How much caffeine is in green tea? How many cups a day is okay?

Introduction

It is well known that coffee and black tea contain a lot of caffeine, but did you know that Japanese tea actually contains just as much caffeine as those drinks?

Caffeine is a physiologically active substance that has various effects on our bodies. Its main functions can be broadly divided into three.

The three functions of caffeine in tea

1. Effects on the central nervous system

It is expected to have the effect of activating brain function, such as waking up, improving concentration, and recovering from fatigue. It is useful when you want to wake up from drowsiness or improve your concentration.

2. Effects on the heart

It has the effect of activating the heart and raising blood pressure, and is thought to improve athletic performance.

3. Effects on the kidneys

It has a diuretic effect and expels excess water from the body. It is useful for eliminating swelling and rehydrating after exercise.

In addition to these effects, caffeine is known to have various physiological effects, such as activating skeletal muscles and promoting metabolism.

Effective use of caffeine and precautions

Caffeine has the potential to enrich our lives if consumed in the right amounts in the right situations. For example...

• When you want to improve your concentration: Drinking caffeinated tea before an exam or while at work can help you concentrate better.
• Improved athletic performance : By consuming caffeine before exercise, you can expect to improve your athletic performance.
• Relieving fatigue : When you feel fatigued, consuming caffeine can have a refreshing effect.

As such, caffeine can be very useful in our daily activities if consumed properly, but of course there are risks associated with consuming too much.

Excessive consumption may cause symptoms such as insomnia, palpitations, headaches, dizziness, and gastrointestinal disorders.

Not only that, consuming large amounts of caffeine in a short period of time can cause acute poisoning, and there have been several cases of people dying after consuming energy drinks in Japan.

Daily caffeine intake

In fact, there is no set maximum daily intake guideline in Japan. This is because "sensitivity to caffeine varies from person to person."

On the other hand, countries such as Canada and Australia have set daily intake standards, and generally, healthy adults are advised to limit their caffeine intake to 400 mg per day, except for pregnant and breastfeeding women.

However, what I have listed so far is just a guideline.

As the fact that the government has not set standards shows, sensitivity to caffeine in particular varies greatly from person to person, with some people experiencing no problems even if they consume amounts above the upper limit, while others are affected even if they consume amounts far below the upper recommended amount.

It also depends on your physical condition and lifestyle on that day, so if you are concerned, consult a doctor.

Amount of caffeine in Japanese tea

The amount of caffeine in Japanese tea varies greatly depending on the type of tea.

Generally, the younger the tea leaves are, the higher the caffeine content. Therefore, Gyokuro, which is grown by covering the new buds, contains particularly high amounts of caffeine among Japanese teas.

Amount of caffeine in drinks (per 100ml)

• Gyokuro : 160mg
• Matcha : 60 mg
• coffee : 60mg
• Hot cocoa: 35mg
• Black tea : 30 mg
• Oolong tea: 20mg
• Regular Sencha : 2.0mg
• Hojicha: 20mg
• Bancha tea : 10mg
• Genmaicha: 10mg
• Kamairi tea: 10mg
• Barley tea: 0mg

As mentioned above, gyokuro contains far more caffeine than coffee, and matcha is comparable to coffee in terms of caffeine content.

On the other hand, roasting hojicha reduces the caffeine content, making it popular as a tea that can be enjoyed without worrying about caffeine.

How many cups of green tea per day?

The amount of caffeine in green tea varies greatly depending on the type and brewing method, but is generally around 30-50 mg per cup.

In other words, if you drink 8 to 13 cups of green tea a day, you will reach the upper limit of caffeine intake, 400 mg. Generally speaking, it is unlikely that you will drink that much green tea, but it is best to limit yourself to 5 to 6 cups a day.

summary

Of course, you should be careful not to consume too much, but consuming the appropriate amount of caffeine in Japanese tea can help improve your quality of life.

In addition, to make the most of caffeine, it is important to adjust your intake according to your constitution and circumstances. Not only caffeine, but other ingredients in tea also have a positive effect on your health, so be sure to enjoy tea along with a balanced diet.