Drink green tea for breakfast, because it's good for you

We now know that breakfast is the most important meal of the day and if we respect correct eating habits, it will be able to provide us with all the energy to better face the start of the day.

But what to eat and drink for breakfast for a balanced meal capable of providing the right calories and the right energy?

A balanced breakfast

A balanced breakfast, as every meal should be, must provide the body with all the nutrients we need: carbohydrates, proteins, fats, but also vitamins and minerals.

I carbohydrates are necessary to give energy, so yes to biscuits, rusks, toasted bread... but less refined wholemeal cereals and flours would be preferable.

proteins are important for muscles and more, so you can add Greek yogurt, eggs or plant-based protein sources to your breakfast.

Even fats, if taken in moderate quantities, are essential for the correct functioning of our body, so the ideal would be to add some dried fruit, avocado or oil seeds to the morning meal.

Vitamins and minerals are found mainly in fruit and vegetables, seasonal ones are preferable and it is always better to choose freshly squeezed or centrifuged juices rather than industrial juices.

But another really important thing is correct hydration, so tea, and in particular tea green, represents the ideal drink for the perfect breakfast, not only for the large quantity of micronutrients, but also for the benefits it would bring to our body.

What are the benefits of drinking green tea?

There are really many reasons why you should drink green tea for breakfast, certainly the main one is that it contains a significant amount of antioxidants.

The polyphenols are the main active compounds present in teas. Catechins are the major polyphenolic compounds in green tea, which include epigallocatechin-3-gallate (EGCG), which is the predominant and most studied catechin in green tea.

There are numerous studies on cell cultures, which prove that green tea polyphenols have beneficial effects on the health of the organism. In fact, these substances help to counteract the formation of free radicals in the body and, for this reason, they would have a fundamental role in preventing aging and even some pathologies.

Furthermore, green tea contains numerous vitamins, such as Vitamin C, K and group B and salts minerals such as potassium, calcium, phosphorus and magnesium.

Finally, green tea has a diuretic and draining action which promotes the purification of the body.

The synergistic effects of caffeine and theanine

Here's another good reason to drink green tea for breakfast: green tea contains L-theanine, an amino acid responsible for the particular flavor “umami” (i.e. salty, vegetal and pungent) and which some studies show to be able to reduce both mental and physical stress.

L-theanine, by increasing the activity of the inhibitory neurotransmitter GABA, would have the effect of reducing and counteracting anxiety. Other neurochemical studies suggest that L-theanine increases serotonin and dopamine levels and that it may act as a neuroprotective and cognitive-enhancing agent, generating improved concentration and memory.

Green tea also contains caffeine, in smaller quantities than coffee, but still in quantities sufficient to produce an “energizing” response, without causing nervousness.

Furthermore, there are studies showing that caffeine and L-theanine have synergistic effects and their combination would be able to improve brain function.

Green tea makes us awake, active and in a good mood, therefore, the morning is the right time to enjoy a good cup. Be careful not to consume too much in the evening or before going to bed, it could cause insomnia.

Which green tea to drink for breakfast?

All varieties of green tea come from the same plant, the camellia sinensis. Only the cultivation method and the different processing of the leaves after harvest diversify the taste and flavour.

If you want to fully enjoy all the intrinsic characteristics of tea leaves, Cerimoniale Matcha green tea, is the ideal variety, since its preparazione occurs by suspension. The newly sprouted leaves are harvested by hand, gently dried and finally slowly stone ground. The fine and fragrant powder is dissolved directly in water and its flavor is truly intense and enveloping.

If you prefer a more delicate green tea, it is better to opt for a leaf green tea such as Gyokuro or the Sencha. Both are green teas from Japan, they are prepared by infusion and their leaves have a bright green color and a characteristic needle shape.

The Sencha with a refreshing and harmonious flavour, ranging from astringent to sweet. The Gyokuro characterised by vegetal notes and a very particular sweet nuance.

Sources:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356332/
• https://pubmed.ncbi.nlm.nih.gov/16930802/
• https://pubmed.ncbi.nlm.nih.gov/17182482/
• https://pubmed.ncbi.nlm.nih.gov/18681988/
• https://www.jstage.jst.go.jp/article/jphs/105/2/105_2_211/_article