Brain & Focus
Green Tea
One of the most studied beverages in nutrition science, largely for its concentration of the catechin EGCG.
Brain
Detox
Heart Health
Serving
1 cup, brewed (240ml)
Calories Per Serving
2
Key nutrients
EGCG (catechins), L-theanine, caffeine
Nutrient density
Not officially rated
Why it’s worth eating
Green tea is rich in catechins (antioxidants), L-theanine, and vitamin C. It supports metabolism, heart health, and cognitive function. Drink green tea hot, iced, or blended into smoothies.
What you may notice
Mental clarity and calm focus
Energy without jitteriness
Markers worth tracking
Resting heart rate
LDL cholesterol
How to eat it
Steep at 160-180°F rather than boiling, water that's too hot pulls out more bitterness and tannins without adding more catechins.
Pairs well with
Vitamin C foods (a squeeze of lemon), may help stabilize and improve absorption of catechins
A small amount of black pepper, emerging research suggests it may modestly boost EGCG bioavailability
Storage
Store loose leaf or bagged tea in an airtight container away from light and moisture.
The numbers, per 1 cup, brewed (240ml)
0%
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
1%
Magnesium
0%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
0g
Tea, green, brewed (FDC 173238)
Evidence
B
Infusions are considered safe even at high consumption. The documented risk applies to concentrated supplements, not brewed tea.
Study dose vs. serving
Infusions supply 90-300 mg/day EGCG. Supplement users may reach about 866 mg/day.
EFSA ANS Panel. EFSA Journal. 2018. DOI 10.2903/j.efsa.2018.5239. 7 controlled trials, 724 treated participants.
Use caution if
You're sensitive to caffeine, green tea contains less than coffee but still a meaningful amount
You take iron supplements, tea catechins can reduce iron absorption if taken at the same time
Details
Type
Season
Pantry, year-round
Forms
Loose leaf, bags, powder, extract
Price
Budget
Bioactive
EGCG (epigallocatechin gallate)
Heat stable
Partial - catechins degrade at sustained high temperature; steep rather than boil
Watch
EGCG at or above 800 mg/day as a supplement significantly raised serum transaminases. EFSA could not identify a safe supplement dose. Brewed tea is not implicated.
Reliability
5 / 5
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