Matcha, a finely ground green powder, is commonly consumed as a hot beverage. This powder, derived from green tea leaves, can also be incorporated into smoothies, baked goods, and boba tea. Its appeal extends beyond its striking colour and rich umami flavour; it is rich in antioxidants, particularly polyphenols, which can be beneficial for health. Potential advantages include weight loss support, increased energy levels, and improved gut health. The most straightforward and effective way to experience these benefits is by enjoying tea made with this vibrant powder. We provide further insights into the advantages of matcha tea and instructions on how to prepare it.

What are the matcha tea benefits?

There are many matcha tea benefits when it comes to your health and well-being. Here is how this tea can help you:

1. Antioxidants

Matcha tea is rich in antioxidant compounds, including flavonoids, polyphenols, and vitamin C, as indicated by a study published in the journal Foods in 2020. Clinical dietitian Fiona Sampat notes that polyphenols, such as catechins, along with phytochemicals like quercetin and chlorophyll, may aid in alleviating oxidative stress, neutralizing free radicals, and minimizing potential cellular damage.

2. Improves heart health

The catechins present in this variety of tea may contribute to the reduction of blood pressure and low-density lipoprotein (LDL), commonly referred to as "bad" cholesterol, within the body. According to the expert, this positive effect is further amplified by Rutin, a bioflavonoid found in matcha.

3. Good for cognitive function

Matcha tea powder is composed of caffeine, epigallocatechin gallate, and L-theanine. Research published in PloS One in 2024 indicates that it positively influences cognitive function and mood. An expert notes that "the synergy between caffeine and the amino acid L-theanine can enhance concentration, positioning it among the most significant benefits of matcha tea."

4. Beneficial for diabetics

This particular variety of tea may benefit individuals with diabetes, a long-term condition where effective blood sugar control is crucial. According to Sampat, "The antioxidants and polyphenols found in matcha tea could enhance insulin sensitivity and assist in lowering blood sugar levels."

5. Helps in weight management

Weight management represents one of the numerous advantages associated with matcha tea. According to the expert, "The catechins present in matcha can boost metabolic rate and promote fat oxidation, which is the process of breaking down fats to generate energy." While this can aid in your weight loss endeavours, it is essential to pair it with a well-rounded diet and regular physical activity.

6. Provides sustained energy

This tea includes caffeine, which may offer an increase in energy levels. According to the expert, "The inclusion of L-theanine in this tea helps regulate the release of caffeine, leading to a more prolonged and stable enhancement of energy without the jitteriness commonly linked to other caffeinated beverages."

7. Good for the gut

Plant compounds such as polyphenols can travel to the large intestine without being absorbed, where they are metabolized by gut bacteria. According to Sampat, "This process acts as a source of nourishment for beneficial bacteria, fostering their growth and diversity, which ultimately contributes to overall gut health."

8. Promotes healthy skin

Matcha tea offers several advantages for skin health. The antioxidants present in this tea can shield the skin from damage inflicted by intense and harmful ultraviolet radiation. This protection may contribute to diminishing the signs of ageing and enhancing skin elasticity, according to the expert.

9. Improves sleep quality

The intake of this tea could be associated with the quality of your sleep. Research published in Nutrients in 2024 suggests that regular consumption of matcha tea may enhance sleep quality. An expert notes, "This is among the most significant benefits of matcha tea, likely attributable to its stress-relieving properties and the presence of L-theanine, which fosters relaxation."

To enjoy the various matcha tea benefits, learn how to prepare it:

• Add 1-2 teaspoons of sifted matcha tea powder in a bowl.
• Put half a cup of hot water and stir with a bamboo whisk to create a smooth and frothy tea.
• Once frothy, you can add more hot water and enjoy.

If not the powder form, you can also go for tea bags that can be steeped in hot water like traditional teas.

After preparing it, drink it in the morning or early afternoon, as its caffeine content offers a steady energy boost. "Consuming it too late or closer to bedtime may interfere with your sleep quality," says the expert.

What are the side effects of matcha tea?

Along with the matcha tea benefits, know about its side effects too:

• Since green powder is a rich source of caffeine, it can lead to insomnia or disturbed sleep, especially if consumed at night or late evening.
• Consuming high amounts of matcha tea on an empty stomach may cause gastric discomfort like bloating. "Tannins in the tea may also increase the acid production in the stomach, leading to increased gastric discomfort," says the expert.
• The catechins in this type of tea may bind with iron and inhibit the absorption of iron in the body.
• Drinking too much matcha tea can disturb the natural gut microbiome, leading to diarrhoea.

Matcha tea benefits are mostly connected to the presence of antioxidants. While it provides a steady source of energy and promotes overall well-being, have it in moderation. This way you can avoid potential side effects such as digestive discomfort or sleep disturbances.

Read Also: 10kg Down, No Misery: A Refreshing Take on Weight Loss

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