Tea Nutrition- Detailed Analysis: Health benefits

Tea Nutrition

Hello tea-addicted people! Hello to the tea lovers! I see some people are so addicted to tea that they even can’t survive without having tea. Are you one of them? Are you looking for facts about tea nutrition? Are you looking for proper guidance to have tea? You are at the right place. This article is for you. I can indeed say approximately 80% of the people are tea lovers.

Some people love to have tea after every meal, in snack time, or before going to bed, and some think taking tea before bedtime will disturb their sleep cycle. The needs vary from person to person. Also, the choices differ from person to person. Some love to take green tea, some love to take black tea, others love to take Indian Kashmiri tea. There is a variety of tea, and all these teas have their way of making and different Nutritional facts.

Some people think taking green tea after meals will help you lose weight. Some consider taking green tea helps in changing your mood swings. Some think taking black tea will helps in reducing headaches, migraines, etc. On the other hand, some think taking tea will leads to severe migraines because of its hot nature.

So it depends on the likes and dislikes of a person. We can say most people like taking tea, but we can’t know which one they like. In this article, I will elaborate on Nutritional facts, health benefits, and side effects of tea. I hope this article will help you out.

Before starting the core of tea nutrition facts, let me tell you what tea is?

Amongst beverages, tea is the most beloved beverage in the world. The most popular varieties of tea are green, black, and oolong. All of these varieties are made from the leaves of the Camellia sinensis plant. Though there are a lot of benefits of taking tea, the excess is bad. Little things are as satisfying as taking a cup of tea, but the merits of this beverage don’t stop here. For centuries, tea has been used for its healing properties in Traditional medicines.

Furthermore, recent research demonstrates that tea compounds may play a vital role in reducing your risk of chronic diseases, such as cancer, obesity, diabetes, and cardiac disease. Though moderate tea consumption is a very healthy choice for most people, exceeding this range, i.e. (3–4 cups) per day, could have some adverse side effects.

Though moderate intake is healthy for most people, taking too much tea could lead to adverse side effects, such as anxiety, headaches, digestive issues, and disrupted sleep patterns. And we all know excess of everything is terrible. Most people can take 3–4 cups (710–950 ml) of tea daily without adverse effects, but some may experience side effects at lower doses. As I have already discussed, intake of this beverage varies from person to person. It’s not about how much you are consuming; it’s about how much your body can accept.

Most of the side effects associated with taking tea are related to its contents of caffeine and tannin. Some people are more sensitive to these compounds than others. Thus, it’s essential to pay attention to how your tea habit may be affecting you personally. If you’re experiencing any side effects that you think could be related to your tea intake until you find the right level for you, try gradually cutting back.

Whatever you are consuming, you must have proper guidance. We are living in the era of diseases. Today, almost every other person has diabetes, heart disease, and many other diseases. Diabetes is as common as it’s not a disease; it’s a part of life. Even children today have diabetes. So it’s necessary to consult your nutritionist before consuming any food. All of us are having different physiques, don’t think if one person is consuming one food that is not giving him harm, that food will work the same for you. No!!

The matter is different for you. Maybe that food is not suitable for you. Let me give an example here. Some people eat too much and still they are too slim. On the other hand, some eat too little and still they are too fat. And we think why they are too thin while they are consuming too much. It’s all about physique—the same case for the consumption of food. The food you are consuming can be harmful to you and not to others. So my advice to you people is that if you’re unsure how much tea you should be taking, consult your healthcare provider.

Tea Nutritional Value per 100 grams

Amount per 100 grams:

Source: USDA

Tea Nutrition Facts 
Calories  1 
                                     % Daily Value
0 g Total fat:                                             0 %
                    0 g Saturated fat                                             0 %
                    0 g poly saturated fat 
                    0 g Monosaturated fat 
       0 mg Cholesterol                                              0 %
       4 mg Sodium                                              0 %
       18 mg Potassium                                              0 %
0.2 g Total Carbohydrates: 
                     0 g Dietary fiber                                               0 %
                     0 g Sugar 
0.1 g Protein                                               0 %
11 mg caffeine 
Vitamins & Minerals: 
Vitamin A                                               0 %
Vitamin C                                               0 %
Calcium                                               0 %
Iron                                               0 %
Vitamin D                                               0 %
Vitamin B-6                                               0 %
Cobalamin                                               0 %
To Note: On a 2000 calorie diet plan, percent daily values are bases. Depending on your calorie needs, your percent daily values may be higher or lower depending on your needs.

Black tea nutrition facts:

Tea Nutrition

Water is undeniably the most consumed beverage throughout the world, but what’s in the second spot? According to the consumer’s report, that would be tea. It was noted that more than 159 million people in America enjoy tea every day.

Due to the polyphenolic content, black tea has an antioxidant effect. Polyphenols are chemical compounds that protect plants from ultraviolet radiation and harmful, disease-causing pathogens. One type of polyphenol is flavonoids. They are present in grapes, red wine, and other foods. The antioxidant effect of polyphenols may help protect the body from changes that lead to disease.

So we must know which foods are good sources of antioxidants? See here.

