We all have days where our thinking is a little foggy, and we can’t concentrate. However, when you start to experience this on a regular basis, you might have to make some changes. One of these changes could be what you have in your diet, and introducing green tea and lemon balm can offer some fantastic cognitive benefits.
Want to know more about the effects of consuming green tea and lemon balm, recipes where you can combine them, and other important information? We have everything in our mini guide about the great duo below.
Nootropic benefits of green tea and lemon balm
Green tea and lemon balm are two substances that have been said to promote and boost cognitive function. But what benefits can you really expect to experience from the two?
Green tea
- Green tea has caffeine content, which has been known to improve cognitive functions such as alertness, focus, and attention.
- Green tea has a good amount of L-theanine, which is an amino acid that works with caffeine to promote relaxation without any sedating effects.
- Green tea is rich in antioxidants like catechins, particularly EGCG, which can protect the brain from oxidative stress.
- Green tea has been found to have neuroprotective properties, potentially reducing the risk of neurodegenerative diseases.
Lemon balm
- Lemon balm is known for its calming effects, which can reduce stress and anxiety and indirectly improve cognitive function.
- Lemon balm contains antioxidants that might help protect brain cells from oxidative stress and inflammation.
- Lemon balm has been found to inhibit the breakdown of acetylcholine, a neurotransmitter important for memory and learning.
Do they really improve memory and brain function?
So, how do we know that green tea and lemon balm really enhance our cognitive function? We looked at some popular studies to see the solid results:
A systematic review was performed on green tea’s effects on cognition, mood, and human brain function. The researchers looked at a total of 21 studies, four of which were randomized controlled trials, 12 cross-over studies, and four cross-sectional studies. The reviewed studies presented solid evidence that green tea can influence cognition and brain function, but there is no single constituent of the drink that can be attributed to these effects.
Another study focused on the anti-stress effects of various foods containing lemon balm. These researchers followed a pilot study with lemon balm extract administered as a water-based drink, which displayed effects on mood and cognitive function. They then conducted their own double-blind, placebo-controlled, and crossover studies, evaluating the cognitive effects of lemon balm in the form of a beverage and yogurt. They found that both treatments were generally associated with improvements in mood and/or cognitive performance.
There was one study we found that looked at the physiochemical and antioxidant properties of cookies that contained both lemon balm and green tea (as well as barley sprout). The same dough density was maintained in all sample groups, with different levels of the substances. However, they found that all substances had excellent antioxidant activity with physiologically active functions. Since antioxidants can also improve cognitive function, this is a good suggestion for the two substances working together.
Combine the two with these recipes
If you are looking to increase your daily intake of both green tea and lemon balm, here are some simple recipes you can make and introduce into your diet:
Green tea lemon balm infusion
Ingredients
- 1-2 teaspoons of green tea leaves (or 1-2 tea bags)
- 2-3 fresh lemon balm leaves (or 1-2 teaspoons of dried lemon balm)
- Hot water
- Honey or sweetener (optional)
- Slices of lemon (optional)
Instructions
- Boil water and let it cool for a minute or two (around 80-85°C or 175-185°F).
- Place green tea leaves and lemon balm leaves in a teapot or a heatproof container.
- Pour the hot water over the leaves.
- Cover and let it steep for about 3-5 minutes.
- Strain the infusion into a cup.
- Add honey or sweetener if desired.
- Garnish with lemon slices for added flavor.
Green tea lemon balm iced tea
Ingredients
- 4-5 green tea bags
- 8-10 fresh lemon balm leaves (or 2-3 teaspoons of dried lemon balm)
- Water
- Ice cubes
- Lemon slices (optional)
- Sweetener of choice (optional)
Instructions
- Boil water and let it cool for a minute or two.
- Place the green tea bags and lemon balm leaves in a heatproof pitcher.
- Pour the hot water over the tea bags and leaves.
- Let it steep for around 5-7 minutes.
- Remove the tea bags and lemon balm leaves.
- Let the tea cool to room temperature, then refrigerate until cold.
- Serve over ice, garnish with lemon slices, and add sweetener if desired.
Additional advice you should follow
If you’re thinking of introducing more green tea and lemon balm into your diet, or you’ve never tried one of them before, there are a few considerations you should keep in mind:
Moderation is key
While both green tea and lemon balm have their benefits, you should take the right amount of each daily. This is because excessive consumption might present some adverse side effects. It’s best to stick to the recommended doses in our recipes or even speak to your doctor if you have underlying health issues and are unsure about how much you should consume.
Timing
Green tea contains caffeine, and while it might not be as much as you find in a cup of coffee, it can still affect your sleep or cause jitteriness. Therefore, you should consider consuming your earlier in the day so that its effects don’t interfere with your sleep. Lemon balm may also cause a little drowsiness, so it’s best to observe how your body reacts to it before choosing when to take it each day.
Interactions
If you’re currently taking medication or have an underlying health issue, green tea or lemon balm might interact differently in your body. You should, therefore, consult a health professional before you start regularly consuming either substance.
Quality
For the best results, you need to ensure you’re taking high-quality green tea and lemon balm. The best option to take is to opt for organic options, so you minimize exposing your body to pesticides and contaminants.
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