Green Tea: Benefits, Properties, Contraindications, and Use

What Are the Benefits of Green Tea and How to Prepare It? Guide to Varieties, Properties, and When to Drink It

Green tea is one of the most beloved beverages in the world, appreciated for its extraordinary health benefits and its fresh, delicate taste. Imagine a steaming cup in your hands, with that herbaceous and toasted aroma rising with the steam, evoking ancient Eastern traditions and millennia-old rituals. Each sip is a small journey that takes us from the misty plantations of Asia to our daily break. But green tea is much more than just a beverage: it is a ritual rich in history, culture, and benefits for the body and mind. From its legendary origins in ancient China to the refined Japanese ceremonies, from modern scientific discoveries about its antioxidants to the endless varieties that characterize each terroir, green tea encompasses a universe of flavors, traditions, and well-being. In this comprehensive guide, we will explore all the nuances of green tea: from its botanical characteristics to traditional processing techniques, from the finest varieties to the secrets for perfect preparation. Get ready to immerse yourself in a sensory and cultural journey that every cup of green tea can offer you.

What is Green Tea? Definition and Characteristics

Green tea is derived from the leaves and buds of the Camellia sinensis plant, the same plant that gives rise to black, white, and oolong tea. The fundamental difference lies in the processing: green tea leaves undergo neither fermentation nor oxidation, thus maintaining their natural green color and preserving many valuable active ingredients.

This minimal processing gives green tea its characteristic fresh and vegetal taste, more delicate than black tea, with notes that can resemble freshly cut grass, seaweed, or roasted chestnuts, depending on the variety and production method.

Discover the Wide Selection of Terzaluna Green Teas

The Tea Plant: Camellia sinensis

The Camellia sinensis is an evergreen shrub of the Theaceae family, native to Asia. If left to grow freely, it can reach 15 meters in height, turning into a true tree. However, in cultivation, it is kept pruned into a bush shape to facilitate the harvesting of the tenderest leaves.

Botanical Characteristics:

• Leaves 4-15 cm long, with serrated edges
• Fragrant white flowers that bloom in autumn
• Two main varieties: var. sinensis (Chinese, cold-resistant) and var. assamica (from Assam, prefers warm climates)

Green tea is the second most consumed tea variety in the world after black tea, but in many Asian countries - especially in Japan - when people simply refer to "tea," they mean green tea, a testament to its millennia-old cultural importance.

Origins and History of Green Tea

The history of green tea is rooted in ancient China, where it is shrouded in legend and reality. According to tradition, it was the Emperor Shen Nung (神農), the "Divine Farmer," who discovered this miraculous beverage in 2737 BC. Legend has it that while the emperor was testing herbs for their medicinal properties, some Camellia sinensis leaves fell into his pot of boiling water. Tasting the resulting beverage, he found it so refreshing and energizing that he declared tea a medicine and the secret to longevity.

From legends to documented history, green tea gradually developed in China over the centuries. During the Han dynasty (206 BC - 220 AD), it became established as a beverage, while in the Tang dynasty (618-907 AD), the true tea culture flourished, with Lu Yu writing the famous "Classic of Tea" (Cha Jing). It was during the Ming dynasty (1368-1644 AD) that the roasting technique was developed, which still characterizes many Chinese green teas today.

The journey of green tea to Japan began in the 9th century thanks to Buddhist monks Saicho and Kūkai, who first brought the seeds from China. But it was Myōan Eisai (1141-1215), a Buddhist priest and founder of the Rinzai Zen school, who revolutionized Japanese tea culture. In 1191, returning from his second trip to China, he planted tea seeds on Mount Sefuri and at the Kōzanji temple in Kyoto, establishing the Uji region as Japan's main cultivation area.

In 1211, Eisai wrote the "Kissa Yōjōki" (喫茶養生記) - "Drinking Tea for Health" - the first Japanese treatise on tea, beginning with the prophetic words: "Tea is the most wonderful medicine for nourishing health; it is the secret of longevity". This work established tea as a medicine and healthy beverage, laying the foundation for the future Japanese tea ceremony.