NCI noted that tea contains:

  1. Alkaloids, including caffeine, theophylline, and theobromine
  2. Amino acids
  3. Carbohydrates
  4. Proteins
  5. Chlorophyll
  6. Fluoride
  7. Aluminum
  8. Minerals and trace elements
  9. Volatile organic compounds, which contribute to its odor and taste

Health benefits of black tea:

According to the United States Tea Association, in 2018, black tea was considered for around 84 % of tea consumption in the U.S. Black tea may have indistinguishable benefits over green tea. Although, many studies have looked specifically at black tea and how the oxidation process may impact health, as a source of antioxidants, the main direction of interest is black tea.

Antioxidants help conflict free-radicals. So what are free radicals?

Free radicals are unstable molecules in our body that result from both natural processes and environmental pressures. The body can remove free radicals, but hey can damage or change cells in our body. In case of too much build-up, these changes can cause many diseases and conditions, such as atherosclerosis and some cancers.

Tea is one origin of antioxidants, and antioxidants can help remove free radicals. One study noted that phenolic compounds, which have antioxidant effects, constitute up to 30 % of the dry weight of green and black tea. Due to the oxidation process, the antioxidants in green tea are different from those in black tea.

Green tea mainly contains catechins. During oxidation, these convert into thearubigins, theaflavins, and flavonols. These may give black tea different advantages to green tea.

As far as we talk about antioxidants, we must know what antioxidants are and how antioxidants benefit us?

 Protecting against atherosclerosis:

  • Atherosclerosis refers to a buildup of patches in the walls of arteries. This can lead to chronic cardiac disease, chronic kidney diseases, and stroke. Free radicals can contribute to this condition.
  • In hamster study of 2004, it was suggested that consuming black tea or green tea at human equivalent doses might prevent the risk of development of atherosclerosis. More research is necessary for humans to confirm this.
  • One review suggests that drinking three or more cups of tea per day might help protect against coronary heart disease. Although, it is essential to note that black tea contains caffeine, and drinking more than three cups per day would contribute a significant amount of caffeine to a person’s daily intake.
  • Researchers found evidence in 2013 to suggest that people who take four cups of black tea or more per day had a lower risk of stroke.

Suppose you want to learn more about atherosclerosis. Give it a read.

Lowering cancer risk:

National Cancer Institute (NCI) suggests that the polyphenols in tea may decrease the risk of tumor growth. Notably, black tea may help reduce the risk of skin, breast, lung, and prostate cancers.

How can your daily diet affect cancer? Give it a read.

Reducing blood pressure:

Study in 2015 suggested that black tea nutrition may reduce diastolic and systolic blood pressure.

Consuming black tea also appeared to cancel out the impact of a high-fat meal on blood pressure. This benefit endured despite the caffeine content of the tea. Although this was a small study with only 19 participants, more extensive studies are necessary to confirm these results.

Suppose you want to learn more about foods that help to lower blood pressure. Give it a read.

Protecting against diabetes:

Researches have suggested that consuming tea might help reduce the risk of diabetes. A study noted that people with type 2 diabetes consumed different amounts of black tea extract over four weeks. The authors concluded that regular consumption of black tea might have ant oxidative and anti-inflammatory effects for people who have type 2 diabetes.

Benefits for other conditions:

The researchers also found that black tea might help improve bone density, reduce the risk of rheumatoid arthritis, and protect against Parkinson’s disease. Although, to confirm these findings, more studies are needed.

So what is rheumatoid arthritis?

Rheumatoid arthritis is an autoimmune disease. It is a long-term, progressive, and disabling autoimmune disease. It causes inflammation, swelling, and pain in and around the joints and other body organs.

And what is Parkinson’s disease?

In this disease, there is a movement disorder that affects the nervous system. Because of low dopamine levels in the brain, the symptoms of this disease occur.

Green tea nutrition facts:

Tea Nutrition

There are thousands of people who believe that taking green tea will help them lose weight. Green tea is consumed so much because of its health benefits. Green tea is one of the most popular tea in tea types, and it’s not just because of people like the taste. Green tea is prized for being one of the healthiest beverages available, so much so that in recent years it’s achieved super drink status. Among other potential health benefits, an antioxidant present in green tea may help prevent cancer and aid in weight loss.

You can make green tea by lightly steaming leaves from a plant called Camellia sinensis, the same plant used to make black and oolong teas. According to the academy of nutrition and dietetics, people have been practicing taking tea that is a ritual, dating back to 2737 B.C. in Asia for centuries.

Even back then, people acknowledged the healing properties of tea. Nowadays, green tea continues to be consumed in large quantities, but it’s also become an all-star ingredient on its own. It can be found in supplement form or on various products it is listed as an active ingredient.

Green tea helps you boost your metabolic rate and increase fat burning in the short term, although not all studies agree.’ 

Green tea that is brewed is primarily water-based, which means it’s free of the usual macronutrients found in other foods and drinks. It doesn’t contain any fat, carbohydrates, or protein, and there aren’t any calories in unsweetened tea. We can say it is a zero-calorie beverage.

