Green tea is one of the world's oldest and most celebrated teas, valued for its fresh, delicate flavour and natural wellness benefits. Rich in antioxidants and naturally containing L-theanine, green tea is often enjoyed for its ability to provide gentle, sustained energy and a sense of calm focus without the heaviness of stronger caffeinated drinks.

Depending on the variety, green tea can offer notes of fresh grass, steamed greens, flowers, or subtle sweetness, making it both refreshing and complex. Whether enjoyed as part of a morning ritual or a quiet afternoon break, green tea is a simple way to slow down, recharge, and savour a moment of balance in your day.

For most healthy adults, 2 to 4 cups of green tea per day (about 400–800 ml) is a good target. This amount is associated with many of green tea's health benefits while keeping caffeine intake moderate.

✅ Benefits of drinking 2–4 cups daily

• Rich in antioxidants, especially catechins (EGCG), which help protect cells from oxidative stress.
• May support heart health.
• Can improve focus thanks to the combination of caffeine and L-theanine, which often produces a calmer alertness than coffee.
• May slightly support metabolism when combined with a healthy diet and regular exercise.

☕ Caffeine content
One cup of green tea typically contains 20–45 mg of caffeine, depending on the variety and brewing method.
That means:

• 2 cups: ~40–90 mg caffeine
• 4 cups: ~80–180 mg caffeine

This is well below the general guideline of up to 400 mg of caffeine per day for most healthy adults.

⚠️ When to drink less
Consider limiting intake to 1–2 cups per day if you:

• Are sensitive to caffeine.
• Are pregnant (many healthcare providers recommend staying below 200 mg of caffeine daily).
• Have iron deficiency, as green tea can reduce iron absorption when consumed with meals.

🧠 Best practices

• Drink between meals rather than with meals if you're concerned about iron absorption.
• Brew at 70–80°C (160–175°F) for 2–3 minutes to reduce bitterness and preserve delicate flavors.
• Avoid drinking large amounts late in the evening if caffeine affects your sleep.