The tea ceremony developed in the following centuries, reaching its most refined form with Sen no Rikyū (1522-1591), who elevated it to an art form based on the principles of harmony, respect, purity, and tranquility. This deep connection between green tea and Zen spirituality remains a distinctive element of Japanese culture today.

The arrival of green tea in the West occurred much later: the Portuguese first mentioned it in 1559, while the Dutch East India Company brought the first commercial shipments to Europe in 1610. In England, green tea became fashionable when Catherine of Braganza married Charles II in 1662, although the English later developed a preference for black tea that persists to this day.

Green Tea: Cultivation and Harvesting

The Camellia sinensis thrives in humid and subtropical climates, among the misty hills of China and the volcanic highlands of Japan. The plant requires a minimum annual rainfall of 1,500mm, average temperatures above 12.5°C, and well-drained acidic soils with a pH between 4.5 and 5.5.

One of the most fascinating practices is shade cultivation, used for the finest teas. A few weeks before harvesting, the plants are covered with straw mats or special nets, creating a shaded environment that stimulates the production of chlorophyll and amino acids, particularly L-theanine, responsible for the characteristic umami flavor. This method, called kabuse or hifuku saibai, is used for elite teas like Gyokuro and Matcha.

Conversely, full sun cultivation is the standard method for most green teas, such as traditional Sencha. Plants exposed to the sun develop a higher content of catechins, giving the tea a more astringent and refreshing flavor.

Altitude plays a crucial role in the quality of tea. High-altitude plantations, up to 2,400 meters, benefit from temperature fluctuations that slow leaf growth, concentrating aromas and amino acids. Volcanic soils, rich in minerals, provide the ideal nourishment for developing complex flavor profiles.

The most prized harvest is the first spring harvest, called Ichibancha in Japan, which takes place between April and May. During the winter months, the plant accumulates nutrients in the roots, which, with the spring awakening, concentrate in the first tender leaves. These contain up to three times more L-theanine than subsequent harvests and have the highest antioxidant content.

Shincha, literally "new tea," represents the first harvest of the year from each plant and is celebrated throughout Japan. According to tradition, drinking Shincha promotes good health throughout the year, and this superstition has deep roots in Japanese culture.

The manual harvesting follows the "two leaves and a bud" technique: only the top two leaves and the apical bud of each shoot are selected, gently pinching the stem between the index finger and thumb. This process, carried out in the early morning hours when the leaves are more tender, ensures the highest quality and perfect balance of flavors that characterize fine green teas.

Traditional Green Tea Processing: How It’s Made

The transformation of fresh leaves into green tea requires great skill and respect for tradition. Each step is crucial to preserve the bright green color and valuable active ingredients.

1. Withering (Limited)

The freshly picked leaves are placed on bamboo racks or in ventilated rooms for a short period of 2-3 hours. This process, much shorter than for black tea, serves only to slightly reduce moisture and make the leaves more flexible, without allowing significant oxidation.

2. Stabilization (Blocking Oxidation)

This is the crucial phase that distinguishes green tea from all others. The leaves are subjected to intense heat to deactivate the enzymes responsible for oxidation, thus preserving the green color and natural antioxidants.

Chinese Method: The leaves are "stir-fried" in large iron woks heated to 150-200°C for 1-2 minutes, with the continuous movement of the tea master's skilled hands. The light crackling of the leaves in the hot wok and the aroma they release during roasting impart toasted and chestnut notes, typical of Chinese green teas like Longjing.

Japanese Method: The leaves are treated with high-temperature steam (98-100°C) for varying times:

• Asamushi (light steam): 20-30 seconds
• Chumushi (medium steam): 30-40 seconds
• Fukamushi (deep steam): 40-120 seconds

The steaming preserves more vegetal and marine aromas, maintaining a high chlorophyll content that gives the characteristic bright green color of Sencha.

