Green tea, a beloved beverage worldwide, has been celebrated for its potential medicinal properties for millennia. From boosting digestion to enhancing alertness, its benefits are widely recognized. Adding citrus, particularly lemon, to green tea not only enhances its flavor but also amplifies its health benefits. This article delves into the science-backed advantages of incorporating green tea and citrus into your daily routine.
The Power of Green Tea: A Deep Dive
Green tea is more than just a refreshing drink; it's a powerhouse of antioxidants and plant compounds. Tea leaves contain beneficial substances that may help prevent chronic conditions like diabetes and obesity by fighting inflammation and oxidative stress and lowering cholesterol and insulin levels. In particular, green tea contains catechins and caffeine. These may help promote weight loss by increasing the number of calories you burn daily (energy expenditure) and boosting fat oxidation, metabolism, and thermogenesis.
Green Tea and Weight Management
Some people even claim that green tea may help promote weight loss and fat burning. While research on the effects of green tea on weight loss is mixed, several studies suggest a positive correlation. Green tea contains bioactive substances that may help boost your metabolism and break down fat cells. However, weight loss research has focused on green tea extracts or supplements, not the beverage.
The Role of Catechins and EGCG
Catechins are a type of flavonoid, which is a type of plant compound called polyphenols. Some research suggests that EGCG may help reduce markers associated with obesity, such as:
- Total body weight
- Body fat percentage
- Waist-to-hip ratio
- Waist circumference
- Body mass index (BMI)
However, it’s important to note that not all studies support the weight loss effects of EGCG, caffeine, and green tea.
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Fat Oxidation and Lipolysis
Fat is stored in cells as triglycerides. To burn body fat, your body must first break these down into fatty acids and glycerol to move it into your bloodstream. This process is known as fat lipolysis. When you exercise, hormones like epinephrine and glucagon are secreted to help facilitate fat oxidation and the release of fatty acids. These fats are then used as energy and, effectively, burned. This is known as fat oxidation.
Some research suggests that catechins in green tea, especially EGCG, could aid fat oxidation and lipolysis by boosting the effects of some fat-burning hormones like catecholamine.
EGCG may also help inhibit an enzyme that breaks down the hormone norepinephrine. When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown.
Caffeine may also help boost fat metabolism, especially when consumed at rest instead of during exercise. Ultimately, green tea may help your fat cells break down more fat, which is released into your bloodstream for use as energy by cells like muscle cells.
Green Tea and Exercise
Many commercial weight loss and fat-burning supplements have green tea listed as an ingredient. However, it’s important to note that the research on green tea’s fat-burning effects during exercise is mixed. For instance, a small 2018 study found that drinking Matcha green tea before exercise helped boost exercise-induced fatty oxidation. A 2024 review also found that taking green tea supplements and engaging in regular exercise may help with weight management. However, the researchers concluded that green tea supplementation had no impact on lipid markers like cholesterol and triglyceride levels.
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Lastly, a 2017 review found that some studies reported benefits from ECGC on energy expenditure and fat oxidation when paired with an exercise regimen. However, the authors also found that some other studies reported no significant effects from ECGC when paired with exercise.
More research is needed to fully understand the fat-burning effects of green tea when paired with exercise or at rest.
Resting Metabolic Rate (RMR) and Appetite
Your body is constantly burning calories and using energy, even when you’re sleeping or sitting down. According to a 2021 review, some studies found that green tea extract may help boost resting metabolic rate (RMR), which could help you burn more calories at rest by increasing your total energy expenditure.
That said, the authors note that not all studies found positive results. More research is needed to understand how green tea may affect RMR.
Some people suggest that drinking green tea may help you consume fewer calories, which may contribute to maintaining a calorie deficit and, therefore, losing weight. However, studies show conflicting results on the effects of green tea on appetite.
