You're probably familiar with antioxidants, but how do they actually work? Which molecules in tea provide health benefits?
We invite you to discover now a powerful compound found in tea: catechins.
What are catechins?
Catechin is an organic compound belonging to the flavonol family, a subfamily of flavonoids.
First discovered in the fruits of the acacia catechu tree, which gave it its name, catechins are powerful antioxidants that are believed to have anti-inflammatory properties and combat oxidative stress.
There are five catechin molecules:
- catechin (C),
- epicatechin (EC),
- epicatechin gallate (ECG),
- epigallocatechin (EGC),
- epigallocatechin gallate (EGCG).
Catechins are found in tea, red wine, and cocoa, but green tea has the highest concentration. In addition, green tea contains epigallocatechin gallate (EGCG), which is believed to be the most active form of polyphenols.
What are the beneficial effects of catechins?
Catechins can counter oxidative stress
As antioxidants naturally present in plants, catechins can fight free radicals responsible for oxidative stress in our bodies. This stress is associated with premature aging and the onset of chronic diseases. By neutralizing these free radicals, catechins limit potential damage to cells.
Catechins may be effective against cognitive decline
Catechins may also be effective in combating cognitive decline.
In fact, in a study published in April 2020 in The American Journal of Clinical Nutrition, researchers confirm that high consumption of berries, apples, and green tea may have protective benefits against Alzheimer's disease.
According to researchers, higher long-term dietary intake of flavonoids is associated with lower risks of Alzheimer's disease and dementia.
EGCG has more powerful effects than other flavonoids, making it even more effective at protecting memory and cognitive functions.
>>> More information on the link between catechins and cognitive decline in our dedicated item
Catechins against chronic inflammation
Chronic inflammation can contribute to the development of many diseases.
The catechins in green tea have been shown to have anti-inflammatory properties, helping to reduce inflammatory processes in the body.
As we have seen, catechins help neutralize free radicals, thereby reducing oxidative stress, which can contribute to inflammation. They can also inhibit the production of pro-inflammatory cytokines, signaling molecules that play a key role in amplifying inflammation.
Catechins help with metabolic support and weight management.
Some research suggests that catechins, particularly EGCG, may play a role in weight management by stimulating metabolism and promoting fat burning.
It is estimated that the effect would be even greater if a food rich in EGCG were consumed before a workout: a study published in 2008 revealed that drinking green tea before exercise increased fat burning by 17%!
>>> Learn more about weight loss and matcha
Possible effects in preventing diabetes and cancer
Recent preliminary studies suggest that catechins may improve insulin sensitivity. They may also play a role in regulating blood glucose levels.
In addition, EGCG may have a preventive effect against cancer. It may block the growth of cancer cells by preventing angiogenesis, i.e., the formation of a blood network that feeds cancer cells.
However, as scientific research into these effects is ongoing, it is not currently possible to confirm the anti-cancer and diabetes prevention effects of catechins.
Are catechins safe?
The answer is yes!
In 2018, EFSA issued a review on the potential negative effect of catechins on the liver.
The European Health Authority has ruled that the consumption of catechins, particularly those found in green tea, is safe. However, if you choose to take dietary supplements, it is recommended that you limit your intake to 800 mg/day of EGCG per day.
Matcha tea: the green tea richest in EGCG
While green tea is the tea with the highest level of catechins, thanks to the roasting process that stops oxidation, one variety of green tea stands out for its exceptional level of antioxidants: matcha green tea.
Since the tea is ground and consumed in powder form, the entire tea leaf is consumed, allowing you to enjoy all of its benefits and antioxidant properties. This is a very significant difference, as matcha contains up to 140 times the EGCG of normal green tea!
According to the ORAC unit (oxygen radical absorbance capacity), matcha tea has up to 1,685 ORAC units per gram, which is 137 times more antioxidants than regular green tea and 53 times more than spinach!
However, the quantity of catechins in tea depends on its quality. To enjoy the health benefits they provide, it is therefore important to choose high-quality, organic matcha.
>>> Discover our selection of organic matcha teas from Japan
If you would like to learn more, visit our blog to discover all the benefits of matcha:
