Humza Khizer

Matcha tea is a popular ingredient with multiple health benefits. Matcha green tea mimics green tea benefits, while chamomile tea benefits weight loss.

Matcha tea : Magical or Mythical?

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Matcha Tea - Magical Or Mythical?

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Ismail Munir

Health Wonders Of Drinking Black Tea

Introduction

What if I tell you that there exists a drink that is low in calories, tastes amazing, calms your nerves, and improves focus along with increasing your overall health? Sounds unbelievable, right?&nbsp;

The good news is that magic beverage does exist and it&rsquo;s none other than black tea! You definitely know this drink and you&#39;re probably drinking it while reading this article. But the health benefits of black tea that are about to be unveiled in this article will surely leave you stunned (with joy, of course!).&nbsp;

Black tea is undoubtedly the most consumed beverage around the world, second only to water! Black tea, which is derived from the Camellia sinensis plant, is recognized as an excellent health drink. Owing to the numerous health benefits associated with black tea, there is no harm in indulging in a cup of black tea every day; rather, it&#39;s all the more beneficial.&nbsp;

Black tea is prepared through a process of oxidation during which the green tea leaves turn brown-black in color. Oxidation means providing oxygen-rich and moist air to the tea leaves<a href="#accordion">[1]</a>. Although both green tea and black tea are extracted from the same plant, green tea leaves are not oxidized, whereas black tea leaves are fully oxidized. 
&nbsp;

Understanding The Health Effects Of Black Tea

Black tea is rich in antioxidants (compounds that help to fight off inflammation in the body). Consuming a drink that has surplus antioxidants helps to remove the free radicals in the body and decrease cell damage<a href="#accordion">[2]</a>.

A type of antioxidant, polyphenols are present in certain foods and drinks. They are also the dominant source of antioxidants in black tea.&nbsp;

Research on rat models has shown that the antioxidants that are present in black tea have an impact on the cholesterol and sugar levels in the blood, thereby, reducing the risk of <a href="https://www.merisehat.pk/disease/hypertension-57">hypertension</a>, <a href="https://www.merisehat.pk/disease/obesity">obesity</a>, and <a href="https://www.merisehat.pk/disease/diabetes-type-1-and-2">diabetes</a><a href="#accordion">[2]</a>.

The benefits of black tea are linked to its antioxidant properties, as 30% of the dry weight of black tea is known to contain antioxidants<a href="#accordion">[3]</a>. These antioxidants remove the free radicals that are known to cause atherosclerosis and cancer. By eliminating free radicals from the body, the risk associated with these diseases is significantly reduced.&nbsp; 
&nbsp;

Black tea is associated with innumerable health benefits:

&nbsp;

<ul>
	<li>
	<h5>Lowers The Risk Of Death</h5>
	</li>
</ul>

A study conducted on half a million population in the United Kingdom who were tea drinkers revealed that increased consumption of black tea was associated with a modestly low risk of death. This study was led by National Cancer Institute NCI to find out the mortality benefits of drinking black tea because it is the most commonly consumed type of tea in the UK<a href="#accordion">[4]</a>.&nbsp;

Earlier, the association between increased consumption of tea and reduced risk of death was studied in the Asian population, but the difference was that green tea was more commonly consumed in that region.&nbsp;

Recently, the findings published in the Annals of Internal Medicine (August 2022) suggest that consuming black tea in even greater quantities, that is 2 or more cups in a day, is a part of a healthy diet<a href="#accordion">[4]</a>. This study was conducted on 498,083 men and women between the age of 40 and 69 years and a follow-up of 11 years was done.

It was concluded that a higher intake of tea modestly reduces the risk of all-cause mortality in individuals who used to drink 2 or more cups of tea in a day, irrespective of the genetic variation in caffeine metabolism of all participants<a href="#accordion">[5]</a>.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Improves Heart Health&nbsp;</h5>
	</li>
</ul>

Flavonoids, which is another group of antioxidants present in black tea, is known to improve heart health. Some other sources of flavonoids include dark chocolate, red wine, vegetables, and fruits.&nbsp;

A study found that regular consumption of a cup of tea lowered the risk of<a href="#accordion">[2]</a>:

<ul>
	<li>Death from heart disease by 4%</li>
	<li>Heart attack and other cardiovascular diseases by 2%</li>
	<li>Stroke by 4%</li>
	<li>Death from all the causes by 1.5%&nbsp;</li>
</ul>

