What are the benefits and harms of tea? [1]

Then with water, is the world's most consumed beverage, among the world countries are allowed a maximum of tea per person in Turkey. In this article, the benefits and harms of tea are presented together with its scientific data. We wish you a pleasant reading.
 
The Benefits of Tea
Tea can have many positive effects on the human body with its antioxidant properties. These effects can be listed as follows:
1. Tea can be beneficial for heart health
Black tea contains an antioxidant group called flavonoid, which is beneficial for heart health. Along with tea, flavonoids can be found in vegetables, fruits, red wine, and dark chocolate. Regular consumption of flavonoids can help reduce many risk factors for heart disease, such as high blood pressure, cholesterol and triglyceride levels, or obesity.
A randomized controlled study found that drinking black tea for 12 weeks reduced triglyceride values ​​by 36%, blood sugar levels by 18%, and LDL / HDL plasma by 17%. Another study found that those who drank three cups of black tea a day had an 11% reduction in risk of developing heart disease.
Tea also appears to be effective in lowering blood pressure. In a randomized, controlled study, those who drank three cups of black tea a day for six months showed a significant reduction in systolic and diastolic blood pressure compared to the placebo group.
2. Tea can improve gut health
Polyphenols found in black tea can help maintain a healthy gut balance while promoting the growth of good bacteria, while preventing the growth of bad bacteria like Salmonella.
In addition, black tea contains intestinal bacteria and antimicrobial properties that increase immunity, kill harmful substances, and help restore the inner surface of the digestive system.
3. Can Help Reduce the Risk of Hit
Another interesting result from studies on black tea is that it reduces the risk of stroke.
A study of 74,961 people over 10 years found that those who drank four or more black tea a day had a 32% lower risk of stroke than those who did not.
In a study evaluating different studies, individuals who drink more than three cups of tea (black or green tea) daily have a 21% less risk of stroke than those who drink less than one cup of tea a day. Since these results come from observational studies, more studies are needed to confirm.
4. Tea can lower blood sugar levels
Siyah çay, vücutta insülin kullanımını artırmaya yardımcı olduğu tespit edilen moleküller içerdiğinden, kan şekeri üzerinde, tatlandırılmadan içildiğinde olumlu etkiler keşfedilmiştir.
In a laboratory study on cells, insulin-enhancing properties of tea and its components were investigated. The results showed that black tea increased insulin activity more than 15 times. In addition, a compound called epigallocatechin gallate in tea has been found to improve insulin levels.
5. tea ingredients can act on cancer cells
In a laboratory study, the effects of polyphenols in tea on cancer cells were analyzed. As a result of the study, it has been shown that black and green tea may play a role in regulating cancer cell growth and reducing new cell development.
In another study, the effects of polyphenols in black tea on breast cancer were analyzed. Black tea has been shown to help prevent the spread of hormone-dependent breast tumors.
More research is needed on humans to more clearly determine the link between black tea and cancer cells.
6. Can improve focus
Black tea contains caffeine and a molecule called L-theanine, which can increase alertness and focus. L-theanine increases relaxation and better focus while increasing alpha activity in the brain.
Damage to black tea
As with any food, consuming too much tea can cause some negative effects. Since everyone's metabolism, genetic predisposition and eating habits are different, tea can be affected by possible side effects in different doses. In other words, some people may experience some side effects after 3 cups of tea, while others may begin to experience after 5 cups of tea. Therefore, you need to try what works for yourself.
1. Low iron absorption
Tea is a beverage rich in a class of compounds called tannins or tannic acid. Tannins can bind iron in foods and cause iron to be blocked from the digestive system. As a result, iron deficiency may occur in your body. Iron deficiency is one of the most common mineral deficiencies observed in the world. Therefore, those with low iron levels should pay attention to tea consumption. You can see the benefits of iron in the foods you eat less, especially when you drink tea with breakfast.
Studies show that iron in animal foods interacts less with tannic acid in tea. On the other hand, absorption of iron obtained from vegetable sources is prevented more by tannins. Therefore, those who follow a vegetarian or even a vegan diet need to pay more attention to how much tea they consume.
The amount of tannic acid in tea varies depending on the type of tea or how it is brewed, but the general belief is that less than 3 cups of tea are safe for humans. If your iron content is low but you still like to drink tea, you can drink tea between meals as an extra precaution. Thus, the probability of blocking the iron taken at meal times will be reduced.
2. Increased anxiety, stress and restlessness and decreased sleep quality
Tea leaves naturally contain caffeine. Although it is known that excessive consumption of caffeine causes many insomnia, few people know that stress, anxiety, and anxiety can be caused by caffeine. 240 ml. Tea placed in a glass that takes 11 to 61 mg of liquid according to the brewing method. It may contain caffeine.
Black teas contain more caffeine than green and white varieties, and the longer the tea is brewed, the higher the caffeine content. While some people are more sensitive to caffeine than others, studies show that doses below 200 mg per day do not cause these negative effects.
3. Headache
Intermittent caffeine intake can help ease certain types of headaches. However, when used chronically, this can have adverse effects. Caffeine consumption should be considered in chronic headaches, the cause of which cannot be explained. Therefore, it can be checked whether caffeine-containing beverages such as tea or coffee have been reduced or stopped for a while.
4. Pregnancy complications
Drinking caffeine such as tea during pregnancy can increase the risk of complications such as low and low baby birth weight.
Data on the dangers of caffeine during pregnancy are still unclear. However, keeping your daily caffeine intake below 200mg during pregnancy is a useful measure.
If you are pregnant and are concerned about your caffeine or herbal tea intake, you should consult your healthcare provider.
5. Effects on the digestive system
Although tea is beneficial for intestinal health, consuming it especially on an empty stomach can cause nausea and heartburn in some people. Being aware of the possible harm of tea, you can limit your own intake and make necessary adjustments to your diet.
We wish you healthy days.

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