Green tea has several purported benefits, but when it comes to brain health, you should definitely pay attention. Drinking this type of tea regularly may have multiple positive effects on the brain. This may be particularly good news for Black Americans because of their higher risk of certain illnesses. Here’s why you should consider keeping green tea in your kitchen.
Green tea leaves contain catechins, polyphenols with antioxidant properties. Specifically, green tea contains high levels of epigallocatechin-3-gallate (EGCG), a catechin known for its anti-inflammatory properties. Antioxidants play an important role in your health because they help to reduce the inflammation in your body that can be caused by free radicals. In a nutshell, free radicals can damage your cells when they steal from them to make themselves stable. When you have antioxidants in your diet, they can protect you by donating what the free radicals need. Without antioxidants, the damage caused by free radicals can lead to chronic inflammation.
When left unchecked, chronic inflammation can increase your risk of developing health issues like cardiovascular diseases, metabolic diseases like diabetes, and neurodegenerative diseases like dementia. Additionally, research suggests controlling inflammation in the body may lower your risk of certain types of cancer. The list includes colon, liver, lung, prostate, and stomach cancers.
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According to various researchers, drinking green tea regularly may boost cognition, improve mood, and enhance overall brain function. In one study, middle-aged and elderly Chinese adults exhibited improved cognition when assessed after consuming green tea for at least a year. The participants’ blood work also showed a reduction in some markers that are associated with oxidative stress. It’s worth noting, of course, that this was a cross-sectional study that couldn’t definitively link drinking tea with cognitive improvement.
While more research is needed, it’s possible that compounds such as EGCG, caffeine, and L-theanine have a positive effect on the brain.
Another potential benefit of EGCG is that it may help suppress brain aging. In a study of rats, researchers found that the compound can cross the blood-brain barrier to reach the brain parenchyma, where it promotes neuronal differentiation. In other words, it may help keep the brain young. Additionally, theanine and arginine may reduce your stress levels. This stress-reducing effect can also help keep the brain young, as chronic stress can negatively affect it. Given that human studies haven’t been done, however, it’s difficult to say how this would play out for human beings.
Although you can’t really go wrong with a cup of green tea, there are a few suggested ways to get the most out of it. The first thing to note is that you need to store your green tea in an airtight container in a cool, dark, dry area to maintain its quality. When making green tea, use water at 176–185°F (80–85°C) and steep the green tea leaves for three to five minutes. You should note, though, that steeping for more than three minutes may increase the tea’s bitterness.
When you have your tea also matters. While you may like having a cup of tea with your breakfast, it’s usually better to have green tea an hour or two before eating. This recommendation is tied to how catechins in green tea bind to plant-based iron. When this happens, your body may not be able to absorb all the iron that you’ve consumed. This issue may also affect iron supplements, so it’s best not to drink green tea at the same time as when you take your iron tablets.
On the other hand, it’s a good idea to drink green tea in the late morning or early afternoon when your energy starts to get lower. The caffeine and L-theanine in green tea can help to boost your energy and focus for a bit. With that in mind, you can always pair your cup of green tea with a healthy snack if you’re feeling hungry.
When it’s time for bed, though, you should try another form of tea that’s known to calm you. While green tea contains less caffeine than coffee and other caffeinated drinks, it can still be enough to disrupt your sleep.
Of course, you don’t have to drink it hot. If you’re the type to enjoy a nice glass of iced tea, consider keeping a pitcher of green tea in your fridge. You can even add a little more flavor with orange, lemon, citrus peel, or fresh mint.
You may be wondering which kind of green tea is best and how much you should drink. Currently, there’s no medical guidance on the best types of green tea to drink, but you can certainly ask your doctor for guidance. You should also ask them to recommend how much you should drink.
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Although researchers haven’t definitively identified a reason, Black Americans have a higher risk of developing dementia than other ethnicities. According to the Alzheimer’s Association, about 21 percent of Black people over the age of 70 are currently living with Alzheimer’s disease, which is the most common form of dementia.
Additionally, when surveyed, 65 percent of Black people say that they know someone with Alzheimer’s disease or a form of dementia. Unfortunately, 55 percent of the people surveyed said that they considered memory loss and cognitive decline as a natural part of aging. This belief certainly highlights the need for more widespread education about dementia and how it can disproportionately affect Black people.
Even when they seek care, though, Black people may not get the same level of care as other ethnicities. According to a 2024 narrative review, Black people often face delayed diagnoses when it comes to Alzheimer’s disease. This finding mirrors the Alzheimer’s Association’s survey, where half the participants noted that they experienced discrimination when seeking care for someone with the condition.
While education efforts may improve and more healthcare organizations are working to encourage culturally sensitive care, you still need to take your health into your own hands. Adopting healthy habits that can boost brain health is an easy way to potentially lower your risk of developing dementia.
Black Americans continue to have a higher risk of developing dementia, and some experts suggest the numbers will only continue to grow. Although more research is needed to identify why this happens, you may be able to reduce your chances by adding green tea to your daily routine. If you have any concerns about drinking it, though, talk to your doctor first.
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