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For instance, a 2023 review concluded that green tea extract supplementation had no significant effects on the two appetite-regulating hormones, leptin and ghrelin. However, the authors did find that green tea extract helped reduce body fat percentage, BMI, and malondialdehyde, a marker of oxidative stress. A 2022 study of 21 people also found that drinking green tea before breakfast helped increase energy expenditure.
However, participants who drank green tea reported increased feelings of hunger. This suggests green tea’s effects on energy expenditure may not be related to increasing feelings of fullness or reducing your caloric intake.
Visceral Fat Reduction
When it comes to actual pounds lost, the effects of green tea are relatively modest. However, some human and animal studies have found that green tea extracts and catechins may contribute to losing visceral fat, which surrounds your organs. High amounts of visceral fat are associated with chronic conditions like obesity, type 2 diabetes, and heart disease.
Optimal Consumption
A 2020 review found that consuming at least 500 milligrams (mg) of green tea extract daily for 12 weeks helped reduce body weight and BMI. The authors concluded that green tea may help promote weight loss when combined with eating a balanced diet and exercising regularly.
The weight loss effects of drinking green tea after 2 weeks are most likely negligible. Most studies examining the effects of green tea for weight loss have lasted at least 6 weeks, and not all of them have found benefits. Limited research has compared the weight loss effects of different types of green tea. Drinking regular green tea or taking green tea extracts may have some benefits.
Green Tea and Overall Health
Green tea is a popular beverage that has been used for many years due to its purported anti-inflammatory, antioxidative, and anticancer effects. Some research suggests that green tea contains compounds that may help promote weight loss by enhancing fat oxidation and boosting your metabolism. However, several other studies haven’t found any significant weight loss benefits from green tea.
The Zest of Citrus: Lemon's Healthful Contributions
Green tea with lemon juice is a soothing beverage you can enjoy at any time of day. It’s full of flavor, delicious, and easy to prepare. It’s also highly nutritious, and research has found that it’s associated with a long list of potential health benefits.
Antioxidant Powerhouse
Green tea and lemons are both high in antioxidants, compounds that help protect against inflammation and cell damage due to oxidation. Green tea, in particular, is rich in antioxidants such as epigallocatechin gallate (EGCG), quercetin, chlorogenic acid, and theogallin (1). Lemons are a good source of the antioxidants ascorbic acid, hesperidin, naringin, and ferulic acid (2). Research suggests antioxidants play a key role in health and disease and may protect against chronic conditions, including heart disease, diabetes, cancer, and obesity (3).
Weight Loss Synergies
Green tea with lemon can be a great addition to a healthy weight loss diet. In fact, multiple studies have suggested that green tea can support weight loss and boost fat burning. According to one review of 15 studies, drinking green tea with higher amounts of EGCG for at least 12 weeks was linked to decreases in body weight and body fat (4). One study in 115 women also found that taking green tea extract for 12 weeks led to significant reductions in body weight, body mass index, and belly fat (5).
Although scientists need to do more research in humans, some studies suggest that lemons could also promote weight loss. One animal study found that when mice were treated with citrus flavonoids, the size of their fat cells decreased. The citrus flavonoids also increased metabolism in mice fed a high fat diet (6). Another animal study from 2008 found that feeding lemon polyphenols to mice on a high fat diet helped prevent them from gaining weight and accumulating fat (7).
Blood Sugar Regulation
Interestingly, some research suggests that green tea could help improve blood sugar control and protect against type 2 diabetes. According to one review, drinking tea is linked to a lower risk of type 2 diabetes and diabetes-related complications (8). Drinking tea regularly may also reduce inflammation and enhance the body’s ability to use insulin efficiently. Insulin is the hormone that moves sugar from the bloodstream into the cells (8). One study in 92 people with type 2 diabetes also found that taking green tea extract for 16 weeks reduced insulin resistance. This may help support better blood sugar control (9). However, other studies have found mixed results, and scientists need to do more research on green tea and diabetes (10, 11, 12).
