Health Benefits of Matcha Green Tea

Many people have heard of the possible health benefits of drinking green tea, but have you heard of the health benefits of drinking matcha?

Why are researchers and health enthusiasts fascinated by matcha? The reason lies in its scientifically-backed health perks. Exploring the science of matcha health benefits, this article reveals compelling evidence detailing matcha’s role in vitality, cognitive function, and disease prevention. Prepare to be informed and inspired by the robust health gains matcha can offer.

Key Takeaways

• Matcha is rich in antioxidants, particularly EGCG (epigallocatechin-3-gallate), which offer multiple health benefits such as cancer prevention, heart health improvement, and enhanced brain function.

• Regular matcha consumption can improve brain function by boosting alpha waves and protect against cognitive decline through the combined effects of EGCG, L-Theanine, and caffeine.

• Matcha supports metabolic health by enhancing metabolism and promoting fat oxidation, which can aid in weight loss and improve cholesterol levels.

Originally used in Chinese and Japanese tea ceremonies, matcha is now gaining increased popularity for its medicinal properties. [1]

What is Matcha?

Matcha is green tea, derived from the Camellia Sinensis plant. However, the method used to produce it and – more importantly – its greatly increased amino acid levels, is what sets it apart.

Matcha is shade grown and made from the youngest leaves of a green tea plant. Younger leaves equate to higher quality and a better matcha taste. After the drying process, the entire leaf is stone-ground into a fine powder that can be dissolved in hot water to create matcha tea.

The unique way in which matcha is grown is what causes the significant increase in antioxidants and nutrients – which when consumed can lead to a healthy lifestyle.

When you drink matcha, you are drinking powdered green tea AKA the whole leaf of green tea in powder form, which means you are getting all of the benefits that matcha has to offer.

Another great way to drink matcha is in a matcha latte or matcha smoothie!

Steeped green tea also contains high nutrient levels, but it simply doesn't match the amino acid levels found in matcha. 

The Health Benefits of Matcha

When you drink organic matcha tea regularly, you can enjoy many health benefits including:

The Science Behind Matcha's Nutritional Benefits

Let's take a look at the science behind the amazing benefits you get when you consume matcha compared to other green teas.

If you’re wondering what makes matcha so special, it’s the high concentration of antioxidants. But what are antioxidants? They are powerful compounds that protect your body against free radicals, unstable molecules that can damage cells. And guess what? Matcha is an antioxidant powerhouse. Regular consumption of this powdered green tea offers a variety of health benefits, including promoting heart health, boosting sustained energy and vitality.

One of the key antioxidants in matcha is EGCG (epigallocatechin-3-gallate), which has been shown to help reduce tumor size and kill cancer cells. In fact, matcha contains a higher concentration of EGCG compared to regular green tea, offering a greater potential for health benefits. Isn’t it amazing that a single cup of matcha can pack such a powerful health punch?

The Antioxidant Profile of Matcha

Ever heard of the ORAC score? It stands for Oxygen Radical Absorbance Capacity, a measure of the antioxidant capacity of different foods. And guess what? Matcha tea has an ORAC value of 1384 units per gram, providing a high antioxidant capacity when consumed. This means that matcha has a stronger antioxidant potential than many other plant foods, including spinach, its ORAC value being 125 times greater.

Catechins like EGCG provide significant health benefits in matcha tea, contributing to its overall antioxidant profile. These antioxidants help neutralize harmful free radicals, protecting your body from cellular damage and disease. With each sip of matcha, you’re not just enjoying a delicious beverage. You’re also taking a step towards better health.

EGCG - Matcha's Star Compound

The star compound of matcha, EGCG, is a potent antioxidant known for its health-boosting properties. Some of the health benefits of matcha green tea include:

• Playing a role in cancer prevention
• Mitigating heart disease risk factors
• Boosting metabolism and aiding in weight loss
• Enhancing brain function and improving focus
• Supporting liver health
• Promoting healthy skin

These benefits are all thanks to the high concentration of EGCG in matcha green tea, which is rich in green tea extract.

But that’s not all. EGCG in matcha also plays a significant role in:

• reducing inflammation and pain associated with arthritis and other inflammatory conditions
• inhibiting cholesterol biosynthesis
• interfering with the absorption of lipids

So, every time you enjoy a cup of matcha, you’re also giving your body a dose of this incredible compound.

Beyond Catechins: Matcha's Full Antioxidant Spectrum

While EGCG and catechins are the stars of the show, matcha offers a broader range of antioxidants. These include polyphenols that help neutralize harmful free radicals, which are implicated in inflammation and chronic diseases.

