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The special properties of green tea

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Healthy and long life

In East and South Asia (especially China, Japan and India), regular consumption of green tea has traditionally been known to contribute to a healthy and long life. Green tea has been prepared for 5000 years from the young leaves of the tea plant (Camellia sinensis), initially for use as a medicine (traditional Chinese medicine, Ayurveda), later also for daily consumption. Now two-thirds of the world’s population regularly drinks tea. Of the tea consumed, 20% is green tea, 78% black tea and 2% oolong tea. Most tea plantations are located in Kenya, China, Sri Lanka and India. (1) Green tea is unfermented tea in which the tea leaves are treated with steam, which inactivates endogenous enzymes and protects important components (polyphenols such as catechins, see figure 1) be against oxidation. With black tea, the tea leaves are exposed to fermentation, which results in the formation of theaflavins from polyphenols (absent in green tea) and the content of catechins decreases sharply; oolong tea is the slightly fermented variety. Of all the teas, the health effects of green tea are the most pronounced and best documented.

Green tea catechins

Dried green tea contains 30-40% polyphenols (predominantly catechins with flavonols such as kaemferol, myricetin, quercetin and phenolic acids such as gallic acid and chlorogenic acid), approximately 15% proteins, 7% lignin, 3-4% amino acids (half of which are L -theanine), 3-6% caffeine (half less than in coffee), 2% organic acids and 0.5% chlorophyll. In addition, green tea contains approximately 5% carbohydrates and modest amounts of vitamins A, B1, B2, B3 (niacin), C, E and K. (1-5)

About 80 to 90% of the polyphenols in green tea are catechins (monomeric flavanols); these consist of approximately 48-59% EGCG (epigallocatechin gallate), 9-19% EGC (epigallocatechin), 9-14% ECG (epicatechin gallate) and 5-7% EC (epicatechin).(2,5, 6) Green tea catechins (especially EGCG) determine the characteristic color and taste and are largely responsible for the health effects of green tea.

Safe intake of catechins

In countries where green tea is traditionally drunk, it is common to drink 5 to 10 cups of green tea per day, but 20 cups or more is no exception. Based on 100-150 mg catechins/50-60 mg EGCG per cup, this equates to a usual intake of 500-1200 mg catechins/250-600 mg EGCG per day.(14) Long-term intake of green tea (extract) with a maximum of 1200mg catechins/600mg EGCG per day (or a little more) is undoubtedly safe; The safe upper limit of intake of green tea polyphenols is currently being researched. Particularly in the case of cancer, high doses of EGCG are used, for example 2000 mg per day.

An amount of 50-60 mg EGCG per cup of green tea is an average. The amount of EGCG can vary enormously (in observational studies amounts between 10 and 130 mg EGCG per cup are mentioned) and depends, among other things, on the volume per cup (varying from 70 to 240 ml), the tea variety used, the amount of dried tea used water temperature and number of minutes the tea is steeped.(1,5,10) Many people in Asian countries also make tea from the same tea leaves several times, especially if they drink a lot of green tea; this decreases the (average) amount of catechins/EGCG per cup. This helps to explain that the results of observational studies can vary, while preclinical and clinical studies show very consistent results.

Food supplements with green tea extract are generally standardized for polyphenols and/or EGCG. Negative side effects are rarely seen with a high intake of green tea polyphenols. In a few cases, green tea extract has a negative, usually reversible, influence on liver function (with an increase in liver enzymes), which is why the use of green tea extract is not recommended in severe liver disorders.(15,16) Most green tea extracts contain caffeine. A very high intake of green tea extract (such as in a study in which cancer patients took 1 gram of green tea extract six times a day) can lead to complaints such as a rise in blood pressure, insomnia, dizziness and restlessness.(6,17,18) Caffeine at a dose of up to 400 mg per day has no negative effects in most adults. To avoid a high caffeine intake, a green tea extract without caffeine can also be chosen. The absorption of green tea catechins is up to 3 times higher when taken on an empty stomach, compared to when taken with a meal.(19,20) However, the chance of a negative influence on liver function is greater when taken fasting. Also, an equal amount of green tea polyphenols is better absorbed from a dietary supplement than from green tea.(18)

