Research suggests people can see health benefits from drinking just one or two cups of green tea per day. Credit: rai / Getty Images
Green tea is rich in plant compounds that have anti-inflammatory and antioxidant effects in the body.
Drinking green tea often has been linked to benefits for your heart, brain, skin, and more.
When incorporating green tea into your diet, make sure to start with a moderate amount and pay attention to how it affects your body.
Drinking green tea every day isn’t just a comforting ritual—it's also a way to increase your consumption of compounds that support your heart heart, brain health, and more. Here’s how your health might change if you make green tea a part of your daily routine.
1. Possible Lower Cancer Risk
Green tea is full of catechins, a type of antioxidant that helps protect your cells from damage. These plant compounds may be able to help suppress the growth of unhealthy cancer cells and reduce inflammation in the body.
Research shows that drinking green tea regularly is associated with a lower risk of prostate and breast cancers. While more research is needed, including green tea as part of a balanced diet may support cancer prevention overall.
2. An Immune System Boost
Polyphenols, plant compounds found in green tea, have antioxidant and anti-inflammatory effects that support a healthy immune response. Plus, green tea contains a compound called L-theanine which may be able to boost the function of infection-fighting cells and reduce inflammation.
As a result, green tea may be able to bolster your resilience to everyday illnesses like colds or the flu. However, more research is needed. Physical activity, a balanced diet, quality sleep, and other healthy habits can also help your immune system stay strong.
3. Potential for Sharper Cognition
Regularly drinking green tea has been linked to better brain health in middle-aged and older adults, especially when it comes to memory and thinking skills. These benefits may come from green tea's antioxidants—they help protect brain cells from cellular damage called oxidative stress, which is considered a driving force behind age-related cognitive decline.
Research also suggests that L-theanine in green tea may improve certain brain tasks, such as reacting quickly to information and sustaining attention. A review found positive effects in these areas, though differences in study designs and small sample sizes mean the results aren’t yet conclusive.
4. Possible Increase in Metabolism
Antioxidants in green tea called catechins—especially epigallocatechin-3-gallate (EGCG)—may help marginally boost your body's ability to burn fat and calories.
In one small study of 13 women, matcha green tea improved fat burning during brisk walking. A broader review of studies including both men and women found that green tea supplements may be linked to fat loss when coupled with exercise; however, the effect was modest.
Green tea is no replacement for regular exercise if you're looking to burn fat, but it's possible that drinking it alongside a well-balanced diet and regular exercise could give your metabolism a small lift.
5. Better Heart Health
Green tea contains antioxidants like polyphenols and catechins, which reduce harmful compounds called free radicals in the body. Among other benefits, limiting free radicals can keep blood vessels healthy and reduce stiffness of the arteries. As a result, studies show that regular green tea can lower both systolic and diastolic blood pressure.
In addition, research suggests drinking green tea regularly can help lower low-density lipoprotein (LDL), or "bad," cholesterol and total cholesterol.
Because of these benefits, green tea consumption may be able to help lower your risk of cardiovascular disease when coupled with a heart-healthy diet overall.
6. More Stable Blood Sugar
Drinking green tea may help keep blood sugar in check for people with type 2 diabetes. Short-term studies found that green tea was associated with lower fasting glucose, a measure of the amount of sugar in your blood when you haven't eaten for a while. More recent, larger studies suggest that regular green tea may help improve blood sugar and insulin resistance in people with the condition.
However, research is mixed—some research shows that green tea doesn't seem to have an effect on insulin levels or hemoglobin A1C (HbA1c), a blood test that shows average blood sugar over the past three months.
Overall, green tea works best in tandem with other healthful habits for blood sugar, including maintaining a healthy weight and eating a balanced diet.
7. Healthier Skin
With their antioxidant and anti-inflammatory properties, catechins in green tea may help protect against ultraviolet (UV) rays. UV-related damage is a major cause of premature aging and skin issues such as redness or sunburns.
Green tea may also offer benefits for certain skin concerns—a 2016 study linked green tea extract with reduced acne lesions in adult women. However, the extract was much stronger than what you’d get from a cup of tea, and more research is needed to see if regular green tea consumption would lead to the same results.
