As the weather cools down, many people swap refreshing iced drinks for a comforting warm beverage—like tea. But with so many varieties available, it’s natural to wonder if one type stands out as particularly beneficial for your health. Experts agree that while all teas offer some advantages, green tea consistently emerges as the healthiest choice.
Why Green Tea?
Registered dietitians highlight that green tea has been studied more extensively than other types of tea, providing stronger evidence to support its health benefits. The tea is rich in antioxidants—compounds that neutralize free radicals—including L-theanine and a group of flavonoids called epigallocatechin gallate (EGCG). These antioxidants are believed to be responsible for many of the potential health advantages observed in research.
Key Health Benefits of Green Tea
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Brain Health: Maggie Moon, MS, RD and author of The MIND Diet: 2nd Edition, emphasizes the positive impact of green tea on cognitive function. Research suggests it can influence factors like anxiety, memory, and attention. A 2017 review found a link between green tea consumption and improved brain function, and a 2025 study reported that regular green tea drinkers were less likely to develop brain lesions associated with dementia—particularly in older adults.
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Cardiovascular Health: Studies suggest that drinking green tea may contribute to heart health by helping to lower low-density lipoprotein (LDL), often referred to as “bad” cholesterol, and total cholesterol. While research suggests black tea may also offer similar benefits, green tea’s effect is well documented.
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Potential Cancer Prevention: While the evidence isn’t definitive, one study indicated a weak association between green tea consumption and a reduced risk of certain cancers, including bladder, gastric, and esophageal cancers. Notably, the study found no similar connection with black tea.
Considerations and Who Should Be Cautious
Generally, enjoying a cup of green tea is a healthy choice year-round. However, it’s important to remember that green tea contains caffeine—typically between 30 to 50 milligrams per cup.
- Pregnant and Breastfeeding Women: Experts recommend limiting caffeine intake to under 200 milligrams daily.
- Children Under 12: It is generally advised that children under 12 avoid caffeine altogether.
- Individuals with Anxiety: Those prone to anxiety exacerbated by caffeine might need to limit their green tea consumption.
For most healthy adults, up to eight 8-ounce cups of green tea (approximately 400 milligrams of caffeine) are generally considered safe, according to Cindy Chou, RDN. However, caffeine sensitivity varies widely among individuals.
The Bottom Line
While all varieties of tea offer health benefits, green tea stands out as the most beneficial. Its abundance of antioxidants may provide support for crucial areas of health, including cellular function, brain health, and cardiovascular wellness. Choosing green tea is a simple step towards incorporating a healthy habit into your daily routine.
