The ancient Japanese superfood contains up to THREE TIMES more disease-fighting antioxidants than regular green tea – and you can add it to EVERYTHING
It’s the vibrant green powder that’s taken over Instagram feeds and transformed coffee shops across Britain – but matcha tea isn’t just another wellness fad pushed by influencers.
Scientists have uncovered compelling evidence that this ancient Japanese superfood could be one of the most powerful health-boosting beverages on the planet, with studies showing it contains up to THREE times more disease-fighting antioxidants than regular green tea.
From melting stubborn belly fat to protecting your brain from dementia, researchers are discovering that matcha’s unique growing process and concentrated form deliver health benefits that far exceed those of ordinary tea – and it’s easier to incorporate into your daily routine than you might think.
Now, as Brits increasingly swap their morning lattes for matcha, experts reveal the seven scientifically-proven ways this “green gold” can revolutionise your health – and why drinking just two cups a day could add years to your life.
1. SUPERCHARGES your body with nature’s most powerful antioxidants
Matcha is rich in catechins, a class of plant compounds in tea that act as natural antioxidants. But here’s what makes it extraordinary: because matcha is more concentrated in antioxidants, a single cup (237 mL) may be equivalent to about 3 cups (711 mL) of regular green tea.
The star of the show is a compound called EGCG (epigallocatechin gallate), nature’s most potent antioxidant. One serving of Japan’s finest premium stone-ground matcha tea (1g = 1serving) contains about 10mg of EC (epicatechin), 41mg of EGC (epigallocatechin) , 4mg of ECG (epicatechin-3-gallate), and 30-35mg of EGCG (Epigallocatechin-3-gallate).
ConsumerLab testing found that matcha powders provided 73 mg to 119 mg per cup (based on about 1 teaspoon of powder). That’s significantly more than regular green tea, which typically contains 40-80mg of EGCG per cup.
What’s the big deal? These antioxidants work like tiny warriors in your body, neutralising harmful free radicals that damage cells and accelerate ageing. Think of them as your internal bodyguards, protecting you from everything from wrinkles to serious diseases.
2. TORCHES belly fat and revs up your metabolism
If you’ve been battling the bulge, matcha could be your secret weapon. Multiple studies compared matcha, the powder form of green tea, to the traditional loose-leaf form of green tea, and results suggested that matcha might function differently from loose-leaf tea due to its higher content of beneficial compounds.
Research shows that Consuming matcha with a high-fat diet resulted in decreased weight gain velocity, food intake, improved serum glucose and lipid profile, reduced inflammatory cytokines and ameliorated oxidative stress.
The fat-burning power comes from matcha’s unique combination of caffeine and catechins. A recent meta-analysis concluded that caffeine may promote weight and fat loss, facilitating BMI reduction, while the EGCG specifically targets stubborn abdominal fat.
Studies have found that EGCG is effective in helping people lose weight—even if they’re not dieting. One study gave overweight men 300mg of EGCG for two days, and the study’s findings suggest that EGCG by itself can increase fat oxidation.
3. SHIELDS your heart from disease
Your morning matcha habit could literally save your life. One study found men who drink matcha are 11% less likely to develop heart disease than those who don’t drink matcha.
The cardiovascular benefits are impressive: A meta-analysis published in the European Journal of Nutrition found that antioxidants called catechins found in green tea help lower blood pressure and LDL (“bad”) cholesterol.
Studies have shown that individuals who drink matcha tea regularly have lower LDL (bad) cholesterol levels while at the same time having higher levels of HDL (good) cholesterol.
Harvard experts confirm these findings, noting that Matcha contains an abundance of antioxidants (including polyphenols such as catechins) and phytochemicals (such as chlorophyll and quercetin). These substances may have some positive effects on our health.
4. BOOSTS brain power and fights dementia
Forget brain-training apps – matcha could be the real cognitive enhancer you’ve been searching for. randomized clinical trials (RCT) showed that matcha decreases stress, slightly enhances attention and memory.
One 12-week study that sought to determine how matcha impacted cognitive function in adults over 60 found that matcha significantly improved performance on recall and memory tests.
The brain benefits come from matcha’s unique combination of caffeine and L-theanine, an amino acid that promotes calm alertness. L-theanine can also increase the number of feel-good chemicals in your brain, leading to improved mood, memory, and concentration.
EGCG intake enhances cognitive function, improves insulin sensitivity and decreases amyloid-β production in the brain, thus reducing neuroinflammation and preventing neuropathologies related to neurodegenerative diseases, including Alzheimer’s disease.
