeia:
• EGCG (epigallocatechin gallate): up to 200–300 mg per cup, depending on the variety. Anti-inflammatory, anti-carcinogenic, neuroprotective, cardioprotective.
• Total catechins: 4 main types (EGCG, EGC, ECG, EC) representing 30 to 40% of polyphenols.
• L-theanine: between 20 and 60 mg per cup. A unique amino acid with relaxing and cognitive effects.
• Caffeine: 20 to 50 mg per cup — less than coffee, modulated by L-theanine.
• Chlorophyll: green pigment with detoxifying properties.
• Vitamins: C, B1, B2, B6, E.
• Minerals: fluorine, zinc, selenium, manganese.
The benefits of green tea: what science reveals
→ EGCG: the antioxidant that changes everything
EGCG is 25 to 100 times more potent than vitamins C and E in some antioxidant tests. It neutralizes free radicals, protects DNA from oxidative damage, and inhibits inflammation at several levels. Thousands of studies attribute anti-carcinogenic properties to it (especially against breast, prostate, and colon cancers), although these data are mainly from in vitro and epidemiological studies.
→ Cardiovascular health
Studies conducted in Japan on tens of thousands of participants have shown that heavy green tea consumers had a 26 to 31% reduced risk of cardiovascular death. Green tea reduces LDL cholesterol, improves endothelial function, lowers blood pressure, and decreases lipoprotein oxidation — a key mechanism in atherosclerosis.
→ Weight management and metabolism
The caffeine + catechins (EGCG) combination has been validated by numerous studies for its thermogenic effect: it slightly increases energy expenditure (by 3 to 5%) and promotes fat oxidation. A meta-analysis published in the American Journal of Clinical Nutrition concluded that green tea contributed to a modest but significant reduction in body weight and waist circumference.
→ Brain and prevention of cognitive decline
The L-theanine and catechins in green tea have well-documented neuroprotective effects. They stimulate the production of BDNF (brain-derived neurotrophic factor), protect neurons against oxidation, and reduce beta-amyloid plaques involved in Alzheimer's disease. Japanese epidemiological studies show a link between regular green tea consumption and a reduced risk of dementia.
→ Glycemic regulation
Green tea catechins improve insulin sensitivity and reduce intestinal glucose absorption. A meta-analysis of 17 clinical trials showed a significant reduction in fasting blood sugar levels in regular green tea consumers.
→ Oral health
EGCG and other catechins powerfully inhibit cariogenic and periodontal bacteria. Clinical studies show that green tea reduces dental plaque score and gum inflammation. The fluoride it contains also strengthens tooth enamel.
How to prepare the perfect green tea?
The golden rule: never boiling water! Green tea should be infused at 70–80°C to avoid destroying catechins and activating tannins (source of bitterness). Count 2g of tea (about 1 teaspoon) for 150–200ml of water. Infuse for 1 to 3 minutes maximum.
For matcha, whisk 1 to 2g of powder with 70ml of water at 70–75°C until a light foam forms. Matcha can also be prepared as a latte with plant-based milk — a healthy trend that never gets old.
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Green tea is more than a drink: it's a ritual, a philosophy, and preventive medicine. Cup after cup, it takes care of your body and mind with gentle and continuous effectiveness.