8. Possible Improvements in Gut Health
Green tea and your gut bacteria have a two-way relationship. Green tea can encourage the growth of some healthy bacteria while also limiting the growth of harmful ones. Then, these healthy gut bacteria break down green tea compounds into smaller molecules, which may contribute to some of its health effects elsewhere in the body.
More research is needed to fully understand how this works, but in general, green tea can be part of a balanced, gut-healthy diet—especially when you pair it with fiber-rich foods like whole grains or vegetables.
How To Make Green Tea Part of Your Day
Green tea can be a healthful addition to your routine, but everyone’s caffeine sensitivity, taste preference, and health goals are different. Here’s how to find what works for you:
Start with a moderate amount: Although some studies have followed participants drinking as many as seven cups of green tea per day, most adults can see health benefits from just one or two cups daily. People should be especially mindful of their green tea consumption if they're drinking other caffeinated beverages throughout the day—a standard mug of green tea contains around 37 milligrams of caffeine, and adults should have no more than 400 milligrams per day.
Mind the brewing: For the greatest boost of antioxidants, steep green tea for 5–10 minutes in very hot water (around 212 degrees Fahrenheit or 100 degrees Celsius). However, note that longer brew times, especially over 10 minutes, may lead to more bitter tea.
Notice how your body responds: Pay attention to energy, focus, or digestion after drinking green tea. Adjust the timing—morning, mid-afternoon, or with meals—based on what feels best for you.
Try different ways to enjoy it: Whether it's iced, served with a slice of lemon and mint leaves, or blended into smoothies, find what makes green tea enjoyable for your routine.
Major hotel companies have seen the value in investing in all-inclusive resorts in recent years, refreshing a formula that once felt tired. Thanks to their efforts, these properties routinely feature fresh, modern design, fantastic restaurants and curated experiences from snorkeling excursions to guided tours of historical sites, all for one reasonable price.
While Hilton’s all-inclusive portfolio is smaller than those of its competitors, its resorts pack a powerful, value-added punch. So, whether you’re a die-hard Hilton Honors member or a free agent just looking for a good deal, chances are there’s a Hilton all-inclusive for you.
Here are TPG’s favorite Hilton all-inclusive resorts to consider for your next warm-weather getaway.
Hilton Cancun Mar Caribe All-Inclusive Resort
CLINT HENDERSON/THE POINTS GUY
One of Hilton’s properties in Cancun, Mexico, this all-inclusive resort is a winner with its views and amazing restaurant lineup — as TPG found out when we checked in to the property. The Hilton Cancun Mar Caribe All-Inclusive Resort is just the place for you if you’re looking for a sunny getaway that earns top marks for service, has spacious rooms and suites, and keeps guests well fed.
All of the resort’s 540 guest rooms and suites come with balconies, and some suites even have private plunge pools. Modern furnishings with tropical flair, a complimentary minibar restocked daily, and either ocean or pool views are offered across all rooms and suites. If you’re in the mood to splurge, book an Enclave room or suite for a private lounge and pools, as well as special welcome amenities — some Enclave suites even feature direct beach access.
From the international breakfast buffet to poolside bites at Seasalt, the Hilton Cancun Mar Caribe keeps you well fed and hydrated all day long. We’re especially fond of Maxal, the resort’s Mexican fine dining restaurant. Of course, don’t forget to have fun in the sun: The resort features 13 swimming pools, kids and teens clubs, and a spa for those looking for a little more tranquility and rejuvenation in their getaway.
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When we sent a reviewer out a few months after opening back in 2021, one thing was immediately clear at the Hilton Cancun, an All-Inclusive Resort: This place is wonderful for families.
About 20 minutes from Cancun’s Hotel Zone, this all-inclusive resort is in a shared complex with Hilton’s Waldorf Astoria Riviera Maya. Both resorts occupy more than 100 acres, giving visitors plenty of room to stretch out while vacationing in Mexico.
At the 715-room Hilton Cancun, guests are treated to modern accommodations with at least 430 square feet of space and amenities like wardrobes and spacious bathrooms. Plus, most rooms and suites have balconies or patios. Book a swim-up room for an even more memorable experience so you don’t have to go far to cool off.