Another study found that individuals who consumed tea regularly had an 8% decreased risk of cardiovascular diseases (CVDs) along with a 10% reduction in cardiac events, such as heart attack, as compared to individuals who had not consumed tea in the past year<a href="#accordion">[2]</a>. 
&nbsp;

<ul>
	<li>
	<h5>Reduces The Levels Of LDL (Bad Cholesterol)&nbsp;</h5>
	</li>
</ul>

There are two types of cholesterol &ndash; LDL and HDL. LDL or low-density lipoprotein is regarded as the bad cholesterol and HDL or high-density lipoprotein is regarded as the good cholesterol. This is because LDL transports cholesterol to the cells and results in the accumulation of fatty deposits within the arteries which then progress to form plaques. These waxy fatty deposits within the arteries (atherosclerosis) puts the individuals at an increased risk of major cardiac events, such as heart attack. It can also result in stroke or heart failure.&nbsp;

A study was conducted and the results showed that there was a reduction in LDL levels in the blood by 4.64 mg/dL after drinking black tea. These results were most noticeable in individuals who had a high risk of developing cardiovascular diseases<a href="#accordion">[2]</a>. 
&nbsp;

<ul>
	<li>
	<h5>Reduces Blood Pressure&nbsp;</h5>
	</li>
</ul>

High blood pressure can result in various health complications as it can progress to stroke, kidney failure, heart failure, or may cause loss of vision. However, the silver lining is that hypertension or high blood pressure can be lowered and these complications can be prevented through lifestyle modifications<a href="#accordion">[2]</a>.

Multiple studies have proved the therapeutic effect of drinking black tea. One study showed that individuals who used to drink black tea had significantly lower systolic and diastolic blood pressures when compared with the control population. The effects were more striking in individuals who consumed black tea for more than 7 days<a href="#accordion">[2]</a>. 
&nbsp;

<ul>
	<li>
	<h5>Improves The Gut Health&nbsp;</h5>
	</li>
</ul>

Maintaining healthy flora in the gut is directly linked to the health of an individual. The bacteria in the gut are responsible for reducing the risk of certain medical conditions, such as type 2 diabetes, inflammatory bowel disease, obesity, cardiovascular diseases (CVDs), and cancer.&nbsp;

Black tea not only promotes the environment for healthy bacteria but also inhibits the growth of bad or harmful bacteria in the gut. Subsequently, drinking black tea improves gut health by boosting immunity and healing gut walls with the help of healthy microbes<a href="#accordion">[2]</a>. 
&nbsp;

<ul>
	<li>
	<h5>Reduces The Risk Of Certain Cancers&nbsp;</h5>
	</li>
</ul>

Polyphenols are antioxidants found generously in black tea and one of the many benefits of these antioxidants is that they reduce the risk of cancer by halting the progression of certain cancers and by causing the death of cancerous cells.&nbsp;

Studies have shown that drinking black tea is linked with a reduced risk of oral cancer<a href="#accordion">[2]</a>. Researchers have associated drinking black tea with reduced risk of other types of cancer including ovarian cancer, <a href="https://www.merisehat.pk/disease/breast-cancer">breast cancer</a>, lung cancer, and thyroid cancer. However, more research is needed to be able to reach a conclusion about the role of black tea in cancer prevention.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Helps To Focus&nbsp;</h5>
	</li>
</ul>

Oftentimes when individuals aren&#39;t focused or alert while performing a task, they resort to caffeinated drinks such as tea and coffee to get the instant boost of productivity.&nbsp;Black tea contains caffeine and L-theanine, which is an amino acid known to improve focus and alertness.&nbsp;

Moreover, a study was carried out on a group of people to test for any improvement in their cognitive performance when the participants consumed either water or black tea (250 ml). To judge their cognitive abilities, the participants were given mathematical problems along with tests for memory and attention. The results showed that individuals who had taken black tea performed well in the tests with fewer errors compared to participants who simply had water. Consequently, it was proven that even a small amount of black tea can cause a significant improvement in cognitive ability<a href="#accordion">[2]</a>.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Maintains Blood Sugar Levels&nbsp;</h5>
	</li>
</ul>

