The benefits of matcha, a superfood, are not talked about enough. The versatile ingredient can be added to various foods and drinks to boost nutritional health—and it tastes great, too!
So, are you ready to discover all the matcha benefits? Let’s dive right in.
What is Matcha?
Matcha is a powdered green tea made from the leaves of the Camellia sinensis plant, more specifically, tencha leaves.
These leaves are shaded for several weeks before harvesting to enhance their chlorophyll and amino acid content, particularly L-theanine.
The process gives matcha its vibrant green color and unique flavor profile, which is slightly sweet, grassy, and mildly bitter.
Unlike other types of green teas, matcha involves consuming the whole leaf in powdered form, providing a concentrated source of antioxidants and a unique range of vitamins and minerals, including:
- Vitamins A, C, and E
- Potassium
- Calcium
- Iron
Traditionally prepared by whisking with hot water to create a frothy, smooth tea, matcha is also versatile in culinary applications such as lattes, smoothies, desserts, and savory dishes.
The History of Matcha
Matcha has a profound history. The ingredient has led a fascinating journey over a millennium, originating in China and becoming an integral part of Japanese culture.
Origins in China (7th-10th centuries)
The earliest roots of matcha can be traced back to the Tang Dynasty in China. During this period, tea leaves were steamed, dried, and formed into bricks to facilitate transportation and trade.
To prepare the tea, pieces of these bricks were pulverized and mixed with hot water and salt, creating an early form of powdered tea.
Song Dynasty and the Rise of “Whisking Tea” (10th-13th centuries)
During the Song Dynasty, a new method of tea preparation emerged, known as “whisking tea.” This process involved grinding tea leaves into a fine powder and whisking them with hot water, creating a frothy beverage resembling modern-day matcha.
Introduction to Japan (12th century)
In 1191, a Japanese Buddhist monk named Eisai brought tea seeds from China to Japan, along with Zen Buddhist methods of preparing powdered green tea. Eisai planted these seeds on temple grounds in Kyoto, and they were considered to produce the highest-quality tea leaves in Japan.
Development of Tencha (shade-grown tea)
Soon after Eisai returned, Zen Buddhists in Japan developed a new method of cultivating green tea plants under shaded conditions called Tencha. This method maximizes all the matcha benefits.
Matcha and Zen Buddhism
Matcha became deeply intertwined with Zen Buddhism in Japan. Zen monks found that drinking matcha improved their meditation sessions, producing a state of calm alertness. Consuming matcha became a means of enlightenment and was incorporated into daily temple practices.
The Japanese Tea Ceremony (15th-16th centuries)
In the 1500s, a Zen student named Murata Juko formalized the tea ceremony ritual, later popularized by Zen Master Sen-no-Rikyu. The ceremony, known as “Chado” or “Sado,” incorporated four principles:
- Harmony (wa)
- Respect (kei)
- Purity (sei)
- Tranquility (jaku)
Decline and Resurgence
During the Edo period (1603-1868), matcha’s popularity declined as commoners favored sencha, a more affordable green tea. Matcha became associated with the elite, primarily consumed by the aristocracy and samurai class.
In the late 20th century, matcha experienced a resurgence in popularity as matcha benefits gained global attention. Rich in antioxidants containing L-theanine, matcha is linked to various health benefits, including:
- Improved heart health
- Increased metabolism
- Reduced stress
Today, matcha has transcended its traditional roots and is enjoyed worldwide in various culinary applications, from traditional tea ceremonies to lattes, smoothies, and baked goods. Matcha’s unique taste, color, and health benefits have solidified its status as a beloved beverage and ingredient in modern cuisine.
How Matcha Is Different From Other Teas
Matcha is distinct from other teas in several ways.
Cultivation Method
Matcha tea plants are shade-grown for about 3-4 weeks before harvest. This shading process increases chlorophyll production, which gives matcha its green color and boosts its amino acid content, particularly L-theanine.
Processing
Unlike other teas, which steep leaves and discard them, matcha grinds the entire tea leaf into a fine powder. The process begins by removing the stems and veins and then stone-grinding the leaves into the characteristic matcha powder.
Preparation
Matcha is prepared by whisking the powder directly into hot water, typically using a bamboo whisk (chasen) in a special bowl (Dhawan). This preparation method is an integral part of Japanese tea ceremonies.
