2024-04-09 06:00:28
Oolong tea is an important source of antioxidants, amino acids, vitamins and minerals. We tell you more about its benefits.
Last update : 09 avril, 2024
Oolong tea comes from the plant Camellia sinensis, just like black tea and green tea. In fact, it is one of the six main teas that are made with this species. It is also known as “blue tea” and is a semi-fermented variety which stands out for its flavor as well as its aroma and nutritional qualities.
A review shared by Food Science and Human Wellness details that only 2% of all tea produced in the world corresponds to this Chinese tea. Although its main consumers are in Taiwan, it has gained popularity in countries such as the United States, Japan and India. What are its benefits?
How is Oolong tea produced?
Oolong tea is one of the most popular traditional Chinese teas. Like green tea and black tea, we obtain it from the leaves of the species Camellia sinensis. However, its main difference lies in its mode of production, which slightly modifies its nutritional composition and its organoleptic qualities.
To understand this, we need to talk about the process of oxidation. This is a chemical reaction that occurs when leaves are exposed to air. In the case of green tea, production is done from fresh leaves that have not been subjected to this process.
Furthermore, black tea is a completely oxidized variety. The leaves are crushed and wither in the sun until they take on their characteristic hue. Therefore, it is considered a fermented variety.
In the case of Oolong tea, the aeration and drying time is partial. That is to say, it is between green tea and black tea.
When a moderate level of oxidation occurs, its color and aroma differ. The flavor can also vary from floral to herbaceous and sweet to toasty, depending on its degree of oxidation.
Also read: 4 ways to consume green tea
Nutritional composition of Oolong tea
Oolong tea is an abundant source of antioxidant compounds. As explained in a publication in the journal Moleculesit concentrates polyphenols such as theaflavins, thearubigins and epigallocatechin gallate (EGCG), linked to much of its positive health effects.
As for other nutrients, it provides calcium, magnesium, potassium, vitamin A, B complex vitamins and vitamin C. However, these are very small quantities of little relevance to meet daily needs.
On the other hand, the United States Department of Agriculture (USDA) specifies that its caffeine intake per 100 grams is 38 milligrams. It is superior to that of green teawhich provides 29 mg per 100 grams.
It is therefore estimated that a cup of Oolong tea (prepared with approximately 2 grams of leaves per 250 milliliters of water) provides only 2.4 calories. It does not contain protein, fat, sugar or fiber. Its carbohydrate intake is only 0.36 grams.
How to prepare Oolong tea?
Given its popularity in recent years, Oolong tea is often available in almost any health food or herbal store. It can be found prepackaged in tea bags or loose leaves.
When preparing it, it is recommended to use water that is about to boil (around 90 degrees Celsius). When water boils and the temperature is very high, the amount of antioxidants reduces and the taste may change.
Ingredients
2 tablespoons of loose Oolong tea (2-3 grams). A tea bag can be used instead. 1 cup of water (250 milliliters).
Preparation
Heat the water, without boiling. Then add the Oolong tea in leaves or bags. Let it steep for 3 minutes. Finally, let it rest for 10 more minutes before consuming it.
Potential Health Benefits of Oolong Tea
Much of the effects of Oolong tea are associated with its antioxidant content. These substances have the ability to protect cells against free radicals, molecules associated with premature aging and increased risk of disease. Here are its main advantages.
1. Reduced risk of diabetes
The antidiabetic potential of Oolong tea is attributed to its polyphenol content. An article from the magazine Antioxidants suggests that its consumption may protect against diabetes mellitus and its associated complications.
In particular, evidence indicates that it improves insulin resistance, activates the signaling pathway of this hormone, fights oxidative stress and reduces the inflammatory responseessential for controlling high glucose levels.
Research shared in the journal Molecules reported similar results. According to the publication, the catechins, theaflavins and polysaccharides contained in this tea have beneficial effects on type 2 diabetes.
Indeed, they help to alleviate oxidative stress, improve endothelial dysfunction, modulate cytokine expression and improve insulin resistance. They also reduce complications associated with high blood sugar and strengthen immune functions.
2. Support for weight loss
As part of a healthy and balanced diet, Oolong tea can serve as a support to promote weight loss. These effects are not only linked to its antioxidant activity, but also to its ability to improve enzymatic inhibition and modulate the intestinal microbiota.
In a review published in the journal Moleculesresearchers determined that epigallocatechin gallate (EGCG) found in Oolong tea, along with its polyphenolic metabolites, had properties promoting weight loss.
But more than the antioxidant effect and its bioavailability, these qualities are associated with the modulation of the intestinal microbiota. The interaction between digested non-residual carbohydrates and tea polyphenols helps generate short-chain fatty acids (SCFA), which are essential for maintaining a healthy gut.
Evidence links weight loss to gut microbiota diversity and decreased intestinal permeability.
3. Help to take care of cardiovascular health
The polyphenols found in Oolong tea have been linked to several positive effects on cardiovascular health. This is because they help break down excess cholesterol and triglycerides, lipid substances that can cause thickening and blockage of the arteries (atherosclerosis).
In a population-based study shared by the British Journal of Nutrition, researchers linked long-term consumption of Oolong tea to a decreased risk of dyslipidemia (high levels of cholesterol, triglycerides, or both). For its part, research shared by the Journal of Epidemiology and Community Health associated the consumption of Oolong tea with a 61% reduction in the risk of cardiovascular disease.
Other relevant effects are related to the reduction of high blood pressure and the risk of ischemic heart disease. A study published in the journal Nutrients suggests that tea and its secondary metabolites have antihypertensive effects. Because they contribute to the relaxation of smooth muscles, the reduction of vascular inflammation, the generation of nitric oxide and the inhibition of oxidative stress.
4. Better cognitive health
Due to its content of L-theanine, caffeine and antioxidants, Oolong tea helps take care of cognitive health. These substances act as brain stimulants and are associated with the prevention of age-related cognitive decline.
In research shared by Frontiers in Nutrition, Researchers determined that tea consumption may help prevent memory loss and associative learning by affecting the volume of the posterior corpus callosum.
Another study reported by BMC Nutrition reported that a higher tea consumption is associated with better performance on measures of focused and sustained attention and psychomotor speed tasks in older adults.
Although more studies on these benefits are lacking, evidence suggests that Oolong tea helps improve mood, increase attention, and reduce the risk of Alzheimer’s disease and dementia.
5. Anti-tumor potential
Most studies on the effects of tea against cancer have been done with green tea and black tea. It is possible that Oolong tea, being in the middle of the two, has similar effects.
In particular, antioxidant compounds such as polyphenols have been determined to help reduce cellular mutations that can lead to the development of cancers. To be more precise, studies associate its consumption with a reduced risk of lung, esophagus, liver and colorectal cancers.
For now, more human studies are needed to evaluate these properties. If the chemo-preventive qualities of tea are true, its consumption is preventive and simply complementary.
Other possible benefits of Oolong tea
In general, teas derived from the species Camellia sinensis, including Oolong tea, are linked to other health benefits. Related studies are underway. However, the evidence gathered so far has been sufficient to classify it as a “functional food”.
Helps with bone strengthening. A study shared in Osteoporosis International determined that tea consumption helps reduce the risk of osteoporosis. Particularly in women and the elderly. Catechins, theorubigins and theaflavins have been classified as osteoprotective.Contributes to dental care. The fluoride found in Oolong tea is linked to the prevention of cavities. Additionally, it appears to help reduce the formation of plaque and gingivitis.Skin care. The abundant concentration of antioxidants in Oolong tea helps inhibit the negative effects of free radicals, which in turn are associated with premature aging of the skin. We also consider them beneficial for eczema and sunburn.
Oolong Tea Safety and Risks
Moderate consumption of Oolong tea is considered safe for most individuals.
However, it should not be ignored that it contains caffeine, its excess consumption is therefore unfavorable. This stimulating substance is linked to side effects, such as headaches, insomnia and heart rhythm disturbances.
Caffeine consumption up to 400 mg is considered safe. It would take about 2 liters of Oolong tea to exceed this amount. So, generally speaking, it’s a safe food.
Cautious consumption is preferable in the following cases:
Small children. Pregnancy and breastfeeding. Kidney diseases. Patients with high blood pressure. People with anxiety and depression. Patients with diagnosed osteoporosis.
In all these cases, you must consult your doctor before taking this drink, especially if you are taking medication. As with other herbal products, there is a risk of interactions.
Also read: Contraindications of green tea
What should you remember about Oolong tea?
Oolong tea is a variety of semi-fermented tea that comes from the plant Camellia sinensis. It is considered the intermediate between green tea and black tea, as it undergoes a partial oxidation process. However, its nutritional qualities are similar.
Like him is a source of polyphenols such as theaflavins, thearubigins and epigallocatechin gallate (EGCG), its consumption is associated with cardioprotective, anti-tumor, anti-diabetic, weight-loss, anti-inflammatory and antioxidant effects.
As part of a balanced diet and a healthy lifestyle, its consumption can contribute to the prevention of diseases and the maintenance of a healthy weight. Two to three cups per day are considered safe.
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