Tea health effects: what to know for everyday drinking
Tea offers a range of health benefits, yet consuming it can bring about drawbacks like trouble sleeping, heightened anxiety, headaches, and potential iron absorption issues. Expert Svetlana Pavlichenko, Candidate of Medical Sciences, nutritionist, and cardiologist, who leads the ANO Research Center for Healthy Nutrition, shared these insights with socialbites.ca.
According to Pavlichenko, tea is rich in amino acids, vitamins, minerals, and polyphenols. These compounds act as potent antioxidants, helping protect plant cells and supporting human health by combating harmful substances. Their effects extend to supporting cardiovascular health and reducing the risk of some chronic conditions through their anti-inflammatory and antioxidant actions.
Polyphenols are noted for guarding body cells against free radicals. It is understood that these substances can lower the risk of cardiovascular disease and may contribute to a reduced risk of certain chronic conditions, including neurodegenerative diseases like Parkinson’s and Alzheimer’s, type 2 diabetes, and some cancers.
Green tea is often highlighted as particularly beneficial because it contains a higher concentration of polyphenols than many other teas. Both green tea and oolong tea are notable for their substantial levels of epigallocatechin gallate EGCG, a polyphenol linked to several health benefits.
EGCG has been associated with favorable effects on body weight and lipid profiles, including lower triglyceride levels. Some markets offer beverages formulated with high EGCG content. However, excessive EGCG intake may pose risks to liver and kidney function and could raise tumor risk, so health authorities often advise limiting consumption to about one bottle per day to minimize potential harm.
Black tea, while containing fewer polyphenols, offers dental benefits due to fluoride content, which may help reduce tooth decay. It also includes small amounts of theophylline, a caffeine metabolite that can influence airway and vascular tone and is used in treating certain respiratory conditions.
Tea naturally contains caffeine, the stimulant that can affect alertness and the nervous system. When consumed in large amounts, caffeine may contribute to insomnia, anxiety, and cardiovascular strain. In addition, excessive tea intake can interfere with iron absorption because tannins bind with iron in foods, which can contribute to iron deficiency in some individuals.
Drinking very strong tea may lead to an excessive intake of caffeine and related compounds, which can trigger headaches and sleep disturbances, and in some individuals may cause higher blood pressure and palpitations. There have also been reports of fluorosis linked to heavy tea consumption in certain cases. For these reasons, moderation is advised and personal health factors should be considered when choosing daily tea amounts.
In general, consuming two to ten cups of tea per day is unlikely to cause harm for most people, though individual tolerance varies and people with certain health conditions should consult a medical professional about safe levels of tea intake.
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