6 Ways Matcha Tea Can Improve Your Health
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Matcha tea, derived from the Camellia sinensis plant like green tea, offers a range of health benefits due to its unique growth and nutrient profile.
This delicious beverage has different potential health benefits that can take you to the next level. These are our top 9 potential health benefits of Matcha tea, so keep reading to find out what are those benefits, what are the risks of consuming Matcha tea, and of course, how to make it.
Read on!
What is Matcha?
Matcha is a variant of green tea available in the form of lattes, shots, teas, and desserts. It’s grown differently from traditional green tea, with plants shaded to increase chlorophyll and amino acids, resulting in its distinctive dark green color. After harvesting, the leaves are ground into a fine powder to create matcha.
Matcha is unique because it includes nutrients from the whole tea leaf, offering higher caffeine and antioxidant levels compared to standard green tea.
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Top 6 Potential Health Benefits of Consuming Matcha Tea
1. High in Antioxidants
Besides being a delicious beverage, matcha tea is abundant in catechins, a group of plant compounds found in certain varieties of tea that serve as natural antioxidants.
These antioxidants play a crucial role in stabilizing harmful free radicals, which are compounds capable of causing cell damage and contributing to chronic diseases.
What’s unique about matcha tea is that it’s cultivated in the shade, resulting in lower catechin levels in the harvested leaves compared to other green teas. However, when you dissolve matcha in water, it yields three times more catechins than other teas, according to research.
An enlightening study conducted on mice demonstrated that administering matcha supplements led to a reduction in the damage inflicted by free radicals, while simultaneously enhancing antioxidant activity.
Research suggests by incorporating matcha tea into your diet, you can significantly boost your antioxidant intake, thereby fortifying your defenses against cell damage and mitigating the risk of various chronic diseases.
2. Liver Health
The liver, a pivotal organ in maintaining overall health, assumes a central role in eliminating toxins, processing nutrients, and metabolizing drugs.
Recent research suggests that matcha tea might offer protective effects for your liver.
A comprehensive review comprising 15 studies in 2015 unveiled that the consumption of green tea, akin to matcha tea, was associated with a reduced risk of liver disease.
However, in 2020, certain experts raised an interesting point. They observed that while matcha tea might be advantageous for individuals with nonalcoholic fatty liver disease (NAFLD) by reducing liver enzymes, it has the potential to elevate liver enzymes in those without NAFLD.
As the majority of research is limited to animal studies examining the effects of green tea extract, additional investigation is warranted to determine how matcha tea impacts the broader population.
3. Brain Function Enhancement
Research suggests that several components found in matcha tea have the potential to enhance brain function.
In a study involving 23 participants, an investigation was conducted to evaluate cognitive performance through various tasks. Participants were divided into groups, some of whom consumed matcha tea or a matcha-infused bar, while others in the control group consumed placebos.
The results revealed that individuals who consumed matcha tea displayed notable improvements in areas such as attention, reaction time, and memory compared to those who consumed placebos.
Another study, albeit a smaller one, explored the impact of consuming 2 grams of green tea powder daily for a duration of 2 months on brain function, particularly in older individuals.
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Keep in mind that matcha tea boasts a higher caffeine concentration compared to traditional green tea. While green tea typically contains approximately 11–25 milligrams per gram (mg/g) depending on factors like type, brand, and processing, matcha tea offers a higher range of caffeine content, ranging from 19 to 44 mg/g.
Furthermore, matcha tea contains a unique compound known as L-theanine. This compound not only alters the effects of caffeine but also promotes alertness while helping to mitigate the energy crashes that can occur following caffeine consumption.
4. Potential Cancer Prevention
Matcha tea harbors specific compounds that have shown potential in cancer prevention when studied in controlled environments and animal models.
One of these compounds is epigallocatechin-3-gallate (EGCG), a member of the catechin family with promising anti-cancer properties. This unique compound is found in substantial quantities within matcha tea.