Matcha’s full antioxidant spectrum contributes to its health-promoting properties. So, whether you’re drinking matcha or using it in your cooking, you’re not just enjoying a delicious flavor, but you’re also taking advantage of a wide array of antioxidants that boost your health.

The Brain-Boosting Effects of Matcha Tea

Feeling foggy? A cup of matcha might just be the pick-me-up your brain needs. Matcha boosts alpha waves in the brain, which soothe the mind and support clear thinking and focus. But how does it do that? The answer lies in key compounds in matcha that contribute to brain function improvement, including EGCG, L-theanine, and caffeine.

Regular consumption of matcha may help:

• Protect against cognitive decline
• Promote memory retention in older adults
• Improve both the speed and accuracy of performance
• Enhance memory
• Enhance mental attention
• Sharpen reaction times

Research has documented the potential health benefits of matcha tea when you drink matcha tea.

L-Theanine: The Amino Acid for Mental Clarity

Let’s delve into one of the key compounds that make matcha a brain booster: L-Theanine. This amino acid works in conjunction with caffeine to provide a calm and focused energy boost without causing drowsiness. So, unlike the rapid energy spike from coffee, matcha’s combination of caffeine and L-Theanine offers a more balanced energy boost that promotes alertness without the jitteriness.

What’s more, matcha’s gradual caffeine release, attributed to its natural composition and the presence of L-Theanine, ensures a more even and prolonged energy lift compared to other sources of caffeine. So, no more mid-afternoon slumps or caffeine crashes. Just sustained energy and focus.

L-theanine, one of the amino acids contained in matcha, is reported to provide a feeling of calm, while still being alert. For this reason, l-theanine has been used to treat anxiety, but not enough research has been performed to confirm its usefulness in this area.

Matcha also contains an amino acid known as epigallocatechin gallate or EGCG, which is a type of catechin.

In one promising study using rodents, EGCG was found to inhibit the growth of cancer cells. [2]

Additionally, a research study was performed on the effectiveness of drinking green tea in preventing DNA damage in people with type-2 diabetes. [3]

This study's findings are quite intriguing...

Study participants were asked to drink two cups of steeped loose-leaf green tea per day over a 12-week period. The results found that DNA damage was significantly reduced. 

Considering that matcha has higher antioxidant properties found in steeped green tea, it can be reasonably concluded that the health benefits of matcha exceed those of other green teas. In fact, the EGCG content in matcha is at least three times greater than most brands of steeped green tea.

One of The Health Benefits of Matcha Is Weight Loss

Losing weight is troublesome for numerous individuals. Adding matcha to your diet can give your body the boost it needs to burn the much-despised body fat.

The fat-burning properties of EGCG found in matcha are especially effective during intense exercise or regular movement.

This is due to the fact that EGCG increases fat oxidation (fat-burning capabilities) while engaging in a workout. A study performed in 2011 found that green tea catechins, as well as matcha and green tea extracts, coupled with a moderate exercise regimen, improved the body's ability to burn fat by speeding up the metabolism.

This is how it works...

The catechin EGCG allows for increased production of norepinephrine in the body. Norepinephrine is a natural hormone that is instrumental in burning body fat. EGCG blocks an enzyme in the body that inhibits norepinephrine production. 

According to a study conducted by the American Journal of Clinical Nutrition: [4]

"Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se. The green tea extract may play a role in the control of body composition via sympathetic activation of thermogenesis, fat oxidation, or both."

Click here to learn more about how matcha may cause weight loss.

Matcha and Metabolic Health: A Scientific Perspective

Matcha isn’t just a brain booster. It’s also a metabolic enhancer. But what does that mean? Metabolism is the process by which your body converts what you eat and drink into energy. And matcha green tea powder has been shown to enhance metabolism and promote fat burning, aiding in the process of weight loss. During physical activities such as brisk walking, matcha green tea can increase the rate of fat oxidation, contributing to more effective weight management.

Besides, matcha consumption can provide the following benefits:

• Sustained energy levels, circumventing the post-caffeine energy slump often experienced with coffee

• Support for long-term weight management

• Positive effects on metabolic health indicators like total cholesterol levels

Can Matcha Burn Belly Fat?

Burning belly fat can be a real challenge. But guess what? Matcha can help! The catechins in matcha have thermogenic properties, increasing the calorie-burning rate by 25%. Matcha contains compounds that potentially increase fat oxidation, beneficial for metabolic health.

But that’s not all. Studies have shown that daily matcha consumption can have several health benefits, including:

• Significantly decreasing body fat, specifically targeting abdominal fat

• Enhancing fat loss when consumed before exercise, with a noted increase in abdominal fat reduction

• Resulting in a weight loss of 3 pounds over three months when adding three cups of high-grade matcha to the diet, without additional lifestyle alterations.

