Health Benefits of Matcha Tea and Why It's Good for You

Japan has the longest life expectancy in the world (World Health Statistics 2023).

According to the latest statistics, the average life expectancy in Japan is over 84 years, with women ranking first for three consecutive years.

Why do Japanese people live so long?

One of the reasons is thought to be the traditional Japanese food culture.

Japanese food is characterized by its high intake of rice, fish, and soy products, which provide excellent nutritional balance and very low fat content.

Green tea, or matcha, is also an essential part of Japanese cuisine.

It has been found that the high intake of antioxidants in matcha, such as catechins and vitamin C, can help prevent the hardening of arteries and cancer.

The Japanese have been drinking matcha since ancient times, and it is now attracting attention worldwide as a secret to longevity.

What is Matcha?

Matcha is made from powdered tea called “tencha.”

Tencha is shade-grown, away from sunlight, and is characterized by its mild “umami” or savory taste, with subtle bitterness.

The nutrients in these teas include catechins, theanine, vitamin C, vitamin E, minerals, dietary fiber, and many other biologically active compounds.

However, leaf teas such as ryokucha (green tea) and gyokuro are made by boiling tea leaves in hot water, which causes the nutrients to flow out, leaving only about 30% of the active compounds.

Of course, this still provides sufficient health benefits, but it is akin to throwing away the remaining 70% of the nutrients.

With matcha, on the other hand, since the tea leaves themselves are consumed, all of the abundant nutrients are ingested into the body.

Matcha is truly a superfood that not only tastes great but also provides complete nutrients.

Nutrition of Matcha

Matcha contains nutrients such as carbohydrates, proteins, fats, and various vitamins and minerals, each offering its own benefits.

• Catechins: Boosts immunity and reduces weight
• Theanine: Relaxes the brain and mindCaffeine: Relieves fatigue and improves concentration
• Vitamin C: Supports beautiful skin and improves immunity
• Vitamin E: Provides anti-aging benefits
• Dietary Fiber: Improves the intestinal environment

Catechins, theanine, and caffeine are unique to tea, and their synergistic effects are said to enhance the health benefits of tea.

The advantage of matcha is that more nutrients can be ingested compared to sencha because the tea leaves themselves, not just the extract, are consumed.

Matcha is the best way to consume all the active compounds in tea.

Catechin - Effective for dieting

There are two reasons why catechins are effective for weight loss:

• Activation of lipid metabolism in the liver and fat cells
• Inhibition of the rise of neutral fat in the blood

By chemically decomposing lipids, body fat is reduced, and by suppressing the increase in blood concentration, it is less likely to be stored as body fat.

In one experiment, daily consumption of a beverage containing catechins for 12 weeks resulted in weight loss, lower BMI, a reduction in total fat mass, and a reduction in visceral fat.

Matcha tea has the effect of reducing fat absorption and making people feel full.

Experiments have shown that this suppression occurs by acting on the feeding center.

While dieting, it is sometimes difficult to resist food cravings, but matcha suppresses appetite and is a strong ally in reducing obesity from within the body.

Theanine - Relax your brain and mind

Matcha tea contains high levels of theanine, which stabilizes the mind and enhances relaxation, thereby relieving stress.

Consumption of theanine increases the frequency and duration of “alpha waves,” which are produced during relaxation, calming both the brain and the mind.

When the mind is in a relaxed state, the brain produces alpha waves.

Experiments have shown that alpha waves increase when theanine is ingested, and it has been found that theanine-induced alpha waves tend to increase in people who are particularly anxious.

Tea contains caffeine, which can cause excitement, but theanine also reduces the side effects of caffeine. Thus, theanine helps to relax the body while maintaining an appropriate level of tension, thereby relieving stress.

Vitamins C and E - Supports beautiful skin, anti-aging and improves immunity

The vitamins C and E in matcha are strong allies in skin care and anti-aging.

The vitamin C in vegetables is heat-sensitive, but the vitamin C in matcha is not destroyed by heat.

It prevents the deposition of melanin pigment, which causes sun spots and freckles, maintains elasticity for fresh skin, and enhances immunity.

Vitamin E is effective in widening blood vessels, improving blood flow, and supporting metabolism, which leads to cell renewal.

Matcha, with its antioxidant effect, not only rejuvenates the skin but also works to prevent aging.

It removes “activated oxygen,” which damages and degrades cells and tissues in the body.

Drinking matcha daily is a powerful approach to both beauty and anti-aging.