3. Rolling and Shaping

The stabilized leaves are rolled and pressed to break the cell walls and release the internal juices that will enhance the aromas. This artistic process can last over 3 hours and is repeated in multiple stages:

• Needle-shaped leaves: As in Japanese Sencha, rolled into thin needles
• Spiral-shaped leaves: As in Chinese Bi Luo Chun
• Flattened leaves: As in Longjing, pressed against the wok
• Pearl-shaped leaves: As in Gunpowder, rolled into small spheres

4. Final Drying

The shaped leaves are completely dried in low-temperature ovens or with hot air until they reach a moisture content below 5%. This process, which can last from 30 minutes to over 2 hours, stabilizes the tea, making it suitable for long-term storage.

5. Selection and Packaging

The final phase involves the careful selection of the best leaves, separating whole leaves from breakages and removing dust and fragments. The finest teas contain only whole leaves and buds, while breakages are destined for lower-quality blends.

The green tea is then packaged in sealed containers to protect it from light, air, and moisture, thus preserving all its aromas and beneficial properties until the moment of infusion.

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The Varieties of Green Tea

The world of green tea offers a fascinating archipelago of varieties, each with its own history, terroir, and unique characteristics. From delicate Japanese productions to robust Chinese teas, from artisanal rarities to major denominations, each variety is a world to explore that reflects the culture and tradition of its place of origin.

Sencha (Japan)

Sencha is the soul of Japanese green tea, representing 80% of the national production. It is the everyday tea, the one that accompanies meals and marks the rhythm of the day.

Distinctive Features:

• Long, needle-like leaves of a bright green
• Grown in full sun to develop character
• Aromatic profile: fresh herbaceous notes, slightly astringent with hints reminiscent of seaweed
• Cup color: bright yellow-green

The Shincha (new Sencha) from the first spring harvest is particularly precious: it has a delicate and sweet flavor, rich in umami thanks to the nutrients concentrated during the winter.

Every sip of green tea tells the story of Japanese tradition and culture. If you want to immerse yourself in this authentic experience, try the Sencha Kagoshima, Japan, carefully selected for you by Terzaluna. Transform your daily break into a moment of pure pleasure.

Organic Kagoshima Sencha, Japan

• Organic harvest 2024
• Excellent antioxidant properties
• Multiple infusions with the same leaves

4,50€

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Matcha (Japan)

Matcha is the king of green teas, a very fine powder of intense emerald color that represents the essence of the Japanese tea ceremony.

The Unique Process:

• Plants shaded for 20-60 days before harvest
• Leaves (tencha) steamed and dried without rolling
• Slow grinding with a granite stone (30 rotations/min) producing only 30g per hour

How to Enjoy:

• Whisked in hot water with a chasen (bamboo whisk)
• The entire suspension is consumed, absorbing all nutrients
• Intense flavor, vegetal-sweet with strong umami

Matcha has found new life in modern cuisine: matcha latte, desserts, ice creams, creating a bridge between tradition and innovation.

Matcha is not just a tea, but a sensory experience that encapsulates the essence of Japanese tradition. Try the Ceremonial Organic Matcha, Japan selected by Terzaluna, perfect for rediscovering the authentic taste of the tea ceremony right at home.

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Gyokuro (Japan)

Gyokuro ("jade dew") is one of the most prized teas in the world, grown in shade for 20-30 days before harvest.

The Excellence of Shade:

• Shading increases L-theanine and reduces astringency
• Pronounced umami and brothy flavor
• Notes of seaweed, pine nuts, and a lingering sweetness
• Pale green and slightly viscous liquor

When prepared correctly at 50-60°C for 2-3 minutes, Gyokuro offers an almost meditative experience, representing one of the highest expressions of Japanese tea art.

If you are looking for a superior quality green tea, capable of transporting you directly to the finest Japanese plantations, the Gyokuro Saemidori Bio is for you. Discover it on Terzaluna and give your senses a unique and unforgettable experience.

Organic Gyokuro Saemidori

• Coming from organic farming
• One of the most precious teas in Japan
• Harvest 2025

13,50€

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Bancha (Japan)

Bancha is the everyday green tea, made from more mature leaves of the late harvests.

Familiar Characteristics:

• Larger and leathery leaves
• Reduced caffeine content (ideal for any time)
• Soft and light flavor with toasted vegetal notes
• Golden yellow color

Bancha is perfect as a "gateway" to the world of Japanese green teas and as an evening alternative for those seeking a green tea without excessive stimulation.