Matcha's Role in a Healthy Diet

Incorporating matcha into a healthy diet can do wonders for your metabolic health. Matcha tea contains vitamins and minerals such as:

• Vitamin C

• Magnesium

• Vitamin A

• B vitamins

These nutrients contribute to metabolic health. So replacing sugary drinks with green tea beverages, such as matcha tea, helps avoid tooth decay, weight gain, and obesity, supporting a healthier diet and metabolic profile.

So next time you feel like reaching for a sugary soda or a high-calorie coffee drink, why not opt for a cup of matcha instead? Not only will you be cutting down on unnecessary calories and sugar, but you’ll also be providing your body with a host of nutrients that support your metabolic health.

The Cardiovascular Benefits of Drinking Matcha Tea

Did you know that matcha is also good for your heart? Yes, you read that right! Matcha tea fosters heart health by its anti-hypertensive, anti-inflammatory, and anti-thrombogenic properties, mitigating the risk of heart disease, heart attacks, and strokes. Catechins in matcha tea, with their lipid-lowering effects, are key agents in the prevention of heart diseases.

What’s more, regular intake of matcha tea has been associated with:

• a significant reduction in both systolic and diastolic blood pressure

• aiding in cholesterol management by potentially lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol

• enhancing energy and stimulating fat metabolism without causing increased blood pressure or cortisol levels.

Matcha's Impact on Blood Pressure

High blood pressure, or hypertension, can lead to severe health complications if left unchecked. But here’s the good news: Matcha contains catechins, which are known to promote vasodilation and thus may assist in blood pressure regulation. Long-term studies have indicated that regular consumption of matcha can help maintain healthy blood pressure levels, due to its catechin content.

In fact, some studies suggest that matcha may have comparable or superior effects in lowering blood pressure when matched against some traditional hypertension medications. However, it’s important to remember that while matcha can support healthy blood pressure levels, it should not replace any medications prescribed by your doctor.

Cholesterol and Matcha: What's the Connection?

Cholesterol is a vital substance in the body, but having too much of it can lead to health problems. The good news? Matcha tea has been linked with improved blood lipid profiles, noted by a reduction in LDL (bad) cholesterol and an increase in HDL (good) cholesterol.

Specifically, green tea consumption, with a focus on drinking green tea at a rate of three cups daily, was shown to reduce total cholesterol and increase HDL cholesterol in patients with type 2 diabetes and nephropathy. However, it’s important to note that clinical studies on green tea’s impact on lipid metabolism have revealed mixed results, indicating that the effect can significantly vary.

Matcha's Anti-inflammatory and Immune-Enhancing Properties

Inflammation is the body’s natural response to injury or infection. But chronic inflammation can lead to various health conditions. Here’s where matcha comes in. Catechins in matcha tea, such as EGCG, can reduce the activation of inflammatory pathways. The anti-inflammatory properties of green tea polyphenols found in matcha could play a role in preventing and treating various inflammatory illnesses.

But there’s more to matcha than just fighting inflammation. It also enhances immune function. Matcha contains high levels of EGCG, which aids in the production of T-cells that help reduce inflammation and combat pathogens. By decreasing inflammation and increasing the production of white blood cells, polyphenols in matcha enhance immune function and, as a result, may improve overall well-being.

Fighting Inflammation with Matcha

The antioxidants in matcha help protect the body from the damaging effects of inflammation. These include catechins, which help neutralize harmful free radicals, protecting your body from cellular damage and disease. With each sip of matcha, you’re not just enjoying a delicious beverage. You’re also battling inflammation, one cup at a time.

Matcha’s antioxidants may assist in reducing chronic health conditions associated with inflammation, such as heart disease and diabetes. Regular consumption of matcha may be beneficial in alleviating symptoms of inflammatory conditions such as asthma and rheumatoid arthritis. The anti-inflammatory properties of matcha are due to its rich content of chlorophyll, antioxidants, and other beneficial compounds.

Boosting Immunity with Every Cup

In addition to its anti-inflammatory properties, matcha also boosts your immune system. How exactly? Matcha can increase the number of T cells, playing a critical role in strengthening the body’s immune response. The flavonoids and antioxidants in matcha form an effective anti-bacterial shield, enhancing the body’s defense against bacteria and viruses.

So, every cup of matcha you drink isn’t just a refreshing beverage. It’s also a boost to your immune system, helping you stay healthy and fight off pathogens. And in these challenging times, who wouldn’t want an immunity booster that’s as delicious as matcha?

Matcha is Rich in Antioxidants and Caffeine

The perks of drinking matcha extend even further than amino acids. Matcha also contains high levels of antioxidants that can reduce the number of free radicals in the body.

