Matcha, the finely powdered green tea cherished in Japanese ceremonies, is rapidly gaining recognition in global wellness circles.
With its striking emerald colour, earthy flavour, and proven health benefits, matcha is more than just a trendy beverage — it is one of nature’s most powerful and versatile superfoods. In this article, we explore matcha’s fascinating history, discover how it is produced, examine its health benefits, and share two easy recipes for daily enjoyment.
ORIGIN OF MATCHA TEA
The story of matcha begins in ancient China where, during the Tang Dynasty (7th-10th centuries), tea leaves were steamed, formed into bricks, and powdered for easier transport and use. Buddhist monks brought this powdered tea to Japan in the 12th century, where it became central to Zen meditation practices and blossomed into the refined Japanese tea ceremony, known as chanoyu. Today, true matcha comes from Japan, most famously from Uji in Kyoto, Nishio, Shizuoka, and Kyushu, where careful cultivation methods have been preserved for centuries1.
HOW MATCHA IS GROWN AND HARVESTED
Matcha is not your average green tea. Its vibrant colour and unique nutritional properties result from a meticulous cultivation process:
- Shade-Grown for Maximum Nutrition: Three to four weeks before harvest, tea bushes are shaded with bamboo mats or tarps. This boosts chlorophyll production, creating a deeper green colour and increasing levels of the amino acid L-theanine.
- Harvest and Processing: Only the youngest, most tender leaves are picked by hand. These are steamed to prevent oxidation, dried, and all stems and veins are removed. The leaves, now called ‘tencha’, are stone-ground into a fine powder — the authentic matcha we know.
- Grading: There are different grades of matcha: ceremonial (for traditional tea preparation), premium (for daily drinking), and culinary (ideal for smoothies, baking, and cooking).
The entire process preserves matcha’s nutrients, making it one of the most potent forms of green tea2.
HEALTH BENEFITS OF MATCHA TEA
Matcha is celebrated for its unique nutritional profile, delivering benefits that go beyond ordinary green tea:
POWERFUL ANTIOXIDANT ACTION
Matcha is exceptionally rich in antioxidants, especially a group called catechins. The most potent, epigallocatechin gallate (EGCG), helps neutralise free radicals, promoting cellular health and supporting the body’s natural defences3.
SUPPORTS FOCUS, CALM AND ENERGY
Thanks to the shading process, matcha contains high levels of L-theanine, which, combined with natural caffeine, promotes a calm yet alert state — often described as ‘calm energy’. This makes matcha an ideal beverage for focus, meditation, and productivity, without the jitters or crash associated with coffee4.
METABOLISM AND WEIGHT SUPPORT
Studies suggest that matcha can gently boost metabolism and help burn fat more efficiently during exercise. Its combination of catechins and caffeine has made it popular among those seeking natural weight management support, though effects are mild and best combined with a healthy lifestyle5.
IMMUNE AND HEART HEALTH
Matcha’s antioxidants support heart health by helping to lower LDL cholesterol and promoting healthy blood vessels. It also contains vitamins A, C, E, and minerals like potassium and iron, contributing to overall wellness2.
HOW TO ENJOY MATCHA – RECIPES FOR EVERYDAY WELLNESS
One of the joys of matcha is its versatility. You can drink it traditionally, blend it in smoothies, or even use it in desserts. Here are two delicious ways to add matcha to your routine:
MATCHA GREEN TEA SMOOTHIE
This vibrant smoothie is a perfect breakfast or afternoon boost, delivering antioxidants, fibre, and sustained energy.
Ingredients:
- 1 teaspoon high-quality matcha powder
- 1 cup almond or oat milk
- 1 small frozen banana
- ½ cup baby spinach
- 1 tablespoon chia seeds
- 1 teaspoon honey or pure maple syrup (optional)
- A few ice cubes
Method:
Add all ingredients to a blender and blend until smooth. Taste and adjust sweetness as desired. Enjoy immediately for the best flavour and nutritional benefit.
