tea facts

revealed

Information for health professionals provided by Unilever

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Tea remains the most widely consumed beverage in the world after water. For 5000 years, the Chinese have used tea to treat many ailments from colds and coughs to headaches and body aches, yet research to substantiate the possible health benefits of tea is only now emerging. The following information aims to answer many of the frequently asked questions regarding tea and health.

What is tea?
Green, black and oolong tea are produced from the same plant, Camellia sinensis. The difference lies in the way they are processed. The Camellia sinensis plant is an evergreen shrub. Its leaves, if not dried quickly after picking, soon begin to wilt and oxidise. The major step in making tea is to stop the oxidation process by heating the leaves at different stages depending on the tea type.

Tea and flavonoids

Black, green and oolong teas are a rich source of flavonoid antioxidants from the polyphenol family 1 (see figure 1). However, these are different to those found in most fruits and vegetables. While the flavonoids in tea can act as antioxidants, it is not a substitute for fruit and vegetables, which provide a wide range of other antioxidants and essential vitamins and minerals. The types and amounts of flavonoids found in tea differ depending on the variety of leaf, the growing environment, processing, manufacturing, particle size of ground tea leaves and infusion preparation 2. Green tea leaves are heated soon after harvesting so undergo minimal oxidation. This stops the enzymatic activity, retaining the majority of catechin flavonoids. Black tea undergoes substantial oxidation, which changes the colour of the leaves from green to brown, and results in the polymerisation of catechins into theaflavins and thearubigins flavonoids. Oolong tea is a result of oxidation being stopped somewhere in between that of green and black tea and therefore contains flavonoids that are found in both green and black teas.

Dispelling the myths

Black tea is not a good source of flavonoid antioxidants

FALSE

Green and black tea both come from the same plant Camellia sinensis. The total flavonoid content of black and green tea is similar (see figure 2) however they contain different types of flavonoids that may have different modes of action (see figure 1). Tea can be an important source of fluids and does not cause dehydration in regularly consumed amounts3. Tea typically contains less than half the caffeine per cup compared to coffee4. Herbal teas are not true teas as they are not made from the Camellia sinensis plant and do not contain flavonoid antioxidants. They are an infusion of herbs and spices and may contain other antioxidants found in these plants.

Drinking tea causes dehydration

FALSE

Tea contains the same amount of caffeine as coffee

FALSE

Herbal teas are a good source of flavonoid antioxidants

FALSE

Tea and caffeine

There is a great deal of consumer confusion surrounding caffeine and tea. Caffeine is an alkaloid that can be found in varying quantities in coffee, tea, chocolate and cola based drinks. However, the level of caffeine in tea depends on many factors, including the type of tea, brewing time, quantity of tea leaves used and the size of tea leaves. A typical cup of tea contains approximately half the caffeine of a typical cup of instant coffee (see Table 1). A review of caffeine by FSANZ concluded that caffeine consumption <200mg/day in adults has positive associations including increased energy, alertness, motivation and concentration 5. This is equivalent to about 4-5 cups of tea/day. However, caffeine intake >250mg/day may have negative effects.

Table 1: The caffeine content of beverages as consumed 4

Beverage Instant coffee Percolated coffee Tea Cola drinks Milk chocolate Energy drinks Caffeine Content 60-80mg/250ml cup 60-120mg/250ml cup 10-50mg/250ml cup 48mg/370ml can 20mg/100g bar 80mg/250ml can 3

Figure 1. Phytochemicals the polyphenolic family*

Terpenes
carotenoids saponins (legumes) limonoids (citrus)

Organosulphur compounds
indoles (cabbage) thiosulphonates (leeks & shallots)

POLYPHENOLS

Organic Acids/Polysaccharides
celluloses, pectins, fructans, glucans

Non Flavonoid Polyphenols

Flavonoids

Phenolic Acids

Flavanones
citrus fruit

Flavonols
tea apples onions

Flavonols
tea apples wine cocoa

Flavones Isoflavones Anthocyanins

celery parsley soya red clover red wine blueberry cherry

Catechins
Green Tea Oolong Tea Cocoa
OXIDATION DURING PROCESSING

Theaflavins
Black Tea Oolong Tea

Thearubigins
Green Tea Oolong Tea

* Figure compiled by Unilever Research

Figure 2: The types of flavonoid antioxidants found in green versus black tea*

Green Tea
catechins (70%)

