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The benefits of matcha tea
Summary
1It may increase your attention span
Sipping on an iced matcha latte makes you feel alert – and there’s a scientific reason for that. Research has shown that three…
2It can keep your liver healthy
This could be down to the high levels of polyphenolic antioxidants which green tea has...
3Is it safe to drink every day?
It’s perfectly safe to drink matcha green tea every day, but it’s best to consume in moderation…
It’s already on the menu in your favourite coffee shops – and it’s now in smoothies, ice cream, baking, and even beauty products. But if you're not familiar with it, matcha green tea is a beverage from ancient China that made its way to Japan, where most of today's matcha is now produced.
Matcha is a bright green powder made from the ground-up leaves of the camellia sinensis plant, which is the same plant that regular green tea comes from.1
World-renowned for its health benefits, this tea has been used traditionally in Japan for relaxation and even weight management.2
10 health benefits of matcha green tea
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It may increase your attention span
Sipping on an iced matcha latte makes you feel alert – and there’s a scientific reason for that. Research has shown that three of matcha tea’s ingredients – l-theanine, epigallocatechin gallate (EGCG) and caffeine – may help cognitive performance and mood.3
One study put this to the test by giving a group of 23 people either a product containing matcha green tea powder, or a placebo. Those consuming the matcha products compared to placebo versions experienced significant improvements in their attention spans.
The matcha products had mildly positive effects on memory, too.3
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It could help you relax
Matcha green tea powder benefits include an anxiolytic (anti-anxiety) effect, as demonstrated in studies.4 This is thought to be down to the amino acid l-theanine present in matcha green tea lowering the stress response in our bodies.5
And that's not all. Matcha is also thought to help activate both the serotonin and dopamine receptors in the brain – hormones responsible for wellbeing and relaxation.4
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It could aid in weight management
Recent studies have shown that it may support liver function and the gut microbiome, which then plays a critical role in aiding weight loss.2 As with anything though, this can all depend on your body.
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It can protect your heart
Drinking lots of green tea rich in catechins – such as matcha – can help aid in reducing your risk of cardiovascular disease.6 Furthermore, drinking daily matcha and green teas are also associated with a lower risk of experiencing a stroke.7
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It can keep your liver healthy
A 2015 analysis of the research studies available revealed that among green tea drinkers, there was a significant reduction in the risk of liver disease.8
This could be down to the high levels of polyphenolic antioxidants which green tea has, which matcha tea is especially rich in.9
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It’s packed with antioxidants
Matcha tea contains a high level of antioxidant substances, including flavonoids, polyphenols and vitamin C.10 In fact, these substances make up around 30% of matcha teas dry mass.10
Antioxidants help us fight off oxidative stress to our cells – which causes a wide range of diseases and contributes to skin ageing.
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It freshens your breath
Studies have shown that the polyphenols (plant compounds) which are especially rich in matcha green tea has cleansing properties and may help improve bad breath.11
The green tea is thought to neutralise the two smelly sulphur compounds present in the mouth, leaving a fresh result similar to toothpaste.11
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It may help lower cholesterol
High levels of LDL (bad) cholesterol can lead to heart attacks and strokes. But there are certain foods and drinks can help reduce diet-induced high cholesterol – and matcha is one of them.
One study found that daily matcha tea extract lowers of LDL (bad) cholesterol, and a review of the available research concluded that drinking green tea beverages including matcha reduced both LDL and total cholesterol in the subjects studied.12,13
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Skin health
Based on traditional use, matcha tea has been used to support skin health for years. Matcha is also packed with antioxidants, which are the skin’s best friend due to their ability to help reduce damage to skin cells caused by environmental pollutions and UV rays.14
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It tastes great
OK, so this isn’t a health benefit exactly. But how often does something with this many health benefits feel like a treat?
Matcha is a wonderful way to benefit from the health-boosting properties of antioxidants and plant compounds while feeling like you’re indulging in a little of what you fancy. Some people even whisk it with their favourite milk to produce an even creamier texture.
Is it safe to drink matcha green tea every day?