MATCHA ENERGY BALLS
A quick, no-bake snack that’s rich in antioxidants and perfect for on-the-go energy.
Ingredients:
- 1 cup rolled oats
- 2 tablespoons matcha powder
- ¼ cup almond butter or tahini
- ¼ cup raw honey
- 1/3 cup desiccated coconut
- 1 tablespoon chia seeds
- Pinch of sea salt
Method:
Mix all ingredients in a bowl. Roll into small balls and refrigerate for at least 30 minutes. Store in an airtight container in the fridge for up to a week.
CHOOSING QUALITY MATCHA
Not all matcha is created equal. For the best health benefits and flavour:
- Opt for organic, Japanese-grown ceremonial or premium-grade matcha.
- Look for vibrant green powder (dull or yellowish matcha is older and less potent).
- Store matcha in an airtight container in the fridge, away from light and heat.
POTENTIAL SIDE EFFECTS AND CONSIDERATIONS
While matcha can be part of a healthy diet for most people, it should be consumed in moderation due to its caffeine content. Some individuals may experience sensitivity, especially if consuming multiple servings daily.
Editor’s note: You may enjoy this article Tea for two or tea for you?
References:
- Jin X, et.al. A review of green tea: Cultivation, processing and related health benefits. Journal of Food Science Technology. 2018;55(9):3453-3462.
- Cabrera C, et.al. Beneficial effects of green tea—A review. Journal of the American College of Nutrition. 2006;25(2):79-99.
- Suzuki T, et.al. Antioxidant effects of green tea and its catechins. Journal of Nutritional Biochemistry. 2013;24(11):1649-1661.
- Dietz C, Dekker M. Effect of green tea phytochemicals on mood. Nutrients. 2017;9(5):494.
- Hursel R, Westerterp-Plantenga MS. Catechin- and caffeine-rich teas for weight control: A meta-analysis. Obesity Reviews. 2013;14(7):528-544.
Matcha, the finely powdered green tea cherished in Japanese ceremonies, is rapidly gaining recognition in global wellness circles.
With its striking emerald colour, earthy flavour, and proven health benefits, matcha is more than just a trendy beverage — it is one of nature’s most powerful and versatile superfoods. In this article, we explore matcha’s fascinating history, discover how it is produced, examine its health benefits, and share two easy recipes for daily enjoyment.
ORIGIN OF MATCHA TEA
The story of matcha begins in ancient China where, during the Tang Dynasty (7th-10th centuries), tea leaves were steamed, formed into bricks, and powdered for easier transport and use. Buddhist monks brought this powdered tea to Japan in the 12th century, where it became central to Zen meditation practices and blossomed into the refined Japanese tea ceremony, known as chanoyu. Today, true matcha comes from Japan, most famously from Uji in Kyoto, Nishio, Shizuoka, and Kyushu, where careful cultivation methods have been preserved for centuries1.
HOW MATCHA IS GROWN AND HARVESTED
Matcha is not your average green tea. Its vibrant colour and unique nutritional properties result from a meticulous cultivation process:
- Shade-Grown for Maximum Nutrition: Three to four weeks before harvest, tea bushes are shaded with bamboo mats or tarps. This boosts chlorophyll production, creating a deeper green colour and increasing levels of the amino acid L-theanine.
- Harvest and Processing: Only the youngest, most tender leaves are picked by hand. These are steamed to prevent oxidation, dried, and all stems and veins are removed. The leaves, now called ‘tencha’, are stone-ground into a fine powder — the authentic matcha we know.
- Grading: There are different grades of matcha: ceremonial (for traditional tea preparation), premium (for daily drinking), and culinary (ideal for smoothies, baking, and cooking).
The entire process preserves matcha’s nutrients, making it one of the most potent forms of green tea2.
