Matcha’s popularity has increased in recent years, with many cafes and restaurants now launching specialty drinks and snacks infused with matcha. Even coffee lovers are turning to the green side, replacing their espressos and cold brews with matcha lattes and smoothies. Demand for this product is so great that even centuries-old tea companies like iPod Tea are running out of matching supplies.1
But what exactly is matcha and what benefits do you get from this active and “Instagram” drink? Let’s take a closer look at the benefits you can reap from this delicious and healthy drink.
Matcha 101
Made from the young, bright green leaves of the Camellia sinensis plant, matcha is a fine powder Japanese tea with a bright green color. This plant is the same that is used to make green and black tea; However, these teas differ from each other in how they are grown and prepared.
Green and black tea are harvested from plants that are fully exposed to the sun. To make green tea, the leaves are taken, heated and then dried. With black tea, after the leaves are harvested, they are exposed to air, which leads to oxidation and turns the leaves black and gives them a different flavor.2
On the other hand, tea plants used for matcha production are grown in the shade. The bushes are covered with a bamboo mat to prevent excessive sunlight. After harvesting, the leaves called “Tencha” are carefully ground at a controlled temperature to form a fine powder. Matcha leaves are harvested only once a year.
Many people think that the green color of tea comes from additives, but it is actually 100% natural, and is a result of the increased chlorophyll content in the leaves. A 2021 review published in Molecule explains:3
“In this process, plants are able to produce bioactive compounds, including chlorophyll and theanine, which are responsible for the unique, non-bitter taste and characteristic of matcha, the vibrant color, a large amount of amino acids and bioactive compounds. As a result, matcha is a green tea that is highly valued in terms of quality and very fragrant. It is considered.
The traditional method of matchmaking is to steep the powder in a stone bowl to produce a thick, bright green tea. Each matcha brew is different because tea producers try to balance different flavors – umami, sweetness and bitterness – and aroma in their product.
There are also different grades, ceremonial grade matcha is the highest quality and the most expensive. Used in traditional tea ceremonies and Buddhist temples, it has a green appearance, smooth, powdery texture and a smooth balanced sweetness. Meanwhile, the more affordable ones are used as culinary substitutes for baking and making matte lattes.4
The nutrients of matcha are not comparable
The unique growing process is responsible for matcha’s remarkable nutritional profile. Each sip provides you with high levels of amino acids and bioactive compounds, including chlorophyll and tannins. According to an article published in the interview:5
“There is some evidence that chlorophyll has health benefits – including anti-inflammatory, anti-cancer and anti-obesity effects – due to its antioxidant properties.
Antioxidants destroy free radicals, which are unstable molecules that damage our cells. Tannin has been shown to improve sleep and reduce stress and anxiety. Another well-known food source of theanine is mushrooms.
Matcha also contains caffeine; But it doesn’t cause the side effects that some people experience when they drink coffee. This is mainly due to the theanine in matcha. A Style Rav article explains:
“L-theanine works together with the caffeine in matcha to create what many describe as a ‘calm alertness.’6
However, macaan provides most of its health benefits in the form of polyphenols, a high antioxidant content that makes up 30 percent of the dry weight of tea. “Polyphenols are believed to be particularly powerful antioxidants, with effects comparable to those of vitamins C and E, carotene, and tocopherol,” the study noted.
The phenolic compounds found in matcha are called catechins, which help scavenge free radicals and protect against harmful UV light. They are also said to have anti-allergic, anti-inflammatory, anti-microbial, anti-viral and anti-cancer properties.7 Catechins are also found in regular green tea, but studies show that matcha provides three times more catechins per serving than green tea. 90% of the polyphenols in matcha are composed of catechins.8
There are four main catechins found in matcha, namely epicatechin (EGCG). Of these four, EGCG is the most active and abundant, providing a wide range of benefits.9
“Tea-derived catechins can scavenge free radicals and enhance the activity of detoxifying enzymes glutathione peroxidase, catalase, and glutathione reductase… (C)catechins have greater antioxidant capacity than glutathione, vitamin C, and flavonoids, attesting to their key role in maintaining cellular redox homeostasis.” According to the researchers.10
Matcha supports good cognitive function
If you find it difficult to focus on tasks and struggle to stay focused, drinking matcha can give you a brain boost thanks to theanine, caffeine and catechins.
Recent studies support these findings; For example, a 2024 randomized controlled trial was published in PLoS One11 It found that match drinking improved social cognition scores and sleep quality among elderly participants with cognitive decline and mild cognitive impairment.
“Current research suggests that regular consumption of matcha improves emotional awareness and sleep quality in older adults with mild cognitive decline. Given matcha green tea’s wide availability and cultural acceptance, incorporating it into the daily routine may provide a simple and effective strategy to improve cognitive function.” and dementia prevention”. The authors of the study said.12
A critical review of current research published in the Journal of Food Science13 He looked at five experimental human studies and evaluated the effects of matcha when consumed daily. The participants consumed 2 to 4 grams (or 1 to 2 teaspoons) of matcha powder daily. The results showed that compared to the placebo, matcha was more effective in reducing stress and anxiety by improving memory and cognitive functions.