For those who wish to approach Japanese green tea gently, Terzaluna offers Bancha, first flush, Japan. It is the ideal choice for any time of the day, thanks to its soft and comforting taste, which will make you feel right at home.

Organic Bancha, first flush, Japan

• Low caffeine content
• Has antioxidant properties
• Blend of Bio 2023 harvests

4,50€

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Kukicha (Japan)

Kukicha is the "twig tea," composed mainly of stems and twigs of the tea plant.

A unique tea:

• A byproduct of fine tea processing
• Slightly roasted with notes of hazelnut and chestnut
• Minimal caffeine content (even less than Bancha)
• Associated with macrobiotics for its alkalizing properties

Who would have thought that even the twigs of the tea plant could offer such a good and relaxing infusion?

Do you want to try an original and surprising green tea? At Terzaluna, you can find Kukicha Kabuse Japan, the "twig tea" that will win you over with its delicate toasted notes. Perfect for a relaxing and rejuvenating break.

Kukicha Kabuse Organic Japan

• Organic tea almost free of theine
• With an herbaceous flavor, with sweet hints of chestnut
• Harvested in June 2024

7,00€

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Hōjicha (Japan)

Hōjicha is a roasted green tea that has won the hearts of the Japanese for its comforting character.

The magic of roasting:

• Bancha leaves roasted at ~200°C until brown
• Sweet flavor with notes of caramel, hazelnut, and toasted wood
• Very low caffeine content (perfect for the evening)
• Amber color tending towards rust red

Hōjicha is like an evening cuddle in a cup, ideal for those seeking a green tea different from the usual.

If you wish to end the day with a warm and enveloping cuddle, discover the authenticity of Houjicha Japan at Terzaluna. Its roasted aroma will gently accompany you towards evening relaxation.

Organic Japanese Houjicha

• L'Houjicha is made from Kukicha twigs and Bancha leaves
• Very low caffeine content
• It has diuretic, hypoglycemic, and blood purifying properties

7,00€ 5,50€

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Longjing (China)

Longjing (Dragon Well) is the most famous Chinese green tea, even served to emperors of ancient China.

The Chinese nobility:

• Sword-shaped flattened leaves of emerald color
• Manually pressed against the wok during roasting
• Balanced flavor with notes of toasted chestnut and orchid
• Light yellow-green liquor

The finest Longjing are harvested in spring (pre-Qingming) and represent the king of Chinese green teas.

Do you want to discover the millennial charm of Chinese green tea? Let yourself be seduced by Long Jing Da Fo, available at Terzaluna. A refined choice for those who appreciate the nobility and elegance of traditional teas.

Long Jing Da Fo

• Hand-roasted
• One of the most renowned green teas
• Harvested in April 2024

8,50€

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Gunpowder (China)

Gunpowder owes its name to the leaves rolled into small balls resembling grains of gunpowder.

The bold character:

• During infusion, the balls "unfold" "exploding" in water
• Bold, fresh, and slightly smoky flavor
• Intense golden yellow color
• Used for traditional Moroccan mint green tea

Gunpowder is versatile and also lends itself well to cold preparations or with spices.

Other varieties from around the world

Green tea has conquered terroirs beyond traditional boundaries:

