About Green Tea

Green tea is a type of tea that is made from the leaves of the Camellia sinensis plant. It originated in China and has been consumed for centuries for its various health benefits and refreshing taste. All tea comes from the same plant, Camellia sinensis, but the leaves are processed differently to make green, black, and oolong tea, according to the National Center for Complementary and Integrative Health (NCCIH). Green tea leaves are not allowed to oxidize, which accounts for their fresh, almost grassy flavour.

Tea drinking is a ritual that people have been practising for centuries, dating back to 2700 B.C. in Asia, according to some accounts. It’s known for its high content of antioxidants called catechins (more on those later) and is also beloved for its crash- and jitter-free dose of caffeine, thanks to its generous supply of L-theanine, an amino acid that research has found to have a calming effect on the nervous system. Melissa Salazar, an International Tea Master Association–-certified tea master, says that green tea has the highest quantity of L-theanine compared with other teas. “It helps to increase brain waves, which induces deep relaxation and increases focus.”

Some small studies have observed this, finding that L-theanine increases alpha wave emission in people with anxiety, as well as improves mental alertness. A study of 69 Japanese men and women found that it improved attention and memory-related tasks.

With that said, some green tea blends have more caffeine than others, and matcha, a popular powdered form of green tea, has the most. That’s because it’s made by grinding the entire Camellia sinensis leaf, explains Salazar, and is delivered to the body in its entirety, as opposed to tea leaves that are steeped in water and then removed before serving. Matcha’s unique preparation also makes it more plentiful in the good stuff, like antioxidants.

Production:

Green tea is made from unoxidized leaves, which are harvested, quickly heated or steamed to prevent oxidation, and then rolled and dried. This minimal processing helps to retain the natural green colour and the beneficial compounds present in the leaves.

Types:

There are various types of green tea, each with its unique flavour profile and characteristics. Some popular types include Japanese green teas like Sencha, Matcha, and Gyokuro and Chinese green teas like Longjing (Dragon Well), Gunpowder, and Bi Luo Chun.

Flavour:

Green tea generally tastes fresh, grassy, and slightly bitter. The flavour can vary depending on factors such as the type of tea, growing conditions, and processing methods. Some green teas may have a subtle sweetness or floral notes.

Caffeine Content:

Green tea contains caffeine but in lower amounts compared to coffee. On average, an 8-ounce cup of green tea contains around 30-50 milligrams of caffeine, although the actual amount may vary depending on the brewing time and tea leaves used.

Health Benefits:

Green tea is often praised for its potential health benefits. It is rich in antioxidants called catechins, which have been studied for their potential anti-inflammatory, anti-cancer, and heart-protective effects. Green tea may also help with weight management, improving brain function, and reducing the risk of certain chronic diseases.

Preparation:

To prepare green tea, water is typically heated to around 175-185°F (80-85°C) because using boiling water can result in a bitter taste. The tea leaves are then steeped for a few minutes, usually 1-3 minutes, depending on the desired strength. However, brewing times can vary, so it's best to follow the instructions specific to the type of green tea you are using.

Additional Ingredients:

Green tea is often enjoyed plain, but it can also be combined with other ingredients like lemon, honey, or mint to enhance the flavour. Some people also enjoy using green tea as a base for blended beverages or adding it to smoothies and desserts.

Green tea is known for its rich composition of bioactive compounds that contribute to its potential health benefits. While the exact nutritional profile can vary depending on factors such as the type of green tea and brewing methods.

Polyphenols:

Green tea is particularly rich in polyphenolic compounds, including flavonoids and catechins. Epigallocatechin gallate (EGCG) is the most abundant and well-studied catechin found in green tea. These polyphenols act as antioxidants and have been associated with various health benefits, such as reducing inflammation and protecting against cellular damage caused by free radicals.

Amino Acids:

Green tea contains certain amino acids, with the most notable one being L-theanine. L-theanine is known for its calming and relaxing effects and is believed to counteract the stimulating effects of caffeine, promoting a state of calm alertness.

Vitamins:

Green tea contains small amounts of vitamins, including vitamin C, vitamin B2 (riboflavin), vitamin B3 (niacin), and folate. The exact content can vary depending on the brewing time and the quality of the tea leaves.

Minerals:

Green tea also contains trace amounts of minerals such as manganese, potassium, magnesium, and calcium. These minerals play essential roles in various bodily functions.

Water:

The majority of green tea is composed of water, which is necessary for maintaining hydration and supporting overall bodily functions.

It's important to note that the exact nutritional composition of green tea can be influenced by factors such as the quality of the tea leaves, growing conditions, processing methods, and brewing techniques. Additionally, the concentration of specific compounds can vary among different types of green tea.

While green tea does contain beneficial compounds, it's worth mentioning that the amounts of these substances may not be significant enough to provide substantial nutritional value on their own. However, green tea can be a valuable addition to a balanced and varied diet, contributing to overall health and well-being.

How to Select and Brew Green Tea:

Selecting and brewing green tea properly can greatly enhance your tea-drinking experience.

Selecting Green Tea Choose loose-leaf tea:

Opt for loose-leaf green tea instead of tea bags whenever possible. Loose-leaf tea generally offers better quality and flavour.

Consider the type:

Explore different types of green tea, such as Sencha, Matcha, Dragon Well, or Gunpowder, to find the flavour profile that suits your preference. Each type has its unique characteristics.

Check the freshness:

Look for tea with a recent harvest date to ensure freshness. Older tea may have lost some of its flavour and aroma.

Brewing Green Tea:

Water temperature: Heat water to around 175-185°F (80-85°C) for most green teas. Using boiling water can result in a bitter taste. If you don't have a thermometer, let the boiled water cool for a few minutes before pouring it over the tea leaves.

Tea-to-water ratio:

Use about 1 teaspoon of loose-leaf green tea per 8-ounce cup of water. Adjust the amount according to your taste preferences. You can also follow the brewing instructions specific to the tea you're using.

Steeping time:

Steep green tea for 1-3 minutes, depending on the desired strength. Brewing times can vary based on the type of tea and personal preference. Be mindful not to overstep, as it can result in a bitter taste.

Experiment with multiple infusions:

Some green teas, especially high-quality ones, can be steeped multiple times. You can gradually increase the steeping time for subsequent infusions while maintaining the water temperature. This allows you to enjoy the evolving flavours of the tea.

Strain or remove leaves:

Once the desired steeping time is reached, strain the tea or remove the tea leaves from the teapot to avoid over-extraction.

Enjoy it as it is or with additions:

Green tea can be enjoyed plain or you can add a twist by adding lemon slices, a touch of honey, or fresh mint leaves. Experiment with different additions to enhance the flavour to your liking.

Remember that these are general guidelines, and you can adjust them based on your personal taste preferences. Also, keep in mind that different types of green tea may require specific brewing techniques, so it's a good idea to follow the instructions provided with the tea you purchase.