Green tea definitive guide to super antioxidant

Green Tea – a super-antioxidant

Green tea definitive guide to super antioxidant NutriShield Multi Vitamins and Minerals


DEFINITIVE GUIDE TO GREEN TEA AT A GLANCE

♦ GREEN TEA can help cut the risk of cancer
♦ GREEN TEA can lower blood pressure – and hence the risk of heart attack and stroke
♦ GREEN TEA can help reduce LDL (the dangerous form of) cholesterol and increase HDL – the beneficial form
♦ GREEN TEA can help reduce anxiety


Does clinical evidence support green tea’s image as an exceptionally healthy drink – and indeed as a supplement?

It does. The benefits include a reduced risk of cancer, lower blood pressure – thereby reducing the risk of heart disease and stroke – and possibly improved mental function and increased metabolism.

The most comprehensive clinical review of the benefits of green tea in recent years starts as follows:

“The health benefits of consuming green tea, including the prevention of cancer and cardiovascular diseases, the anti-inflammatory, anti-arthritic, anti-bacterial, anti-oxidative, anti-viral, neuroprotective, and cholesterol-lowering effects of green tea and isolated green tea constituents (ie extracts) are under investigation.”

That’s quite a roll call of potential health benefits.

It continues:

“Green tea consumption has been linked to the prevention of many types of cancer, including lung, colon, (o)esophagus, mouth, stomach, small intestine, kidney, pancreas, and mammary glands. Several epidemiological studies and clinical trials showed that green tea may reduce the risk of many chronic diseases.

“This beneficial effect has been attributed to the presence of high amounts of polyphenols, which are potent antioxidants. In particular, green tea may lower blood pressure and thus reduce the risk of stroke and coronary heart disease.”

The micronutrients in Green Tea

The key plant micronutrient accounting for green tea’s health benefits is known as EGCG, a type of catechin polyphenol called epigallocatechin-3-gallate. It is a very powerful anti-inflammatory and anti-oxidant, protecting cells and DNA against free radical damage which is at the heart of ageing, heart disease and some cancers.

A 2018 study found:

“EGCG was found to exhibit a wide range of therapeutic properties including anti-atherosclerosis, anti-cardiac hypertrophy, anti-myocardial infarction, anti-diabetes, anti-inflammatory and anti-oxidant.”

For highest EGCG levels, choose standardised quality

The best green tea supplements are standardised – meaning that they contain high and defined levels of EGCG. But many cheap supplements are not standardised.

Matcha green tea as a drink is the best – containing up to 80 times the EGCG levels of ordinary green tea.

Green tea and reduced cancer risk

Green tea definitive guide to super antioxidant NutriShield Multi Vitamins and MineralsWe’ve already seen that green tea has both anti-inflammatory and anti-oxidant effects.

Oxidative damage to DNA is an initiator of cancer. Inflammation also actually causes some cancers and creates an internal environment where other cancers are more likely to spread.

Prostate cancer

The American Association of Cancer Research have concluded that:

“The polyphenols present in green tea help prevent the spread of prostate cancer by targeting molecular pathways that shut down the proliferation and spread of tumour cells, as well as inhibiting the growth of tumour nurturing blood vessels”.

(Soy isoflavones also discourage the growth of the blood vessels that feed tumours).

Breast cancer

But it’s not only the reduction in prostate cancer that means green tea and green tea supplements should feature in your overall health programme. Breastcancer.org advise that:

“In laboratory and animal studies, EGCG has been shown to limit the growth of breast cancer cells and other types of cancer cells. One study of Asian-American women found that those who drank more green tea were less likely to develop breast cancer.”

There is even evidence that EGCG, in addition to acting an anti-tumour agent, also helps modulate tumour cell response during chemotherapy.

Green tea and improved heart health

Green tea definitive guide to super antioxidant NutriShield Multi Vitamins and MineralsAn analysis in the British Journal of Nutrition in 2014 of 25 randomised controlled trials concluded that long-term green tea intake significantly improved blood pressure.

“After 12 weeks of drinking tea, blood pressure was lower by 2.6 mmHg systolic and 2.2 mmHg diastolic.

“The present findings suggest that long-term (over 12 weeks) ingestion of tea could result in a significant reduction in systolic and diastolic BP.”

Time Magazine concluded that:

“Reducing systolic blood pressure by 2.6 mmHg ‘would be expected to reduce stroke risk by 8 percent, coronary artery disease mortality by 5 percent and all-cause mortality by 4 percent at a population level…”

It appears that these heart health benefits are largely due to the ability of green tea to relax blood vessels called endothelial cells, which line the body’s circulatory system. This effect is rapid – occurring in as little as 30 minutes from consumption. This also has the effect of helping protect against blood clots.

Green tea and improved brain function

Green tea definitive guide to super antioxidant NutriShield Multi Vitamins and MineralsGreen tea also includes both caffeine and an amino acid called L-theanine. In turn, L-theanine increases the activity of a neurotransmitter called GABA. The result of this sequence is to increase levels of dopamine in the brain which reduces anxiety, whilst simultaneously increasing alertness.

Green tea and weight control – maybe

Green tea definitive guide to super antioxidant NutriShield Multi Vitamins and MineralsResults of a study reported in the American Journal of Clinical Nutrition showed that 90mg of a green tea supplement taken 3 times a day appears to exert a thermogenic effect – ie. it increases metabolism and energy expenditure.

So green tea could be helpful as part of a weight control programme, but it is unlikely to work on its own unless there is an accompanying reduction in calories.

Indeed, a subsequent double-blind trial reported in Clinical Nutrition showed no real effect on body weight – BUT it did confirm that the group taking green tea supplements had a:

  • significant reduction in LDL-cholesterol and triglyceride
  • marked increase in the level of HDL-cholesterol (the ‘good cholesterol), and adiponectin. (Adiponectin is a hormone that helps regulate glucose levels.)

Conclusions

Green tea contains an unusually wide array of vitamins and minerals in addition to its catechins – including vitamins A, C, D, E, B5 and K, and minerals such as manganese, zinc, chromium and selenium.

You may like to squeeze a little lemon juice into your cup of green tea – or buy green-tea-with-lemon. Researchers have shown that vitamin C may increase the bioavailability of catechins by more than 500%!

Green tea supplements

Once again, however, neither green tea nor green tea supplements on their own are the only or ideal health protective nutrients. NutriShield Premium is a daily comprehensive supplement containing 43 nutrients including 150mg of standardised polyphenols with 75mg of EGCG and 37.5mg of other catechins, designed by Dr Paul Clayton, former Chair of the Forum on Food and Health at the Royal Society of Medicine.

 


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Green tea definitive guide to super antioxidant NutriShield Multi Vitamins and Minerals And register now for a free regular e-newsletter on the latest in nutrition and health research.


Dr Paul Clayton designed NutriShield as a comprehensive healthGreen tea definitive guide to super antioxidant NutriShield Multi Vitamins and Minerals supplement with OPTIMUM levels of 43 essential nutrients including standardised green tea extract, polyphenols and flavonoids from fruits, vegetables and other plants, Omega 3, betaine and soy isoflavones. See more detail elsewhere on this site or click on the button.


Green tea definitive guide to super antioxidant NutriShield Multi Vitamins and MineralsDr Paul Clayton’s best-selling book Health Defence is available from bookstores or from Uni-Vite Healthcare here.

A free summary report and the opportunity to read the book online is available here.


See online here for delicious recipes from the Health Defence Cookbook  incorporating healthy foods featuring in a Mediterranean Diet. Green tea definitive guide to super antioxidant NutriShield Multi Vitamins and Minerals


REFERENCES

Beneficial effects of green tea: A literature review Sabu M Chacko, Chin Med. 2010; 5: 13. Published online 2010 Apr 6. doi:  1186/1749-8546-5-13

Molecular understanding of Epigallocatechin gallate (EGCG) in cardiovascular and metabolic diseases. Eng QY, Thanikachalam PV, Ramamurthy S. J Ethnopharmacol.2018 Jan 10;210:296-310. doi: 10.1016/j.jep.2017.08.035. Epub 2017 Aug 31

Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans.  Abdul G Dulloo. The American Journal of Clinical Nutrition, Volume 70, Issue 6, 1 December 1999

Effect of green tea extract on obese women: A randomized, double-blind, placebo-controlled clinical trial. Chung-Hua et al: Clinical Nutrition; Volume 27, Issue 3, June 2008, Pages 363-370

Green tea catechin, epigallocatechin-3-gallate (EGCG): mechanisms, perspectives and clinical applications. Singh BN, Shankar S, Srivastava RK. Biochem Pharmacol. 2011 Dec 15;82(12):1807-21. doi: 10.1016/j.bcp.2011.07.093. Epub 2011 Jul 30.

Effects of tea intake on blood pressure: a meta-analysis of randomised controlled trials. Gang Liu. British Journal of Nutrition; Volume 112, 14 October 2014 , pp. 1043-1054

Benefits Of Green Tea In Reducing An Important Risk Factor For Heart Disease; European Society of Cardiology

L-theanine, a natural constituent in tea, and its effect on mental state. Nobre AC, Rao A, Owen GN. Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-8.

 

CoQ10 definitive guide to the energy co-enzyme

CoEnzyme Q10 (CoQ10) essential for energy

CoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and Minerals

Peanuts contain 2.67mg of CoQ10 per 100g

CoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and Minerals

Chicken liver contains 11.6mg of CoQ10 per 100g


DEFINITIVE GUIDE TO COQ10 AT A GLANCE

♦ CO-ENZYME Q10 can reduce high blood pressure
♦ COQ10 can improve survival after heart failure
♦ COENZYME Q10 can counteract free radical damage along with other anti-oxidants
♦ CO-Q10 supplementation can make up for declining amounts made in the body linked to ageing, thus improving mitochondrial efficiency and energy levels


CoEnzyme Q10 – also known as CoQ10 – is an essential nutrient and a key element in the metabolic reactions that produce energy.

Known as ubiquinone or ubiquinol in its active form, CoQ10 is synthesised within the body naturally and found in every one of its trillions of cells. It is especially needed in those organs with a higher energy requirement – like the liver, pancreas, kidneys and especially the heart. It’s not designated a vitamin, as all animals and humans can make small amounts of CoQ10 on their own without food.

The mitochondria – the tiny ‘energy factories’ inside almost every body cell – need CoQ10, along with B vitamins, to turn other nutrients from food into useable energy.

CoQ10 for heart health as anti-oxidant

Coenzyme Q10 is important as a heart health nutrient. It is an anti-oxidant that helps circulatory health and reduce the potentially damaging oxidation (free radical damage) of LDL (bad) cholesterol.

Supplements of Q10 have been shown to reduce blood pressure significantly and help ensure that heart muscles stay strong.

In patients with actual heart failure, a 2015 study in the Journal of American Cardiology found that – in addition to conventional therapy –

“Q10 supplementation improves symptoms; improves survival; and reduces hospitalization rate”.

The average Western diet delivers about 10-15mg of CoEnzyme Q10 a day, but the indications are that you need at least 30mg a day for optimal heart health.

You may need more if you are taking statins, which deplete the body of CoQ10 by blocking the body’s ability to synthesise it.

The body’s ability to make its own CoQ10 does decline with age – unfortunately just at the time that the need for both anti-oxidants and energy increases.

CoQ10 deficiency as a result of statin therapy can show up in symptoms that include fatigue and aching joints.

Deficiency is also associated with cardiovascular problems, which can include angina, arrhythmia and high blood pressure.

There is some evidence that it may make the anti-coagulant warfarin less effective.

CoQ10 for the brain and as anti-inflammatory

There is also some indication that Q10 deficiency is linked to declining cognitive powers – as the brain is also energy hungry. Diabetic patients may also become deficient in CoQ10.

Co-Enzyme Q10 works with other nutrients – it helps recycle vitamin C and E, which increases the anti-oxidant impact of all three.

Recent research also indicates that CoQ10 triggers the expression of genes that have an anti-inflammatory effect.

Co-Q10 food sources

As mentioned, the body can make CoQ10, but needs it from the diet too, particularly in older age.

By far the richest food sources per gram are the internal organs of fish and animals. Nuts and soy are on a par with more regularly consumed meats such as chicken breasts.

