HEALTH BENEFITS OF MATCHA TEA
Over time, green tea has been a popular part of a healthy lifestyle, but of recent, a shade is becoming more common – matcha.
What is matcha tea?
Matcha is a green tea produced by taking green tea leaves into a light green powder and grinding it. Then the powder is mixed with hot water. This distinction is that the leaves are soaked into water, as compared to the traditional green tea. Thus, you drink the entire tea leaves with matcha.
Matcha emerges from the Camellia sinensis plant, similar to the green tea. It has been cultivated differently, however, and its nutrient profile is peculiar.
Farmers cultivate matcha 20–30 days before harvest by covering their tea plants so as to escape the sun. This increases chlorophyll development, raises the number of amino acids, and gives the plant a deeper green color.
When the tea leaves are gathered, they cut the stems and veins and grind them in a fine powder called matcha.
Matcha contains the whole tea leaf's nutrients and provides more caffeine and antioxidants than in green tea.
Leaves of Matcha are cultivated in the colors of green tea bushes. The shade raises the level of chlorophyll in the leaves, rendering them glossy green with nutrient content. Afterward, the leaves will be gathered manually, and the stalks and veins will be cut.
What are the advantages of matcha tea?
Matcha contains a family of antioxidants called catechins, much like other green teas. Matcha is rich in the EGCG catechin (Epigallocatechin gallate), which is affirmed to prevent cancer. Studies have correlated green tea with several medicinal advantages, such as coronary disease control, type 2 diabetes, cancer, and weight loss. However, it is essential to remember that much of this study is focused on clinical studies that prove the green tea benefits. Rather, the researchers look at clusters of people who consume green tea, compared their health effects to clusters that do not consume it, primarily from population-based trials. Studies have shown that tea and improved health are interrelated, but the cause is not yet established. Matcha is less known than brewed green tea, yet it is more effective.
However, some interesting observations have been made. A 2014 survey analyzed 25 randomized controlled trials on the relationship between matcha tea and blood pressure. Records has been made through substantial reduction in blood pressure when people drank matcha tea for 12 weeks. In a 2011 report, matcha tea has been related to lower levels of poor LDL cholesterol, work on the skin and the brain. Thus, this is advantageous to humans.
Below are eight health benefits of matcha tea
1. Strong antioxidant content
Matcha is high in Catechin, an antioxidant-natural family of plant compounds in tea.
Antioxidants help stabilize the free, reactive radicals that cause chronic disease and can kill cells.
All nutrients in the whole leaf are provided as you apply matcha powder to the hot water for making tea. It is best suitable than merely spooking green tea in water, which might result in fewer catechins and antioxidants.
The number of catechins in matcha is reportedly up to 137 times higher in one calculation than in other green teas.
Research showed that giving mice matcha supplements lowers damage caused by free radicals and increase antioxidant activity.
Matcha in your diet may increase antioxidants' intake, prevent damage to cells, and minimize the risk of several chronic diseases.
A high number of antioxidants are found in matcha, which can reduce cell damage and avoid chronic diseases.
2. May improve the liver's health
The liver plays a significant part in the prevention and degradation of toxins, drug-metabolizing, and food absorption.
Some tests have shown that matcha can help improve the liver's health. Also, an analysis studied the effect of 16 weeks of matcha intake on diabetic rats and showed that it helped reduce kidney and liver damage.
Another research has used a placebo or 500 mg of green tea extract (matcha) daily for 90 days on 80 persons with no alcoholic fatty hepatic disorder. Importantly, green tea extract (matcha tea) decreased liver enzyme concentrations considerably after 12 weeks. Increased levels of these enzymes are an indication of injury to the liver.
Furthermore, 15 studies showed a decline in the risk of liver damage in consuming matcha tea.
It is quite necessary to note, though, that this relationship might have other variables involved.
Some studies have shown that matcha can inhibit hepatic harm and mitigate the risk of hepatitis.
3. Enhances brain mechanism
Matcha tea will help, no matter whether you have issues with fog, loss of concentration, or forgetfulness. Research shows that matcha powder has multiple advantages for brain development and mental health. Indeed, one study from the Netherlands found that matcha consumption helped enhance cognitive tasks used to test attention and motor skills.
Furthermore, it is also rich in L-theanine and adds a significant dose of boosting energy caffeine into each serving. L-theanine is an amino acid that can increase resilience and decrease anxiety, thus avoiding negative outcomes, including mood changes and the expected 'caffeine crash' L-theanine.
The matcha comes from the same plant as the grass tea, but since it is made of the whole leaf, it contains antioxidants and beneficial compounds in a more concentrated form.
Studies have shown many health benefits from increasing weight loss to reducing the risk of heart disease associated with matcha and its components.
The best thing is, matcha tea is easy to prepare so that you can quickly integrate it into your diet and add extra flavor to your day.
Another little research found that 2 grams of matcha tea powder a day for two months led to improved brain function in elderly people.
Matcha also produces a concentrated amount of caffeine more than green tea, and packets of caffeine in 35 mg of matcha powder per half teaspoon (about 1 gram).