It has been observed that drinking black tea helps to maintain blood sugar levels in a normal range after a meal, also known as postprandial sugar levels. It does so by increasing the sensitivity of body cells to insulin.&nbsp;When sugar levels stay in normal ranges it reduces the risk of various health problems, such as obesity, type 2 diabetes, kidney failure, cardiovascular diseases, and depression<a href="#accordion">[2]</a>.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Reduces The Risk Of <a href="https://www.merisehat.pk/disease/stroke">Stroke&nbsp;</a></h5>
	</li>
</ul>

Stroke is a medical condition that results in lifelong disability. Fortunately, stroke is preventable in most cases. Through lifestyle modifications, the risk of stroke can be significantly reduced.&nbsp;

A very interesting study found that drinking black tea reduces the risk of stroke. The study was conducted on 365,682 participants and the risk of stroke and dementia was evaluated based on the tea and coffee drinking habits of these individuals.&nbsp;After following these participants for 11 years it was found that individuals who drank at least 2 cups of tea daily had a 16% reduction in their risk of ischemic stroke as compared to individuals who didn&#39;t drink tea at all<a href="#accordion">[2]</a>.&nbsp;

Another great news for individuals who are genetically predisposed to consuming more cups of tea is that they have a lower risk of stroke<a href="#accordion">[2]</a>. 
&nbsp;

<ul>
	<li>
	<h5>&nbsp;Speeds Up Weight Loss&nbsp;</h5>
	</li>
</ul>

Catechin, which is a type of polyphenol present in oolong tea, can result in a decrease in body fat. In one of the studies, it was observed that individuals who consumed 690 mg of catechin regularly from tea for 12 weeks experienced weight loss<a href="#accordion">[2]</a>. 
&nbsp;

There is no denying that black tea has tons of remarkable benefits, but anything in excess has the potential to do more harm than good. Therefore, it is advised to consume black tea in moderation despite its benefits<a href="#accordion">[3]</a>.

&nbsp;

<ul>
	<li>
	<h5>Tea Contains Toxic Elements&nbsp;</h5>
	</li>
</ul>

Tea contains heavy metals such as lead and aluminum. When these heavy metals accumulate within the body in excess, they can result in toxic effects. High levels of manganese are also present in black tea which, again, can be toxic for humans. Also, it is suggested to brew the tea for a maximum of 3 minutes since brewing for too long will increase the concentration of these minerals.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Negative Effects Of Caffeine&nbsp;</h5>
	</li>
</ul>

Black tea comprises 2-4% caffeine. Individuals who can&#39;t tolerate large doses of caffeine experience negative symptoms that are associated with it. These include:

<ul>
	<li>Insomnia&nbsp;</li>
	<li>Upset stomach</li>
	<li>Anxiety&nbsp;</li>
	<li>Irritability&nbsp;</li>
	<li>Upset stomach&nbsp;</li>
	<li>Increase in eye pressure leading to glaucoma&nbsp;</li>
	<li>Irregular heart rhythm or cardiac arrhythmia&nbsp;</li>
	<li>Diarrhea&nbsp;</li>
	<li>Increase in blood pressure&nbsp;</li>
	<li>Weak bones resulting in osteoporosis&nbsp;</li>
	<li>Increase or decrease in the blood sugar levels&nbsp; 
	&nbsp;</li>
</ul>

Note:&nbsp;If you consume too much black tea and experience any of the above symptoms, then you need to consult a healthcare provider and reduce your tea intake.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Anemia</h5>
	</li>
</ul>

Research has proven that black tea contains tannin and this compound is known to interfere with iron absorption in the body. Individuals who are already deficient in iron should decrease their intake of tea. Moreover, it&rsquo;s advised to avoid drinking tea for at least an hour after meals. 
&nbsp;

Conclusion

Black tea is one of the most popular beverages globally and for all the right reasons. Not only will it keep you alert and help you focus, it also has antioxidants that reduce risk of stroke, cancer, cardiovascular diseases, diabetes, obesity, and improves gut health. Drinking black tea in moderation will help you reap all the benefits of this famous beverage.&nbsp;&nbsp;