Free radicals naturally occur in the body and can be dangerous at higher-than-average levels. Free radicals in high numbers are known to cause damage to healthy cells and are sometimes related to the development of cancer cells.

Exposure to certain toxins, such as cigarette smoke or smog, can factor in unusually high levels of free radicals. The human body makes its own antioxidants; however, the body cannot produce enough antioxidants on its own to combat free radicals.

According to the experts at Cancer.gov, consuming foods and beverages rich in antioxidants helps stabilize harmful free radicals. [5]

One cup of matcha tea has the same amount of antioxidants as 10 cups of regular green tea!

One of the other benefits of matcha tea is that it contains caffeine. Green tea also contains caffeine, but not nearly as much as matcha. Matcha's amount of caffeine compared to a cup of regular coffee is almost equal depending on the level of concentration of matcha powder used.

Caffeine has been found to improve memory. This is particularly true for adults when caffeine is consumed during the afternoon, when most feel sluggish.

Furthermore, mice used in an Alzheimer's study performed at the University of South Florida, who were bred to develop said condition, were able to regain their memory after being given the equivalent of 5 cups of coffee per day. 

How to Brew Matcha Tea!

Matcha is different than other teas in that you consume the powdered matcha green tea leaves in the tea.

Matcha tea is traditionally enjoyed from a bowl, but it can also be enjoyed from your favorite mug.

Step 1. Sift 1-2 teaspoons of premium grade matcha into a bowl.

Step 2. Add 4-6 ounces of hot water. For best results, water should be 175-180 degrees.

Step 3. Whisk vigorously with a bamboo whisk until frothy.

Step 4. Drink your matcha green tea straight from the bowl!

Keep in mind that you are not dissolving the matcha in the water, but rather creating an infusion in which the powdered matcha is suspended in the water.

The tea is traditionally meant to be consumed in 4-6 big gulps.

If you decide to sip your matcha tea, you may find that some of the powder will cease to be suspended in the water and settle to the bottom.

We advise you to use the highest grade of matcha you can afford. We only use ceremonial grade for drinking matcha green tea, and we use premium culinary-grade matcha powder in smoothies and baked goods.

Final Thoughts on The Health Benefits of Matcha

Matcha has proven so far that it's worth the hype!

After centuries of being used for a Chinese or Japanese tea ceremony, matcha has recently gained attention for the incredibly healthy components within it.

The science behind matcha and its benefits is extremely promising.

After considering the results found in the aforementioned research studies, it stands to reason that matcha is an effective way to keep your body healthy and prevent certain illnesses or conditions.

Moreover, seeing as how matcha tea is gaining popularity in our modern-day world, with dietitians and celebrities alike, we can expect the health benefits of matcha tea to be further studied and researched.

Nowadays, you can find matcha tea as a trendy ingredient at coffee shops and bakeries-whether in a latte, or even a cupcake. There are many ways to incorporate matcha tea into your diet in order to enjoy its many health benefits.

For more information visit our Ultimate Guide to the Best Matcha!

Please leave your questions and comments on the Health Benefits of Matcha Green Tea below.

FAQ's

How does matcha tea contribute to better focus and mental clarity?

Matcha contains L-theanine, an amino acid that promotes relaxation and reduces stress without causing drowsiness. When combined with the natural caffeine in matcha, L-theanine enhances cognitive function, leading to improved focus, mental clarity, and alertness.

Can matcha tea help with weight management?

Yes, matcha can aid in weight management. It contains catechins, a type of antioxidant that has been shown to boost metabolism and support fat oxidation. Additionally, matcha provides sustained energy, which can help control food cravings and promote a balanced diet.

What are the benefits of matcha for the immune system?

Matcha is rich in antioxidants, including catechins and polyphenols, which help strengthen the immune system by neutralizing harmful free radicals. The presence of EGCG (epigallocatechin gallate) in matcha also contributes to its immune-boosting properties, promoting overall well-being and resilience against infections and diseases.

References:

1. Matcha  page on Wikipedia retrieved from https:s://en.wikipedia.org/wiki/Matcha
2.  British Journal of Cancer, EGCG, a major component of green tea, inhibits tumour growth by inhibiting VEGF induction in human colon carcinoma cells, retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2363808/pdf/84-6691691a.pdf
3.  Oxford Academic, Redox-linked effects of green tea on DNA damage and repair, and influence of microsatellite polymorphism in HMOX-1: results of a human intervention trial, retrieved from https://academic.oup.com/mutage/article/30/1/129/1000212
4. American Journal of Clinical Nutrition, Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans, retrieved from https://academic.oup.com/ajcn/article/70/6/1040/4729179
5. National Cancer Institute, Antioxidants and Cancer Prevention, retrieved from 
   https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet