The Complete Guide to Green Tea – History, Benefits, and How to Brew It Right
1. What is Green Tea?
✔️Definition: A type of tea made from unoxidized Camellia sinensis leaves.
✔️How it differs from black, white, oolong, and herbal teas.
✔️Brief history: Origin in ancient China, spread to Japan, Korea, and now the world.
2. Types of Green Tea (With Examples)
Chinese Green Teas:
✔️Longjing (Dragon Well) – flat leaves, nutty flavor.
✔️Gunpowder – rolled leaves, smoky taste.
✔️Mao Feng, Chun Mee, etc.
Japanese Green Teas:
•Sencha – the most common type.
•Matcha – powdered, used in tea ceremonies.
•Gyokuro – shaded, sweet flavor.
•Genmaicha, Hojicha, Bancha, Kukicha, etc.
Other Variants:
~Darjeeling Green Tea (India)
~Sri Lankan Green Tea
3. How to Brew Green Tea Properly
Using loose leaf:
√Ideal water temp: 70–85°C (160–185°F).
√Steep time: 2–3 minutes.
Using tea bags:
Quick method, but can reduce quality.
Matcha preparation:
✔️Requires bamboo whisk and bowl.
✔️Mix vigorously with hot water.
Tips:
✔️Avoid boiling water (it makes the tea bitter).
✔️Add lemon, mint, or ginger for extra flavor.
4. Health Benefits of Green Tea
✔️Rich in antioxidants: EGCG, catechins.
✔️Boosts brain function: L-theanine + caffeine = alert but calm.
✔️Helps with fat burning and metabolism.
✔️Improves heart health: Lowers blood pressure and LDL cholesterol.
✔️Lowers risk of Type 2 Diabetes.
Anti-aging properties: Combats cell damage.
May reduce risk of certain cancers: Including breast, prostate, and colorectal.
5. Risks and Side Effects
Caffeine sensitivity: May cause insomnia, anxiety.
Iron absorption: Tannins can inhibit absorption from meals.
Stomach issues: If consumed on an empty stomach.
Recommendations:
•Limit to 3–4 cups/day.
•Avoid right before bed.
6. Green Tea and Weight Loss
Thermogenesis and fat oxidation.
Best time to drink:
•Morning or before exercise.
•Not with meals if you have iron deficiency.
7. How Green Tea is Made (Processing)
•Harvesting: Young leaves picked by hand or machine.
•Steaming (Japanese) or pan-firing (Chinese) to prevent oxidation.
•Drying and packaging.
8. Cultural Significance of Green Tea
•China: Tea as a daily custom, with rituals.
•Japan: Matcha in tea ceremonies, Zen influence.
•Sri Lanka: Emerging green tea producers.
•Modern tea culture: Cafés, health stores, matcha lattes.
9. Green Tea Products and Trends
•Bottled green tea
•Matcha snacks (cakes, ice cream)
•Supplements & capsules
•Skincare products – for its antioxidant and soothing effects
10. Conclusion: Should You Drink Green Tea Daily?
Yes – in moderation. Great for health, mind, and lifestyle.
But watch for caffeine sensitivity and iron levels.