Green Tea & Matcha
Most concentrated dietary source of catechins, especially EGCG. Matcha (whole ground leaf) delivers far more polyphenols per serving than steeped green tea, where only the water-soluble fraction ends up in the cup.
Nutrition
Macros
Vitamins
Minerals
Dr. Gundry
Green tea is prominently on Gundry's yes list. He highlights EGCG as a potent polyphenol that supports autophagy and improves mitochondrial function. Recommendation: 2–3 cups daily, matcha quality preferred.
Dr. William Li · 5×5 system
Green tea is one of the few foods Li rates strongly across nearly all five systems. EGCG is one of the strongest dietary angiogenesis modulators known. Catechins act as prebiotics, support stem-cell maintenance, and protect DNA. Only immunity is scored moderate.
Biolazar evidence
Unusually consistent evidence across countries and study designs. Japanese cohorts show dose-dependent mortality reduction. Isolated EGCG in supplement form is less bioavailable — the tea itself outperforms high-dose extracts on many endpoints.
How to use
Steeped: 2–4 cups daily at 70–80 °C (not boiling — high heat partially degrades EGCG). Matcha: ½–1 tsp (1–2 g) whisked — because you drink the whole leaf this delivers several times the catechins of a steeped cup; one serving a day is plenty. Either way, avoid pairing with iron-rich meals (catechins inhibit iron absorption).
