Time for a Tea Break: Green Tea For Better Eye Health

Green tea is a simple, soothing drink that’s been around for thousands of years—and for good reason! It’s packed with health benefits, many of which are great for your eyes, especially if you’re dealing with Age-Related Macular Degeneration (AMD).

When I work with clients, one thing I often see in their nutritional testing is high levels of oxidative stress. This is like your body’s version of rusting—it can damage your cells and tissues, including the ones in your eyes. To combat this, you need plenty of antioxidants in your diet, and green tea is one of the easiest ways to get them.

Why Green Tea Is Great for Your Eyes

The magic ingredient in green tea is something called catechins. These are powerful antioxidants that fight off oxidative stress and inflammation, both of which play a big role in AMD.

Research has shown that catechins can make their way into the retina, the part of your eye that processes light. Once there, they work their antioxidant magic for up to 20 hours! Pretty impressive, right?

One particular catechin, EGCG (short for epigallocatechin-3-gallate—say that three times fast!), has been shown to slow the growth of new blood vessels in the eye, which is a hallmark of wet AMD.

But green tea doesn’t stop there. It also supports overall health, which indirectly benefits your eyes. Here are some of the other health benefits of green tea:

• Improves cholesterol levels and blood flow

• Lowers blood sugar and aids in weight management

• Promotes a healthy gut, which helps keep inflammation in check

• Supports relaxation and lowers blood pressure

  
  

When your overall health is in good shape, your eyes benefit too. It’s all connected!

How to Add Green Tea to Your Day

The great thing about green tea is how versatile it is. If you’re not already drinking it, here are some tips to get started:

• Aim for two cups a day for the best benefits.

• Drink it in the morning—green tea does contain caffeine, which could interfere with sleep. (If you’re sensitive to caffeine, go for a decaffeinated version made without chemicals.) Some of the effects of the caffeine are offset by other calming compounds in the tea so it can be better tolerated than coffee.

• A common mistake with green tea is brewing it too long, which can make it bitter due to tannins being released. To keep your tea mellow and pleasant, steep it for just 2–3 minutes—that’s all it takes to get the flavour and benefits!

• Still don’t like the taste? Add a splash of lemon or a sprig of peppermint for extra flavour.

If you want to get creative:

• Try it iced with lemon juice and a fresh mint leaf—perfect on a warm day.

• Use it as a base for soups or smoothies instead of water.

• Experiment with matcha powder (ground green tea leaves). It’s stronger in antioxidants than regular tea bags and can be whisked into warm plant milk for a comforting, latte-style drink. Just remember, matcha has more caffeine than standard green tea.

  
  

A Simple Habit for Eye Health

Two cups of green tea a day is a small, easy step that can make a difference to your vision and overall health. It’s one of those little habits that really add up so why not give it a try?

Your eyes—and the rest of your body—will thank you!

Green Tea Recipes to Try

1. Iced Green Tea with Lemon and Mint

A refreshing way to stay hydrated and boost your antioxidants.

Ingredients:

• 2 green tea bags

• 500ml boiling water

• Juice of ½ a lemon

• A handful of fresh mint leaves

• Ice cubes

Method:

1. Steep the tea bags in boiling water for 2–3 minutes, then remove and let cool.

2. Add the lemon juice and stir.

3. Pour over ice and garnish with fresh mint leaves.

2. Green Tea Smoothie

Perfect for a morning energy boost

Ingredients:

• 1 cup brewed green tea (cooled)

• 1 frozen banana

• ½ cup spinach or kale

• ½ avocado

• 1 tbsp chia seeds

Method:

1. Blend all ingredients until smooth.

2. Pour into a glass and enjoy!

3. Matcha Latte

A cosy, creamy treat with a boost of antioxidants.

Ingredients:

• 1 tsp matcha powder

• 250ml nut milk

Method:

1. Heat the milk gently until warm, then whisk in the matcha powder until smooth.

2. Pour into your favourite mug and enjoy.

4. Green Tea Soup Base

A savoury twist on green tea—warming and delicious!

Ingredients:

• 2 cups brewed green tea (slightly cooled)

• 1 tsp miso paste

• 1 spring onion, thinly sliced

• A handful of baby spinach or kale

• Optional: cooked tofu cubes or shredded chicken

Method:

1. Dissolve the miso paste in the brewed green tea.

2. Add the spring onion and greens, letting them soften for a few minutes.

3. Add tofu or chicken for a heartier meal.

5. Green Tea and Berry Ice Lollies

A fun, cooling treat for summer days.

Ingredients:

• 2 cups brewed green tea (cooled)

• 1 cup mixed berries

Method:

1. Blend the green tea with the berries until smooth.

2. Pour the mixture into ice lolly moulds and freeze for at least 4 hours.