With 12 different restaurants, bars and specialty snack shops, nobody will go hungry. The Hilton Cancun’s restaurants have a much more upscale vibe than what you’d expect to find at an older-generation all-inclusive resort, with options ranging from an international buffet to a taqueria with a walk-up window to an open-flame grill serving sizzling steaks and seafood. Should you crave a sweet treat, there’s even an ice cream and churro shop.
During the day, visitors can swim in two infinity pools or post up at the beach, where activities like soccer and volleyball are scheduled at regular intervals. Families will particularly love that teens and kids clubs have various activities to entertain younger guests throughout the day. Hilton Cancun also specializes in immersive experiences like a Full Moon Dining Series, snorkeling excursions to Isla Mujeres and guided tours of Chichen Itza.
Mangrove Beach Corendon Curacao All-Inclusive Resort, Curio by Hilton
MANGROVE BEACH CORENDON CURUCAO ALL INCLUSIVE RESORT/FACEBOOK
The Dutch Caribbean island of Curacao begs travelers to grab a beach chair and enjoy the crystalline waters of the Caribbean. This resort, part of Hilton’s Curio Collection, is another excellent family-friendly affair. It has a water park with a cobra-themed waterslide, four pristine swimming pools, a scuba diving center and sports like volleyball on the private stretch of sand. Kids can enjoy a playground and various daily activities specifically tailored to younger guests.
When we say this 399-room resort was built for families, we mean it, especially when you factor in that one of the room setups features a king-size bed plus two twins. But no matter what size of room you need, from a standard king to the two-bedroom presidential suite, expect modern decor with bold colors, private outdoor spaces and air conditioning.
There’s a restaurant to satisfy every palate, including Dushi Sushi Club, Ristorante Siciliano and Cor & Don’s BBQ Restaurant. Grab a drink at Pera Lobby Bar & Patisserie until midnight, while the Flamingo Beach Bar stays open 24-hours. Don’t miss The Don Cigar Lounge, where cigars and cognac are offered.
Guests can book a beachside massage in one of several thatched-roof cabanas to unwind. Bike rentals are also available for those who’d rather venture off-site to check out their surroundings.
Hilton’s first all-inclusive resort in Tulum, the Hilton Tulum Riviera Maya All-Inclusive Resort has a wow factor, and our reviewer was impressed with the laid-back vibe, top-notch amenities and eco-sensitive design.
Across the resort’s 735 rooms and suites, all of which have balconies or patios, guests will find natural touches reflecting the property’s environment and modern amenities like high-definition TVs and ample storage space. For a more premium experience, reserve an Enclave-level room with access to a private lounge with food, drinks and a concierge; exclusive reservations and dining options; two private pool areas; and special fitness and wellness activities.
There are a whopping 13 bars and restaurants to enjoy, ranging from the chic La Luce Italian restaurant and must-have sushi at Noriku to an elegant steakhouse and a poolside seafood restaurant. If you prefer lots of options, be sure to visit Vela Norte, where a variety of international and Mexican dishes are available buffet-style.
Activities are seemingly endless at this Mexican resort. You can relax by the pools (one of which has a special splash zone for kids), hit up the neighboring Conrad’s spa for a treatment, take advantage of the kids and teens clubs, partake in a yoga class, learn about local art and so much more.
The Rif at Mangrove Beach Corendon Curacao All-Inclusive, Curio by Hilton
The Rif at Mangrove Beach Corendon Curacao. FACEBOOK
If you feel like you’ve already read about Mangrove Beach Corendon Curacao All-Inclusive, Curio by Hilton above, you have. The Rif is that resort’s sister property, but with a more adult-leaning attitude (though technically it’s family-friendly).
The 384-room beachfront resort feels more intimate than some all-inclusives, with four restaurants and one centerpiece pool framed with palm trees and rows of sun beds. When The Rif guests want more dining options and family-friendly amenities such as a water park and playground, they only have to walk next door to the sister resort, Mangrove Beach Corendon Curacao. Meanwhile, The Rif remains a haven of calm. The private beach, where guests sometimes swim with sea turtles, is a tropical paradise surrounded by the Caribbean Sea and lush mangrove forests. Thatched-roof cabanas and wood loungers with cushions are tastefully tropical. On-property restaurant options at The Rif include the Turkish restaurant Sofra and the colorful Mexican restaurant Maya, specializing in shareable small plates.
