by Maria Uspenski, Founder of the Tea Spot, 2016
Jennifer bought this book for Chris and Stufi and it looked intriguing so I got it from the library. She recommends 5 cups of green tea per day. She lists food high in Polyphenol antioxidants: Spinach, Acai Berries, Walnuts, Wild Blueberries, Tea Leaf, Goji Berries, Broccoli, chocolate, Pecans, Pomegranate. She talks about tea that comes from the tea plant, Camellia sinensis, which are all the White/Green teas, Oolong tea, Black tea, and Pu-erh tea (pronounced poo-air). That is the order of antioxidant content from highest to lowest. I’ve started drinking up all my teas since reading this book. After my coffee, I have a cup of black tea in the morning. She says drinking tea on an empty stomach is best, but always seem to drink tea after breakfast, lunch, and dinner. Herbal teas are mostly made of Hibiscus which has very high Vitamin C content so they are good for you, too.
She explains about “polyphenols”. The “flavonoids” in tea are a type of polyphenol compound. Flavanols are a “subset of flavonoids, prevalent in tea, cocoa, and red wine.” Then, within flavanols are the catechins. Tea is the best source of catechins. “Catechins are particularly active flavanols and super potent antioxidants in free radical scavenging.” And lastly, within catechins: “The most dynamic of the catechins is epigallocatechin gallate (EGCg)…Studies have shown that its antioxidant capacity is 100 times more powerful than vitamin C in protecting DNA from damage by free radicals. Its also been shown to be twice as powerful as resveratrol, the key antioxidant in red wine. Although there are many different types of beneficial compounds in tea, current research indicates that EGCg is the polyphenol antioxidant with the broadest and most potent ability to protect your body’s cells from cancer.” (Kevin has talked to Wayne about Green Tea, in particular EGCg, and sent him some studies on EGCg.)
Green and White Teas have the most catechins and therefore EGCg, although Oolong, Black, and Pu-erh teas still have catechins.
“Americans have one of the highest rates of cancer incidence on the globe. Population studies have shown that cultures that are heavy tea drinkers have far lower cancer rates than Westerners.”
The caffeine in tea is different from the caffeine in coffee. It gives mental alertness at the same time as it produces a calmness. “The longer you steep your tea, the more caffeine you’ll get in your cup.” “L-Theanine, also simply known as theanine (thee-ah-neen), is the feel-good active ingredient in tea. Together with caffeine, as it occurs naturally in tea, it can produce a calm, yet focused state of mind.”
She really stresses that we should drink whole leaf tea, and that it is simply throwing the leaves in water for a little while, hot or cold, and then drinking it. It doesn’t have to be complicated. You can re-steep fresh tea leaves throughout the day, just steep a little longer each time. If you are going to buy tea bags, the “Premium Tea Sachets” have good to great antioxidant levels.
“Your body absorbs tea nutrients best when you drink them on an empty stomach.”
Matcha is green tea powder and it is the most powerful anti-oxidant.
She has recipes for Matcha smoothies; Matcha Morning Bowl with avocado, banana, parsley/cilantro, lime, ginger root, coconut water, pineapple, ice cubes, granola or other topping; Matcha Chia pudding with Cacao; Morning Glory Oatmeal with rolled oats, ground flax seeds, banana, applesauce, unsweetened almond or coconut milk, arrot, matcha, honey, cinnamon, chopped walnuts; Vegan Matcha Alfredo; Matcha Pesto, Matcha Salad Dressing with matcha, rice vinegar (2 tbsp), honey, lemon juice, olive oil, shallots, salt and pepper; Matcha Key Lime Cheesecake, Matcha Truffles, and ten ways to add matcha to everyday eating: stir into yogurt, add to smoothie, mix with nutritional yeast and sprinkle on popcorn, season your eggs, sprinkle on goat cheese and crackers, blend into salad dressing, gelato, or chia seeds, quinoa, almonds or cacao.
Shopping list:
Whole leaf green tea
Matcha Powder
Cacao nibs
Chia seeds
Here’s what she says about Rooibos (red tea, red bush or honey bush tea): “…from the rugged Cederberg mountains of South Africa. Rooibos is touted for numerous health benefits, including anti-allergen effects, protection against the sun’s UV rays and promoting a health immune system (rooibos has flavonoids)…containing a multitude of minerals such as iron, potassium and calcium…”
Here’s what she says about Hibiscus: “…It offers a natural source of vitamin C and its own heap of antioxidants…Medical research shows that it’s romising in treating high blood pressure and ossibly, high cholesterol. Researchers found that six weeks of drinking hibiscus herbal tea each day could lower blood pressure in mildly hypertensive adults…”
“Hibiscus is the most common ingredient in herbal tea blends sold in the U.S.”