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Superfood Series: Green tea, No.2
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Vietnamese green tea leaves
How well do you know your superfoods? Stay tuned over the next few weeks for the Superfood Series. We'll take a look at some of the most power-packed foods available, and learn why they're good for you, how to pick the best ones at the supermarket, and tasty methods for preparing them.
Superfood #2: Green Tea
Ok, so tea isn’t technically a “food,” but it’s certainly super. Whether hot or cold, green tea is an overall health booster.
Health benefits of green tea
Overweight or obese exercisers burned three more pounds and 7 percent more abdominal fat when they drank green tea instead of another beverage with the same number of calories, according to a recent study. Except for the beverages, the two diets were similar. The catechins (beneficial phytochemicals) in green tea may stimulate the weight loss by helping the body to burn more calories.
Three daily cups of green tea (as well as black tea) cuts the risk of stroke by one-fifth, according to a UCLA study review. Considering that there are few known ways to reduce the risk of stroke, these findings are especially hopeful. According to the study review, the effect appears to be linear: drinking three cups a day reduces risk of stroke by 21 percent, and drinking an additional three cups cuts the risk by another 21 percent.
Green tea may also protect against various types of cancer due to its high level of antioxidants, or cancer-fighting substances. A meta-analysis of thirteen studies published in July 2006 in Journal of Carcinogenesis, suggests that green tea significantly reduces risk of breast cancer.
Green tea also helps thin the blood and prevent the formation of blood clots, fighting the effects of many Americans’ overconsumption of omega-6 fatty acids. Omega-6 fatty acids are found in polyunsaturated oils such as corn and soy oil, both used generously in fast food and packaged baked goods.
Production of green tea
All tea plants belong to the Camellia sinensis species, but growing conditions vary depending on climate, soils and other factors, which results in diverse tea leaf production. The way the leaves are processed is even more important in developing the distinct characteristics of the three main types of tea: green, oolong and black.
Green tea is the least processed and therefore provides the most antioxidants. Green tea is made by quickly steaming the leaves, making them pliable and preventing fermentation. After steaming, the leaves are rolled and dried until crisp. The resulting tea has a mildly astringent flavor similar to the taste of the fresh tea leaf.
Choosing and storing green tea
To test freshness of loose green tea, squeeze a small amount and smell the aroma; the freshest tea will smell sweet and a somewhat like grass.
The best way to ensure your tea is fresh is to buy it in small amounts—three or four ounces at most. To retain freshness in both loose and bagged tea, store it in a tightly sealed container and keep it away from light.
Preparing green tea
If using loose tea, one teaspoon per eight to ten ounces of water is the correct amount. Bring water to a boil and then allow to cool for a minute or two before pouring, so as not to burn the tender leaves. Steep the tea for 2-3 minutes, then remove leaves.
Green tea contains approximately half the amount of caffeine found in coffee. The amount of caffeine that ends up in your cup will vary according to the amount of tea leaves you use and the length of steeping time.
Green tea is delicious hot or iced. Lemon, ginger and honey are all complimentary additions to green tea.
Try this delicious recipe for fruity iced green tea:
Mix cooled green tea with an equal amount of fruit juice, such as orange or pineapple. Sweeten with one or two teaspoons of honey. Combine in a blender and pour over ice.
Make it a goal to drink at least one cup of hot or iced green tea daily. The health benefits are endless!
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