Key Points

<ul>
	<li>Black tea is one of the most commonly consumed beverages especially during water.</li>
	<li>Drinking black tea is associated with reduced mortality and significant health benefits.</li>
	<li>Black tea helps with weight loss.&nbsp;</li>
	<li>It also reduces blood sugar levels after meals and helps to maintain blood pressure.&nbsp;</li>
	<li>It improves gut health by promoting the growth of healthy bacteria.&nbsp;</li>
	<li>It reduces the risk of stroke, cardiovascular diseases, cancer, and improves heart health.&nbsp;</li>
	<li>Consuming black tea in excess can result in a toxic effect of the heavy metals that may accumulate within the body; the negative effects of caffeine can be unpleasant, too.&nbsp;</li>
	<li>Too much black tea can also result in <a href="https://www.merisehat.pk/disease/anemia">anemia</a>.&nbsp;</li>
	<li>Drinking black tea in moderation is advised to reap its benefits.</li>
</ul>

[1] Miller K. Black Tea: Health Uses and Risks. WebMD.

[2] Enloe A. Evidence-Based Health Benefits of Black Tea. Healthline.

[3] W. Warwick K. Black tea: Benefits, nutrition, diet, and risks. Medicalnewstoday.com.

[4] Study suggests health benefits from black tea. National Cancer Institute.

[5] Inoue-Choi M, Ramirez Y, Cornelis M, Berrington de González A, Freedman N, Loftfield E. Tea Consumption and All-Cause and Cause-Specific Mortality in the UK Biobank. Ann Intern Med. 2022;175(9):1201-1211. doi:10.7326/m22-0041

Nawal Adnan

Legend has it that in the 9th century, an Ethiopian goat herder called Kaldi noticed his goats acting a little too excited after eating red berries from a tree<a href="#accordion">[1]</a>. The goats became so energized that they could not even sleep that night. Curious, Kaldi decided to collect the berries and take them to a monastery nearby. The monks, apprehensive of this strange discovery, immediately threw them into the fire. However, the aroma of the roasted beans was so strong and pleasant that they quickly recovered the beans. They then crushed and brewed them to make the world&rsquo;s first brewed coffee.&nbsp;

&nbsp;

By the 15th century, coffee was widely used across Arabia for its ability to help people stay awake. Its effects were so largely sought that soon coffee beans and plants began to be smuggled out of Yemen to as far as Europe. Today, people across the world heavily rely on the aromatic liquid for its various beneficial properties, to the extent that it has now become the most popular beverage worldwide with more than 2 billion cups consumed every day<a href="#accordion">[2]</a>.

&nbsp;

However, coffee consumption has been linked to sleep disturbances, anxiety, and withdrawal symptoms<a href="#accordion">[3]</a>. Thus, it&#39;s no surprise that people have begun searching for &lsquo;healthier&rsquo; alternatives to coffee. In recent years, the word matcha has become widely popular among celebrities, Instagram influencers, and even the common man. Its health benefits have made many ditch black coffee and stick to the green liquid. But, what even is matcha? And is it really as magical as it sounds or is it just another mythical find? 
&nbsp;

Understanding the Effects of Matcha Tea

Originating from Japan, matcha green tea comes from the Camellia sinensis plant. Unlike green tea, it&rsquo;s cultivated differently using a shading technique to increase the leaves&rsquo; chlorophyll and amino acid levels<a href="#accordion">[4]</a>. Moreover, it is not prepared by steeping the leaves in hot water, as is expected for black or green tea. Rather, matcha is prepared by whisking its powdered form with water.&nbsp; 
&nbsp;

Matcha tea has shown to contain high levels of antioxidants and caffeine compared to all other types of tea<a href="#accordion">[4]</a>. Therefore, researchers believe that its high antioxidant potential makes it a good candidate for the treatment of diseases characterized by oxidative stress.&nbsp;

&nbsp;

Furthermore, matcha&rsquo;s high levels of catechins and caffeine are known to affect an individual&rsquo;s metabolic and physiological health. A 2017 study assessed the effect of matcha tea on fat oxidation in females during brisk walking<a href="#accordion">[6]</a>. The beverage was seen to enhance exercise-induced fat oxidation in females. Thus, potentially aiding weight loss.

&nbsp;

A study conducted on daily matcha green tea consumption found it to improve cognition among female subjects<a href="#accordion">[5]</a>. This is likely due to the high content of catechins and vitamins C and K in the leaves. The results suggested daily matcha tea supplementation to be beneficial for elderly women facing cognitive decline.

