Does steeping green tea longer make it healthier?

Steeping green tea for a longer duration does not necessarily make it healthier, and in fact, it can have the opposite effect.

Green tea contains various beneficial compounds, such as polyphenols (including catechins like EGCG), flavonoids, and antioxidants, which contribute to its health-promoting properties. However, steeping green tea for too long can lead to the over-extraction of certain compounds, resulting in a bitter taste and potentially diminishing the health benefits.

Steeping green tea for too long can release more tannins and other bitter compounds from the tea leaves, resulting in a bitter taste. This bitterness can make the tea less enjoyable to drink and may deter people from consuming it regularly.

Prolonged steeping or steeping at high temperatures can lead to the degradation of catechins, particularly EGCG (epigallocatechin gallate), which is one of the most abundant and potent antioxidants in green tea. Over-steeping can cause the loss of these beneficial compounds, reducing the potential health benefits of the tea.

While green tea contains less caffeine than coffee, steeping it for longer periods can increase the caffeine content in the brewed tea. While moderate caffeine consumption can have health benefits, excessive caffeine intake can lead to negative effects such as jitteriness, insomnia, and increased heart rate.

To maximize the health benefits of green tea and avoid the bitterness associated with over-steeping, it's generally recommended to steep green tea for around 2 to 3 minutes in water that is around 160°F to 180°F (70°C to 80°C). Adjusting the steeping time and water temperature can help balance the extraction of flavor and beneficial compounds while minimizing bitterness.

Additionally, focusing on the quality of the green tea leaves, using fresh and properly stored tea leaves, and choosing organic or high-quality varieties can also contribute to a better-tasting and potentially more healthful cup of green tea.