Numerous laboratory and animal studies have indicated the possibility of EGCG and other matcha components playing a role in preventing certain types of cancer.
However, it’s essential to highlight that while these findings are encouraging, additional extensive research is needed to establish the effectiveness of matcha tea in preventing cancer in human subjects.
5. Heart Health
Some studies propose that consuming green tea, which shares a comparable nutrient profile with matcha tea, might offer protection against heart disease.
Green tea intake has been associated with a reduced risk of cardiovascular disease, particularly when compared to coffee consumption.
Moreover, specific studies have indicated that green tea may contribute to lowering the risk of conditions like high blood pressure and other cardiovascular complications in individuals with pre-existing heart conditions.
Matcha tea contains similar compounds to green tea, leading some to speculate that it might deliver comparable benefits in terms of heart health.
However, it’s worth noting that the evidence isn’t entirely consistent, as an animal study has raised questions regarding this assumption. Further research is required to draw definitive conclusions about the heart-protective effects of matcha tea, especially in human subjects.
6. Weight Management
Green tea is famous for its capacity to support weight loss and is frequently included in weight loss supplements.
A review conducted in 2020 reached the conclusion that, when combined with dietary adjustments and physical activity, the consumption of up to 500 mg per day of green tea over 12 weeks could potentially lead to a reduction in body mass index.
It’s worth noting that while most studies have primarily explored the effects of green tea, matcha tea is derived from the same plant and encompasses analogous compounds that might also contribute to weight management.
Side Effects and Risks
Despite its potential health benefits, matcha should be consumed in moderation. It has higher caffeine content than green tea and may lead to side effects like increased heart rate.
Excessive intake of catechins, found in matcha, may cause liver issues, but this is rare when matcha is consumed as food or drink.
Drinking matcha may also expose you to contaminants like pesticides, so it’s essential to opt for certified organic varieties to minimize these risks.
A daily intake of up to 4 grams of matcha powder (about 2 level teaspoons) is considered safe for adults.
How to Make the Best Matcha Tea Ever
Making the best matcha tea requires careful preparation to achieve a smooth, frothy, and flavorful cup. Here’s a step-by-step guide:
Ingredients
1-2 teaspoons of high-quality matcha powder
2 ounces (60 ml) of hot water (not boiling, about 175°F or 80°C)
Optional: Sweetener (e.g., honey or sugar), milk (e.g., almond, soy, or dairy), or flavorings
Instructions
- Sift the matcha: Sifting the matcha powder removes any clumps and ensures a smoother tea. Use a fine-mesh sieve or a matcha sifter, placing it over your tea bowl.
- Add matcha: Measure 1-2 teaspoons of matcha powder using a bamboo scoop (chashaku) or a teaspoon. Carefully transfer it into the sieve.
- Add hot water: Heat the water to around 175°F (80°C). Pour a small amount of hot water (about 2 ounces) into the bowl to cover the matcha.
- Whisk: Using a bamboo whisk (chasen), start whisking the matcha with a rapid back-and-forth motion. Maintain this motion and gradually add the remaining hot water.
- Whisk thoroughly: Whisk the matcha until it becomes frothy and has an even, vibrant green color. This should take about 15-20 seconds.
- Taste and adjust: Once you’ve achieved a frothy texture, taste your matcha tea and adjust anything if needed. This is the perfect time to add your favorite sweetener. You can also add milk or flavorings at this stage if you prefer a matcha latte.
Enjoy!
Sip your delicious matcha tea immediately. It’s best enjoyed fresh.
Variations
- Iced Matcha: For iced matcha, follow the same steps but use cold water and ice instead of hot water.
- Matcha Latte: Substitute part of the water with heated milk and sweeten to taste for a creamy matcha latte.
- Flavored Matcha: Experiment with additions like vanilla extract, cocoa powder, or a dash of cinnamon for unique flavors.
By following these steps, you can prepare a perfect cup of matcha tea to savor and enjoy. Adjust the water-to-matcha ratio, sweeteners, and other ingredients to suit your personal taste.
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