The final say
As we've seen, matcha green tea has various science-backed health benefits. You can drink matcha to unwind, put it on your skin, use it in baking, desserts, and even savoury foods. A vibrant green wonder that'll be your next favourite obsession.
- Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K. Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules [Internet]. 2020 Dec 27;26(1):85. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796401/
- Wang Y, Yu Y, Ding L, Xu P, Zhou J. Matcha green tea targets the gut–liver axis to alleviate obesity and metabolic disorders induced by a high-fat diet. Frontiers in Nutrition. 2022 Aug 1;9.
- Dietz C, Dekker M, Piqueras-Fiszman B. An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance. Food Research International [Internet]. 2017 Sep 1;99(1):72–83. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0963996917301941
- Kurauchi Y, Ohta Y, Matsuda K, Sanematsu W, Devkota HP, Seki T, et al. Matcha Tea Powder’s Antidepressant-like Effect through the Activation of the Dopaminergic System in Mice Is Dependent on Social Isolation Stress. Nutrients [Internet]. 2023 Jan 1;15(3):581. Available from: https://www.mdpi.com/2072-6643/15/3/581
- Williams JL, Everett JM, D’Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, et al. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods for Human Nutrition. 2019 Nov 22;75(1).
- Kuriyama S, Shimazu T, Ohmori K, Kikuchi N, Nakaya N, Nishino Y, et al. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA [Internet]. 2006 Sep 13;296(10):1255–65. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16968850
- Kokubo Y, Iso H, Saito I, Yamagishi K, Yatsuya H, Ishihara J, et al. The Impact of Green Tea and Coffee Consumption on the Reduced Risk of Stroke Incidence in Japanese Population. Stroke. 2013 May;44(5):1369–74.
- Yin X, Yang J, Li T, Song L, Han T, Yang M, et al. The effect of green tea intake on risk of liver disease: a meta analysis. International Journal of Clinical and Experimental Medicine [Internet]. 2015 Jun 15;8(6):8339–46. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4538013/
- Jakubczyk K, Kochman J, Kwiatkowska A, Kałduńska J, Dec K, Kawczuga D, et al. Antioxidant Properties and Nutritional Composition of Matcha Green Tea. Foods [Internet]. 2020 Apr 12;9(4). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231151/#B18-foods-09-00483
- Jakubczyk K, Kochman J, Kwiatkowska A, Kałduńska J, Dec K, Kawczuga D, et al. Antioxidant Properties and Nutritional Composition of Matcha Green Tea. Foods [Internet]. 2020 Apr 12;9(4). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231151/#B18-foods-09-00483
- Lodhia P, Yaegaki K, Khakbaznejad A, Imai T, Sato T, Tanaka T, et al. Effect of green tea on volatile sulfur compounds in mouth air. Journal of Nutritional Science and Vitaminology [Internet]. 2008 Feb 1;54(1):89–94. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18388413
- Xu P, Ying L, Hong G, Wang Y. The effects of the aqueous extract and residue of Matcha on the antioxidant status and lipid and glucose levels in mice fed a high-fat diet. Food & Function. 2016;7(1):294–300.
- Zheng XX, Xu YL, Li SH, Liu XX, Hui R, Huang XH. Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials. The American Journal of Clinical Nutrition. 2011 Jun 27;94(2):601–10.
- Addor FAS. Antioxidants in dermatology. Anais Brasileiros de Dermatologia [Internet]. 2017;92(3):356–62. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514576/
- Mead MN. Diet and Nutrition: Temperance in Green Tea. Environmental Health Perspectives [Internet]. 2007 Sep 1;115(9):A445. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1964900/
- Chen XQ, Wang XB, Guan RF, Tu J, Gong ZH, Zheng N, et al. Blood anticoagulation and antiplatelet activity of green tea (-)-epigallocatechin (EGC) in mice. Food & Function [Internet]. 2013 Oct 1 [cited 2020 May 16];4(10):1521–5. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24056410
- Fan FS. Iron deficiency anemia due to excessive green tea drinking. Clinical Case Reports. 2016 Oct 5;4(11):1053–6.
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