Green and Black Tea – A Comparison of Properties and Health Benefits
Tea is one of the most common drinks in the world, which has many health benefits. But which is better to choose: green or black tea? Both types have their own characteristics and benefits, which you can learn by comparing them to each other.
In this article, we will look at the three main differences between green tea and black tea to help you choose the beverage that is right for you. However, it’s important to remember that drinking hot tea can be bad for your health, so you should drink it warm, avoiding scalding. So let’s figure out which tea is better – green or black.
Antioxidants: The First Difference Between Green and Black Tea
Antioxidants are one of the main differences between black and green tea. They help bind free radicals, the reactive molecules formed by cells and external factors. If the amount of free radicals exceeds the level that our antioxidant system can handle, oxidative stress begins, which can lead to various diseases.
Free radicals are atoms or molecules that have an unpaired electron, which makes them very unstable and prone to react with other molecules. They can be formed inside the body as a result of normal metabolic processes such as respiration and metabolism, but can also be produced by external factors such as polluted environments, radiation, smoking, alcohol and other toxins.
When free radicals interact with other molecules, they can damage their structure and function, which can lead to serious diseases. For example, damaged DNA can lead to mutations that can cause cancer. Damaged protein molecules can lead to atherosclerosis and cardiovascular disease. The accumulation of damage in the body can result in oxidative stress, which can contribute to early aging and various diseases.
The antioxidants in green and black tea play a very beneficial role for our body. In green tea, the main antioxidant is epigallocatechin gallate, and in black tea, theaflavins. Both types of antioxidants belong to the flavanoid group, but epigallocatechin gallate is more active. Therefore, green tea is more active in binding free radicals.
Here are approximate values for the antioxidant content in green tea and black tea:
Green tea:
- Epigallocatechin gallate (EGCG): Approximately 50-100 milligrams per cup.
- Epicatechin gallate (ECG): Approximately 10-20 milligrams per cup.
- Epicatechin (EC): Approximately 5-10 milligrams per cup.
- Epigallocatechin (EGC): Approximately 5-10 milligrams per cup.
Black tea:
- Theaflavins: Approximately 5-10 milligrams per cup.
- Thearubigins: Approximately 5-10 milligrams per cup.
Please note that these values are approximate and can vary depending on several factors, including the specific tea variety, brewing method, and other environmental factors. The antioxidant content can also be influenced by the freshness and quality of the tea leaves.
In addition, scientists have found that green tea contains more catechins than black tea. . On average, green tea contains around 30-42% catechins, with EGCG being the most abundant. And black tea generally contains around 3-10% catechins. Catechins are also flavonoids that have antioxidant properties. They help strengthen the immune system, lower blood cholesterol levels, improve cardiovascular function, and have anti-inflammatory and anti-cancer effects.
The Second Difference Between Black and Green Tea Is the Amount of Caffeine
One of the main factors that distinguishes green tea from black tea is the caffeine content. Caffeine is a stimulant that can increase energy levels and stimulate the nervous system. However, the amount of caffeine in a cup depends on several factors, including the type of tea, its strength, and the volume of the cup.
A standard mug of green tea, 230 milliliters in volume and medium strength, contains about 35 milligrams of caffeine. At the same time, the caffeine content of black tea can range from 38 to 109 milligrams in the same volume and medium strength. This is significantly higher than the caffeine content of green tea.
But it is worth noting that some green and black teas may have about the same amount of caffeine, while others may have three times the amount. Therefore, when choosing tea and assessing its effect on the body, you should consider not only the type and strength of tea, but also its variety.
Each person’s level of sensitivity to caffeine may be different. Some people can consume large amounts of caffeine without any adverse effects, while others may experience insomnia, anxiety and heart palpitations after just one cup of tea. Therefore, to determine how much black tea affects you, you need to evaluate your reaction to caffeine, especially if you have a predisposition to anxiety or insomnia.
In general, green tea usually contains less caffeine than black tea, and therefore may be more suitable for people who want to avoid excessive caffeine consumption. However, as with anything, it all depends on your individual needs and preferences.
L-Theanine: What Makes the Third Difference Between Green and Black Tea Important?
And the third difference between black and green tea is the amount of l-theanine. L-theanine is an amino acid that is a key component of tea. Black tea and green tea contain different levels of l-theanine, which can affect its effects on the body.
Green tea typically contains around 6-20 milligrams (mg) of l-theanine per gram of dried tea leaves. So, if you were to consume a standard serving size of around 2 grams of green tea leaves, you might expect to consume approximately 12-40 mg of l-theanine.
On the other hand, black tea generally contains lower levels of l-theanine, usually ranging from 2-10 mg per gram of dried tea leaves. Thus, a serving size of 2 grams of black tea leaves might provide you with approximately 4-20 mg of l-theanine.
One of the key benefits of l-theanine is its ability to pass through the blood-brain barrier. This means that l-theanine can circulate in the blood and affect brain cells. L-theanine is known to increase gamma-aminobutyric acid levels in the nervous system, which can have a positive effect on mood and stress levels.
This is because gamma-aminobutyric acid is a neurotransmitter which contributes to the reduction of nervous excitement. At the same time, l-theanine does not cause drowsiness, which makes it ideal for those who want a relaxing effect without losing concentration and productivity.
Some studies show that green tea contains higher levels of l-theanine than black tea. This may explain why some people feel a more pronounced relaxing effect after drinking green tea. In addition, l-theanine may also help improve cognitive functions such as attention and memory. L-theanine is known to improve alpha wave activity in the brain, which is associated with improved concentration and reduced fatigue.
It has also been found that different tea preparation methods can significantly affect l-theanine content. For example, long brewing of tea can decrease the level of l-theanine in the drink, while shorter brewing can help maintain high levels of this amino acid.
In addition, keep in mind that the amount of l-theanine in tea can depend on many factors, including the variety of tea, where it is grown, and even the time of year when the tea leaf is harvested. Therefore, to determine the exact amount of l-theanine in a particular tea, special studies must be done.
Although green tea is generally considered the best source of l-theanine, you should not forget that black tea can also contain high levels of this amino acid. Therefore, if you want to get the most out of tea, it is better to choose quality tea and brew it properly.
In general, l-theanine is an important component of tea, which can have positive effects on our bodies and improve our health and mood. Differences in the l-theanine content of black tea and green tea can affect its effects on the body, so the choice between black tea and green tea may depend on individual needs and preferences.
Conclusion
In conclusion, we can say that you don’t have to worry about which tea is better: green tea or black tea. Both types of tea contain vitamins, minerals and antioxidants that can help boost the immune system and protect the body from various diseases. In addition, both types of tea can help improve mood and reduce stress levels due to their L-theanine content.
If you want to reduce caffeine levels, you can choose green tea, and if you need more energy, you can try black tea. However, no matter which tea you choose, it is important to consume it in moderation and not to forget other aspects of a healthy lifestyle, such as a healthy diet and enough physical activity.