Our special edition matcha traveler gift box is ideal for anyone who can’t stay away from matcha, even when on the go!
Consumption
When you drink matcha, you will consume the whole tea leaf (which is one of the main matcha benefits), not just an infusion. This results in a more concentrated intake of the nutrients and compounds found in the tea leaves.
Nutritional Profile
Due to its processing and unique consumption method, matcha has a higher concentration of certain compounds compared to other teas:
- L-theanine (responsible for the flavor and cognitive benefits)
- Catechins (a type of antioxidant)
- Caffeine
Flavor Profile
Matcha has a distinct, rich, umami flavor with a slight bitterness. The taste difference between matcha and green tea is also noticeable, as the former has a more intense and complex flavor compared to the latter.
Health Benefits of Matcha
Matcha benefits include improved mental clarity, a boost in metabolism, and a high concentration of antioxidants that support overall health. Let’s take a closer look at this superfood’s wide range of health benefits.
Concentration of Antioxidants
As mentioned, matcha is exceptionally high in catechins, particularly epigallocatechin gallate (EGCG). In fact, a study from the Pomeranian Medical University found that matcha contains up to 137 times more EGCG than other types of teas. These antioxidants offer several benefits, including:
- Antibacterial properties that could prevent tooth decay and bad breath.
- Protection of cells reduces the chances of chronic disease.
- Protection against UV radiation.
- Blood sugar regulation.
Additionally, catechins are beneficial for individuals with systolic blood pressure (the upper number) of 130 or higher, which is a risk factor for heart disease, heart attack, and stroke.
Boosts Metabolism
According to research from the University of Geneva, matcha has thermogenic properties beyond its caffeine content. These properties can increase the body’s heat production from 8-10% to 35-43%, aiding in fat loss (if consumed as part of a healthy diet and exercise.)
The EGCG additionally promotes fat burn during exercise, allowing you to get more out of every workout.
Improves Brain Function
A study of the University of Tokyo has shown that matcha can improve cognitive functions, particularly in elderly individuals. A randomized, double-blind, placebo-controlled 12-week trial found significant cognitive enhancement in the Montreal Cognitive Assessment (MoCA) scores among elderly women who consumed matcha daily.
Matcha can potentially reduce the chances of contracting Alzheimer’s disease. The EGCG reduces the number of beta-amyloid plaques in the brain that are responsible for causing Alzheimer’s.
Reduce Risk of Heart Disease
Matcha’s antioxidants help reduce oxidative stress and inflammation, contributing to cardiovascular diseases. Many studies have shown this, including one by Virginia Polytechnic Institute and State University.
By preventing the oxidation of LDL cholesterol, matcha helps keep arteries clear and reduces the risk of atherosclerosis.
Reduce the Risk of Some Cancers
A study from the University of Salford (UK) found that matcha green tea can help stop the growth of breast cancer stem cells.
The researchers discovered that matcha affected the cancer cells’ energy production, slowing their main energy processes. This change made the cancer cells less active and less likely to grow.
Improves Digestion and Detoxing
Since matcha is made from ground leaves rather than steeping leaves in water, like other green teas, it contains higher amounts of fiber, catechins, and other nutrients. One study from Setsunan University demonstrated that participants who drank matcha tea for two weeks showed significant increases in beneficial gut bacteria.
A Natural Stress Reliever
L-theanine promotes relaxation, reduces stress, and boosts alpha wave activity (located in the brain), which is associated with relaxed alertness. Research from the University of Shizuoka shows that matcha, due to its unique properties, has impressive stress-relieving effects.
Matcha can reduce anxiety by activating dopamine D1 and serotonin 5-HT1A receptors in the brain. These receptors play essential roles in modulating anxious behaviors.
Additionally, matcha reduces cortisol levels (the stress hormone)—no wonder the Japanese use it to stay calm during meditation.
The Best Ways to Enjoy Matcha Benefits
Incorporating matcha into your diet is an easy way to reap its numerous health benefits.
Matcha Lattes
For those who prefer a creamier hot beverage, matcha lattes are an excellent choice. They combine the rich taste of matcha with the smoothness of milk.
Here’s a simple recipe for a delicious matcha latte:
- Scoop and sift 1-2 teaspoons of matcha powder into a cup or matcha bowl.
