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Matcha is high in antioxidants, which may help prevent cell damage and lower your risk of certain diseases. (Photo Credit: DigitalVision / Getty Images)
In addition to being a delicious beverage, green tea has been drunk in China and Japan for use in traditional medicines. There is a lot of support in the scientific community for the health benefits of consuming Green tea ( Camellia sinensis) [1]. This has led to an increase in the worldwide consumption of Matcha, and it is now widely enjoyed outside of Eastern Asia.
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Children: In general, few clinical trials have studied green tea in children. In one study, an average "exposure" to EGCG ranged between 5 and 87 mg per day for infants, toddlers, or children. Since there is little information about the effects and safety of matcha in children, have a conversation with your child's healthcare provider if you're considering matcha. It is thought that most of the helpful benefits associated with drinking tea are related to it being a rich source of bioactive constituents. These include well-known molecules such as caffeine, l-theanine, polyphenols, and flavonoids. The polyphenolic compound Epigallocatechin-3- O-gallate (EGCG) is the most abundant of the green tea catechins and is thought to be its main bioactive ingredient. To find out more, we asked registered nutritionist Jenna Hope to reveal what matcha's made of, explain what it tastes like, and share tips on safe consumption: What is matcha? Esophageal cancer: Hot tea may raise your risk for cancer of the esophagus (tube in the throat that connects to your stomach). Symptoms may include problems with swallowing, coughing, heartburn, and hoarseness.
There are some potential side effects associated with over-consuming matcha. 'Matcha is a source of caffeine, which can impair sleep quality and quantity,' says Hope. 'Excess caffeine is not recommended for individuals who are prone to stress and anxiety. Caffeine consumption should be moderated in pregnancy – no more than 200mg per day.' Catechins in matcha, especially epigallocatechin-3-gallate (EGCG), may protect cells from DNA damage and slow tumor growth. Some studies on animals show that EGCG might prevent some types of cancers, but we need more research to know for sure. Matcha is a powdered form of whole green tea leaves. It contains high concentrations of the polyphenol catechins found in tea, and is also rich in non-soluble compounds that are not dissolved when making traditional tea diffusions. Quercetin is a neuroprotective phytochemical with antiviral properties, says Dr. Trattner. It helps regulate carbohydrate metabolism and may act with EGCG to prevent cancer.
Abe SK, Inoue M. Green tea and cancer and cardiometabolic diseases: a review of the current epidemiological evidence. European Journal of Clinical Nutrition. 2021;75:865-876. doi: 10.1038/s41430-020-00710-7
Research has suggested that 338 mg of catechin and EGCG per day is safe for adults to consume. This is the amount in around 4 g of matcha, or 2 level teaspoons ( 17, 1).The compounds in matcha are similar to those in green tea, which have been shown to lower the risk of cardiovascular disease, compared with coffee. The catechins in matcha and green tea may decrease oxidative stress—an imbalance between free radicals and antioxidants in the body—and prevent inflammation. They're also very good for your heart and could lower your risk of atherosclerosis (the hardening of your arteries), high blood pressure, and heart disease.
It is reported that the consumption of a beverage containing green tea extract, caffeine, and calcium solution is able to increase energy expenditure by up to 4.6% over a 24-hr period in healthy humans [2]. This has led to great interest of its use in the diet industry, as an increase in energy consumption is likely to have enormous positive benefits with regards to weight control. Glucose and Carbohydrate Metabolism Wu et al. Effect of green tea supplementation on insulin sensitivity in Sprague-Dawley rats. J Agric Food Chem. 2004 Feb 11;52(3):643-8. The EGCG found in Matcha has been reported to mimic the insulin hormone in rat cells [2]. Further to this, extracts of green tea may help to support glucose metabolism and support islet mass [2]. For a more concentrated version, combine 2 teaspoons (4 g) of powder with just 1 ounce (30 ml) of water.
Sakurai K, Shen C, Ezaki Y, et al. Effects of matcha green tea powder on cognitive functions of community-dwelling elderly individuals. Nutrients. 2020;12(12):3639. doi: 10.3390%2Fnu12123639 Those that consumed matcha showed improvements in attention, reaction time, and memory compared with those consuming the placebo ( 6). Antioxidants have anti-inflammatory properties and help neutralize free radicals in the body, says Hunnes. Polyphenols, present in high amounts in matcha, are a particularly powerful form of antioxidant. Research suggests phenolic acids, a type of polyphenol present in matcha, may reduce the risk of some cancers. Matcha is rich in caffeine and amino acids. Like green tea, matcha is high in antioxidants, including catechins, which may help prevent cell damage and lower your risk of certain diseases. Some studies also suggest that the catechins and caffeine found in matcha may have a mild benefit in weight loss and management.
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