Drinking green tea offers more than just a delightful sensory experience; it may also fortify your brain. Green tea, celebrated for its health benefits such as reducing the risk of cardiovascular disease and type 2 diabetes, is now gaining attention due to Japanese research suggesting its positive impact on cognitive health.
This article explores the fascinating link between green tea and brain health, diving into recent studies that highlight how regular consumption can lead to fewer white matter brain lesions, potentially preventing dementia. We’ll also cover the science behind green tea’s protective properties, optimal brewing methods, and how to incorporate this healthful beverage into your daily routine for maximum cognitive benefits.
Discover how this ancient brew can contribute to a healthier, sharper mind, and learn practical tips to make the most of green tea’s brain-boosting potential.
Green Tea and Brain Changes
A new study found that regular consumption of green tea by older people without cognitive decline was linked to fewer white matter brain lesions measured with brain scans. These lesions are often associated with dementia.
“Given that cerebral white matter lesions are closely linked to vascular dementia and Alzheimer’s, our findings indicate that drinking green tea, especially three or more glasses per day, may help prevent dementia,” the study authors concluded.
White matter makes up about 60% of the brain and plays a critical role in providing communication within and between the brain and spinal cord. Healthy white matter is important to maintain brain function and cognitive abilities.
For example, research published in Frontiers in Aging Neuroscience found that patients with early cognitive decline had significantly higher white matter lesions via brain scan. These lesions correlated with poorer cognitive test scores compared to controls, illustrating the importance of white matter in brain health. Other studies have found similar results.
Details of the Green Tea Brain Health Study
The investigation involved 8,766 people 65 and older without dementia. Participants underwent brain MRI scans between 2016 and 2018 to measure white matter lesions and total brain and hippocampal volume. The team tracked green tea and coffee consumption with food frequency questionnaires.
One cup of tea was defined as a volume of 200 ml. Green tea and coffee intake were classified into four groups based on daily consumption:
- 0–200 ml (less than 1 cup)
- 201–400 ml (1–2 cups)
- 401–600 ml (2–3 cups)
- 601 ml or more (around 3+ cups)
The study found that higher green tea consumption was linked with significantly fewer brain white matter lesions in a dose-dependent fashion. The greater the green tea intake, the fewer the white matter lesions.
- Those consuming 3 cups of green tea daily (600 ml) had a 3% reduction in white matter lesions compared to those drinking only a cup daily.
- Drinking around 7–8 cups daily (1500 ml) resulted in a 6% decrease in white matter lesions compared to those drinking only a cup daily.
Drinking coffee had no association with the number of white matter lesions, nor was there an association between green tea drinking and brain volume.
Limitations and Considerations
Green tea’s benefits did not extend to those with the APOE e4 allele or depression. Researchers speculate that chronic inflammation and oxidative stress in these groups may counteract green tea’s protective effects.
Because the investigation was a cross-sectional study, the authors couldn’t determine a causal relationship between green tea consumption and reduced white matter lesions. The scientists also couldn’t track differences in how the tea was brewed or the form of tea used, which would impact antioxidant levels.
Additional long-term investigations are needed to confirm and compare the effects of green tea with other beverages or dietary interventions.
The Reason Behind Green Tea’s Brain Protective Power
Green tea has one of the highest levels of antioxidants and polyphenols of any tea. These unique compounds most likely explain why green tea, and not coffee, was effective in decreasing brain white matter lesions. Coffee’s active compounds are mainly chlorogenic acid and caffeine and appear not to provide the same white matter benefits.
The catechins in green tea, particularly epigallocatechin gallate (EGCG), help protect brain cells from damage caused by free radicals and oxidative stress. Lab studies have shown the ability to neutralize harmful free radicals is 20 times more effective than vitamin C and 30 times more effective than vitamin E.
High polyphenol levels also reduce inflammation by inhibiting pro-inflammatory pathways, maintaining brain health and preventing white matter lesions from forming.
L-theanine, an amino acid in green tea, supports brain health by improving vascular function. It enhances blood flow, reduces blood pressure, and improves the function of the cells lining blood vessels, thereby lowering the risk of vascular-related brain damage that leads to cognitive decline.
Though not helpful with white matter lesions, EGCG has also been shown to inhibit amyloid beta aggregation, which is associated with Alzheimer’s disease.
How to Brew Green Tea for Maximal Antioxidant Effects
- Begin with the best tea
Loose tea has higher levels of antioxidants, like catechin, compared to tea bags. Matcha green tea powder has more catechins (137 times more) than regular loose green tea because the entire leaf is consumed rather than just an infusion.
- Steep at the Perfect Temperature — 160–180°F ( 70–80°C)
Don’t boil the water since high temperatures can destroy beneficial catechins and create a bitter taste. Let boiling water cool for a few minutes before brewing the tea. The temperature should not exceed 190°F-88°C.
- Steep for the perfect time — 2–3 minutes
Understeeping may not extract the most antioxidants from the tea leaves, while overstepping can release too many tannins, making the tea bitter and reducing the bioavailability of some antioxidants. Brew within a 2–3 minute window.
- Avoid milk
Proteins in milk may reduce the bioavailabilty of catechins by binding to them, studies suggest. Consider plant-based alternatives like oat or almond milk if you prefer creaminess.
- Don’t let brewed tea sit around
It’s best to drink green tea shortly after brewing to preserve its antioxidants. Reheating or leaving it to sit for extended periods can degrade its beneficial compounds.
- Store the tea properly
Green tea should be stored in a sealed carton away from heat, light, and moisture to retain maximum antioxidant activity.
Conclusion
Introducing green tea into your daily routine, aiming for 3 to 4 cups, is an achievable habit that could provide numerous health benefits, including reducing dementia risk. The catechins and L-theanine in green tea work synergistically to protect brain cells, improve vascular function, and reduce inflammation.
For those seeking an even more potent dose of antioxidants, matcha green tea stands out as an excellent choice. With its concentrated levels of catechins, fewer cups may reap the same cognitive benefits.
In addition to drinking green tea, consider gargling with it. The antimicrobial properties of green tea catechins can lower the risk of cavities, gum disease, and bad breath, adding another layer of health benefits to this remarkable beverage. Embrace the tradition of green tea and savor its potential to enhance your brain health and overall well-being.