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9 Proven Health Benefits of Matcha Tea

Matcha tea has gained popularity in the beverage world for its health benefits and lush green color. It is a variety of green tea and seems to have more benefits than other green tea varieties.

Unlike other green teas, it is available in powder form. Matcha powder is consumed as matcha tea, lattes, matcha shots, smoothies, and even desserts.

That is one of the reasons people prefer it more nowadays.

Keep reading to know more about the health benefits of match tea.

Health Benefits of Matcha Green Tea

Health Benefits of Matcha Green Tea

The leaves of the matcha plant (Camellia sinensis) are used to prepare matcha tea which is said to have more health benefits than other green tea varieties.

Here are nine proven health benefits of matcha green tea.

May help fight cancer

May help fight cancer

Matcha tea helps in fighting human cancer cells. The study by the University of Salford has found that catechins in matcha tea prevents boosting the damaged cells by resisting the oxidative mitochondrial metabolism. These cells become inactive and die ultimately.

It further found that MGT therapy prevents the recurrence of tumors and also decreases the side effects of cancer treatment undergone.

May help combat depression

You have read it right. Matcha tea helps to fight against depression due to its role in boosting up serotonin and dopamine levels.

These two neurotransmitters are responsible for elevating mood and reducing stress. A study in 2019, experimented with the consumption of matcha for 15 days among their subjects and observed a significant stress reduction.

Feeling stressed. Buy your cup of iced matcha and elevate your mood.

May help prevent type 2 diabetes

May help prevent type 2 diabetes

It is proven that there is a reduced risk of type 2 diabetes when you regularly consume matcha Japanese tea.

A study conducted by Jakubczyk et al, in 2020 revealed that matcha green tea contains high level of rutin (a polyphenolic compound). This rutin has anti-diabetic and anti-inflammatory properties. Hence, it helps to prevent any diabetic-related conditions.

Another study published in the Canadian Journal of Diabetes says that matcha helps to regulate blood glucose levels and gut microbiota. So, matcha green tea with cornstarch is recommended as a supplement for diabetes patients.

You can buy organic matcha powder either in stores or online and have a healthy and diabetes-free lifestyle.

Boost Brain Function

Boost Brain Function

You may want to consider choosing the best matcha tea for you because of its role in boosting the brain’s cognitive functions.

Matcha tea is said to have high levels of caffeine in it. This caffeine in matcha helps to sustain cognitive tasks for long duration and also self-reported arousal, vigor and alertness says a study in 2017

The study further says that caffeine and L-theanine in matcha have positive effects on improved attention, suppression of distraction, and memory.

May improve male fertility

Research shows that the presence of antioxidants in matcha such as catechins helps to improve male fertility.

In a 2018 study it is found that green tea improves sperm count and sperm mobility. So, the chances of pregnancy are also increased. It also helps to treat fertility-related diseases.

Hence, matcha is considered the best option for those men who wanted to improve their fertility.

May help reduce cholesterol

Looking for ways to crush bad cholesterol in your body? All you need to do is to make your cup of matcha bubble tea and enjoy it. While it helps to lower your cholesterol level.

Intake of matcha green tea regularly helps to gain good cholesterol (HDL cholesterol) and lose the bad cholesterol (LDL cholesterol).

Studies have found that the catechins in green tea leaves are responsible for cholesterol reduction in the blood.

You can safely drink two to three cups of matcha green tea daily to help with your body’s cholesterol.

May reduce blood pressure

May reduce blood pressure

High blood pressure causes many heart problems, stroke, kidney failure, and many such diseases. You need to be always in check and keep your blood pressure under control.

Macha green tea helps to reduce blood pressure. A 2014 study shows that matcha green tea consumption helps to lower Blood pressure. The antioxidant (Catechins) has certain properties that help to reduce and regulate blood pressure.

May protect bone health

May protect bone health

The presence of unlimited antioxidants such as polyphenols in matcha green tea ensures bone health.

Many studies have shown that matcha helps to improve weak bones and decreases the risk of osteoporosis.

Some other studies resulted that green tea can be used to treat bone-related ailments and osteoporosis.

Help you lose weight

Help you lose weight

Adding diet along with workout helps with easy weight loss. Matcha tea is the best green tea you should consider including in your diet to speed up your weight reduction.