HEALTH BENEFITS OF MATCHA TEA
Matcha is celebrated for its unique nutritional profile, delivering benefits that go beyond ordinary green tea:
POWERFUL ANTIOXIDANT ACTION
Matcha is exceptionally rich in antioxidants, especially a group called catechins. The most potent, epigallocatechin gallate (EGCG), helps neutralise free radicals, promoting cellular health and supporting the body’s natural defences3.
SUPPORTS FOCUS, CALM AND ENERGY
Thanks to the shading process, matcha contains high levels of L-theanine, which, combined with natural caffeine, promotes a calm yet alert state — often described as ‘calm energy’. This makes matcha an ideal beverage for focus, meditation, and productivity, without the jitters or crash associated with coffee4.
METABOLISM AND WEIGHT SUPPORT
Studies suggest that matcha can gently boost metabolism and help burn fat more efficiently during exercise. Its combination of catechins and caffeine has made it popular among those seeking natural weight management support, though effects are mild and best combined with a healthy lifestyle5.
IMMUNE AND HEART HEALTH
Matcha’s antioxidants support heart health by helping to lower LDL cholesterol and promoting healthy blood vessels. It also contains vitamins A, C, E, and minerals like potassium and iron, contributing to overall wellness2.
HOW TO ENJOY MATCHA – RECIPES FOR EVERYDAY WELLNESS
One of the joys of matcha is its versatility. You can drink it traditionally, blend it in smoothies, or even use it in desserts. Here are two delicious ways to add matcha to your routine:
MATCHA GREEN TEA SMOOTHIE
This vibrant smoothie is a perfect breakfast or afternoon boost, delivering antioxidants, fibre, and sustained energy.
Ingredients:
- 1 teaspoon high-quality matcha powder
- 1 cup almond or oat milk
- 1 small frozen banana
- ½ cup baby spinach
- 1 tablespoon chia seeds
- 1 teaspoon honey or pure maple syrup (optional)
- A few ice cubes
Method:
Add all ingredients to a blender and blend until smooth. Taste and adjust sweetness as desired. Enjoy immediately for the best flavour and nutritional benefit.
MATCHA ENERGY BALLS
A quick, no-bake snack that’s rich in antioxidants and perfect for on-the-go energy.
Ingredients:
- 1 cup rolled oats
- 2 tablespoons matcha powder
- ¼ cup almond butter or tahini
- ¼ cup raw honey
- 1/3 cup desiccated coconut
- 1 tablespoon chia seeds
- Pinch of sea salt
Method:
Mix all ingredients in a bowl. Roll into small balls and refrigerate for at least 30 minutes. Store in an airtight container in the fridge for up to a week.
CHOOSING QUALITY MATCHA
Not all matcha is created equal. For the best health benefits and flavour:
- Opt for organic, Japanese-grown ceremonial or premium-grade matcha.
- Look for vibrant green powder (dull or yellowish matcha is older and less potent).
- Store matcha in an airtight container in the fridge, away from light and heat.
POTENTIAL SIDE EFFECTS AND CONSIDERATIONS
While matcha can be part of a healthy diet for most people, it should be consumed in moderation due to its caffeine content. Some individuals may experience sensitivity, especially if consuming multiple servings daily.
Editor’s note: You may enjoy this article Tea for two or tea for you?
References:
- Jin X, et.al. A review of green tea: Cultivation, processing and related health benefits. Journal of Food Science Technology. 2018;55(9):3453-3462.
- Cabrera C, et.al. Beneficial effects of green tea—A review. Journal of the American College of Nutrition. 2006;25(2):79-99.
- Suzuki T, et.al. Antioxidant effects of green tea and its catechins. Journal of Nutritional Biochemistry. 2013;24(11):1649-1661.
- Dietz C, Dekker M. Effect of green tea phytochemicals on mood. Nutrients. 2017;9(5):494.
- Hursel R, Westerterp-Plantenga MS. Catechin- and caffeine-rich teas for weight control: A meta-analysis. Obesity Reviews. 2013;14(7):528-544.
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