Tea Leaves: Antioxidants, Caffeine & L-Theanine

All true tea comes from ***Camellia sinensis***. Processing determines the style: **green** (minimally oxidized), **black** (fully oxidized), **oolong** (partially oxidized), **white** (young buds/leaves, lightly processed), and **pu-erh** (fermented/aged).

- **Calories:** ~0–2 - **Caffeine:** ~20–70 mg (type/steep time) - **L-theanine:** ~6–20 mg (generally higher in shaded teas) - **Polyphenols:** catechins (EGCG) in green; theaflavins/thearubigins in black

- **Antioxidants** support cellular protection - **Caffeine + L-theanine**: alert yet calm focus - Naturally **very low-calorie** beverage - May support **oral health** (tea polyphenols) and hydration

- **Tannins** can inhibit iron absorption—avoid drinking tea with iron-rich meals - **Caffeine sensitivity**: choose decaf or shorter steeps - Strong/bitter brews may upset sensitive stomachs - In pregnancy, limit total **caffeine** intake per medical guidance

- **Brewing basics (per 250 ml):** 2–3 g leaves; green/white **70–80°C for 1–3 min**; oolong **85–95°C for 2–4 min**; black/pu-erh **95–100°C for 3–5 min** - **Cold brew:** 8–12 g per liter, 6–12 h in fridge—smooth, low bitterness - **Culinary:** **matcha** in lattes & baking; **tea-smoked** proteins; infuse **syrups, custards, broths**

Tea leaves deliver antioxidants and a balanced lift from caffeine with calming L-theanine—brew gently to match the style.