Several kinds of research correlated caffeine intake with brain function enhancements, citing quicker response times, better concentration, and improved memory.
Increased alpha wave activities in the brain were also shown to increase L-theanine, leading to relaxation and stress reduction.
4. Cancer prevention
In test-tube experiments, matcha is jam-packed with health-promoting substances, including those related to cancer prevention.
The green tea extract lowered the tumor's size and decreased breast cancer cell development in one study.
Matcha has a particular epigallocatechin-3-gallate (EGCG), a catechin type with strong anti-cancer characteristics.
In one research sample, the EGCG in matcha led to the destruction of prostate cancer cells. Most test tube experiments find EGCG successful in managing cancer of the skin, lung, and liver.
Test tubes and a lot of other experiments have shown that matcha compounds can disrupt cancer cell growth.
5. Can enhance cardiac fitness
Heart disease causes one-third of all deaths of individuals above the age of 35 and is the globally leading cause of death.
However, research has shown the ability to defend against heart problems by using matcha tea due to its significant nutritional profile.
The levels of overall and "poor" LDL cholesterol and triglycerides have been found to reduce through the usage of matcha tea significantly. It can also inhibit LDL cholesterol oxidation, which can guard against cardiovascular disease.
Observatory findings also indicate that a decrease in risk of coronary attack and stroke is correlated with consuming green tea.
Along with a nutritious diet and exercise, drinking matcha will help to protect the heart from disease.
Studies have revealed that matcha can minimize many risk factors for heart disease.
6. Helps you achieve weight loss
Look at every treatment for weight loss, and there is a strong possibility that the products will contain "green tea extract."
Matcha Tea's potential to support weight loss is well established. Studies also suggest that it contains metabolism that can help improve energy intake and reduce fat consumption.
Recent research has found that the fat intake of green tea extract increased by 17 percent during normal activity.
Another research on 14 people demonstrated the substantial rise in energy costs in 24 hours compared with placebo by taking a supplement that includes green tea extract (matcha).
An analysis of 11 trials also found matcha tea decrease body weight and, as a result, aid weight loss.
Some studies show that matcha tea helps to boost metabolism and to burn fat.
7. Matcha tea can be made very easily
It is simple to prepare – and the tea tastes wonderful. Its simplicity enables one to enjoy the many health benefits of matcha.
By measuring 1-2 teaspoons (2-4 grams) of matcha powder into your cup, you can prepare standard matcha tea, add two spoons (59 ml) of hot water and blend with a bamboo whisk.
You can also change the powder-to-water ratio depending on your desired consistency.
Reduce the tea to a half cubic meter (1 gram) of sugar, then stir in boiling water with 3-4 ounces (89-118 ml).
Combine two teaspoons (4 grains) of powder with just 1 ounce (30 ml) of water while preferring a more refined form.
You can also try whipping up your favorite recipes of pudding or a protein smoothie with your matcha latte if you wish. However, moderation is important, as always. Matcha is full of health benefits, and going a bit overboard might reduce it.
As a matter of fact, in certain people who drink large volumes of green tea every day, liver issues were identified.
Drinking matcha can also increase the soil's sensitivity in the plants where tea is cultivated to toxins such as pesticides, chemicals, and even arsenic.
Matcha powder is uncertain and depends on each person for the highest tolerable consumption. In order to be healthy, take a modest intake of matcha.
It is safer to stick to 1 to 2 cups a day and search for registered organic substances and benefit from the multiple benefits of matcha for the skin.
Note that matcha can be made in many ways so that you can pick the one you like most. It can also be used in a number of diverse recipes.
8. Works for the face
One of the many advantages of matcha tea is excellent for your skin! You can even make and use it as a mask for makeup and skin health in all kinds of ways. Matcha tea catechins capture free radicals and kill them, which slows down the signs of aging. Matcha is the best way to combat acne and rosacea signs by applying directly on your skin in the form of cream
Matcha powder is perfect for keeping your skin healthy and fresh. It does not only reduce inflammation. It also delivers a 1-2 punch to remove dead skin cells and exfoliate the skin, enhancing the skin color.
Matcha preserves skin elasticity from UV damage. It also triggers elastin growth to add skin volume and protects it against sun injury, old age, dry skin, and yes, wrinkles. Another fantastic advantage is that it works for all skin types.
How are you making matcha tea?
Matcha powder should be whisked along with hot water. You should use a tea filter to fix the matcha to avoid clumping. It is recommended to use warm water. Additionally, the whisk produces a foamy tea that can be poured in your cup (traditionally, this is accomplished with the so-called "chasen" bamboo whisk). To make a bright green latte, some people other fluids such as milk to the heated tea.
Will matcha tea have side effects?
Matcha tea should be considered safe and stable, but people who are vulnerable to caffeine should be mindful because it contains many stimulants. Also, in 2016, hot drinks, such as coffee and tea, were correlated to the World Health Organization with a growing risk of esophagus cancer. But the incidence of cancer from other sources, such as smoking, is considerably lower. All these can only be caused as a result of too much intake of matcha tea.