Most days, Dominique Fluker starts her morning with matcha. The original Japanese powdered green tea has become a mainstay in the Los Angeles-based reporter’s morning routine after trying it for the first time at a health event about a month ago.
“I was hooked right away because I wasn’t crashing-and-burning at 2pm like I usually do with coffee,” she shared. “I don’t have to fill up on gas and buy more caffeine during the day.”
In addition, Fluker says matcha has helped improve his mood and, combined with his Pilates exercises, he feels stronger in his body.
“I work for an East Coast publication, so I start the day at 4:30 in the morning. I write, edit and cover the news and do everything. Then I go to school three times a week in the evening,” explained Fluker. “So my energy needs to be there, my focus needs to be there. And matcha has done a lot for me and my digestive system.
Fluker is far from just a matcha fanatic. A report published by Reports and Data predicts the global matcha tea market to be worth $3.27 billion by 2021, and its popularity from now on. But can the promise of health be fulfilled? We look at the benefits of matcha.
What is matcha?
Matcha is made from shade-grown tea leaves that are picked, steamed and then dried before being ground into a fine powder, explains Dr. Raghu Kiran Appasani, mental health advisor for MUDWTR, integrative and addiction psychiatrist, and founder of The MINDS Foundation.
“Matcha is traditionally used in Japanese tea ceremonies and is known for its vibrant green color, smooth taste, and unique health benefits,” he said. “The shade growing process increases the chlorophyll and amino acids in the tea leaves, which give matcha its distinct umami flavor and nutrients.”
Benefits of drinking matcha
Matcha is naturally rich in antioxidants, vitamins and minerals. Here are some important nutritional benefits of drinking matcha:
- Antioxidants: Matcha is high in antioxidants, especially catechins, which are known to protect against cell damage and may reduce the risk of certain diseases.
- L-theanine: Matcha also contains L-theanine, an amino acid that has been shown to promote relaxation, improve mood and reduce stress. It also helps to improve alertness/cognitive function and balance out the potential “crash” effects of caffeine.
- Fiber: Matcha is a good source of fiber, which can aid digestion and promote regular bowel movements.
- Vitamins and minerals: Matcha is a good source of vitamins A and C, as well as minerals such as potassium and iron for good health.
- Liver health: Matcha has been shown to have liver protective effects and can reduce liver damage caused by toxins.
- Heart health: Matcha has been shown to lower blood pressure and increase cholesterol levels.
- Brain health: One study found that consuming two grams of green tea powder daily for three months improved brain function in older adults.
- Weight management: The polyphenols in matcha can boost your metabolism and help you lose weight.
How does matcha compare to coffee?
Matcha contains about 70 milligrams of caffeine per eight ounces, while a cup of coffee contains 90 milligrams of caffeine per 8 ounces; However, the caffeine in matcha is released more slowly and steadily due to L-theanine.
“This means that the energy boost from matcha is more durable and less likely to cause jitters or crashes compared to coffee,” says Appasani. “In addition, matcha also provides other health benefits such as antioxidants, fiber and vitamins, while coffee is often consumed as a stand-alone beverage with no additional health benefits.”
One to two cups of matcha per day is considered a safe amount, but if you’re sensitive to caffeine, it’s best to consult a health professional before adding matcha to your diet.
What else can matcha be used for?
In addition to being drunk as a tea or latte, matcha powder can be used to add flavor and color to foods such as baked goods, ice cream and more. It can also be added to smoothies, juices and energy drinks for a natural energy boost.
Due to its high antioxidant content, matcha powder can be added to face masks, scrubs and other beauty products to protect the skin from damage.
“The benefits of matcha still apply when used in other battles, as long as the matcha powder is of high quality and used in moderation,” explains Appasani. “The benefits of matcha can vary depending on the quality and purity of the powder, as well as the amount used in a particular recipe.”
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