- Add 2 ounces of hot water. Whisk your mixture until the matcha is fully dissolved and frothy.
- Heat and froth your choice of milk (dairy, almond, soy, or oat). We recommend using a milk frother. Or, heat the milk on the stove and whisk it vigorously.
- Pour the steamed milk into your cup or matcha bowl and stir gently.
- Add sweetener to taste, such as honey, agave syrup, or vanilla extract.
Smoothies and Juices
Matcha is a versatile ingredient that’s the perfect addition to juices for a nutritional boost.
Adding matcha to your morning smoothie is another excellent way to start the day with an energy lift. Here’s an easy-to-prepare matcha smoothie recipe:
- Ingredients:
- 1 teaspoon of matcha powder
- 1 banana
- 1 cup of spinach
- 1 cup of almond milk
- A handful of frozen berries
- Combine all of your matcha smoothie ingredients into a blender and blend until smooth.
- Pour the mixture into your favorite glass with ice and enjoy immediately. The matcha will provide a subtle green tea flavor while improving your smoothie’s nutritional profile.
Baking with Matcha
Add matcha benefits to your favorite baked goods like cakes, cookies, muffins, and bread.
Here’s a simple recipe for matcha cookies:
- Ingredients:
- 1 cup of flour
- 1 teaspoon of matcha powder
- 1/2 cup of sugar
- 1/2 cup of butter (softened)
- 1 egg
- 1/2 teaspoon of baking powder
- In a small bowl, cream together your butter and sugar until it’s light and fluffy.
- Add the egg and mix well.
- Sift in the flour, matcha powder, and baking powder, and combine until a dough forms.
- Get your oven ready by preheating it to 350°F (175°C)
- Roll your dough into small balls (or take 1 heaping tablespoon) and place them on a baking sheet. Flatten each ball slightly with a fork.
- Bake for 10-12 minutes or until the edges are golden brown.
- Let your matcha cookies cool on a wire rack before enjoying them.
Matcha in Savory Dishes
Matcha is no alien to soups, salad dressings, and sauces. Here’s a recipe for a matcha-infused salad dressing:
- Ingredients:
- 1 teaspoon of matcha powder
- 2 tablespoons of olive oil
- 1 teaspoon of honey
- 1 tablespoon of lemon juice
- Top with a pinch of salt and pepper.
- In a bowl of your choice, whisk together the matcha powder and olive oil until well combined. Add the lemon juice, honey, salt, and pepper, and whisk until the dressing is smooth.
- Drizzle the matcha dressing over your favorite salad greens and toss to combine. This dressing pairs well with mixed greens, avocado, and roasted vegetables.
Matcha Ice Cream
For a refreshing dessert, try making matcha ice cream. This creamy treat is perfect for hot days and is a delightful way to incorporate matcha into your diet.
- Ingredients:
- 2 teaspoons of matcha powder
- 2 cups of heavy cream (or alternative)
- 1 cup of whole milk (or dairy-free alternative milk)
- 3/4 cup of granulated sugar
- 1 teaspoon of vanilla extract
- Whisk together the matcha powder and sugar in a bowl until well combined. Add the heavy cream, whole milk, and vanilla extract. Mix until the sugar is dissolved.
- Pour the matcha mixture into an ice cream maker. Churn your mixture according to the manufacturer’s instructions.
- Scrape your churned ice cream into a freezer-safe container. Freeze your matcha ice cream for at least two hours before serving.
You can also enjoy the matcha benefits with mochi (a popular Japanese dessert).
Matcha Energy Balls
Matcha energy balls are an excellent option for a quick and healthy snack. These bite-sized treats are packed with energy-boosting ingredients and are perfect for on-the-go snacking.
- Ingredients:
- One cup of old-fashioned rolled oats
- 1/2 cup of almond butter
- 1/4 cup of honey
- 2 teaspoons of matcha powder
- Handful of dark chocolate chips
- Combine the rolled oats, almond butter, honey, and matcha powder in a large bowl. Mix until all ingredients are well incorporated. Stir in the dark chocolate chips.
- Roll the matcha energy ball mixture into small round balls.
- Line a baking sheet with your favorite brand of parchment paper. Place your matcha energy balls on top for baking.
- Refrigerate the matcha energy balls for at least 30 minutes to firm up before serving.