Heart Health Benefits
Research has found that both green tea and lemons are associated with several benefits for heart health. In fact, one review reported that citrus flavonoids, including those found in lemons, may suppress inflammation, improve the function of the blood vessels, and support healthy cholesterol levels (13). Another study found that people who consumed lemons daily had decreased blood pressure levels, especially when they also walked regularly (14). Similarly, an analysis of nine studies showed that people who regularly consumed green tea had a lower risk of heart disease, heart attack, and stroke than those who didn’t drink green tea (15). What’s more, a recent review of 24 studies also found that drinking green tea could help lower high systolic and diastolic blood pressure, both of which are risk factors for heart disease (16).
Brain Health Potential
Although further research in humans is needed, some studies suggest that green tea and lemon may offer several potential benefits for brain health. For instance, one review of eight studies found that drinking green tea was associated in some studies with a reduced risk of dementia and cognitive impairment (17). Another study found that consuming green tea frequently could improve the metabolism of certain proteins involved in the development of Alzheimer’s disease (18). Some test-tube and animal studies have also found that certain compounds in citrus fruits may reduce inflammation, protect brain function, and prevent the buildup of plaque in the brain, which could contribute to Alzheimer’s disease (19).
Immune System Support
Lemons are an excellent source of vitamin C, a water-soluble micronutrient with powerful antioxidant properties (20). Vitamin C plays a central role in the immune system by decreasing inflammation and enhancing the function of immune cells (21). Increasing your intake of vitamin C may also help treat and prevent many types of respiratory and systemic infections (21). What’s more, some animal studies have found that certain compounds in green tea, such as EGCG, could improve immune function and protect against autoimmune disorders, including multiple sclerosis (22). Both green tea and lemons are also rich in antioxidants, which help support a healthy immune system (23).
Energy and Alertness
Green tea is a natural source of caffeine, which is a central nervous system stimulant that people often use to increase their energy levels (24). Studies suggest that in addition to fighting fatigue, caffeine can enhance alertness and improve cognitive and physical functioning (25, 26). Some studies have also shown that caffeine may improve athletic performance and increase endurance (27, 28). Because green tea with lemon contains less caffeine than coffee or energy drinks, it may be a good option for those who are sensitive to the effects of high doses of caffeine (29).
Kidney Stone Prevention
Kidney stones are hard mineral deposits that can form in the kidneys and cause symptoms such as pain, nausea, and frequent urination (30). Drinking green tea with lemon is a great way to help prevent kidney stones from forming. In fact, one large study found that drinking green tea was linked to a lower risk of developing kidney stones, especially among men (31). The citric acid found in lemons may also help prevent kidney stones by increasing urine volume and binding to calcium oxalate. This prevents the accumulation of crystals that leads to kidney stone formation (32). According to one review, consuming just 4 ounces (118 mL) of lemon juice per day could be beneficial for treating kidney stones (32).
Cancer-Fighting Properties
Green tea and lemons may both possess powerful cancer-fighting properties. Several test-tube studies suggest that certain compounds extracted from lemons could help prevent the growth and spread of cancer cells (33, 34, 35). Some studies have also found that eating more citrus fruits may be associated with a lower risk of several types of cancer, including lung, stomach, esophageal, and breast cancers (36, 37, 38, 39). Research has also linked green tea to a reduced risk of cancer. In particular, studies suggest that green tea may help protect against bladder, breast, colorectal, and prostate cancer cells (40, 41, 42, 43).
Hydration
Drinking green tea with lemon can be a great way to stay hydrated. Hydration is essential for nearly every aspect of health. In particular, it’s essential for skin health, weight management, brain function, digestive health, and kidney function (44). Drinking enough fluids each day may even help prevent a range of conditions, including kidney stones, headaches, and constipation (44).
Brewing the Perfect Cup: A Simple Guide
Making green tea with lemon at home is very simple. To get started, bring about 1 cup (237 mL) of water to a boil, remove it from the heat, and let it cool for 2-3 minutes before pouring it into a cup. Next, add a green tea bag and let it steep for 1-3 minutes.
