Matcha has skyrocketed in popularity lately, with matcha shots, lattes, teas, and even desserts appearing everywhere from health stores to coffee shops.
Like tea , matcha comes from the tea plant. However, it’s grown differently and features a unique nutrient profile.
Farmers grow matcha by covering their tea plants 20–30 days before harvest to avoid direct sunlight. This increases chlorophyll production, boosts the amino alkanoic acid content, and provides the plant a darker green hue.
Once the tea leaves are harvested, the stems and veins are removed and therefore the leaves are ground up into a fine powder referred to as matcha.
Matcha contains the nutrients from the whole tea , which ends up with a greater amount of caffeine and antioxidants than typically found in tea .
Studies of matcha and its components have unearthed a spread of advantages , showing that it can help protect the liver, promote heart health, and even aid in weight loss.
Here are 7 health benefits of matcha tea, all supported by science.
1. High in antioxidants
Matcha is rich in catechins, a category of plant compounds in tea that act as natural antioxidants.
Antioxidants help stabilize harmful free radicals, which are compounds which will damage cells and cause chronic disease.
When you add matcha powder to the predicament to form tea, the tea contains all the nutrients from the whole leaf. it’ll tend to possess more catechins and antioxidants than simply steeping tea leaves in water.
In fact, by one estimate, the amount of certain catechins in matcha is up to 137 times greater than in other sorts of tea.
One study showed that giving mice matcha supplements reduced damage caused by free radicals and enhanced antioxidant activity.
Including matcha in your diet could increase your antioxidant intake, which can help prevent cell damage and even lower your risk of several chronic diseases.
Matcha contains a concentrated amount of antioxidants, which can reduce cell damage and stop chronic disease.
2. May help protect the liver
The liver is significant to health and plays a central role in flushing out toxins, metabolizing drugs, and processing nutrients.
Some studies have found that matcha may help protect the health of your liver.
One study gave diabetic rats matcha for 16 weeks and located that it helped prevent damage to both the kidneys and liver
Another study gave 80 people with nonalcoholic liver disease either a placebo or 500 mg of tea extract daily for 90 days.
After 12 weeks, tea extract significantly reduced liver enzyme levels. Elevated levels of those enzymes are a marker of liver damage.Furthermore, an analysis of 15 studies found that drinking tea was related to a decreased risk of disease.
However, it’s important to recollect that there could also be other factors involved during this association.
More research is required to see the consequences of matcha on the overall population, since most research is restricted to studies examining the consequences of tea extract in animals.
Some studies have shown that matcha could prevent liver damage and reduce the danger of disease . However, additional studies are needed to see the consequences on humans within the general population.
3. Boosts brain function
Some research shows that several of the components in matcha could help enhance brain function.
One study in 23 people checked out how people performed on a series of tasks designed to live brain performance.
Some participants consumed either matcha tea or a bar containing 4 grams of matcha, while the control group consumed a placebo tea or bar.
The researchers found that matcha caused improvements in attention, response time , and memory, compared to the placebo.
Another small study showed that consuming 2 grams of tea powder daily for two months helped improve brain function in older people.
Additionally, matcha contains a more concentrated amount of caffeine than tea , packing in 35 mg of caffeine per half teaspoon (about 1 gram) of matcha powder.
Multiple studies have linked caffeine consumption to improvements in brain function, citing faster reaction times, increased attention, and enhanced memory.
Matcha also contains a compound called L-theanine, which alters the consequences of caffeine, promoting alertness and helping avoid the crash in energy levels which will follow caffeine consumption.
L-theanine has also been shown to extend alpha rhythm activity within the brain, which can help induce relaxation and reduce stress levels.
Matcha has been shown to enhance attention, memory, and response time . It also contains caffeine and L-theanine, which may improve several aspects of brain function.
4. May help prevent cancer
Matcha is full of health-promoting compounds, including some that are linked to cancer prevention in tube and animal studies.
In one study, tea extract decreased tumor size and slowed the expansion of carcinoma cells in rats. Matcha is particularly high in epigallocatechin-3-gallate (EGCG), a kind of catechin that has been shown to possess powerful anti-cancer properties.
One tube study found that the EGCG in matcha helped exterminate prostatic adenocarcinoma cells Other tube studies have shown that EGCG is effective against skin, lung, and cancer of the liver
Keep in mind that these were tube and animal studies watching specific compounds found in matcha. Further research is required to work out how these results may translate to humans.
Test tube and animal studies have found that the compounds in matcha may inhibit the expansion of cancer cells.
5. May promote heart health
Heart disease is the leading explanation for death worldwide, accounting for an estimated one-third of all deaths in people over the age of 35 .Some studies have shown that drinking tea , which features a similar nutrient profile to matcha, may help protect against heart disease .
Green tea has been shown to scale back levels of total and “bad” LDL cholesterol , also as triglycerides.
It may also help prevent the oxidation of LDL cholesterol , another factor which will protect against heart condition.
Observational studies have also shown that drinking tea is related to a reduced risk of heart condition and stroke.When combined with a well-rounded diet and healthy lifestyle, drinking matcha may help keep your heart healthy and protect against disease.
Studies show that tea and matcha can decrease several heart condition risk factors.
6. Helps you reduce
Take a glance at any weight loss supplement and there’s an honest chance you’ll see “green tea extract” listed within the ingredients.
Green tea is documented for its ability to reinforce weight loss. In fact, studies show that it’s going to help speed up metabolism to extend energy expenditure and boost fat burning.
One small study showed that taking tea extract during moderate exercise increased fat burning by 17% .Another study in 14 people found that taking a supplement containing tea extract significantly boosted 24-hour energy expenditure, compared to a placebo.A review of 11 studies also showed that tea reduced weight and helped maintain weight loss.Although most of those studies focused on tea extract, matcha comes from an equivalent plant and will have an equivalent effect.
Some studies show that tea extract helps increase metabolism and fat burning, both of which can aid weight loss.
7. Matcha tea is extremely easy to organize
Taking advantage of the various health benefits of matcha is straightforward — and therefore the tea tastes delicious.
You can make traditional matcha tea by sifting 1–2 teaspoons (2–4 grams) of matcha powder into your cup, adding 2 ounces (59 ml) of predicament , and mixing it alongside a bamboo whisk.
You can also adjust the ratio of matcha powder to water to support your preferred consistency.
For a thinner tea, reduce the powder to a half teaspoon (1 gram) and blend with 3–4 ounces (89–118 ml) of predicament .
If you favor a more concentrated version, combine 2 teaspoons (4 grams) of powder with just 1 ounce (30 ml) of water.
If you’re feeling creative, you’ll even try whipping up matcha lattes, puddings, or protein smoothies to spice up the nutrient content of your favorite recipes.
As always, moderation is vital . Although matcha is brimming with health benefits, more isn’t necessarily better.
In fact, liver problems are reported in some people that drank high amounts of tea daily.
Drinking matcha can also increase your exposure to contaminants like pesticides, chemicals, and even arsenic found within the soil where the tea plants are grown.The maximum tolerable intake of matcha powder is unclear and depends on the individual. To be safe, confirm to consume matcha carefully .
It’s best to stay to 1–2 cups per day and appear for certified organic varieties to take advantage of matcha’s many health benefits without risking any side effects.