Spotlight on green tea & EGCG
Many cultures have been drinking green tea for centuries. In fact, in places like Asia, consuming tea is a daily practice for young and old alike. Tea is used in cooking and baking. You’ll see teas used medicinally and for recreational pursposes. When I lived in Beijing China in 2005, I was able to enjoy this amazing aspect of Chinese culture. I took in tea in the many tea houses in parks around the city, and enjoyed restaurants serving unlimited green, black or flower teas. Tea culture is beautiful. Certainly, from the functional medicine perspective, teas can be considered a functional food, containing powerful phytonutrients bodies can harness to positive impact. Today I would like to put a spotlight on green tea and it’s most famous catechin: EGCG.
Green tea is a type of tea that is made from unfermented tea leaves, which sets it apart from black tea and oolong tea. EGCG, or epigallocatechin gallate, is a type of catechin and one of the most abundant and active compounds found in green tea.
Here are some potential benefits of consuming green tea and EGCG:
1. Drinking green tea may improve brain function: Green tea contains caffeine, which is a stimulant that can improve brain function, including better mood, reaction time, and memory. EGCG has been shown to cross the blood-brain barrier and may have neuroprotective effects. It may also improve cognitive function and reduce the risk of Alzheimer's and Parkinson's diseases.
2. Drinking green tea may lower the risk of certain cancers. Studies have found that people who regularly consume green tea have a lower risk of certain cancers, including breast, prostate, and colorectal cancers.
3. Consuming green tea may reduce the risk of cardiovascular disease. Green tea can help lower blood pressure and cholesterol levels, which are both risk factors for cardiovascular disease. EGCG is a potent antioxidant that helps protect cells from damage caused by harmful molecules called free radicals. EGCG may help reduce the risk of chronic diseases like cancer, diabetes, and heart disease.
4. Drinking green tea may aid in weight loss. Some research suggests that EGCG in green tea can help increase metabolism and burn fat.
5. Incorporating green tea into your diet may improve dental health. Green tea contains compounds that can help reduce the growth of bacteria and viruses that cause dental caries and bad breath.
6. Green tea may improve skin health. The antioxidants (EGCG) in green tea may help protect the skin from damage caused by UV radiation, pollution, and other environmental factors, potentially improving skin health and reducing signs of aging. EGCG may reduce the risk of skin cancer and improving the appearance of the skin.
7. EGCG has potent anti-inflammatory effects. These effects help reduce inflammation in the body and decrease the risk of chronic diseases like arthritis and inflammatory bowel disease.
8. Green tea and EGCG both upregulate Phase 2 detoxification in the body (without stimulating Phase 1 detox) which is a key way to support the body’s natural detox pathways & metabolism of hormones, neurotransmitters, medications, drugs and xenobiotics.
It's important to note that more research is needed to fully understand the effects of green tea and EGCG and to determine optimal doses and durations of consumption. Additionally, high doses of EGCG specifically can be toxic and may interfere with certain medications, so it's important to speak with a functional medicine doctor at Tendwell before taking EGCG supplements. Additionally, some people may be sensitive to the caffeine in green tea and should consume it in moderation or avoid it altogether. (You know who you are!) Most people though, can safely consume 1-3 cups of green tea daily. I have a few favorite tea brands listed here—so check them out if you are looking to try adding more functional foods to your life.