Dietary fiber - Improves the intestinal environment

Matcha is rich in dietary fiber.

Dietary fiber is classified into two types: soluble, which dissolves easily in water, and insoluble, which does not dissolve easily. Each has a different function.

The insoluble type stimulates the intestines and encourages defecation, while the soluble type encapsulates excess cholesterol and expels it, thereby increasing the amount of beneficial bacteria in the intestines.

Matcha is rich in both types of dietary fiber, which improves the intestinal environment and relieves constipation.

Regulating the intestinal environment protects the body from pathogens, viruses, and bacteria, while also improving the absorption of nutrients and overall body condition.

It also enhances bowel movements, reduces rashes, and addresses other issues, making it effective for beauty.

Caffeine - Recover from fatigue and improve concentration

Caffeine is well known for its abundance in coffee, but matcha tea also contains caffeine, which is an important active compound that brings out a refreshing bitterness and has arousal (excitement) and fatigue-relieving effects.

It has also been found to promote fat burning.

The caffeine in matcha differs from that in coffee in that it has a milder stimulant effect due to the interaction of theanine and arginine.

Ingesting the right amount of caffeine is less stressful on the body, and its mild stimulant effect relieves fatigue and relaxes the body, which in turn improves concentration.

Whenever you feel tired, it is recommended to refresh yourself with a cup of matcha tea.

Health Benefits of Matcha - Physical

Matcha, known for its health benefits, contains top positive active compounds in food, including catechins, theanine, vitamin C, and dietary fiber.

The benefits go beyond preventing lifestyle-related diseases.

There are many health and beauty benefits and efficacies brought about by matcha:

• Anti-allergic effects
• Prevention of dementia
• Sterilizing effects
• Prevention of influenza and colds
• Prevention of tooth decay and bad breath
• Anti-aging
• Aiding in dieting
• Improvement of sleep quality and stress relief
• Promotion of relaxation and concentration
• Relief of menopausal symptoms

In addition to the above, there are other effects and benefits currently being researched, and it is believed that matcha still has hidden potential.

Matcha is the most powerful drink because it allows for the consumption of all these nutrients.

May help prevent cancer

The active compounds in matcha can also help prevent diseases, including cancer and lifestyle-related conditions.

Matcha is rich in antioxidants such as beta-carotene, vitamin C, and vitamin E, which are effective in preventing cancer.

Additionally, the weight control effects of catechins, caffeine, and dietary fiber are effective in preventing lifestyle-related diseases.

One of Japan’s leading tea-producing regions is also known for having a much lower mortality rate for stomach cancer than the national average.

Although many factors contribute to the development of cancer, it is believed to be caused by mutations in DNA, which holds genes, when damaged by reactive oxygen.

Research has shown that catechins have a variety of effects, including inducing cancer cells to die naturally, inhibiting carcinogenesis, and preventing cancer metastasis.

May promote heart health

In recent years, polyphenols have been attracting attention, and research has been conducted on their role in preventing arteriosclerosis, which can cause heart diseases such as angina pectoris and myocardial infarction.

Polyphenols contained in matcha are substances produced by plants to protect themselves. They have a strong antioxidant effect, converting harmful substances such as active oxygen into harmless ones.

It is now believed that oxidation within the walls of blood vessels triggers the onset of arteriosclerosis, which is caused by elevated LDL cholesterol (bad cholesterol) in the blood due to excessive intake of saturated fatty acids and other factors.

Polyphenols (catechins) contained in matcha have been reported to have the potential to suppress this oxidation.

Since there is no cure for arteriosclerosis, it is important to prevent it.

Consider incorporating matcha into your diet to maintain your daily health.

May help protect the liver

Matcha is also said to protect the liver.

The liver, which stores and metabolizes nutrients in the body and detoxifies toxic substances, is extremely sensitive to active oxygen.

Catechins in green tea have a strong antioxidant effect that eliminates active oxygen that attacks the liver, thus protecting it from damage.

When the liver is unable to fully process acetaldehyde due to a hangover caused by excessive drinking, the vitamin C and caffeine in matcha tea help to increase glucose, which supports the decomposition of acetaldehyde.

Helps you lose weight and burn fat

The catechins and caffeine in matcha help to eliminate fat from the body and facilitate fat burning.

Caffeine is known to relieve fatigue and relax the body, but in recent years it has also been attracting attention for its dietetic effects that promote fat burning.

Caffeine acts on fat cells through noradrenaline, a neurotransmitter in the brain, to promote fat breakdown and consumption as energy.