&nbsp;

Besides, animal studies have shown matcha to lower blood glucose and liver cholesterol levels<a href="#accordion">[7]</a>. It not only protects against hepatic and renal damage, but also helps prevent liver damage in people with fatty liver disease.&nbsp; 
&nbsp;

Both matcha and coffee have a bitter taste. However, matcha is described to have more earthy tones, while coffee&rsquo;s notes range from nutty to chocolate like depending on the roast.&nbsp;

&nbsp;

Although matcha contains a high caffeine content, it also contains polyphenols that slow down the release of caffeine. Thus, drinking matcha would give the same energizing effect as coffee, minus the palpitations and jitteriness. However, this results in a slower energy kick. Comparatively, coffee provides instant relief from fatigue and sleepiness, with blood caffeine concentration reaching peak levels within 15 minutes of consumption<a href="#accordion">[8]</a>.

&nbsp;

Similar to matcha, coffee evidently has several health benefits, such as preventing type 2 diabetes and liver disease, and improving cardiovascular health<a href="#accordion">[9]</a>.&nbsp; 
&nbsp;

Matcha tea has been shown to improve brain function, aid weight loss, prevent oxidative stress, and have several other health benefits. However, limited research has been done on the tea&rsquo;s effects on the general population. Most studies have focused on green tea rather than matcha tea. Moreover, there is no scientific evidence of coffee faring worse than matcha in people.&nbsp;

&nbsp;

At the end of the day, whether it&rsquo;s coffee, green tea, matcha tea, chamomile tea, or black tea, it is important to stick to moderation. Anything in excess will cause some form of harmful effect or another. So, when it comes to what is best, the answer is the individual&rsquo;s personal preference and whatever helps them function best. However, to be fair, it&#39;s best to give them all a try and see what works before forming an opinion. 
&nbsp;

<ul><li>Originating from Japan, matcha green tea comes from the Camellia sinensis plant.&nbsp;</li><li>Matcha green tea is seen to contain high levels of polyphenols, vitamin C and K, and other antioxidants.&nbsp;</li><li>Matcha tea has been shown to improve brain function, aid weight loss, prevent oxidative stress, and have several other health benefits.&nbsp;</li><li>Although matcha contains a high caffeine content, similar to coffee, the presence of polyphenols slows the release of caffeine. Thus, one feels the energizing effects but without the palpitations and jitteriness.&nbsp;</li><li>Both coffee and matcha contain caffeine and antioxidants, and have several health benefits. However, there is limited medical literature comparing the two caffeinated drinks.&nbsp;</li></ul>

[1] Fredholm BB. Notes on the history of caffeine use. Methylxanthines. 2010:1-9. doi:10.1007/978-3-642-13443-2_1

[2] Poole R, Ewings S, Parkes J, Fallowfield JA, Roderick P. Misclassification of coffee consumption data and the development of a standardised coffee unit measure. BMJ Nutrition, Prevention & Health. 2019;2(1):11-19. doi:10.1136/bmjnph-2018-000013

[3] Nehlig A. Effects of coffee/caffeine on brain health and disease: What should I tell my patients?. Pract Neurol. 2016;16(2):89-95. doi:10.1136/practneurol-2015-001162

[4] Jakubczyk K, Kochman J, Kwiatkowska A, et al. Antioxidant Properties and Nutritional Composition of Matcha Green Tea. Foods. 2020;9(4):483. Published 2020 Apr 12. doi:10.3390/foods9040483

[5] Sakurai K, Shen C, Ezaki Y, et al. Effects of Matcha Green Tea Powder on Cognitive Functions of Community-Dwelling Elderly Individuals. Nutrients. 2020;12(12):3639. Published 2020 Nov 26. doi:10.3390/nu12123639

[6] Willems MET, Şahin MA, Cook MD. Matcha Green Tea Drinks Enhance Fat Oxidation During Brisk Walking in Females. Int J Sport Nutr Exerc Metab. 2018;28(5):536-541. doi:10.1123/ijsnem.2017-0237

[7] Yamabe N, Kang KS, Hur JM, Yokozawa T. Matcha, a powdered green tea, ameliorates the progression of renal and hepatic damage in type 2 diabetic OLETF rats. J Med Food. 2009;12(4):714-721. doi:10.1089/jmf.2008.1282

[8] Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine.