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Posts Tagged ‘Tea’

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One of the lesser-known benefits of consuming a diet high in polyphenols is its beneficial impact on your gut bacteria.

Polyphenols are natural compounds found in plant foods such as fruits, vegetables, coffee, tea, and wine. They provide amazing health benefits as they proceed through the digestive tract. The majority of polyphenol compounds stay present all the way down to the colon where they are then broken down by your gut bacteria into metabolites.

Polyphenol-rich foods provide nutritional assistance that helps protect the health and welfare of your gut microbiome. They should be included in your diet along with such heavy hitters as probiotics and prebiotics.

Polyphenols Increase Good Bacteria

Your body contains approximately 10 trillion human cells, but over 100 trillion “good” bacteria. They outnumber you 10:1, so you need to protect and support them with your food choices. They can be negatively affected by antibiotics, stress, and poor food choices (fast food, processed food). Polyphenols provide the same type of benefits as prebiotics, meaning that they increase the amount of healthy bacteria in the gut.

I am a 365 day/year iced tea drinker, and wanted to see if drinking black tea would provide a more beneficial effect on gut bacteria than green tea because it is fermented, whereas green tea is not. Tea is one of the most researched of all the high-polyphenol foods, with many studies showing a positive link between the prebiotic effects of tea leaves and their polyphenol composition.

What is exciting is that not only do polyphenols increase the number of beneficial bacteria, they also inhibit the growth of potentially pathogenic bacteria. Catechin, a polyphenol found in tea, chocolate, apples, and blackberries, has been shown to significantly inhibit the proliferation of pathogens such as Clostridium histolyticum, Staphylococcus, and Salmonella.

Studies also show that tea consumption helps repress the growth of Clostridium perfringens, Clostridium difficile, and Bacteroides spp.

Include Polyphenol-Rich Foods for Balanced Gut Flora

Eating polyphenol-rich foods on a regular basis, along with probiotics, prebiotics, and resistant starch will balance your microbiome and help you achieve good gut health! Below is a list of some of the most polyphenol-rich foods, ranked from highest in polyphenols to lowest (per serving).

Top Polyphenol-Rich Foods:

  • Black elderberry
  • Blueberry
  • Coffee
  • Sweet cherry
  • Strawberry
  • Blackberry
  • Plum
  • Raspberry
  • Flaxseed meal
  • Dark chocolate
  • Chestnut
  • Black tea
  • Green tea
  • Apple
  • Hazelnut
  • Red wine
  • Black grapes

 

Written by:  Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, green.308@osu.edu

 

Reviewed by:  Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, stefura.2@osu.edu

 

Sources:

https://www.sciencedirect.com/science/article/pii/S0955286313000946

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772042/

https://academic.oup.com/ajcn/article/98/6/1631S/4577455

 

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Tired of drinking just water? Are you a tea drinker? Do you enjoy iced tea in the summer? Well, pour a cup of tea and enjoy. It’s good for you.cup of tea

Benefits from tea include:

• May lower risk of heart disease, stroke and some other chronic diseases.

• May lower your blood pressure as drinking just one cup of black tea daily lowered blood pressure levels in men in one study.

• Drinking green tea helped increase bone formation in postmenopausal women.

• Green tea increased activity in the part of the brain used for memory processing showing promise that it may prevent the formation of amyloid plaques associated with Alzheimer’s Disease.

• The caffeine plus L-theanine in tea helps reduce levels of cortisol, a stress hormone.

• Encourages healthy bacteria in your gastrointestinal tract. Most of these benefits come from the “flavonoids” in tea. Flavonoids provide beneficial antioxidant and biochemical effects.

Considering there are little to no calories, a tea leaf is very high in flavonoids. Using hot water to steep the tea will provide you with the most flavonoids. Other methods of tea such as cold-brewed glass of iced teaand powdered mixes don’t usually obtain the same flavonoid levels. Sun tea brewing is not recommended as molds or bacteria on the tea leaf are not destroyed as they would be with using hot water. Tufts University recommends using 175⁰ to 185⁰ Fahrenheit (F) water to brew green tea, 195⁰ F to brew oolong tea and 212⁰ F (boiling water) to brew black tea. Adding some lemon or other citrus juice adds little calories and reduces the risk of flavonoids loss through the digestion process.

One caution: Although tea has only about half the caffeine of coffee, if you are caffeine sensitive you may have to be cautious. If you can’t handle caffeine try the decaffeinated teas or herbal teas that don’t contain caffeine. Most of the flavonoids are still intact in the decaffeinated teas.

Calorie Caution: Some sweet teas have as much added sugar as a soda. Try unsweetened tea with fruit or juice added.

Enjoy tea or iced tea this summer and don’t be afraid to try some of the new flavors of tea. There are many different teas with additional flavors that make delicious iced tea. I really enjoy brewing my own flavored iced green tea to sip on during the hot days of summer.

Author: Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension

Reviewed by: Michelle Treber, Extension Educator Family and Consumer Sciences, Pickaway County, Ohio State University Extension

References:

Tufts University, [2013]. Drinking Tea Protects Your Head, Heart and Bones, Tufts University Health & Nutrition Letter, April 2013, Vol. 31 (2) p 4-5.

Tufts University, [2013]. Green Tea Protects Brain Cells, Tufts University Health & Nutrition Letter, June 2013, Vol. 31 (4) p 7.

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