More on the Benefits of Green Tea
Green tea is one of the world’s favorite teas, second only to black tea. Served hot or cold, green tea is refreshing and soothing. The beverage also offers many health benefits, says registered dietitian Julia Zumpano, RD, LD. That includes reducing anxiety, lowering cholesterol, protecting brain health, keeping bones healthy and even helping you live longer. (What can’t this tea do?) Zumpano explains more about green tea and how it boosts your health.
The Processing Difference
Green tea may be the healthiest tea you can drink. Green tea comes from the same plant - Camellia sinensis - as black tea. But tea makers prepare the leaves differently. Green tea leaves go through a process of steaming, pan frying or heat drying. This step happens soon after harvesting before the leaves can fully oxidize and turn brown (which is what happens with black tea). This quick-drying process helps bring out some of green tea’s healthiest and tastiest properties.
Top Reasons to Drink Green Tea
For centuries, people have enjoyed green tea’s light flavor and multiple health benefits. Around the globe, green tea consumption is on the rise. If you’re not a fan yet, here are 10 reasons you may want to give green tea a chance:
- Fights cancer-causing inflammation: Green tea leaves are rich in flavonoids called catechins (pronounced “KAH-tuh-kins”). This polyphenol (plant chemical) in tea leaves acts as an antioxidant. Green tea is particularly high in epigallocatechin-3 gallate (EGCG), a catechin that has anti-inflammatory properties. EGCG and other antioxidants help minimize inflammation caused by cell-damaging free radicals. But some research suggests that the protein and possibly the fat in milk may reduce the antioxidant benefits of tea. Be mindful of what you add to your green tea and try to enjoy green tea without milk, encourages Zumpano. Research also suggests the anti-inflammatory properties of green tea may lower the risk of certain cancers and of cancer returning (recurring), including:
- Prevents stroke and heart disease: Several studies indicate that green tea can lower cholesterol levels, helping reduce your risk of heart disease, heart attacks and stroke. High cholesterol can clog your arteries and is a major risk factor for heart problems. A 2023 study found that people who drank two to four cups of green tea every day lowered their stroke risk by as much as 24%. Antioxidants in green tea, including EGCG and other catechins, lower “bad” cholesterol (low-density lipoprotein or LDL) and total cholesterol. Green tea also has other heart-protecting flavonoids called quercetin and theaflavins. “Flavonoids open blood vessels and keep them flexible, helping blood flow more freely,” adds Zumpano. These effects may explain why green tea seems to reduce chronic high blood pressure. And why research shows that many British people - who are known for their afternoon teas - are less likely to die from heart disease or stroke than non-tea drinkers. But if you’re taking atorvastatin to lower your cholesterol, research shows that matcha may decrease this medication’s effectiveness.
- Boosts brain health: Amino acids, such as L-theanine, and catechins, like EGCG, have brain-protective benefits. A study of middle-aged and older adults found that frequent green tea drinkers had a 64% lower risk of memory loss or concentration issues. This risk reduction was almost 20% higher than study participants who drank black tea. Another study of people with signs of impaired thinking (cognitive decline) found that green tea decreased certain molecules called biomarkers linked to Alzheimer’s disease. “If you’re concerned about dementia or memory loss, adding green tea to your diet may offer some protection,” notes Zumpano.
- Strengthens bones: A meta-analysis of 17 different studies found that drinking tea can protect against osteoporosis and broken bones. Findings suggest that EGCG and other polyphenols in green tea can strengthen bones by improving bone density and reducing how much bone you lose as you age.