“Furthermore, recent studies on EGCG, the main catechin in matcha, have shown that it has a neuroprotective effect on neurological diseases, acting as an active compound that improves mental disorders.” The researchers added.14
Struggling with slow metabolism and excess weight? Drink on matcha
If you’re struggling to lose a few pounds, drinking matcha tea may be to your advantage. Studies have shown that the catechins found in matcha, especially EGCG, can significantly reduce body weight, body mass index (BMI), and abdominal fat.15 For example, a study published in the American Journal of Clinical Nutrition increased thermogenesis (the process by which the body burns calories to produce heat) by 43%.16
In 2022, the animal study was published in the journal Frontiers in Nutrition17 It has also been suggested that matcha may target the gut-liver axis to support metabolism and prevent obesity. Essentially, it helps digest more fats by maintaining a balance of both good bacteria and fat-digesting bile acids in the gut.
“In particular, matcha treatment provides valuable information for the exploration of functional probiotics through enrichment of SCFAs (short chain fatty acids) such as Faecalibaculum, Alloprevotella, and probiotics such as Akkermansia muciniphila and hypolipidemic activity.” The authors of the study concluded.18
Recent studies highlight the anti-cancer benefits of EGCG
EGCG, which is abundant in matcha and green tea, has recently received attention for its cancer-preventing potential.19 According to researchers:
“EGCG anti-proliferative, anti-angiogenic and pro-apoptotic effects have been found in several cancer cell lines and animal models. EGCG has shown the ability to interrupt various signaling pathways related to cellular proliferation and division in various types of cancer. EGCG’s anti-cancer activity on various cancer markers It is a medium of intervention.”20
Simply put, EGCG inhibits the growth and development of cancer by affecting cell signaling pathways. Another mechanism that EGCG affects is angiogenesis – the process by which tumors develop their own blood supply. By disrupting angiogenesis, tumor cells don’t get enough blood, which means less oxygen and nutrients these cells need to thrive. This hinders their growth and reduces the size of the tumor.21
Other Whole-Body Benefits of Matcha
The taste of matcha is described as green tea, but it is slightly bitter.22 If you’re used to loose leaf tea and tea bags, switching to matcha may take some getting used to. Since it’s in powdered form, your tea can be grainy if you don’t make enough or use the right water-to-powder ratio.
Brewing matcha takes some practice, but don’t worry—it’s well worth the effort given the many benefits associated with this drink.
• Supporting the health of your immune system- Rutin, a polyphenol compound found in matcha, has anti-inflammatory properties, supports your immune system, and clogs blood vessels.23
• Relieving stress and anxiety Animal models and human trials have shown the relaxing benefits of l-theanine in tea.24
• Promoting a healthy gut microbiome- In the year A 2022 study looked at the effect of drinking on the intestinal microbiota and found that it helped increase beneficial bacteria such as Coprococcus and reduce pathogenic Fusobacteria in the gut, which has a significant impact on gut and digestive health.25
• Supporting the cleansing of toxic chemicals from your system: Chlorophyll, which is abundant in matcha tea, improves detoxification and supports liver health. According to one study:
“The liver plays an important role in the metabolism and elimination of endocrine disrupting chemicals from the body. Chlorophyll stimulates liver function and helps detoxify these compounds, thereby reducing their accumulation and impact on the endocrine system.”26
• Promote good heart health- The catechins in matcha promote cardiovascular health by lowering blood triglycerides and low-density-lipoprotein (LDL) cholesterol and increasing high-density lipoprotein (HDL) cholesterol. According to one study, matcha “leads to an improved lipid metabolism and therefore an improvement in body weight and heart health.”27
Specifically, EGCG inhibits the expression of genes involved in lipid metabolism, such as FAS, SCD1, and SREBP1, leading to the release of free fatty acids.28
How to make matcha cup
In Japan, the birthplace of matcha, special ceremonies revolve around brewing this tea properly. If you want to try traditional matcha, you’ll need a few tools, including a chawan (tea bowl), chasen (bamboo whisk) and chashaku (tea spoon).29 If you want to keep it simple, you can skip these and use your existing kitchen utensils. However, you still need a whisk; A normal egg whisk will suffice.
iPod Tea website30 It offers several matcha recipes to guide you. Here’s a simple recipe for classic matcha (usucha).
Directions
- Pour the match into the tea bowl/cup. Use 1 level teaspoon (or 1.5 heaped teaspoons).
- Add 2 ounces (60 ml) of water. It should be around 176 degrees Fahrenheit (80 degrees Celsius). To do this, just pour boiled water into a separate cup, let it cool for some time and then pour it into the tea bowl/cup.
- Make a zigzag or “M” shape and shake the tea vigorously. Do this for 15 seconds, or until the tea is frothy. Enjoy your freshly brewed matcha tea!
