Health Benefits Of Matcha Tea

Introduction

Match green tea is a type of Japanese tea grown in a unique and traditional way. The traditional way of growing matcha is by shading the plant during the growth process to enhance the production of its chemical components including caffeine, theanine, chlorophyll and different types of other biological content. 

Matcha tea has a unique flavour and is considered a high-quality drink. Because of its high antioxidant and anti-inflammatory properties, matcha tea can promote human health and prevent some diseases. Drinking matcha tea on regular consumption may have a positive effect on both physical and mental health.

Matcha is a powdered version of Japanese green tea (Camellia sinensis), and it has become a popular drink worldwide. It is significantly high in antioxidants due to its special growing and cultivation method. The bushes are usually covered with bamboo mats to prevent excessive sunlight, as this would help in producing more amino acids and bioactive components. After that, only high grade young leaves are selected for further processing to avoid oxidation.

Several studies have been conducted to find out about the health benefits and effectiveness of matcha tea chemical components, and what makes it a very unique drink. 

About matcha tea

60 -70% of the nutrients in matcha tea are insoluble such as fibres, chlorophylls and proteins. The rest are soluble components such as water-soluble vitamins, caffeine, water-soluble fibres, amino acids and minerals. Matcha tea is high in caffeine, because it is made of young buds and leaves which contain higher caffeine than mature leaves.

Health benefits of matcha tea

1. Antioxidant

When the body is under oxidative stress, the imbalance between antioxidant capacity of the body and the reactive oxygen leads to the damage of healthy DNA, lipids and proteins, eventually leading to the development of many chronic diseases. The bioactive components such as polyphenol in matcha tea play an essential role as antioxidants that eventually promote the function of DNA and other components in the body.

• Inhibits the Propagation of Cancer Stem Cells 

Latest research has suggested that green tea has chemo-preventive and anti-bacterial activities. Matcha tea specifically has an ingredient called epigallocatechin -3-gallate which acts as an anti-tumor that functions against cancer cells.

• Anti Obesity

Studies have suggested regular consumption of matcha can improve metabolic rate and the breakdown of fatty acids.

• Antiviral Effects

Many studies have been conducted to study the effect of matcha tea properties on viral infection and immune response. The studies were conducted on specific components of matcha namely, tannic acid and 3-isotheaflavin-3- gallate. It was found that tannic acid has an inhibitory effect on SAR COVID.

• Anti Hypertensive Effect 

Some studies suggest that daily consumption of matcha tea may reduce the chances of hypertension.

• Effect Of Matcha Tea On Mental Health

The antioxidant activity of the matcha components have positive effects on mental stability, well being and consciousness. Matcha decreases stress and anxiety, and has long and short term effects on cognitive functions.

• It improves the immune system

Catechins found in matcha tea are known to support the human immune system. It can fight against bacteria and viruses, therefore, drinking matcha every morning will help you get less sick and recover fast. There is evidence that matcha protects against brain function decline in older individuals. 