Many of The Rif’s bright, modern guest rooms have balconies or swim-up pool terraces. The resort is just over a mile from UNESCO-protected Willemstad, Curacao’s capital, known for pastel-colored colonial buildings and a 19th-century fort.
All 444 rooms and suites have balconies with ocean views. Each accommodation has a spacious bathroom with a walk-in shower, a minibar, a Nespresso machine and a smart TV to help you catch some z’s in comfort. Should you wish to upgrade your experience, book an Enclave room to receive a welcome amenity, nightly turndown service, a minibar with premium goodies, and access to the Enclave Lounge. Breakfast, coffee, snacks and happy hour beverages are served there daily.
Activities and amenities abound, but nothing tops sidling up to one of the two oceanfront infinity pools and grabbing an ice-cold margarita from the swim-up bar. The Eforea Spa deserves praise for its impressive treatment menu, plus rejuvenating hydrotherapy pools. For more action, participate in beach sports competitions or attend the resort’s nightly pool parties.
Make sure to bring a healthy appetite. Maxal is the place to go for authentic Mexican dishes, while La Luce will satisfy your craving for trattoria-style Italian fare. If you’d rather savor a mix of Southeast Asian flavors, check out Sunan. Not to be missed are the Mojito Lounge, where you can sip a cocktail from an indoor swing, and the chic Sky Bar.
Whether you’re traveling as a family or a couple without kids, know that there’s space for everyone. The resort has an adults-only wing and kids and teen clubs with age-appropriate activities.
DoubleTree by Hilton Bodrum Isil Club All-Inclusive Resort
DOUBLETREE BY HILTON BODRUM ISIL CLUB RESORT/FACEBOOK
Not all of Hilton’s all-inclusive resorts are in Mexico and the Caribbean; a handful can be found in Turkey, including in stylish, A-lister-approved Bodrum. One of the region’s best resorts is an all-inclusive take on the popular DoubleTree brand.
At the DoubleTree by Hilton Bodrum Isil Club All-Inclusive Resort, you can practice your backhand swing on a tennis court, play table tennis and lounge on the beach facing the Aegean Sea. Other highlights include a pool that looks out over turquoise waters and a kiddie pool with waterslides. There’s even an elevated spa with a full menu of treatments and a Turkish hammam.
When your stomach starts to grumble, you’ll have four dining outlets to choose from: an indoor-outdoor buffet open throughout the day, an Italian restaurant with beautiful outdoor seating, a seafood restaurant by the water, and a casual poolside spot for breakfast and snacks. The Sunset Lounge Bar is the most memorable of the three bars due to its location on a massive outdoor terrace.
Inside the 277 guest rooms and suites, you’ll find all you need for a restful night’s sleep. The predominantly white spaces come outfitted with minifridges, high-definition TVs, walk-in showers, and attached balconies or terraces, among other modern-day amenities.
Another great Turkish Hilton all-inclusive resort is on the Aegean in Mugla, east of Bodrum. The Hilton Dalaman Sarigerme Resort & Spa also sits at the mouth of the Dalaman River, so the views are stunning.
At this 538-room resort, accommodations come in all shapes and sizes, from entry-level king guest rooms with balconies to luxurious Lake House villas with swim-up pool access, living rooms and soaking tubs. If you need to accommodate a large group, the three-bedroom presidential suite sleeps 10 and comes with butler service and round-trip ground transportation from the airport, plus a kitchen and four bathrooms.
Getting bored at the Hilton Dalaman Sarigerme is practically impossible. There are 10 pools to explore, waterslides to whiz down, a private beach, a kids club and a sprawling 24-hour fitness center. Adrenaline junkies can try water sports like kiteboarding and windsurfing. If relaxation is what’s calling, skip the adventure and plan a day of pampering at the Elysion Spa.
Food and beverage options range from an Instagram-cool teppanyaki restaurant and a glitzy Italian eatery to a piano bar and an international buffet. If you feel sluggish, head to Citrus Coffee & Bar for an authentic Turkish coffee pick-me-up.
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