Black Tea
theaflavins (12%) Flavonols (10%) catechins (8%)

Polymeric flavonoids (20%)

Flavonols (10%)

thearubigins (70%)

* Figure compiled by Unilever Research from Internal Analytical Data

Tea and hydration

A healthy adult should aim to consume a daily intake of 8 glasses (2 litres) of fluid every day 6. It is a common myth that tea acts as a diuretic because of its caffeine content and may therefore compromise hydration. A recent review of 11 studies looking at tea and fluid balance made the following broad conclusions 3; Single servings of caffeine at levels found in a cup of tea have little or no effect on hydration A tolerance to caffeine develops so any initial diuretic effect seen is diminished in people who regularly drink tea

What is in a cuppa7?
3 cups of tea without milk 6 kJ/1.4kcal 0g saturated fat 10% RDI for folate 3 cups of tea with milk* added 200kJ/48kcal 0.70g saturated fat 10% RDI for folate 10% RDI for calcium, vitamin B2

*Made with reduced fat milk

Tea and iron

The flavonoids in tea, similar to the phytates in wholegrain cereals, have been shown to be potential inhibitors of iron absorption from non-animal sources (non-haeme iron) 8. However, tea drinking does not appear to adversely effect iron status in healthy individuals with no risk of iron deficiency 9,10. Groups at risk of low iron status such as vegetarians, pregnant women and teenage girls, would be advised to choose foods rich in iron and consume with vitamin C rich foods to enhance non-haeme iron absorption. Foods containing iron include red meat, chicken, fish, eggs, legumes, wholegrain breads and cereals, nuts, seeds and green leafy vegetables. In addition, they would be advised to drink tea between meals rather than with meals.

Tea & health research

Flavonoid antioxidants
An average cup of black or green tea provides 140-300 mg of flavonoid antioxidants 1, 2 . It has been estimated that tea provides more than half of all polyphenols and 40% of flavonoids in the diet of adult Australians 11 . Antioxidants may help the body protect itself from free radicals so the strong antioxidant properties of tea flavonoids may be beneficial for health. Several human studies have found that tea consumption can increase plasma antioxidant capacity 12. However, more research in this area is needed to confirm these findings, as well as to understand the bioavailability of tea flavonoids and if they contribute to the bodys antioxidant defences.

Free radicals
Free radicals are generated in the body as a result of chemical reactions during normal metabolic processes as well as in response to excess pollution, UV sunlight and exposure to cigarette smoke. Chronic damage by free radicals to DNA, lipids and proteins is one factor thought to contribute to the development of many chronic diseases such as cardiovascular disease, cancer and neurodegenerative diseases. Endogenous antioxidant defenses may not be sufficient to scavenge free radicals completely. Diet derived antioxidants may therefore be important in protecting against chronic diseases13, 14.

Figure 3: Flavonoid antioxidant content of selected beverages and foods*15

This figure was generated using data from the USA because there is no Australian flavonoid food composition data available.

Flavonoid antioxidant content

of selected beverages and foods

160 140
AOX - Average mg per 100g

139 118

120 100 80 60 40 20 0
Green tea

30 10
Black tea

0
Coffee

Orange juice Raw broccoli Blackcurrant juice

*Please note: While the flavonoids in tea can act as antioxidants, tea is not a substitute for fruit and vegetables, which provide a wide range of other antioxidants and essential vitamins and minerals. In addition, the measurement of the antioxidant content of individual foods does not necessarily reflect their bioavailability or physiological effect.