**Ceylon Green Tea (Sri Lanka):** - Curled leaves from high-altitude plantations - Bold flavor with vegetal and citrus notes **Darjeeling Green (India):** - Green version of the famous Darjeeling leaves - Combines muscatel floral notes with the freshness of green **Nepal Green Teas:** - From the Himalayan mountains, softer and less astringent - Full-bodied with floral and fruity notes ## What Green Tea Contains: Nutritional Properties and Active Ingredients A simple cup of green tea has **very few calories** (virtually zero), but it is a small wellness concentrate rich in beneficial substances that explain its extraordinary health properties. - **Polyphenols (catechins):** These are the main group of antioxidants in green tea. **EGCG** (Epigallocatechin gallate) is the most abundant and active catechin, responsible for many health benefits. With 200-300mg of EGCG per cup, it effectively combats free radicals and cellular aging. - **Caffeine/Teine:** Green tea contains about **20-40mg of caffeine** per cup, significantly less than coffee (95mg). The caffeine in tea provides a more "gentle" and sustained energy thanks to the simultaneous presence of L-theanine, which moderates its effects. - **L-Theanine:** This amino acid, found almost exclusively in tea, has a relaxing effect and improves concentration. The combination of L-theanine and caffeine in green tea promotes a state of **"calm alertness"** without agitation, with levels ranging from 5-45mg per cup. - **Vitamins:** Green tea is rich in **vitamin C** (especially in young leaves), B vitamins (B2, B3), and vitamin K. These vitamins contribute to the overall nutritional value of the beverage. - **Minerals:** It contains **manganese** in significant amounts, along with traces of potassium, magnesium, zinc, and fluoride. The mineral content depends on the cultivation soil and gives the tea its mineralizing properties. - **Tannins:** These polyphenols contribute to the slightly astringent taste of green tea and have antioxidant properties, although they can bind some minerals in the intestine. - **Chlorophyll:** Particularly abundant in shaded varieties like Gyokuro and Matcha, it contributes to the intense green color and has natural purifying properties. Consider that in 200ml of green tea, there can be over **100mg of catechins**! Each cup of green tea is thus a small wellness concentrate, a gift we give to our body as well as our palate. ## Properties and Benefits of Green Tea Green tea is much more than a simple beverage: it is a true **concentrate of beneficial properties** that acts on various fronts of our body. By regularly drinking green tea, you might notice improvements in many aspects of your daily health. ### Antioxidant and Anti-Aging Action Thanks to catechins, particularly EGCG, green tea **neutralizes free radicals** that cause premature cellular aging. Catechins demonstrate antioxidant activity 10 times greater than vitamins C and E, protecting cells from oxidative damage. This translates into visible benefits: younger and more radiant skin, and more broadly, protection against chronic degenerative diseases. ### Benefits for the Heart and Circulation Regular consumption of green tea is associated with a **better cardiovascular profile**. Catechins reduce LDL ("bad") cholesterol and triglycerides in the blood while improving artery elasticity. Green tea has mild antihypertensive and antithrombotic properties, inhibiting platelet aggregation. Large-scale epidemiological studies show that regular consumers have a **reduced risk of heart disease and stroke**.

Metabolism Boost and Weight Control

One of the reasons green tea is often included in weight loss diets is its ability to increase thermogenesis. The combination of caffeine and catechins enhances the body's ability to burn calories by producing heat and promotes fat burning. A Korean study found 44% less abdominal fat in women who drink 4+ cups daily. It's not a magic wand, but a valuable natural aid when combined with a balanced diet and exercise.

Detox Effect and Liver Support

Green tea is traditionally considered a detoxifier for excellent scientific reasons. It promotes diuresis, helping to combat water retention and eliminate toxins through the kidneys. Antioxidants support liver functions, protecting the liver from fat and toxin accumulation, contributing to better digestion and overall liver function.

Digestive Support and Gut Health

Green tea facilitates digestive processes when consumed after meals, thanks to tannins and mild gastric stimulation. Catechins have antibacterial action and can positively modulate the gut microbiota, promoting the growth of beneficial bacteria. Additionally, it has anti-inflammatory properties that reduce inflammation in the digestive tract, supporting optimal digestion.

Beneficial Effects on the Brain and Mood

The unique synergy between caffeine and L-theanine in green tea creates particular cognitive benefits. It improves concentration, attention, and working memory without causing agitation, inducing a state of "calm alertness." Studies show that regular consumers have a 64% lower risk of cognitive decline and possible protection against neurodegenerative diseases like Alzheimer's and Parkinson's.

Anti-inflammatory Action and Immune Support

The polyphenols in green tea act as natural anti-inflammatories at a systemic level. They inhibit the transcription factor NF-κB and reduce pro-inflammatory cytokines, counteracting chronic inflammation in the body. This effect extends to the cardiovascular and nervous systems, while antioxidants offer general support to the immune system.