Green tea is popular and gets a healthy reputation because of the compounds called catechins, specifically epicatechin, epicatechin-3-gallate, epigallocatechin, and EGCG. Forgiving green tea its potential cancer-fighting, antioxidant, probiotic, and metabolism-boosting benefits, catechins are believed to be responsible.

Green tea also contains trace amounts of potassium and, unless you opt for a caffeine-free variety, moderate levels of caffeine. One cup of green tea has between 25 and 29 milligrams (mg) of caffeine, which slows down slightly behind black tea’s 25 to 48 mg. Black tea comes with its own set of health benefits, including a reduced risk of various critical conditions like multiple types of cancer and cardiovascular disease; black tea undergoes a different fermentation process than green tea. Black tea also has anti-inflammatory properties, but not as much as green tea.

Green tea contains less caffeine than coffee but enough to produce an effect. It also includes the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.

Health benefits of green tea:

Green tea is part of a healthy diet as per the U.S. Department of Agriculture’s My Plate guidelines, and tells us green tea’s benefits may include:

Increased Mental Alertness:

National Institutes of Health (NIH) says that consuming green tea can increase mental alertness; this could be only because of the caffeine content.

Protection against Heart Disease:

It was noted that taking green tea can protect you against heart diseases. Not many long-term studies have been done, but the ones that have been completed suggest green tea may help lower pressure hypertension (high blood pressure) and keep cholesterol in check, thereby reducing the risk of developing heart disease. One Japanese study found that people who consumed five or more cups of green tea each day had a 26 % lower risk of dying of cardiovascular disease during 11-years than people who drank only one cup per day.

Lower cholesterol: 

Specifically, green tea nutrition has been shown to lower levels of the wrong kind of cholesterol, Low-density lipoprotein (LDL), while raising the good kind of high-density lipoprotein (HDL).

Cancer prevention:

After a lot of studies, some researchers suspect the catechins can block cancer-causing free radicals. Research has been inconsistent, though, and according to the National Cancer Institute, drinking green tea isn’t a proven way to protect against cancer.

Cancer is one of the world’s leading causes of death. The uncontrolled growth of cells causes cancer.

Research has shown that oxidative damage can lead to chronic inflammation, leading to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage.

Green tea is an excellent source of powerful antioxidants.

Research has linked green tea compounds with a reduced risk of cancer, including the following studies:

Breast cancer:

A detailed review of observational studies found that women who drank the greenest tea had an ~ 20–30% lower risk of developing breast cancer, one of the most common cancers in women.

Prostate cancer:

One study observed that men taking green tea had a lower risk of advanced prostate cancer.

Colorectal cancer:

A perusal of 29 studies showed that those taking green tea were around 42% less likely to develop colorectal cancer. Many observational studies stipulate that green tea drinkers are less likely to develop several types of cancer, but more high-quality research is needed to confirm these effects.

Reduced risk of diabetes: 

One study found that people who took at least six cups of green tea per day were 33 % less likely to develop type 2 diabetes than those who took only one cup per week. In recent decades, the rates of type 2 diabetes are increasing. The condition now affects about 1 in 10 Americans.

Type 2 diabetes involves having elevated blood sugar levels, which may be caused by insulin resistance or an inability to produce insulin.

May protect the brain from aging:

In the short term, Green tea can’t only improve brain function; it may also protect your brain as you age.

Alzheimer’s disease is a common neurodegenerative disease in older adults and the most common cause of dementia.

Parkinson’s disease is another common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.

Several studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, possibly lowering the risk of dementia.

Relation of green tea nutrition with weight loss:

When and How tea is bad for health?

As I have discussed earlier, people believe that consuming green tea can lead to weight loss. You’ve probably heard that taking green tea can turn your body into a fat-burning machine. The thinking is true because the caffeine and the catechins found in the tea work together to send the metabolism into overdrive, which helps the body burn calories and, as a result, drops unwanted weight. It sounds like it’s too good to be true, and it is.

  • These claims come from studies that highlighted green tea nutrition as the secret to weight loss, but most of them were small, short-term, and often involved green tea extracts rather than cups of brewed tea. Unfortunately, it is not realistic to expect that green tea produces a significant change in your waistline.
  • Some studies have endeavored to clear up the confusion. A researcher from Spanish incorporated results from five studies and found green tea nutrition didn’t lead to significant weight changes among overweight or obese study contributors. There was a decrease in fat mass percentage, but not enough for the researchers to draw any conclusions.

So we can’t say, only by consuming green tea can we lose weight. You can lose weight by following a proper diet guide by your health care provider. Only taking green tea can’t let you lose weight; you have to do some workout, follow a healthy diet plan, etc.

Green Tea nutrition:

As far as we talk about green tea nutrition, green tea has no calories. It can be consumed as a weight loss drink. But one thing I will suggest, consume everything, but in moderation. Overeating leads to a lot of complications. So eat right, drink right, and don’t overeat. By following these little things, you will have a happy life.


Thus, you can see there are pros and cons of tea nutrition. Choose wisely- what best suits you. Nonetheless, tea nutrition definitely plays a vital role in growing our good health practice.

Also Read: Calories in Brown Sugar- The Complete Analysis: Benefits and Concerns

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