Tea and heart health

Evidence to date from epidemiological studies is not entirely consistent 16. However, the results from these and clinical studies investigating mechanisms of action may point to a benefit in heart disease risk and risk factors in some people who drink green or black tea. A meta analysis 17 combining the findings of seven prospective cohort studies examined the association between flavonol intake and cardiovascular disease mortality. Comparisons were made between the top and bottom third intakes of flavonols (2mg versus >34mg) and risk of cardiovascular disease deaths. Six out of the seven studies demonstrated a positive effect on flavonol intake. Those in the highest tertile for flavonol intake (of which tea is a major source) compared to the lowest tertile for flavonol intake had a 20% risk reduction of death from coronary heart disease Three recent human clinical trials suggest that black tea consumption may improve endothelial function in healthy individuals 18, those with heart disease 19 and those with high cholesterol 20. In the largest study 19, a randomised placebo controlled crossover study, consuming 900ml black tea per day (about four cups) for four weeks resulted in a significant improvement in endothelial function (as measured by brachial artery flow mediated dilation) compared with water A few studies suggest that high intakes of tea flavonoids may reduce serum cholesterol levels 21, 22 while other studies have shown little or no effect 23, 24. The two recent controlled trials have indicated that tea consumption may positively influence cholesterol levels. The first study demonstrated that LDL-cholesterol was lower in a group of hypercholesterolaemic subjects after consuming five 180mL serves of black tea per day compared with placebo by 7.5% (P=0.0140) 21. The second study was a randomised, double-blinded placebo controlled parallel study in 220 mildly to moderately hyperlipidaemic Chinese men and women using a flavonoid enriched green tea extract capsule (equivalent to three cups of tea). After 12 weeks, there was an 11.3% (p<0.01) and 16.4% (P<0.001) reduction in total and LDL-cholesterol respectively 22. Most of the studies have used black tea, so it remains uncertain whether green tea may be more potent than black tea, and whether the effect on blood lipids is positive for both The inconsistencies across studies may be related to study design, length of follow-up, differences related to geographical region, differences in population characteristics such as age, lifestyle factors and differences in tea consumption across populations. The more promising results emphasise the need for larger well designed studies to specifically investigate tea and cardiovascular disease outcomes.

At this point in time, there is some scientific evidence that suggests that tea consumption may be a protective factor in health. However, findings are yet to be confirmed, and the exact mechanism and dosage has yet to be identified. Possible mechanisms include improvement in endothelial function and cholesterol lowering.

Tea and weight management

Tea, when served without milk or sugar, contains virtually no kilojoules. This makes tea an ideal choice for a healthy weight control plan especially when substituting for sweetened beverages. The possibility that green tea catechins may help with weight loss/fat metabolism has been a recent topic in the media. Research in this area is emerging but it is too early to confirm a separate action of green tea catechins in weight control.

Emerging research
A number of studies have looked at the positive benefits of drinking tea on conditions such as cancer, osteoporosis and dental caries. However, more long-term human clinical trials are required before any conclusions can be made. An exiting area of emerging research is around tea and its effect on mental alertness and relaxation 25, 26. 7

In summary
While tea has traditionally been consumed because of its perceived health benefits, clinical trials to substantiate these benefits have only recently been undertaken. The evidence for a beneficial effect of tea on heart health in particular looks promising. Tea is a rich source of flavonoid antioxidants and antioxidants may inhibit the harmful effects of free radicals on the body. Tea flavonoids also have non-antioxidant properties. More human studies are underway to determine where and how tea flavonoids may act in the body. Tea is a low kilojoule beverage that can make an important contribution to fluid intake. In doing so, it can also provide other important nutrients including folate. Drinking tea daily is an easy simple step in the right direction towards a healthy lifestyle.

Glossary
Endothelial Function The endothelium is the inner lining of all blood vessels, such as arteries and veins. When endothelial function is impaired, the capacity of blood vessels to expand and contract is decreased which contributes to the development of cardiovascular disease. Flavonoid Antioxidants A group of phytochemicals present in both black and green tea that have antioxidant properties. The flavonoids in green tea are called catechins while the flavonoids in black tea are theaflavins and thearubigins. Flavonoids are also found in apples, garlic, onions, grape juice, red wine and other foods and beverages.

This brochure has been developed by Unilever Australasia to provide health professionals with up to date information on tea and health. The information has been independently reviewed by the Dietitians Association of Australia (DAA). For expert nutrition and dietary advice contact an Accredited Practising Dietitian (APD). Visit Find an Accredited Practising Dietitian at www.daa.asn.au, call 1800 812 942 or look under D in the Yellow Pages. Unilever Australasia is a DAA Corporate Partner

References
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26

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