Cardiovascular disease risk factors

Green tea polyphenols have a beneficial effect on several risk factors for cardiovascular disease. This has been demonstrated extensively in preclinical studies, and in a more limited number of clinical studies.(5,20) Green tea polyphenols inhibit atherosclerosis, lower total and LDL cholesterol levels (decrease total cholesterol level by approximately 0.015 mmol/l per cup of green tea per day ), improve insulin sensitivity, protect LDL cholesterol against oxidation, increase plasma antioxidant capacity, reduce chronic inflammation (decrease amyloid-α and C-reactive protein in serum), improve endothelial function (which makes blood vessels better dilate, also in smoking and coronary artery disease ), reduce arterial stiffness, inhibit platelet aggregation and prevent thrombosis. (1,5,6,10, 21-30) Whether green tea catechins can lower blood pressure is not yet fully understood; human studies contradict each other.(10,22,31-34) Caffeine in green tea (which can raise blood pressure) may mask the blood pressure-lowering effect of catechins; There are also indications that the combination of green tea catechins and L-theanine lowers blood pressure better than green tea catechins alone.(5,10,31) A Taiwanese cohort study showed that the risk of hypertension decreases the more green tea per day. drunk and over a longer period of time (dose-dependent correlation).(32) In Asian countries, it is believed that green tea only affects blood pressure after a longer period of time.(5) 31-34) Caffeine in green tea (which can raise blood pressure) may mask the blood pressure lowering effect of catechins; There are also indications that the combination of green tea catechins and L-theanine lowers blood pressure better than green tea catechins alone.(5,10,31) A Taiwanese cohort study showed that the risk of hypertension decreases the more green tea per day. drunk and over a longer period of time (dose-dependent correlation).(32) In Asian countries, it is believed that green tea only affects blood pressure after a longer period of time.(5) 31-34) Caffeine in green tea (which can raise blood pressure) may mask the blood pressure lowering effect of catechins; There are also indications that the combination of green tea catechins and L-theanine lowers blood pressure better than green tea catechins alone.(5,10,31) A Taiwanese cohort study showed that the risk of hypertension decreases the more green tea per day. drunk and over a longer period of time (dose-dependent correlation).(32) In Asian countries, it is believed that green tea only affects blood pressure after a longer period of time.(5)

Protection against cardiovascular disease

In any case, there is increasing evidence from large, well-designed observational studies that green tea polyphenols protect against cardiovascular disease, including stroke, coronary artery disease and myocardial infarction. (1,5,6,22,35) A meta-analysis of observational studies concludes that consuming at least 3 cups of green tea per day reduces the risk of stroke by 21% compared to consuming less than 1 cup per day. (36) In case-control studies and prospective cohort studies, an inverse association was found between green tea consumption and coronary artery disease (no protective effect of black tea).(37) In a meta-analysis, it was calculated that increasing each cup of green tea per day the risk of coronary artery disease decreases significantly by 10%.

Given the mechanisms of action of EGCG, a group of scientists expects EGCG to counteract atrial fibrillation.(39) In this arrhythmia, systemic inflammation, oxidative damage and fibrosis (connective tissue) of the atria are important in the disease process; EGCG has a strong anti-inflammatory and antioxidant effect and inhibits the activity of matrix metalloproteinases, enzymes that play a role in fibrosis. Research will have to show whether the scientists are right.

Less mortality from cardiovascular disease

The Japanese Ohsaki study (a prospective cohort study of 40530 adults) has shown that green tea consumption is associated with a lower risk of death from cardiovascular disease and other causes.(12,13) ​​Compared to low green tea consumption (less than 1 cup per day) consumption of at least 5 cups per day was associated with a 15% and 26% decrease in the risk of all-cause mortality and death from cardiovascular disease, respectively.(12) The largest decrease in mortality probability consumption of at least 5 cups of green tea per day was seen for strokes (-37%). Green tea protected women better than men; in women, the chance of dying from a stroke was even 62% lower with a daily consumption of at least 5 cups of green tea.(13,40)

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Health

Tips for Choosing the Right Massage Therapy for You

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There is nothing quite like a massage to help you relax and rejuvenate. Whether you’re looking for the best massage Singapore or a more invigorating deep tissue massage Singapore, there are plenty of options available to suit your needs. Massages not only feel amazing, but they can also offer a host of health benefits. From reducing stress and anxiety to improving circulation and relieving pain, massages can help improve your overall health and well-being. If you’re looking to improve your health and feel your best, consider adding massages to your wellness routine.