Matcha Oatmeal
Starting your day with matcha oatmeal is a wonderful way to boost your morning energy levels and enjoy the benefits of matcha.
Here’s how to make a delicious bowl of matcha oatmeal:
- Ingredients:
- 1 cup of rolled oats
- 2 cups of almond milk
- 1 teaspoon of matcha powder
- 1 tablespoon of honey
- Fresh fruit for topping
- Bring your almond milk to a simmer in a small saucepan (don’t boil).
- Add in the rolled oats. Cook them over medium heat, stirring occasionally. Cook until the oats are tender and the mixture is creamy (about five minutes).
- Add in your matcha powder and honey until well combined.
- Pour the oatmeal into your favorite bowl and top with fresh fruit, such as berries, bananas, or kiwi.
Matcha Yogurt Parfait
A matcha yogurt parfait is a nutritious breakfast or snack option.
Here’s how to make one:
- Ingredients:
- 1 cup of Greek yogurt
- 1 teaspoon of matcha powder
- 1 tablespoon of honey
- 1/2 cup of granola
- Handful of fresh fruit
- Combine Greek yogurt, matcha powder, and honey in a bowl. Mix until the matcha powder is fully incorporated and the yogurt is smooth.
- Layer the matcha yogurt with granola and fresh fruit in a glass jar.
- Enjoy immediately or refrigerate for later.
Matcha Chia Pudding
Matcha chia pudding is a healthy and easy-to-make breakfast or dessert.
- Ingredients:
- 2 tablespoons of chia seeds
- 1 cup of almond milk
- 1 teaspoon of matcha powder
- 1 tablespoon of honey.
- Whisk the almond milk, matcha powder, and honey in a bowl until well combined. Add the chia seeds and stir well.
- Let the mixture sit for 10 minutes, then stir again to prevent clumping. Cover and refrigerate for at least four hours or overnight.
- Serve the chia pudding topped with fresh fruit or nuts.
Try These Recipes
Despite matcha’s versatility, the ingredient still holds firm to its roots and remains primarily associated with tea.
Authentic Matcha Tea
Assemble the components included in the Matcha Gift Set from Magic Hour to create a perfect cup of matcha. You will receive:
- Organic ceremonial matcha
- A bamboo scoop (Chashaku)
- A bamboo whisk
- A matcha bowl
A matcha lover’s paradise.
The quality of the matcha powder is paramount, and the set features matcha from Kagoshima, Japan. Celebrated for its purity and green hue, it promises a delightful taste and numerous matcha benefits.
Start the preparation by sifting 1-2 teaspoons of matcha powder into the matcha bowl. Sifting is crucial as it removes clumps, ensuring a smooth and frothy tea.
Next, heat water to about 175°F (80°C). It’s essential not to use boiling water as it can impart a bitter taste to the matcha. Pour approximately 2 ounces (60 ml) of this hot water into the bowl with the sifted matcha powder.
Use the bamboo whisk to whisk the matcha and water briskly in a zigzag motion (M or W shape) until the mixture becomes frothy. This usually takes about 20-30 seconds.
The whisking process should create a smooth, frothy layer on top of the matcha, indicating that it is ready to be consumed. Sip the matcha directly from the bowl to fully experience the traditional tea ceremony.
Almond Matcha Tea
Use the Magic Hour set to prepare a perfect cup of Almond Matcha Green Tea.
Begin by sifting 1-2 teaspoons of matcha powder into the bowl to remove clumps and ensure a smooth and frothy tea.
Heat water to about 175°F (80°C) and pour approximately 2 ounces (60 ml) into the bowl.
Using the bamboo whisk, briskly whisk the matcha and water in a zigzag motion until a frothy layer forms. Sip and enjoy the rich, nutty flavor directly from the bowl.
This process enhances the matcha’s taste and brings a sense of tranquility to your tea-drinking experience.
Enjoy the Numerous Matcha Benefits Today
Matcha is a delicious beverage, possessing a powerhouse of health benefits.
Start experimenting with the matcha benefits by incorporating it into your daily diet in various forms, such as traditional tea, lattes, or even baked goods.
For an authentic matcha experience and high-quality products, visit Magic Hour and explore our exceptional range of tea offerings.
Begin your journey to a better, healthier lifestyle by embracing the nutritious benefits of matcha today!
