In January 2025, a team of scientists from Kanazawa University in Japan published research in the journal Nature Food Science, indicating that a habitual green tea consumption routine could help mitigate white matter damage in the brain and support brain health.
This research included the participation of 8,766 healthy elderly individuals, all aged 65 and above, without memory-related diseases. The researchers recorded the amount of green tea and coffee consumed daily by the participants and evaluated three main indices related to brain structure: white matter damage, hippocampal volume, and total brain volume.
White matter is crucial for transmitting information between different areas of the brain. When small blood vessels in the brain are damaged, leading to white matter injury, it can cause mild cognitive impairment or even develop into severe forms of dementia, such as vascular dementia or Alzheimer’s disease.
The study found that those who regularly drank green tea had lower levels of white matter damage compared to those who drank less or none. However, no clear association was found between green tea consumption and hippocampal volume or total brain volume. Additionally, the study did not detect any significant impact of coffee consumption on the three surveyed brain indices, including white matter damage, hippocampal volume, and total brain volume.
The study found that those who regularly drank green tea had lower levels of white matter damage.
How much green tea should be consumed daily to optimize brain health benefits?
Drinking green tea regularly not only brings overall health benefits but also helps protect the brain, especially in preventing white matter damage. But how much tea should be consumed to achieve the best results?
According to the mentioned study, drinking between 3 cups (about 600ml) and 7-8 cups (about 1500ml) of green tea daily can significantly reduce white matter damage in the brain. Specifically, drinking 3 cups reduces damage by about 3%, while 7-8 cups can reduce it by up to 6%.
So, if you are a green tea enthusiast and can consume larger amounts, drinking 7-8 cups (1500ml) daily will provide optimal brain health benefits. However, if you are not used to drinking large quantities, maintaining a consumption of 3 cups (600ml) is enough to help slow down brain aging and protect brain health.
Why is green tea beneficial for brain health?
The remarkable benefits of green tea mainly come from its rich polyphenol content, especially the compound EGCG (epigallocatechin gallate), a primary catechin in tea. EGCG is renowned for its potent antioxidant, anti-inflammatory, and neuroprotective properties. Additionally, EGCG can inhibit the accumulation of beta-amyloid protein, which contributes to white matter damage and cognitive decline. As a result, green tea helps protect neurons and slows down brain aging.
Apart from its brain health benefits, previous studies have also demonstrated that green tea offers various other advantages, such as reducing the risk of cardiovascular disease, controlling blood pressure, preventing diabetes, lowering the likelihood of stroke, and improving non-alcoholic fatty liver disease.
Given these superior benefits, incorporating green tea into your daily diet is a simple yet effective way to safeguard your brain health and enhance your overall quality of life.
Green tea has been proven to provide various health benefits beyond brain health.
Important considerations when drinking green tea for health
While green tea offers numerous health benefits, to maximize these values, it is essential to drink it correctly and follow some crucial guidelines:
Choose high-quality green tea
Opt for green tea varieties rich in polyphenols, the primary active compound responsible for its health benefits. Tea quality plays a vital role in ensuring nutritional efficacy.
Control the water temperature for brewing
When brewing green tea, use water at around 80°C instead of boiling water. Excessive heat can destroy polyphenols and reduce the nutritional value of the tea.
Drink tea at a suitable temperature
Avoid drinking tea when it is too hot, as it can damage the mucous membranes of the mouth or digestive tract. Let the tea cool down to a comfortable temperature before consuming it.
Combine with other health-promoting foods
To enhance the health benefits, pair green tea with antioxidant-rich foods such as walnuts, almonds, or fresh fruits. This combination optimizes cell protection and anti-aging effects.
Maintain a consistent tea-drinking routine
Drink green tea at fixed times during the day, such as after breakfast or lunch. Forming a long-term habit not only boosts mental well-being but also aids in metabolism, vitamin intake, and reducing inflammation.
Avoid drinking tea late in the evening
Consuming green tea late in the evening can stimulate the nervous system, leading to insomnia or disrupted sleep. If you wish to drink tea in the evening, do so at least two hours before bedtime and only in small quantities.
Precautions for specific groups of people
Not everyone is suitable for drinking green tea. The following groups should exercise caution or consult a doctor before consumption:
– Individuals with spleen and stomach weakness or digestive disorders.
– Pregnant women.
– Infants and young children.
– People taking medications, especially anticoagulants or drugs metabolized by the liver.
The Ageless Beauty Secrets of Japanese Women: 5 Tips to Look as Young as They Do
Since the days of the geisha, a radiant, healthy complexion has been revered as the pinnacle of beauty.
The Ultimate Guide to Achieving Flawless Skin with Green Tea: Simple Yet Effective Secrets Revealed
Green tea is a powerhouse ingredient in skincare. Its benefits extend beyond drinking; when incorporated into your skincare routine, it can be a potent tool against acne. By infusing your cleanser with green tea, you empower your skin to combat breakouts and achieve a clearer, more radiant complexion.
5 Familiar Herbs: The Ultimate “Skin Care Superfoods” for Daily Beauty Routines
These natural herbs are not only beneficial for enhancing the skin but also provide a soothing and relaxing sensation.
The Ultimate Guide to Anti-Aging: Unveiling the Power of Green Tea Masks for a Youthful, Glowing Complexion
The secret to achieving smooth, youthful skin lies in the power of natural ingredients. A potent combination of matcha green tea powder and turmeric can be your skin’s best friend, offering a myriad of benefits. Enhance this mixture with egg yolks, flour, and rice bran, and you’ve got yourself a winning formula for a radiant, age-defying complexion.
3 Foods to Reduce Body Odor and Enhance Your Natural Scent
Some foods not only provide health benefits but also contribute to a pleasant natural scent, boosting one’s confidence.