Nutrients we can get from matcha tea

1. Catechin: a type of phenolic compound, it is the key component for matcha’s antioxidant activity. Matcha tea has four main catechin components - epicatechin (EC), epicatechin-3-gallate (ECG), epigallocatechin (EGC) and epigallocatechin-3-gallate (EGCG). Those phenolic compounds are found naturally in Camellia sinensis leaves. As a result, matcha can be described as the most nutritious beverage with catechin in a person's daily diet
2. Caffeine: besides being an essential component of teas and responsible for their desirable taste, caffeine is a great antioxidant, and the amount of caffeine depends on the time of harvest and age of leaves. Older leaves usually have less amount of caffeine. Matcha has a relatively high content of caffeine - regular green tea has 11.3 – 24.67mg/g while matcha contains 18.9 – 44.4mg/g, which is higher than the content of caffeine in coffee beans that fall within 10.0 – 12.0mg/g
3. Phenolic acid: this acid is known for its antioxidant and anti-inflammatory component. In addition to being a neuroprotective component, it was found that phenolic acid prevents metastasis and inhibits the growth of cancer cells
4. Vitamin C: a powerful antioxidant that promotes the immune response in the human body. Matcha tea has double the amount of vitamin C than regular green tea
5. Theanine: an amino acid found in the camelliaa sinensis leaves. Because of the shade growing process of matcha leaves, theanine doesn't break down which makes matcha tea higher in theanine than other green teas. The combination of theanine and caffeine enhances the concentration and efficiency more than the use of either component separately
6. Chlorophyll: the content of chlorophyll in matcha is high because of the shade growing procedure whilst also giving matcha its unique green colour. Chlorophyll has high antioxidant and anti-inflammatory activities
7. Quercetin:  it is a chemical component that has antioxidant and neuroprotective activity. In addition, it was found that quercetin plays a role in carbohydrate metabolism and regulating insulin secretion by inhibiting glucose absorption from the gastrointestinal system. The combination of quercetin with epigallocatechin gallate (EGCG) is considered an enhanced anticarcinogenic component. The content of quercetin in matcha powder was determined to be 1.2mg/mL which is higher than any other type of green tea

Ways to include matcha tea in our diet

Matcha has become popular to the point you can find your favourite drink and food with matcha added on - matcha lattes, smoothies, donuts, cookies and more.

Here are some simple ideas on how to add matcha in your diet:

1. Matcha tea- the simplest and traditional way of drinking matcha tea is adding matcha powder and dissolving it in hot water
2. Put it in baked goods- since matcha comes in a powder form, you can replace a certain amount of flour with the matcha powder, and that would give your baked goods a nice green colour in addition to amazing benefits
3. Matcha mixed with oatmeal bowl- you can stir some matcha powder with your oatmeal
4. Add it to your favourite smoothie to make it healthier
5. Make a matcha latte- dissolve a few teaspoons of matcha powder in a quarter cup of hot water and add steamed milk on top
6. Mint iced matcha lemonade- for this drink you need a quarter lemon, half teaspoon of matcha, some mint leaves, one cup of water, add them all together and blend

Side effects of matcha and how much to consume

Matcha tea is safe to consume in general; however, it is a caffeinated drink which makes it problematic when high doses are consumed. Too much matcha tea can cause headaches, stomach discomfort, unstable bladder, insomnia and irritability. 

Fortunately, studies suggested that consuming no more than 8g of matcha is actually beneficial. This means you can enjoy 2-3 cups daily without suffering from side effects.

How much is too much matcha caffeine?

Matcha is like coffee - consuming too much caffeine is unpleasant. When you consume high quality matcha like Matcha Karii, you can expect 35-50 mg caffeine in every serving. Studies recommend not to consume more than 400mg of caffeine every day for a healthy adult, as going beyond this amount would lead to disturbing side effects.

Poor matcha quality side effect 

A high quality matcha powder should feel very fine and silky, while a bad quality comes in yellowish green and has a bitter taste. Consuming poor quality matcha daily can cause unpleasant side effects such as abdominal pain, nausea and vomiting, diarrhoea and sometimes irregular heart rhythm. 

Summary

The Japanese matcha powder has become popular worldwide for its high contents of antioxidant and anti-inflammatory substances. Many studies have been conducted in laboratories on matcha tea and showed several health benefits when consumed on a regular basis and within the suggested quantities. Due to its high caffeine content, it will boost your energy and provide you with the feeling of calmness and focus. 

Studies have investigated its impact on health issues like fatigue, obesity and blood pressure, however, clinical evidence of the health benefits of matcha is still limited. Matcha has shown potential in improving brain function because of its content of theanine. Drinking matcha with a proper diet can aid weight loss, as studies suggest that matcha enhances fat oxidation, meaning your body will be faster at breaking down fat and using it for energy.

However, always check with your doctor before adding anything to your everyday routine to figure out what’s best for you and your individual health