If you find yourself sipping on a cup of tea in the morning or whipping up a matcha latte mid-afternoon, you’re not alone.

It is estimated that over 159 million Americans consume tea every day. And, no doubt, some of those tea-drinkers are in it for more than just the delicate flavor.

There are four main kinds of tea: black, green, oolong, and white, not including herbal options.

And while they all offer certain health benefits, green tea is often the tea of choice for the health-conscious crowd.

Everyone knows that green tea is good for you, but why? What exactly can this bittersweet liquid do for you? Apparently, a lot.

The therapeutic properties1 of green tea have been known for thousands of years, and now, modern science has been confirming these properties and more.

For green tea, fresh tea leaves are grown uncovered then harvested and steamed, which preserves most of its polyphenols2, a class of phytochemicals with strong antioxidant benefits.

The majority of polyphenols in green tea are flavonoids3. The type of flavonoids that confer the most health benefits are catechins and green tea is full of them.

Many experts now believe that inflammation is at the root of almost all chronic diseases, from cardiovascular disease to cognitive decline.

The antioxidants in green tea may help relieve this inflammation. 5

Research shows green tea can improve insulin sensitivity7, protect pancreatic cells from further damage, and decrease inflammation, all benefiting those at risk for or already diagnosed with diabetes.

Plus, green tea may even help prevent diabetes altogether. High carb diets, especially white rice8, have been linked to diabetes.

Green tea has been shown to increase metabolism10, enhance fat burning11, and reduce body weight12.

While there is still no cure, research confirms that green tea can improve cognitive scores13 among those with dementia and Alzheimer’s disease.

While research has yielded mixed results, and thus, is still preliminary in nature, the antioxidants in green tea, specifically the catechin EGCG15, has shown benefits for reducing metastasis and improving outcomes for cancers of the breasts, lungs, colon, skin, and others.

One study found Japanese women who drank 10 or more 4-ounce cups of green tea a day had a 7-year delay in cancer onset16.

The small amounts of caffeine in green tea confer some benefits, too.

Similar to white and oolong tea, green tea has about 25 to 35 mg of caffeine per cup.

For reference, a cup of coffee contains around 95 mg caffeine or more depending on brewed strength. Which means you can get enough to improve mental and physical performance, without going overboard on caffeine.

Green tea is available as loose-leaf or bagged tea, as green tea extract in powder or capsules, or as Matcha powder. 

Matcha is essentially green tea powder but differs from brewed green tea in that the tea leaves are covered prior to harvest, yielding a more concentrated flavor and higher caffeine and antioxidant levels.

While there are tons of reasons to drink green tea, there are a few to avoid it, as well.

Those who are allergic or sensitive to caffeine may need to limit or avoid green tea consumption.

Also, the caffeine and tannins in coffee and tea can reduce iron absorption, especially plant-based iron. Therefore, those diagnosed with or at risk for anemia may need to reduce or avoid coffee and tea intake.  

While there isn't enough sufficient evidence on the exact number of cups to drink per day, 2-4 cups of green tea per day seems to be the optimal amount to reap the most benefits.

Always consult with your doctor if you are sensitive to large amounts of caffeine or are unsure how much tea you should consume daily.