We are now in the month of March. That means it is time to celebrate National Nutrition month and go green for St. Patrick’s Day while enjoying a little green beer. What is the best way to celebrate both? Get some green into your routine and swap out that coffee for, my favorite, a nice warm (or iced) cup of matcha green tea. Not only is it great for you, but is a delicious addition to morning (or afternoon) routines. In fact, I would have to say I am slightly obsessed with it. Matcha has been touted for providing several health benefits to keep the body running optimally. Here I will cover just some you may expect to reap by incorporating this wonderful leaf.
May Reduce Anxiety and Improve Brain Function.
Matcha tea is an excellent source of L-theanine, an amino acid that responsible for calming down the central nervous system. L-theanine has been used for treatment of anxiety and has also been used to improve parameters post workout immune response in elite athletes which may be beneficial for post workout recovery!1,2 The content of L-theanine in combination with other components in the tea such as caffeine may work synergistically to further exert an anxiolytic (anxiety reducing) effect and improve focus and memory.2 Due to its calming properties, this may help to decrease jitters experienced from caffeine consumption in sensitive individuals.
Rich in Antioxidants
Green tea contains a compound known as epigallocatechin gallate, or ECGC. This is in a class of antioxidants known as catechins. Antioxidants are compounds that help protect the body against oxidative damage from free radicals, or unstable molecules that occur as a result of an oxygen molecule splitting into two single atoms.3 These are generated by natural reactions in the body such as processing foods or from exposure to environmental toxins.4 This antioxidant activity of this compounds has been linked to protection against cancer, particularly that of the prostate.5 That is not all! Matcha is also composed of several other antioxidants and ranks higher than berries on the Oxygen Radical Absorbance Capacity (ORAC) scale, a lab test that measures “total antioxidant capacity.”6 Other health benefits compounds deliver include protection against infection from harmful bacteria, viruses and fungi such as the yeast Candida albicans.4
Why reach for the matcha over green tea? Matcha contains 10 times denser in nutrients than its counterpart regular green tea.4 That is motivation to whip up a nice matcha latte!
Excellent Source of Chlorophyll (and Magnesium!)
Chlorophyll is a compound responsible for giving plants their green color. This compound has been noted to be beneficial for weight loss, and more importantly for detoxification and fighting cancer.7 Chlorophyll is structurally similar to heme in humans, a molecule responsible for the delivery of oxygen to our cells by attaching it to an iron ion in the middle of it’s structure. In plants, however, iron is replaced by an ion of magnesium. Therefore, adding more green plant material to our diets in the form of green leafies, broccoli, or matcha, is sure to give the body a boost of this nutrient. Why is this important? Magnesium is responsible for calming the central nervous system, promoting insulin sensitivity, regulating blood pressure and helping the body clear nitrogen from protein consumption, which may be beneficial to brain health!
Not all matcha is the same. The grade that you purchase and how it was processed will determine how nutritious it is. How can you tell? By color and taste. According to sources, high quality matcha should be “bright green and smooth” and “not taste bitter.”8Look for stone ground, organic varieties made from younger leaves and sourced from Japan.
References:
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Juszkiewicz, A. et al. The effect of L-theanine supplementation on the immune system of athletes exposed to strenuous physical exercise. Journal of the International Society of Sports Nutrition. 2019. 16(1):7. Abstract retrieved from https://www.ncbi.nlm.nih.gov/pubmed/30770758.
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Mancini, E. et al. Green tea effects on cognition, mood and human brain function: a systematic review. Phytomedicine. 2017. 34:26-37. Abstract retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28899506.
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Szaley, J. What are free radicals? LiveScience Website. https://www.livescience.com/54901-free-radicals.html. Updated May 27, 2016. Accessed February 26, 2020.
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Snyder, M, Clum, L, Zulaica, AV. The Matcha Miracle: Boost Energy, Focus and Health with Green Tea Powder. New York, New York. Simon and Schuster. 2015.
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Vankova, K et. al. Chlorophyll-Mediated Changes in the Redox Status of Pancreatic Cancer Cells Are Associated with Its Anticancer Effects. Oxidative Medicine and Cellular Longevity. 2018. Abstract retrieved from https://www.ncbi.nlm.nih.gov/pubmed/30057678.
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Reinegal, M. What are ORAC Values? Nutrition Diva: Quick and Dirty Tips for Eating Well and Feeling Fabulous. Scientific American Website. August 14, 2013. https://www.scientificamerican.com/article/what-are-orac-values/. Accessed February 24, 2020.
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Carter, A. The Benefits of Chlorophyll. Healthline Website. https://www.healthline.com/health/liquid-chlorophyll-benefits-risks. Written August 29, 2019. Accessed February 26, 2020.
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Sifferlin, A. Should You Drink Matcha Tea? TIME magazine website. https://time.com/5188377/matcha-tea-benefits/. March 8, 2018. Accessed Febraury 26, 2020.
