Catechins are the most abundant polyphenols in tea leaves. Research reports indicate that catechins have multiple benefits, including antioxidant and anti-inflammatory effects, reducing the risk of heart disease, preventing cancer, lowering blood lipids, reducing body fat formation, antibacterial properties, altering gut microbiota, and eliminating odors. Currently, tea beverages labeled with health food marks mainly cite the physiological functions of catechins.
The content of polyphenols decreases with the degree of fermentation. However, some studies have shown that although fermented tea contains fewer catechins, it still has high effects on lowering blood lipids and delaying oxidation, indicating that there may be other antioxidant components that have not yet been identified.
Although drinking tea has many benefits, the following points should be noted.
1. Avoid drinking tea immediately after meals
Because tea tannins reduce iron absorption, drinking tea during or after meals can easily decrease iron absorption from the diet, potentially by up to 65%.
2. Do not take medicine with tea
Tea tannins can precipitate with certain drugs, affecting their efficacy. For example, iron supplements, fluoroquinolone antibiotics, and tetracycline antibiotics can be adsorbed by tannic acid and alkaloids in tea, reducing the absorption of these drugs.
3. Avoid steeping in hot water for too long
Tannins are released more over time. Avoid drinking tea that has been steeped in hot water for too long, which is why overnight tea should not be consumed.
4. Cold-brewed tea
Those sensitive to caffeine, pregnant women, children, heart disease patients, and ulcer patients are not suitable for drinking tea. However, research shows that the caffeine content in tea cold-brewed for 12 hours is only one-third of that in tea hot-brewed for 5 minutes. If you really want to drink tea, try cold-brewed tea with less caffeine.
5. Not suitable as a replenishment after exercise or when dehydrated
Tea has a diuretic effect and is not suitable for replenishing fluids after exercise or when dehydrated.
6. Be cautious with sugar
Popular tea beverages on the market come with added sugar, half-sugar, or no sugar. Be especially careful when drinking them. Sugary tea beverages increase calorie intake and are not recommended for people with diabetes, high blood lipids, or those trying to lose weight.
7. Watch out for creamers and non-dairy creamers
For Western-style milk tea, it is recommended to use low-fat fresh milk instead of creamers or non-dairy creamers to avoid excessive calorie intake.
8. Pay attention to storage
Floral and fruit teas require special attention to storage because the fruit particles contain more moisture and are prone to mold due to dampness. Using desiccants or storing them in the refrigerator are good options. However, regardless of the type of tea, pay attention to the expiration date.
9. Consume in moderation
According to research on cancer prevention effects, drinking 150 ml of tea daily has health benefits. Currently, certified canned tea beverages as health foods recommend drinking 650 to 1200 ml to achieve the labeled effects. However, it is best to decide the intake based on individual circumstances. If drinking tea affects sleep or causes discomfort, do not force yourself to drink it.