Catechins increase and activate fat-burning enzymes in the liver, thereby promoting lipid metabolism and increasing energy consumption.

This is believed to result in a decrease in body fat.

Matcha is rich in dietary fiber, which is very effective in treating constipation, which tends to occur during dieting, due to its beneficial effects on intestinal function.

May help protect brain function

Research has shown that theanine, an amino acid found in green tea, is effective in preventing dementia.

The results indicated that those who drank two or more cups of green tea per day were less than half as likely to have cognitive impairment compared to those who drank less than three cups per week.

There are also reports of its effectiveness in improving memory and attention in patients with mild dementia, as well as in Alzheimer’s disease.

Positive interactions with others are also said to be effective in preventing dementia and Alzheimer’s disease.

Enjoying a cup of tea with those close to you can reduce brain aging and help prevent dementia.

May improve male fertility

Testosterone, a type of male hormone, plays an important role in creating a masculine body and thought process.

It is necessary for maintaining physical vigor, such as building bones and muscles, and is also related to sexual function (erectile strength and libido), reproductive function, memory, and cognition.

Although the secretion of testosterone is considered to peak in the 20s and 30s, it gradually declines with age, leading to a decrease in sexual function, such as loss of erection and libido (sexual desire).

While testosterone decreases with age, its secretion can be increased by boosting dopamine levels.

Matcha tea contains an amino acid called theanine, which raises dopamine and increases testosterone.

Testosterone has anti-obesity and anti-metabolic effects, which help in keeping you looking young and slim.

May help reduce cholesterol

Cholesterol is a type of lipid that plays an important role in our body as a material for cell membranes, hormones, and bile acids.

However, when excessive in the blood, it can cause arteriosclerosis, leading to various lifestyle-related diseases and potentially causing myocardial infarction and cerebral infarction.

Matcha is rich in catechins, among which epigallocatechin gallate (EGCG), which accounts for half of the total catechins, has been shown to lower total cholesterol, including LDL cholesterol, and suppress the absorption of neutral fat.

The results of a survey showed that “the more green tea (matcha) people drink, the lower their total cholesterol levels and arteriosclerosis index.”

May reduce blood pressure

High blood pressure is a dangerous factor that can lead to lifestyle-related diseases such as myocardial infarction and stroke.

Catechins in matcha tea are effective in preventing and improving high blood pressure. Catechins have two effects:

• Suppressing the production of substances that raise blood pressure.
• Directly dilating blood vessels.

These actions help lower and stabilize blood pressure.

Various studies, including epidemiological studies, have supported the effect of suppressing the elevation of blood pressure. It has been reported that people who have the habit of drinking matcha or green tea have a lower risk of developing hypertension than those who do not.

To maintain normal blood pressure, it is recommended to drink matcha tea daily, which provides the full benefits of catechins.

May protect bone health

As women enter menopause and the production of female hormones declines, their bone density decreases rapidly, increasing the risk of developing osteoporosis.

Nutrients needed to treat and prevent osteoporosis include calcium, protein, and vitamins D and K, which are the main components of bone.

One cup of matcha tea provides 29% of the recommended daily intake of vitamin K, which is used as a treatment for osteoporosis because it activates bone proteins and promotes bone formation.

Vitamin K is abundant in green and yellow vegetables such as spinach and komatsuna, and in natto (fermented soybeans).

Drinking matcha tea provides the same amount of vitamin K as these vegetables and helps protect bone health.

May supporting dental health

In Japan, there is a custom of drinking matcha or green tea after a meal to savor the afterglow of the meal. This custom is not only a way to breathe a sigh of relief but also has practical benefits.

Drinking matcha tea after a meal helps wash away food particles left in the mouth and exerts a powerful antibacterial effect on the bacteria that cause tooth decay and gum disease.

Additionally, the catechins, flavonols (a type of polyphenol), and chlorophyll (a green pigment) abundant in matcha tea have a deodorizing effect, helping to prevent bad breath.

In one experiment, it was found that when matcha extract was added to a liquid containing grated garlic, the odor of the liquid was diminished.

This effect is widely recognized and has been commercialized in products like bad breath prevention gum.

Everyone is concerned about bad breath, but worrying too much and becoming stressed is not beneficial.

By making it a habit to drink matcha tea after meals, you can easily prevent bad breath while refreshing yourself.

May reduce inflammation

One of the common symptoms of lifestyle-related diseases is chronic inflammation.

This refers to a persistent state where the inflammatory response, which should normally be transient and subside, continues for a long period, albeit at a low level.

