Lean, Clean and Protected: Why Green Tea Belongs in Every Fitness Plan
Updated by Jenny Jean in June 2025 to reflect new information.
With benefits ranging from cancer defense to digestive balance and weight control, this natural powerhouse is more than just a drink — it’s a daily ritual for whole-body health.
Provided we don't drink too much of it, teas provide a number of health benefits. They have been known to combat the flu, prevent tooth decay, lower heart disease risk, lower blood pressure, and reduce the risk of cancer. Green tea in particular is one of the most healthful teas due to it myriad of therapeutic properties.
This little miracle of health was first discovered by a Chinese emperor in 2700 B.C. Traditionally, it was drunk as a fasting tea, believed to provide mental clarity and sustained energy during a cleanse. While it is indeed a stimulant, the amount of caffeine in green tea is minimal. If you are worried about caffeine, the decaffeinated version is just as beneficial because it retains its tannins and other flavonoids.
Flavonoids are antioxidants that have the ability to hinder cancer-causing substances such as nitrosamines found in smoked food and the residues of nitrate fertilizers. They also have anti-allergen activities as well. Green tea also contains powerful polyphenols that act as antioxidants, yet do not interfere with iron and protein absorption.
A stimulant of thought and conversation, green tea should be taken daily throughout one's lifetime for optimal health. While it can be taken in capsule form, one or two cups of green tea every day can have an altogether calming and meditative effect, useful in lowering stress levels.
Green tea for heart health
Recent research suggests that antioxidants in green tea play a role in reducing the negative effects of bad cholesterol, lowering triglyceride levels and increasing the production of good cholesterol. They have also been shown to inhibit excessive blood clotting which may help against heart disease and stroke.
Further evidence has suggested that green tea plays a role in prevention of age-related and brain degeneration diseases, such as Parkinson’s and Alzheimer's. Its antioxidant properties are thought to reduce free radical damage and the breakdown of neurotransmitters.
Learn more about heart health and how to prevent vascular disease here
Green tea for immunity
It has antibiotic properties and even has the ability to combat antibiotic-resistant microorganisms. The tea can also lower iron levels in the body, having a direct anti-viral effect on abnormal types of hepatitis viruses.
Some studies also suggest that green tea provides significant immunoprotective benefits, particularly for cancer patients undergoing radiation or chemotherapy. White blood cell counts appear to be better maintained in patients who consume green tea compared to those who do not.
Green tea for cancer prevention
Green tea's rich supply of antioxidants may also play a key role in the prevention of various cancers, like breast, colon, stomach, and lung cancer. They suppress the formation and growth of potent cancer-causing agents. While the potential anti-cancer properties of green tea look promising, they are also complex and not yet completely understood.
Catechins—bioactive green tea polyphenols—have shown anti‑tumor effects in lab and animal studies, particularly in lung, liver, and stomach cancers. In large Japanese and Chinese epidemiological studies, drinking five or more cups of green tea daily has been associated with lower mortality from liver and stomach cancers, while evidence for reduced lung cancer risk remains suggestive but not conclusive in humans.
Green tea for digestion and detoxification
The Chinese regard green tea as a stimulant, an astringent for clearing phlegm, and a digestive remedy. Because of the tannins in green tea, it is useful for diarrhea. During detoxification, the polyphenols found in green tea are astoundingly efficient at lessening the production of uremic toxicity to protect the kidneys.
Green tea for weight loss
Because it boosts enzyme activity in the body and is fully enzyme-active, it helps the body cleanse itself and lose weight, while increasing metabolism. Polyphenols have also been known to help the body burn fat because they work with other chemicals to intensify levels of fat oxidation and thermogenesis.
Thermogenesis is the process by which the body generates heat by burning fuel sources like fat. One Swiss study found that drinking 2–3 cups of green tea daily increased participants’ calorie burn by approximately 80 calories per day — without raising their heart rates.
Green tea to prevent tooth decay
Studies suggest that compounds in green tea — particularly catechins — can help reduce the growth of bacteria responsible for tooth decay, gum disease, and bad breath. Consider using natural toothpastes, floss, or mouthwashes that include green tea extract for added oral health benefits.
Green tea’s other uses
Green tea can also be used as a natural beauty product. When applied directly to the skin, green tea has the ability to clear blemishes and other skin problems. Its leaves can act as an excellent exfoliant to the skin while the concentrated version calms and cools the face.
Looking for a natural way to detox and refresh your skin? Try mixing one tablespoon of green tea leaves with three tablespoons of plain yogurt or aloe vera gel for a soothing, antioxidant-rich facial mask. Green tea helps calm inflammation, while yogurt or aloe hydrates and gently exfoliates — perfect for post-workout recovery or a skin reset. Green tea isn’t just for sipping — it’s a versatile superfood ingredient. Try adding matcha or steeped green tea to homemade breads, fruit compotes, or sorbets for a subtle flavor boost and an extra dose of antioxidants. It’s a delicious way to support heart health, immunity, and metabolism from the inside out.
Serving and storing green tea
Green tea can be served hot or cold and still provide a host of health benefits. While sugar and lemon are not thought to alter the antioxidant content, milk may bind to the antioxidants and make them unavailable to the body. To brew a potent cup of green tea, make sure to steep the tea bag for at least three minutes.
Otherwise, all of the antioxidants may not end up in the tea. If you're concerned about caffeine, a 6-ounce cup of green tea contains approximately 30 mg. That's much lower than coffee, which has about 100 mg per cup. Buy tea leaves in small quantities and store in an airtight container in a dark, cool place.
Explore more tips and insights in our Nutrition section.
Looking to cut back on sugar? Check out our Guide to Healthier Beverage Choices: What to Drink Instead of Sugary Drinks.