Matcha, the powdered form of green tea, is all the rage in hip coffee and tea spots worldwide. Its roots trace back to China's Tang Dynasty in the 8th century when making tea from ground leaves gained traction. Fast forward to the 12th century, and it was a common practice. Then, in 1191, a Zen monk named Myoan Eisai stumbled upon matcha and brought its seeds to Japan, planting them in a Kyoto temple garden.
Though it comes from the same plant as green tea, matcha is grown differently to pack in more of those good-for-you phytochemicals. About 25 days before harvest, the tea plants are shaded, ramping up amino acid and chlorophyll levels.
Made by grinding Camellia sinensis leaves into a fine powder, matcha has become a health craze lately.
Let’s dive into the top six health perks of matcha.
Matcha Has Powerful Antioxidants
Antioxidants play a crucial role in shielding the body against free radicals, those unstable molecules capable of causing cellular harm. Matcha boasts a wealth of antioxidants, including catechins and epicatechins, renowned for their anti-inflammatory properties.
Unlike traditional green tea leaves steeped in hot water, matcha powder retains all the nutrients from the entire tea leaf, resulting in higher levels of catechins and other antioxidants. One study revealed that matcha contains up to 137 times more catechins than conventionally brewed green tea.
These antioxidants serve as potent defenders, lowering the risk of chronic diseases. Incorporating matcha into your diet can elevate your antioxidant levels, potentially warding off cellular damage. Research indicates that consuming antioxidant-rich foods like matcha correlates with a reduced risk of chronic oxidative stress-related conditions, such as cardiovascular diseases and overall mortality.
Matcha May Help You Manage Healthy Weight
Matcha could potentially rev up your metabolism and enhance fat-burning capabilities, potentially aiding in weight loss. The combination of caffeine and L-theanine, an amino acid present in matcha, may elevate energy levels while inducing relaxation and reducing stress. Consequently, this could result in enhanced physical performance and a decrease in body fat percentage.
Research suggests that consuming green tea extract during moderate exercise can boost fat burning by 17%. Additionally, taking green tea supplements has been shown to significantly increase 24-hour energy expenditure. Moreover, green tea consumption has been linked to reduced body weight and the maintenance of weight loss in various studies.
Incorporating matcha into a well-rounded diet could assist in managing a healthy weight while also ramping up metabolism and energy levels.
Matcha May Have Anti-Aging Properties
The antioxidants present in matcha offer a potential boost to skin health, potentially reducing the visibility of fine lines and wrinkles. These antioxidants also play a role in shielding the skin from the harmful effects of UV rays and pollution, both of which contribute to skin aging.
Matcha's antioxidants help safeguard skin cells from the detrimental impact of reactive oxygen species (ROS), which are known to exacerbate aging signs, inflammation, and photodamage by increasing oxidative stress. Furthermore, matcha antioxidants may stimulate cell renewal and collagen synthesis in the skin, aiding in maintaining a youthful appearance with potent anti-aging properties.
Regular consumption of matcha could contribute to a more youthful appearance by fostering cell renewal and collagen production while protecting against UV rays, pollution, inflammation, and oxidative stress.
Matcha May Protect Your Liver
The liver, a crucial organ responsible for detoxification, nutrient processing, and over 500 other functions, plays a pivotal role in maintaining overall health. Matcha might offer benefits for liver function.
In one study, 80 participants with nonalcoholic fatty liver disease were given 500 mg of green tea extract daily for 90 days, while others received a placebo. The group taking the green tea extract experienced a significant decrease in liver enzyme levels compared to the placebo group. Elevated liver enzyme levels are typically indicative of liver damage.
Another study demonstrated that diabetic rats administered matcha for 16 weeks were shielded from liver and kidney damage typically associated with diabetes. Additionally, research has shown that regular green tea consumption is associated with a reduced risk of liver disease.
Incorporating matcha into your daily regimen could potentially offer protection for your liver, an indispensable organ vital for overall well-being.
Matcha May Have Positive Effects on Heart Health
The catechins present in matcha may contribute to enhanced blood flow and reduced cholesterol levels. Studies indicate that both LDL (bad) cholesterol levels and overall cholesterol, as well as triglycerides, tend to decrease with green tea consumption.
Further research suggests a correlation between green tea intake and a decreased risk of heart disease and stroke. Compounds found in matcha are believed to aid in breaking down plaques that could potentially cause blockages in the coronary arteries of the heart. Additionally, matcha is abundant in polyphenols, antioxidants associated with lower blood pressure and improved heart health.
Given that heart disease remains the leading cause of death globally, incorporating matcha into your diet as a regular source of heart-protective micronutrients could be a positive step toward improving cardiovascular health.
Matcha May Help Your Brain Perform Better
Numerous studies suggest that the components of matcha, such as caffeine and L-theanine, can provide a cognitive boost.
In one study, elderly individuals who consumed 2 grams of matcha powder daily for two months experienced improvements in brain function. Matcha contains approximately 35 mg of caffeine per gram, equivalent to about half a teaspoon of matcha powder. Research indicates that caffeine can positively impact brain function, leading to faster reaction times, improved memory, and heightened attention.
L-theanine, a compound present in Matcha, works synergistically with caffeine, helping to mitigate the energy crash often associated with caffeine consumption. L-theanine also promotes alertness and has been shown to increase alpha-wave activity in the brain, potentially inducing relaxation by reducing stress levels, which can have beneficial effects on brain function.
Another study demonstrated that matcha consumption improved memory, attention, and reaction time compared to a placebo. Elevate your cognitive function by incorporating more matcha into your routine today.
Before You Begin a Matcha Routine
While matcha offers numerous health advantages, it's essential to consider a few precautions before incorporating it into your daily routine.
Firstly, matcha is rich in caffeine. While caffeine can provide benefits like increased energy and alertness, individuals sensitive to its effects may find it overly stimulating, experiencing symptoms such as jitteriness, anxiety, or difficulty falling asleep.
For those sensitive to caffeine, consuming matcha in moderation or opting for lower doses may be advisable. Additionally, matcha can temporarily elevate stomach acid levels post-consumption, potentially leading to feelings of queasiness or an upset stomach.
Due to its high caffeine content, excessive consumption of matcha could also result in diarrhea as a possible adverse effect.
Furthermore, some cases of liver toxicity have been associated with extremely high daily matcha consumption. It's crucial to remember that with matcha, moderation is key.
Limiting matcha tea intake to one or two cups daily should help mitigate most negative side effects.
Conclusion
The myriad health benefits of matcha have elevated this green tea powder to a prized status.
With its abundance of antioxidants, matcha may aid in reducing the risk of chronic illnesses, spanning from heart to liver disease, as evidenced by numerous studies showcasing its protective properties.
These potent antioxidants also confer anti-aging benefits, promoting a more youthful complexion, while potentially aiding in liver repair and enhancing cognitive function for individuals of all ages.
Few supplements boast the ability to facilitate weight loss, safeguard heart health, and alleviate inflammation simultaneously.
Matcha is versatile and easy to prepare, lending itself to various consumption methods. Whether enjoyed as a refreshing tea, incorporated into baked goods for a healthful twist on desserts, blended into a smoothie, or even indulged in as matcha pudding, there's no shortage of ways to savor its benefits.
Welcome to the world of matcha! Embark on the journey to experiencing its numerous health perks today!