Tea is the indispensable drink of the Turkish society... Tea, which started accompanying us at breakfast tables, sometimes accompanies a nic...
Tea is the indispensable drink of the Turkish society... Tea, which started accompanying us at breakfast tables, sometimes accompanies a nice conversation, sometimes warms us up, and sometimes takes away our tiredness. So, what are the benefits and harms of the tea we consume with pleasure all day long? How much should we consume daily? Should we prefer black tea, green tea or the recently trending white tea? Dietician Sanem Apa Doğan answered all these questions for our magazine.
What are the benefits of black and green tea? What is tea good for?
Black tea has many known benefits. A study conducted in 2009 showed that people who drank 3-4 cups of black tea a day, when evaluated together with environmental factors, reduced the risk of stroke by 21 percent compared to those who drank 1 cup a day. A study conducted by Harvard University showed that it can reduce the risk of heart attack by 44 percent and lower the level of LDL cholesterol, which we call bad cholesterol, by 11 percent. While it reduces fat especially around the abdominal area, it supports fat burning and weight loss. Black tea, which has a high polyphenol content, is associated with preventing DNA damage. Black tea should definitely have a place in a diet supplemented with fruits and vegetables, especially for DNA damage caused by tobacco and other toxic substances. It becomes easier to increase your antioxidant intake capacity by drinking light tea with lemon added. Studies have shown that polyphenols and catechins taken with black tea consumption have a protective effect against the formation of some types of cancer. When consumed regularly, it supports strong bones, contributes to bone density, and reduces the risk of osteoporosis and arthritis.
Black tea strengthens the immune system with the alkylamine antigens it contains. In addition to improving the immune system, the tannins found in black tea also provide a healing effect on stomach and intestinal diseases. Studies also emphasize that black tea reduces plaque formation on teeth and restricts the growth of bacteria that cause caries.
GREEN TEA AGAINST OBESITY
The most important compound in green tea is Epigallocatechingallate (ECGC). ECGC is a compound that is good for many diseases and has therapeutic properties. Vitamin C in green tea helps treat flu and common cold. Green tea is one of the teas known to help with weight loss. Green tea helps burn fat by stopping the movement of glucose in fat cells. This prevents obesity, the biggest disease of our time. You can stop your weight gain in winter and keep your metabolism alive by drinking at least 3 cups of green tea a day. It also helps improve the ratio of HDL cholesterol (good cholesterol) and LDL cholesterol (bad cholesterol) by reducing the level of bad cholesterol. Green tea prevents rapid increases in blood sugar levels and balances the metabolic rate. Thanks to the caffeine it contains; It affects performance and eliminates fatigue and drowsiness. It is a diuretic and due to this feature it is used for weight loss purposes.
THE DIFFERENCE BETWEEN BLACK AND GREEN TEA
One of the most frequently asked questions is the difference between green tea and black tea. In fact, both teas are obtained from the same plant. While the leaves for black tea are dried slowly, green tea is obtained by roasting the leaves as soon as they are collected and drying them rapidly. Black tea reacts with oxygen while drying, while green tea is not allowed to react. Both teas contain caffeine, but the caffeine content in green tea is lower. Both black and green tea have antioxidant properties, but the amount of antioxidants in green tea is higher because it is less processed.
What should be considered when consuming tea? What should be the daily consumption amount?
It is a known fact that Turkish society loves black tea. However, there are points to be considered when drinking black tea or other herbal teas.
First of all, I should mention that all kinds of tea should be drunk without sugar. Because we do not want sugar consumption for both weight control and oral health. For the positive effects on health that I mentioned before, it is necessary to consume tea that is brewed and open for approximately 5-8 minutes. Brewing herbal teas is different. In order to benefit from all the benefits, it is necessary to add boiled and cooled water to 80 degrees to the herbal tea instead of boiled water and brew it with a waiting period of 3-4 minutes. Up to 5 cups of black tea during the day; Up to 3 cups of herbal tea can be consumed.
EXCESSIVE AMOUNT OF EVERYTHING IS HARMFUL
Is there any harm in black tea, which is consumed widely in our country?
Up to 5 cups of black tea, clear and unsweetened, can be consumed daily. However, when drinking too much tea, it may cause headache, palpitations, irritability, nausea, stomach reflux, insomnia, and yellowing of teeth. Additionally, people with kidney sensitivity should limit their tea consumption. Especially tea made without paying attention to the brewing time and constantly re-boiled harms the stomach and may increase the complaints of people with stomach sensitivity. In addition, excessive intake of tea into the body may negatively affect the immune system as it accelerates the excretion of vitamins and minerals with its diuretic effect. In short, it would be right to stay away from excessive purchases by saying "too much of anything is harmful".
BE CAREFUL WITH AFTER MEAL TEA
Is it true that drinking tea, especially after meals, causes iron deficiency?
Yes that's true. Drinking black tea immediately after a meal minimizes the effect of the iron we get from that meal. Therefore, the best approach would be to consume it at least 30 minutes after meals. However, at this point, habits will come into play, so I can recommend those who will still consume tea to drink it clear and with lemon. Stale, stale tea should never be consumed. People with iron deficiency anemia should never consume tea after meals.
NO FOOD ALONE WORKS A MIRACLE
It is said that white tea is healthier and more beneficial than other teas. What do you think about this?
White tea is actually the uppermost leaves of the tea plant from which black and green tea are obtained. The slightly hairy tea at the far end is called white tea due to the difference in processing. White tea is more natural and tastes different than green and black tea. If we talk about its health benefits, the catechins it contains increase the metabolic rate. This substance has both a suppressive effect on the body's fat production and a breakdown effect of existing fat. Drinking 2-3 cups of white tea during the day, especially with a healthy eating plan, causes a 1-2 cm reduction in waist circumference after 1 month. It also enables vasodilatation and supports heart health by lowering blood pressure. It creates a protective effect against cancer with its antioxidant capacity. It protects the skin and delays the effects of aging. However, no single food can create a miracle or be the culprit alone. Therefore, acting on the basis of balance and diversity is important for the continuation of holistic health.
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