Support for Daily Well-being

Green tea benefits the entire body: from the brain to the heart, from the figure to the skin, it proves to be a valuable ally for daily well-being. Various studies suggest that regular consumption of green tea can contribute to a healthier and longer life, turning each cup into a small investment in personal well-being.

Green Tea Contraindications

Although green tea is generally safe and rich in benefits, there are some specific situations where it is advisable to limit its consumption or avoid it completely:

• Anemia and Iron Deficiency: Green tea contains tannins that can hinder the absorption of non-heme iron (of plant origin). If you suffer from anemia or iron deficiencies, avoid drinking green tea during or immediately after meals, waiting at least an hour to consume it.

• Pregnancy and Breastfeeding: During pregnancy, it is advisable to limit green tea intake (no more than one cup per day) to avoid excess caffeine and interference with folic acid absorption. Always consult your doctor if you are pregnant or breastfeeding.

• Drug Interactions: Green tea can interact with certain medications, such as anticoagulants or specific drugs like Bortezomib (used in multiple myeloma). If you are undergoing particular drug therapies, check with your doctor the compatibility of green tea with your treatments.

Thyroid Issues: If you have thyroid function problems, avoid excessive consumption of green tea, especially in the form of concentrated supplements, as they could negatively affect thyroid activity. Young Children: Due to its caffeine content, green tea is not recommended for young children. For school-aged children, always opt for diluted or decaffeinated tea and in moderate amounts.

Possible Side Effects of Green Tea

Even when consumed in moderation, some people may experience side effects related to green tea consumption, mainly due to its caffeine content: Insomnia and Sleep Disturbances: Drinking green tea in the evening can disrupt sleep. If you suffer from insomnia, avoid green tea after mid-afternoon. Anxiety and Agitation: Those particularly sensitive to caffeine may experience symptoms like anxiety, nervousness, tachycardia, or palpitations. In such cases, limit consumption to one or two cups daily and prefer low-caffeine varieties like Bancha, Hōjicha, or Kukicha. Gastric Issues: In predisposed individuals, consuming green tea on an empty stomach can cause gastric irritation, nausea, or acidity. It is advisable to always consume it after meals or with a light snack. Liver Issues (with concentrated supplements): Rare cases of hepatotoxicity have been reported with excessive use of highly concentrated green tea supplements. Regular consumption of green tea infusion (2-3 cups a day) remains safe.

How to Best Prepare (and Enjoy) Green Tea

Preparing green tea requires a bit more attention than other infusions to fully enjoy its aromas and maximize its benefits. Here's how to achieve the perfect cup, step by step:

1. Water Temperature:
   The water for green tea should never be fully boiled (100°C), as it would burn the leaves and give a bitter taste. Heat the water to 70-80°C, or let it sit for about 1 minute after reaching a boil.
2. Dosage:
   Use about 2 grams of tea (a level teaspoon) for every 200 ml cup of water. If using Matcha, only ½-1 teaspoon of powder dissolved in hot water is needed.
3. Infusion Time:
   Steep the green tea for a maximum of 1-3 minutes, depending on the variety. Delicate teas like Sencha or Gyokuro require less time (1-2 minutes), while more robust teas like Gunpowder can go up to 3 minutes. Prolonged infusion increases astringency and bitterness.
4. Serving and Tasting:
   Once the infusion is complete, immediately remove the leaves from the cup or teapot. Green tea should be enjoyed plain, without adding sugar or other sweeteners, to fully appreciate its authentic aromatic profile.

Also discover how to prepare matcha tea.

Additional Tips for Enjoying Green Tea

• Reuse the Leaves: Many green teas can be infused up to 2-3 times, revealing new aromas with each infusion.

• Cold Tea: Try preparing green tea with a cold infusion by placing the leaves in fresh water for a few hours in the refrigerator. You'll get a sweet and refreshing drink, perfect for summer.

• Gastronomic Pairings: Sencha is excellent with fish or sushi dishes, Gunpowder with spicy sweets, and Matcha pairs wonderfully with creamy desserts.

Posted by Terza Luna