Beverage
Green Tea
8/10 Strong evidence
Unoxidized tea leaves brewed as an infusion; one of the most consistently studied anti-inflammatory beverages, with effects across vascular, neural, and immune systems.
Active compounds
-
EGCG (epigallocatechin gallate)
Catechin polyphenol that inhibits NF-κB, reduces oxidative stress, and modulates immune cell signaling
-
L-theanine
Amino acid that promotes calm alertness and modulates inflammatory cytokine response to stress
Helps with
Practical tips
- Preparation
- Steep at 175°F for 2-3 minutes; overheating produces bitter astringent compounds
- Recommended amount
- 3-4 cups daily
- Absorption
- Adding a squeeze of lemon increases catechin stability and absorption
- Cautions
- Contains caffeine; can reduce iron absorption — drink between meals if iron-deficient