The objective of your massage

When it comes to choosing the right massage therapy for you, there are a few things to keep in mind. First, consider what you’re looking to achieve from your massage. Are you hoping to reduce stress and anxiety, relieve pain, or improve circulation? Once you know what your goals are, you can narrow down your options and choose a type of massage that will best help you achieve those goals.

What about your budget?

Another thing to keep in mind is your budget. Massages can be expensive, so it’s important to find one that fits into your budget. There are a variety of massage therapies available at different price points, so do some research to find one that works for you.

The therapist matters

Finally, make sure to find a reputable and qualified massage therapist. Ask friends and family for recommendations or look for online reviews. Once you’ve found a therapist you’re comfortable with, book an appointment and enjoy the benefits of massage therapy.

Tips for getting the most out of your massage therapy session

There are a few things you can do to ensure that you get the most out of your massage therapy session. First, be sure to communicate with your therapist about your goals for the session. Whether you’re looking to reduce stress or relieve pain, it’s important that your therapist knows what you’re hoping to achieve. This will help them tailor the session to your needs.

Next, be sure to arrive early for your appointment so that you can get settled in and relax before your massage begins. Once the massage is underway, be sure to communicate with your therapist if you have any pain or discomfort. It’s important to let them know so that they can adjust their technique accordingly.

Finally, be sure to drink plenty of water after your session. Massages can cause your body to release toxins, so it’s important to flush them out by drinking plenty of water. This will help you feel your best and ensure that you get the most out of your massage therapy session.

In Summary

Massages can offer a variety of health benefits, so if you’re looking to improve your overall health and well-being, consider adding them to your wellness routine. With a little research, you can find the perfect massage therapy for you and enjoy all the benefits that massages have to offer.

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Orange

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Characteristic of orange

The sweet orange is a small, evergreen tree with white, fragrant flowers and shiny leaves. The tree grows up to 6 meters high and is native to China. Today this orange is grown around the Mediterranean and in North America (Florida). The tree is smaller than the bitter orange (C. aurantium var. amara), from which neroli and petitgrain are distilled. Orange is one of the most popular oils in aromatherapy. Pressed citrus oils may contain pesticide residues. Therefore, it is preferable to buy oil of organic quality.

The yield of essential oil is about 0.5%. This means that 200 kg of mature peels are needed for 1 liter of oil. The color of this oil is yellow to orange, depending on the species and place of origin. The scent of sweet orange is very recognizable: lively, fruity fresh with an undertone of sweet. The perfume industry makes extensive use of orange in fruity perfumes. The oil is characterized as a top note.

 Properties of orange

In the literature, properties are usually mentioned that apply to the fresh juice. Research is ongoing whether these properties also apply to the essential oil. Sweet Orange is an antidepressant, antiseptic, antifungal, calming for nervousness, stimulant on lymph, heart and digestion. Its properties are similar to the bitter orange, but the sweet one is milder and more suitable for children. Oil from the peel of the bitter orange contains higher percentages of furocoumarins, which can cause a sensitivity to sunlight.

Application of orange oil

In the aroma evaporator: orange gives off a sweet and fruity scent. Orange can be used neat in the aroma evaporator, but like all other citrus oils, orange is very suitable for mixing; for example with lavender, cloves, cinnamon, nutmeg, ylang ylang or pines. Orange can be used in the aroma evaporator to disinfect the environment and furthermore in case of cold and bronchitis. Orange energizes and relaxes nervousness and stress.

On the skin: see general rules of application . In skin care, sweet orange can be used for oily skin and wrinkles. Orange soothes cracked skin and fissures and strengthens the epidermis. Orange supports the regeneration of skin cells.

In the bath: see general rules of application . Orange in the bath can be used for cold and flu, spastic bowel, palpitations, nervousness and stress.

Dosage of orange oil

In the aroma evaporator: a few drops of your choice, pure or mixed with other oils.

On the skin: up to 10% in adults – with topical use.

In the bath: a maximum of 10 drops in a full bath. 

As a flavouring: a few drops in a jar of honey. Orange can also be mixed with, for example, cake batter.

Orange Oil Overdose And Side Effects

In low doses, sweet orange oil is non-toxic, non-irritating and non-sensitizing in most people. Older (oxidized) oil in particular gives a greater chance of hypersensitivity. The phototoxicity of sweet orange is controversial. It has not been demonstrated, but the pressed orange oil contains traces of coumarins (0.00005%) which are responsible for the phototoxicity. Sweet orange mixed with other non-phototoxic essential oils reduces the risk of phototoxicity.

Orange Oil Warnings

Essential oils from citrus fruits oxidize quickly and should therefore be kept in the refrigerator before use on the skin. The older the oil, the greater the chance of hypersensitivity. Caution is advised when using sweet orange oil on sensitive or damaged skin. When using sweet orange in the bath or on the skin, do not put it in the sun or on a sunbed for several hours.

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Health

Carrot oil for healthy skin

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For healthy skin

But did you know that in addition to eating carrots as a healthy vegetable, you can also use them in other ways to keep your skin healthy?

A carrot contains many good substances such as vitamins and minerals. And also the substance beta-carotene that provides the orange color. 

Beta-carotene is converted into vitamin A in the body. It helps build the skin structure, protects as an antioxidant against free radicals, protects against inflammation and aging of the skin. 

To be able to use the power of the root, you can absorb the substances from the root in oil.

Carrot oil for the skin

Carrot oil is a fine facial and skin oil.

Especially good for tired and pale skin. It repairs the skin, is nourishing, prevents aging and gives the skin a fresh tone. 

You can use it pure or add a little oil to your day or night cream. 

Carrot oil also has a somewhat protective effect against the sun. 

And you can use carrot oil well as hair oil. For example with dry and split ends.

Nice stuff to have at home!
And not at all difficult to make yourself.

The carrot in the garden

You can of course grow carrots yourself in your garden.

I have a specific nursery for carrots, but in my garden you will find several in different places. Just free between the other plants.

Because carrots give a nice bloom and then many seeds.

Besides enjoying the flowers, I also enjoy the many insects that visit the flowers.

For that reason alone it is certainly worth leaving a number of root plants in the ground. After the flowers wilt, the seeds arrive. Some of this I harvest and save for the next year and some of it I already spread in the garden.

carrot oil recipe

What do you need:

  • 1 Organic fresh carrot
  • Sesame oil or olive oil or sunflower oil
  • A clean sterile jam glass 

To work: 

You have two methods of making it. One needs a little more time (the cold Two method) the other is ready in a day (warm method). 

Method 1: Cold method

To work: 

  1. Peel the carrot and grate the carrot.
  2. Fill a sterile glass jar halfway with carrot grater. 
  3. Pour the oil into the pot to the brim. 
  4. Stretch a cloth at the top of the pot and tie it so that the moisture can evaporate. Place the pot in a sunny spot, for example on the windowsill. 
  5. Stir regularly for the next 4 days. 
  6. After 4 days, put the lid on the jar instead of the cloth and shake the jar regularly.
  7. Check regularly whether the lid is damp on the inside and if there is moisture on the inside, you can remove this with a clean cloth. 
  8. After 4-6 weeks the oil is ready. 
  9. Pour the oil through a fine sieve or a coarse sieve with a fine cloth in it. 
  10. Pour the oil into one or more dark bottles. 

Method 2: Warm method

To work:

  1. Peel the carrot and grate the carrot. 
  2. Add the grated carrot to a small saucepan or sterile jam jar and pour the oil over it, just enough to cover the grated carrot. 
  3. Place the smaller pan or the jam jar (on a cloth that you place in the bottom of the pan) in a larger pan that is filled with water and heat the pan. 
  4. The water should certainly not boil. 
  5. Let it steep for about 2 hours on low heat. 
  6. Stir regularly to allow the moisture from the root to evaporate. 
  7. Pour the oil through a fine sieve or a coarse sieve with a fine cloth in it. 
  8. Pour the oil into one or more dark bottles. 
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