  • Fish (herring, mackerel, sardines, tuna), particularly their hearts. Typically tuna, herring 1.5mg/100g for flesh; 12mg/100g for heart.
  • Meat (especially grass-fed beef and free-range chicken), particularly liver and heart. Chicken liver 11.6mg/100g, chicken breast 2mg/100g.
  • Nuts and seeds – peanuts, pistachios, walnuts and sesame seeds. Peanuts 2.67mg/100g, rest 2mg to 1.5mg/100g.
  • Fruits and vegetables – soybeans and soy products, avocado, broccoli. Soybeans 1.9mg/100g, avocado 1mg, broccoli 0.6mg.
  • Grains – corn germ, rice bran, wheat germ. 0.7mg to 0.4mg/100g.
  • Food supplements eg. NutriShield Premium 30mg per daypack.

Main benefits of C0-Enzyme Q10

CoQ10 reduces blood pressure

A meta-analysis (a summary of many of clinical trials) published in the Journal of Human Hypertension found that CoQ10 supplements were able to significantly lower both systolic and diastolic blood pressure – by over 17 and 10 points respectively.

CoQ10 sustains energy

CoQ10 is a vital part of the process that creates energy (the molecule ATP) within mitochondria. So optimum levels help increase energy and preserve muscle mass.

CoQ10 is an anti-oxidant that reduces free radical damage

Oxidative damage – free radical damage – is deeply implicated in both the ageing process itself and certain illnesses that are linked to getting older, like cognitive decline, heart disease and DNA damage that can lead to cancer.

As an anti-oxidant, CoQ10 will work with other anti-oxidants like Omega 3, vitamins C and E, carotenoids, curcumin, zinc, selenium and manganese to help counter oxidation.

The anti-oxidant role of CoQ10 means that it can help sustain heart health. But no nutrient on its own will make a huge difference.

We also know that betaine is an important heart health nutrient because with B vitamins like folic acid, betaine can lower the levels of an amino-acid called homocysteine in the blood – and high levels of homocysteine can be a warning sign of a potential heart attack.

CoQ10 could help slow ageing

We do know that CoQ10 levels are generally lower the older you get, and lower in people with reduced cognitive function.

So some researchers believe that adding CoQ10 back can help boost mitochondrial function, maintaining muscle and thus slowing ageing in the body and brain.

CoQ10 supplements

As outlined above, it is relatively difficult to get a lot of CoQ10 from foods, as most people these days eat animal organs infrequently.  One of the few comprehensive supplements to include CoQ10 is NutriShield Premium, a daily comprehensive supplement containing 43 nutrients, designed by Dr Paul Clayton, former Chair of the Forum on Food and Health at the Royal Society of Medicine.

 


If you enjoyed this article, please share it with family and friends. You can follow us on Facebook or Twitter for daily headline health tweets.


CoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and Minerals And register now for a free regular e-newsletter on the latest in nutrition and health research.


Dr Paul Clayton designed NutriShield as a comprehensive healthCoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and Minerals supplement with OPTIMUM levels of 43 essential nutrients including CoQ10, polyphenols and flavonoids from fruits, vegetables and other plants, Omega 3, betaine and soy isoflavones. See more detail elsewhere on this site or click on the button.


CoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and MineralsDr Paul Clayton’s best-selling book Health Defence is available from bookstores or from Uni-Vite Healthcare here.

A free summary report and the opportunity to read the book online is available here.


See online here for delicious recipes from the Health Defence Cookbook  incorporating healthy foods featuring in a Mediterranean Diet. CoQ10 definitive guide to the energy co-enzyme NutriShield Multi Vitamins and Minerals


REFERENCES

http://lpi.oregonstate.edu/mic/dietary-factors/coenzyme-Q10

Functions of coenzyme Q10 in inflammation and gene expression; Constance Schmelzer et al. Biofactors 07 April 2009 https://doi.org/10.1002/biof.5520320121

Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials;F L Rosenfeldt et al: Journal of Human Hypertension Volume 21, pp.297–306 (2007)

Time to energize coenzyme Q10 for patients with heart failure? Ezekowitz J.A. J Am Coll Cardiol 2014 HF 2:650–652