The EGCG in the matcha boosts the metabolism and burns fat faster. This also has low calories making it a perfect drink to add in your diet. There are some studies that have proved that EGCG has high impact on obesity.

Matcha — Even More Powerful Than Regular Green Tea?

Starbucks matcha latte is one of the best and healthy drinks sold in Starbucks. Many people prefer this drink for its loaded health benefits.

Matcha has more antioxidants and caffeine than other regular green tea. It is said to have two to three times more antioxidants than other green tea.

Macha is costlier than regular green tea and has 5 calories per cup whereas normal green tea has 2 calories per cup.

You can buy Costco matcha at affordable prices. Costco offers good quality and organic matcha at a reasonable price.

How can you make matcha at home?

How can you make matcha at home?

Steps to make the best matcha tea at home are given below:

  • Heat about 1/4 cup water per serving on the stovetop or in a kettle, then remove from heat just before it boils. Be sure the water is warm but not boiling.
  • Place your tea sifter over your bowl and sift 1-2 tsp matcha powder over it. Push the powder through the sifter and into the basin using the back of the ladle.
  • Pour boiling water into the bowl and mix it with a bamboo blender in an M-shape, making sure to cover the entire surface area. The matcha should be lightly foamy and free of any clumps after beating.
  • Drink it directly or with hot or iced water. You can add sugar to your matcha as required if you prefer it little sweetened.

Note: You can add milk to the matcha tea powder and drink it as matcha milk tea. It is up to you.

Matcha Tea Nutrition

Matcha Tea Nutrition

Matcha has various components that add to its rich nutritional value. The major compounds include the following

1.      Catechins

2.      Caffeine

3.      Phenolic Acids

4.      Rutin

5.      Quercetin

6.      Vitamin C and

7.      Theanine

The presence of these components in matcha is what makes it more recommended drink by many health experts.


Matcha tea has more nutritional value than most food thus making it the best choice for those who aim for healthy lifestyle. Apart from the plus there are certain risks associated with them too.

High amount of caffeine in the drink is one of the causes for symptoms like dizziness, nervousness, and irritability.

It is safe to limit your matcha consumption to 2 cups a day. More than that might cause digestive disorders, irritable bowel, and diarrhea. There are chances of Cardiac arrhythmia, a sleeping disorder.

It is best to avoid matcha during pregnancy due to its high caffeine content.

Also, avoid drinking them on an empty stomach as they might cause acidity.

Tips for consuming

Tips for consuming matcha tea

You can try to include matcha in your daily diet in a myriad of ways. Some of them are listed as follows.

1.      You can drink it as tea. The matcha tea set can be used to make the matcha tea.

2.      It can be added to your baked foods like cookies, muffins, etc.

3.      It can be added to oatmeal or similar grains and consumed.

4.      Prepare your morning workout smoothie using matcha powder.

5.      You can make a delicious matcha latte.

6.      Sprinkle some of the matcha powder in your popcorn for a healthy snack.

Bottom Line

Apart from the nutritional value, it is also very easy to make. Its availability in powder form makes it easier to consume.

There are many quality levels of matcha tea and the price range also varies with quality. It has many health benefits and is highly recommended by nutritionists for weight loss and to stay healthy.


What does matcha do to your body?

Matcha helps to elevate mood, increase cognitive function, reduce blood sugar, aid with weight loss, regulate blood pressure and reduce cholesterol.

Is it healthy to drink matcha every day?

Yes. It is very healthy and highly recommended to drink matcha every day.

Is green tea or matcha healthier?

Matcha is proven to be healthier than most green teas as they have more powerful antioxidants (Catechins).

Is matcha healthier than coffee?

Matcha is healthier as they have less caffeine content than coffee. And it has many proven health benefits over coffee.

What are the disadvantages of matcha?

Some of the disadvantages of matcha include

1.      It is more expensive than coffee and other beverages.

2.      It can cause insomnia, irritation, and diarrhea.

Who should not drink matcha?

Pregnant and breastfeeding women should avoid matcha due to the presence of high caffeine.

Related: Benefits of green tea and how to make it?

Ashish Matoliya
Ashish Matoliyahttp://ashishealth.com
Ashish brings a unique blend of expertise, empathy, and practical guidance to his writing. His articles are not just informative but also designed to inspire and motivate. Whether you're looking for workout tips, strategies for managing mental health, or seeking to improve your overall well-being, Ashish's content is your roadmap to a healthier and happier life.


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