- Lowers blood sugar: People with Type 2 diabetes or those at risk of developing it (prediabetes) may benefit from drinking more green tea. Research suggests that green tea’s high levels of L-theanine may prevent diabetes. Other studies show that green tea helps improve blood sugar (glucose) and the body’s sensitivity to insulin. In addition, an ongoing study in Japan found that drinking four or more cups of green tea every day lowers the risk of dying from Type 2 diabetes complications by as much as 40%. Green tea is the most popular tea in Japan. Many people favor a type called sencha, made by flash steaming the leaves. Study participants who had two cups of coffee in addition to green tea had a 63% lower mortality risk than non-tea and non-coffee drinkers. Keep in mind drinking sugar-sweetened tea can alter these benefits by causing elevations in blood sugars, especially when consumed with high amounts of added sugars, cautions Zumpano. Look for a type of green tea you can enjoy without adding sweeteners.
- Protects the prostate: Laboratory studies (nonhuman) suggest that polyphenols in green tea - especially EGCG - may prevent benign prostatic hyperplasia (BPH). BPH causes an enlarged prostate, leading to frequent urination and other issues. Findings suggest that EGCG stops prostate cells from multiplying and enlarging the gland. But human research is needed before we’ll know for sure.
- Eases stress and anxiety: The L-theanine in green tea can help ease stress and anxiety. “Worrying and stress can raise blood pressure, affect mood and sleep, and negatively affect your quality of life,” states Zumpano. And research shows that L-theanine significantly impacts the effects of caffeine. It reduces its stimulating effects and improves cognitive function, mood and concentration.
- Gives you just enough pep: With close to 30 milligrams of caffeine per 8-ounce cup, green tea has less than a third of the stimulant as coffee. “That’s enough caffeine to give you an energy boost in the middle of the day, but not so much that it will keep you awake at night,” says Zumpano. Green tea’s lower caffeine levels also make the beverage a smart choice if you’re trying to cut back on caffeine.
- Makes you look younger: Green tea’s many antioxidant properties may also give you younger-looking, healthier skin. Nonhuman studies found that polyphenols in green tea increase collagen and elasticity in skin, helping combat wrinkles and other signs of aging. Other studies that looked at applying green tea extract to the skin suggest it can help prevent acne and spot-treat pimples when they occur.
- Might aid weight loss: There’s some speculation that catechins in green tea can break down body fat and may rev up your metabolism, contributing to weight loss. A recent study conducted in Korea found that females who drank four or more cups of green tea each day had 44% less abdominal fat than their male tea-drinking counterparts. But findings from studies examining green tea extract in some energy drinks and weight-loss supplements are mixed, at best. “I don’t recommend supplements for weight loss because they aren’t proven safe or effective,” says Zumpano. “However, drinking green tea is a healthy habit, because it’s low in calories - as long as you don’t overdo it with additives like sugar, sweetener, cream or milk.” Green tea can also help manage your appetite and blood sugar levels, which can ultimately help with weight management, too, if consumed regularly.
Optimal Daily Intake
There isn’t a perfect number of cups of green tea to drink each day for optimal health. “Most people can safely drink up to eight cups of green tea each day, or six cups if you’re pregnant or nursing,” shares Zumpano. The amount really depends on how your body responds to caffeine. And if you’re choosing matcha, Zumpano recommends no more than 2-4 teaspoons per day. That’s because research suggests that 338 milligrams of catechin and EGCG per day are safe for adults to consume. This is the amount in about 4 grams of matcha, or two level teaspoons.
Experts recommend that people who are pregnant or breastfeeding limit their caffeine intake to no more than 200 milligrams a day. And children under 12 shouldn’t have caffeine at all.
Enjoying Green Tea
If you love tea, consider adding green tea to your day. Thanks to quick harvesting and processing, green tea has a lighter look and is less bitter than black tea. Some people describe the taste as sweet, earthy or nutty. You can also give matcha a try. This frothy beverage made from finely ground green tea leaves has an even stronger concentration of nutrients and antioxidants. But its stronger, bolder taste and chalkier drink texture might be a turn-off if you’re new to green tea.
Improper brewing can make green tea too bitter.