What is Catechin?

Catechin is a type of polyphenol primarily responsible for the bitter and astringent taste of tea.

Types of Catechin

Catechin belongs to the flavonoid group of polyphenols known as flavanols. The main catechins found in green tea are epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG), and epigallocatechin gallate (EGCG). In green tea extract, EGCG constitutes about 59.1%, followed by EGC at 19.2%, ECG at 13.7%, and EC at 6.4%.

Health Benefits of Catechin

1. Antioxidant Activity: Catechins neutralize harmful reactive oxygen species (ROS) like superoxide and singlet oxygen, helping to prevent aging and diseases.
2. Antiviral Activity: Catechins prevent viruses, such as influenza, from attaching to cells, thereby hindering their replication and aiding in cold prevention.
3. Anticancer Activity: Catechins help remove ROS, inhibit mutations in cancer cells, and suppress cancer cell proliferation, contributing to cancer prevention.
4. Cholesterol Reduction: Catechins reduce the absorption of dietary cholesterol and promote its excretion, lowering LDL (bad) cholesterol without affecting HDL (good) cholesterol, thus preventing arteriosclerosis.
5. Blood Sugar Regulation: By inhibiting sugar absorption in the intestines, catechins help moderate post-meal blood sugar spikes.
6. Antibacterial Activity: Catechins combat foodborne pathogens like E. coli O157 and Helicobacter pylori, reducing the risk of food poisoning and gastric ulcers.
7. Prevention of Tooth Decay and Bad Breath: Catechins inhibit the growth of Streptococcus mutans, a bacteria that causes cavities, thus preventing tooth decay.
8. Obesity Prevention: Regular catechin intake enhances lipid metabolism in the liver and increases energy expenditure, reducing body fat. It also boosts diet-induced thermogenesis, helping to prevent obesity.

Foods Rich in Catechin

• Epicatechin-rich foods: Apples, blackberries, broad beans, cherries, grapes, pears, raspberries, and chocolate.
• Catechin-rich foods: Soybeans, matcha, azuki beans, and cocoa.

Recommended Intake of Catechin

There is no set dietary intake guideline for catechin in Japan. However, regular daily consumption is recommended for health and disease prevention. The effective concentration for green tea catechins is at least 540 mg per day, equivalent to about 10 cups of green tea. Catechins, being bitter, make such an amount challenging to consume purely from tea leaves.