Whether it’s the warmth of a steaming mug on a cold morning or the refreshing coolness of iced green tea on a hot summer’s day, green tea is a popular beverage we enjoy for its pleasant earthy taste and great health benefits.
Green tea is known for its health-promoting effects. This brew contains plant compounds called catechins (a type of flavonoid), especially epigallocatechin gallate (EGCG), a powerful antioxidant that defends against free radicals and fights inflammation. However, certain factors, such as the time of day and other foods and drinks, can affect how well your body absorbs these beneficial compounds.
So, if you’re drinking green tea for a boost of disease-fighting antioxidants and want to know when is the most effective time to drink green tea for maximum absorption, keep reading.
Factors influencing antioxidant absorption
One cup of green tea is not the same as the next. Here’s what can affect how much antioxidants you absorb from a healthy, steaming drink:
- How long to simmer: Steeping for 5 minutes at 100°C (212°F, or boiling water) enhances the antioxidant capacity of tea compared to brewing for just 2 minutes at a lower temperature. Hot water helps extract more polyphenols from tea and removes oxidation radicals compared to cold water. (However, if soaked for too long, it will have an unpleasant bitter taste.)
- What I’m drinking with: Eating a cup of strawberries with your tea? Did you add fresh lemon to your iced tea? Older research shows that vitamin C may increase the absorption of antioxidants found in green tea. On the other hand, adding milk or soy milk to tea has been shown to reduce the availability of antioxidants.
- Your personal health: Some data suggests that smoking status, BMI, and genetics may also influence a person’s ability to absorb antioxidants, but more data is needed.
Best time to drink green tea for antioxidant absorption
You’d be hard-pressed to find a health care provider who recommends drinking green tea at any time of the day. Green tea is an ideal calorie-free, sugar-free drink and is a source of antioxidant plant compounds that many of us can benefit from. “It’s more important to drink green tea at a time that’s convenient for you: morning, noon, or evening,” says Joy Dubost, Ph.D., registered dietitian and global director of regulatory affairs and health sciences at Lipton. Masu. Tea and decoctions. However, there are some things to consider depending on what time of day you drink your cup.
morning
If you drink green tea at this time, you will be getting the beneficial catechins first thing in the morning. It’s also more effective when done on an empty stomach because it doesn’t contain nutrients that compete with antioxidant absorption. In fact, research suggests that protein, fiber, and certain minerals can impair the bioavailability of flavonoids (i.e., the amount of a substance available for absorption and use by the body). This means that flavonoids can become trapped in ingredients in food (such as fiber), essentially hiding them from the body during digestion.
Between meals
It depends on when you drink tea. Should you drink it with your afternoon snack or just before lunch or dinner? Drinking tea too close to a meal can have the opposite effect. Tannins, the chemicals that make tea bitter, can inhibit iron absorption. Iron is a mineral found in food and is a component of red blood cells, which helps transport oxygen to cells and provide energy support. For this reason, it’s best to drink green tea at least two hours before or after a meal to maximize antioxidant absorption, says Chrissy Arsenault, MBA, RDN, RD, RD, Trainer Academy. suggests.
after eating
Some people like to drink green tea to finish their meal. But I have the same concerns as above. Tannins in green tea can interfere with the absorption of nutrients such as iron, which is especially concerning if you’re at risk for iron deficiency. Tannins can bind to plant-based iron (non-heme iron) in the gastrointestinal tract, making it difficult for the body to absorb it. It’s best to wait a few hours and then enjoy a drink outside of meal times.
evening
For many people, drinking tea is a relaxing pre-bedtime ritual. However, green tea does contain caffeine, about 30 milligrams (mg) per cup. This is less than coffee, but it can interfere with falling asleep and staying asleep, especially if you are sensitive to caffeine. Decaf is also an option, but this reduces the amount of flavonoids in the tea, Dubost says. If you like a mug of tea before bed, choose a caffeine-free herbal tea, such as chamomile.
Tips for maximizing antioxidant absorption
To get the most out of your cup, follow these antioxidant-packed recommendations:
- Practice correct brewing techniques: Dubost recommends brewing tea in boiling water (212°F) for up to 4 minutes.
- Combine green tea with foods rich in vitamin C: Consuming green tea with foods high in vitamin C, such as oranges, lemons, and strawberries, may help your body absorb the antioxidants found in green tea. Consider adding a little lemon juice to your tea or snacking on fruits rich in vitamin C.
- avoid dairy products: Adding milk to green tea may reduce the antioxidant power of green tea. If you want to feel the maximum effect, it may be best to enjoy green tea plain without milk or soy milk.
conclusion
Green tea is a source of natural compounds with antioxidant properties. The timing of drinking beer can affect the rate of absorption of antioxidants. Brewing tea with boiling water, steeping it for a few minutes, and taking it with vitamin C can boost your body’s ability to absorb healthy antioxidants.
