Green tea is widely recognised as one of the healthiest beverages globally, rich in antioxidants, nutrients, and offering numerous health benefits. Valued for centuries, it supports weight management, boosts metabolism, and promotes overall well-being. Green tea contains powerful compounds like catechins and polyphenols that help protect against chronic diseases and improve brain function. Various types of green tea, such as matcha, sencha, and hojicha, each provide unique flavours and health advantages. Incorporating green tea into your daily routine can enhance energy levels, support heart health, and aid digestion, making it a valuable addition to a balanced diet.

From matcha to sencha: Green teas for better health

Green tea is made from the leaves of the Camellia sinensis plant. Unlike black tea, green tea undergoes minimal oxidation during processing, allowing it to retain high levels of antioxidants called polyphenols and catechins. These compounds contribute to boosting metabolism, aiding weight loss, and providing a moderate energy boost without the jittery effects of coffee.

1. Matcha green tea

Matcha is a powdered green tea known for its high antioxidant content, especially EGCG (Epigallocatechin gallate). Because you consume the whole leaf in powdered form, matcha offers a more concentrated dose of nutrients compared to other green teas.Health benefits: Reduces stress, enhances memory and focus, and boosts metabolism.How to make: Whisk matcha powder with hot water, starting with a paste to avoid lumps.2. Sencha green tea

Sencha is Japan’s most popular green tea, known for its fresh, grassy flavour and vibrant color, gentle aroma, and moderate caffeine content. It contains fluoride, which supports dental health and promotes overall oral hygiene.Health benefits: May help prevent cavities, lower cancer risk, and improve heart health.How to make: Brew with water around 70-80°C for 1-2 minutes.3. Gyokuro green tea

Gyokuro is a premium Japanese tea cultivated under shade, resulting in higher levels of theanine and caffeine, which provide a creamy, umami-rich taste.Health benefits: Provides sustained energy and relaxation, improves mental clarity.How to make: Brew with cooler water (~50-60°C) for 2 minutes to preserve delicate flavors.4. Hojicha green tea

Hojicha is unique because it is made from roasted green tea leaves, giving it a toasty flavor and significantly lower caffeine content. This roasting process also imparts a reddish-brown colour and nutty aroma, making hojicha a soothing, popular choice for evening tea drinkers.Health benefits: Rich in antioxidants that support anti-aging and protect against sun damage; may reduce cholesterol and blood pressure.How to make: Brew with boiling water for 30 seconds to 1 minute.5. Longjing (Dragon well) green tea

Longjing is a famous Chinese green tea known for its flat, emerald-green leaves and nutty, sweet flavour.Health Benefits: Packed with catechins that protect cells from oxidative damage, enhance brain function, and promote heart health.How to make: Brew with water at 75-80°C for 2-3 minutes.6. Jasmine green tea

Jasmine green tea combines green tea with jasmine blossoms, infusing a delicate floral aroma. The tea is traditionally scented by layering jasmine flowers over tea leaves, creating a soothing, mildly sweet brew enjoyed across Asian cultures.Health benefits: High in antioxidants that combat inflammation, support heart health, and boost metabolism for weight loss. How to make: Brew with water at 75-80°C for 2-3 minutes.7. Moroccan mint tea

A refreshing blend of green tea, fresh mint leaves, and sugar, Moroccan mint tea is a popular North African beverage, often served during social gatherings, symbolizing hospitality, tradition, and cultural pride.Health benefits: The menthol in mint aids digestion, reduces bloating, and soothes the stomach, while green tea supports immune function and mental focus.How to make: Brew green tea with fresh mint leaves; add sugar to taste.

Green tea supports weight loss by boosting metabolism and fat oxidation. It also offers cardiovascular benefits by regulating cholesterol and blood pressure. Additionally, its antioxidants help combat oxidative stress and inflammation, which are linked to chronic diseases.

How to make the perfect cup of green tea

Use fresh, filtered water heated to the right temperature (usually between 70°C and 80°C) to avoid bitterness.

Potential side effects and dosage

While green tea is safe for most people, consuming excessive amounts may cause:

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Vitamin supplements can be an efficient way to add vitamins lacking in our diet. But they’re not a silver bullet.

The market for vitamin and mineral supplements is estimated to be worth $32.7bn (£24.2bn), and over 74% of Americans and two-thirds of Britons admit to using them in an effort to improve their health.

However, the pills are mired in controversy, with some studies suggesting they have no discernible health benefits, and others finding they could even harm you. So what does the evidence really say? Should we all be taking vitamin supplements, or just some of us? Does anyone even need to take them?

Vitamins and minerals are compounds that our bodies do not make, but which are nevertheless essential for our health. As we cannot make them, we must get them from our food. Examples include vitamin A; which is vital for good eyesight and maintaining healthy skin; vitamin C, which is essential for a healthy immune system, and vitamin K; which is necessary for blood clotting. Essential minerals, meanwhile, include calcium, magnesium, selenium, potassium, and others. Vitamins and minerals are classed as micronutrients because we only need them in small amounts compared to macronutrients such as carbohydrates, proteins, and fats.

It’s fair to say that no supplement will ever replace a healthy and balanced diet. The best way, therefore, of meeting the body’s requirement for vitamins is through eating plenty of leafy green vegetables, fruits, grains, nuts, dairy, and fish. However, research also shows that many of us are not managing to adhere to this practice. The rise of fast food, along with ultra-processed products, means convenience often triumphs over a fresh home-cooked meal.