When this inflammatory state persists, it is known to cause abnormalities in the function and structure of biological tissues, leading to a variety of diseases. These include cancer, obesity, diabetes, dyslipidemia, myocardial infarction, cerebral infarction, hepatitis/cirrhosis, atopic dermatitis, aging, dementia, Alzheimer’s disease, and depression.

To protect the body from inflammation, drinking matcha tea, which is rich in polyphenols, has been shown to be effective. Additionally, there is increasing attention and expectation for research into the possibility that catechins may act on chronic inflammation and suppress lifestyle-related diseases themselves.

May increase immunity

In elementary schools in tea-producing regions of Japan, there is a custom called “tea gargling,” where children bring a water bottle filled with green tea to school and gargle during recess in winter, when colds and influenza are prevalent.

Children who gargle with tea every day are less likely to catch a cold and can remain in high spirits throughout the winter.

Catechins in green tea have antiviral and antibacterial effects and are effective in boosting the immune system.

Green tea also adsorbs influenza viruses to the mucous membranes of the airways, preventing them from entering the cells and multiplying in the body.

If gargling is difficult, the same effect can be achieved by sipping a little green tea before drinking it, instead of swallowing it immediately.

Health benefits of matcha - mind and spirit

Matcha, which has been popular among Japanese people since ancient times, is a drink rich in beneficial ingredients such as catechins and theanine, offering a variety of positive effects on health and beauty.

Another major advantage of drinking matcha is that the whole tea leaves are ground, allowing all the nutrients of the tea leaves to be consumed.

Theanine, the umami component, is known to act on the parasympathetic nervous system, putting the body in a relaxed state and enhancing concentration.

Even in the midst of a busy lifestyle, taking the time to savor matcha tea can provide not only health benefits but also mental stability.

Matcha is the most powerful superfood, offering “delicious,” “healthy,” and “relaxing” benefits.

May help with depression

Theanine, a type of amino acid found in matcha, activates the parasympathetic nervous system and relaxes the mind.

It also helps improve the quality of sleep by suppressing brain excitation, making it a reassuring drink for busy, stressed people.

Moreover, matcha is not only delicious but also visually appealing with its bright green color.

Just as the sight of a green tree or forest soothes the mind, green is associated with nature and feelings of peacefulness, success, and tranquility.

Surrounding yourself with nature and plants is said to relax and relieve fatigue. Drinking matcha tea can help you relax both visually and physically from the inside out.

May help reduce stress and anxiety

Matcha has the potential to reduce anxiety by activating dopamine and serotonin, according to a research group at Kumamoto University.

Dopamine is a brain substance that activates nerves, while serotonin stabilizes feelings.

In today’s society, various factors can cause stress, such as competition in work or education, relationship problems at home or at work, economic insecurity, and social pressure.

To avoid and effectively manage stress, it is recommended to engage the five senses in stress relief.

Getting some sun, taking a walk, and engaging in physical activity can help release serotonin, the “happy hormone.” Drinking matcha tea can also reduce anxiety and help you relax.

With moderate exercise and matcha tea, you will be better equipped to handle stress.

Side effects and risks

No matter how healthy a food is, consuming too much of it can be detrimental. Matcha is no exception.

If you consume too much matcha, its caffeine and catechins can negatively impact your health.

Caffeine has a stimulant effect, so drinking too much can decrease the quality of sleep.

Although theanine, which has a relaxing effect, can mitigate these negative effects to some extent, it is best to limit matcha to about two cups per day and to refrain from drinking it at least three hours before bedtime.

Although matcha itself has not been reported to cause any major side effects, the caffeine content should be consumed with caution by small children and pregnant women.

Matcha tea offers significant health benefits when consumed in proper amounts and with good taste.

Drink matcha properly and enjoy your matcha life.

Conclusion - Matcha is Good for Health

Matcha not only has wonderful health benefits, but it also has a long history of being passed down through generations.

The calming effect of making matcha tea is part of traditional Japanese culture.

However, many Japanese find the tea ceremony too formal and difficult to follow.

Why not start by enjoying a cup of matcha made with care for yourself?

Drinking matcha in moderation on a daily basis can have a beneficial effect on both body and mind.

Take the time to savor a cup of deliciously brewed matcha tea in a cup of your choice while at work or after a meal.

It is also a good idea to prepare seasonal flowers and tea sweets.

This will refresh your mind.

Your life will be enriched by spending a heartfelt moment with matcha tea.