Green tea is perhaps the most studied beverage on earth. Decades of research from Japan, China, and India have produced a vast body of evidence — and a vast amount of overclaiming. Let us cut through to what we actually know.
What Are Catechins?
The primary antioxidants in green tea are called catechins — polyphenolic compounds that give tea its characteristic slight bitterness. The most potent and well-studied is EGCG (Epigallocatechin gallate).
EGCG is a powerful scavenger of free radicals — unstable molecules that damage cells and contribute to ageing and chronic disease. In laboratory studies, EGCG has shown remarkable activity against oxidative stress.
Brew green tea at 75–80°C, not boiling water. High heat destroys catechins and makes the tea bitter. Let your kettle cool for 3–4 minutes before pouring.
How Much EGCG Are You Actually Getting?
The catechin content varies enormously by type:
- Gyokuro (Japanese shade-grown): ~200mg per 200ml cup
- Sencha: ~100–150mg per cup
- Darjeeling green: ~70–90mg per cup
- Standard green tea bag: ~50–70mg per cup
The Indian Green Tea Opportunity
India grows some outstanding green teas that rarely make headlines in the wellness industry — Darjeeling first flush, Nilgiri green, and Assam green teas have excellent catechin profiles and a distinct character.
“The best cup of green tea is the one you actually drink consistently. Perfection is the enemy of the habit.