5. DETOXIFIES your liver and prevents damage
Your liver works overtime processing everything from alcohol to medications – and matcha gives it the support it needs. A 2015 review of 15 studies found that drinking green tea was associated with a decreased risk of liver disease.
The liver-protecting effects are particularly relevant in our modern world of processed foods and environmental toxins. Some studies have shown that matcha could prevent liver damage and decrease the risk of liver disease.
However, moderation is key – experts warn against concentrated supplements and recommend getting your EGCG from actual matcha tea rather than pills.
6. STABILISES blood sugar and fights diabetes
In an era of soaring diabetes rates, matcha offers hope. Another meta-analysis of RCTs by (Zheng et al., 2013) showed that catechins from green tea significantly lowered fasting blood glucose concentrations (−1.48 mg/dL; 95% CI: −2.57, −0.40 mg/dL).
Study shows potential benefits of matcha in managing obesity and diabetes risk, with research from Saudi Arabia showing that regular consumers experienced better metabolic health markers.
The blood sugar benefits extend beyond just glucose control – matcha helps improve insulin sensitivity, meaning your body becomes more efficient at processing sugars and carbohydrates.
7. STRENGTHENS immunity and fights inflammation
Want to avoid every cold and flu doing the rounds? Drinking matcha may help fortify and strengthen your immune system, helping limit the growth of bacteria or the invasion of viruses into the body.
Match has high concentrations of EGCG, a potent catechin found in matcha, which is particularly effective at alleviating inflammation and enhancing overall immunity.
The anti-inflammatory effects go beyond just fighting off bugs. Studies confirming the high antioxidant potential of tea beverages claim that it originates from the considerable content of catechins, a type of phenolic compound with beneficial effects on human health.
How to harness matcha’s power (without breaking the bank)
Ready to go green? Here’s how to maximise matcha’s benefits:
THE PERFECT BREW: Whisk into hot water for matcha tea, or into warm or hot milk to make a matcha latte (about 1 teaspoon of matcha per cup of liquid). Pro tip: Water temperature matters – aim for about 80°C, not boiling.
BEYOND THE CUP: Matcha’s versatility makes it easy to sneak into your diet. Blend it into a fruit smoothie. Use it in salad dressing. Add it to cereal, oatmeal, or yogurt. Sprinkle on plain popcorn. Add it to baked goods like cookies, brownies, or cupcakes.
QUALITY COUNTS: It’s available in three different grades with different flavors and qualities: Cooking is the least expensive grade of matcha, but it’s fine for baking and cooking. Premium is produced from tea leaves at the top of the plant, and it’s good for tea. For maximum benefits, splurge on ceremonial grade.
THE GOLDEN RULE: It is not recommended to drink more than 2 cups (474 mL) of matcha per day. While matcha is safe, its concentrated nature means moderation is key.
The caffeine question: Will it keep you up all night?
Worried about the jitters? matcha’s caffeine content is typically higher than that of other green teas but lower than that of coffee. A cup contains roughly 70mg of caffeine – about half that of coffee.
But here’s the clever bit: the L-theanine in matcha creates what experts call “calm alertness” – you get the energy boost without the crash or anxiety often associated with coffee.
Watch your matcha intake later in the day if caffeine makes it hard for you to fall or stay asleep.
The bottom line: Is matcha worth the hype?
With its scientifically-proven benefits ranging from fat loss to brain protection, matcha appears to live up to its superfood status. The Japanese powdered green tea, matcha, contains high amounts of substances with antioxidant and anti-inflammatory effects. It has promising potential health benefits, mainly through a high concentration of catechins.
While it won’t work miracles overnight, incorporating matcha into a healthy lifestyle could provide significant long-term benefits. And unlike many wellness trends, this one is backed by centuries of use and mounting scientific evidence.
As one Harvard expert notes, One of the appealing things about matcha is its versatility. Whether you’re whisking up a traditional tea or adding it to your morning smoothie, this green gold might just be the easiest health upgrade you’ll ever make.
Just remember: Once you’ve opened it, the powder will stay fresh for about 2 months when stored in an air-tight container in the freezer or refrigerator. So don’t let that precious green powder go to waste – your body will thank you for making matcha a daily habit.
Image credit: Matcha tea latte with rosetta latte art by Irvan Ary Maulana, licensed under CC BY-SA 4.0.
