We have also mentioned the nutrition of matcha in previous blogs, but have not systematically organized this topic. This article will scientifically explain the nutrition and health of matcha in detail, both psychologically and physiologically.
Key Chemical Components in Matcha
Matcha is rich in a variety of nutrients and trace elements needed by the human body. Its main components include catechins, caffeine, free amino acids, chlorophyll, proteins, aromatic substances, cellulose, Vitamin C, Vitamin A, Vitamin B1, Vitamin B2, Vitamin E, Vitamin K, Biotin, etc., and trace elements like potassium, calcium, magnesium, iron, sodium, zinc, selenium, fluorine, and more, totaling over 30 kinds. Studies have found that matcha has high contents of aqueous extract, free amino acids, and chlorophyll, approximately 35.63%, 7.20%, and 0.85% respectively, while the crude fiber content is relatively low at about 8.70%. Compared to regular green tea, matcha shows unique characteristics of high protein, high amino acids, low catechins, and low caffeine, with catechins, caffeine, protein, and amino acid content at about 7.7%, 3.4%, 29.8%, and 2.5%.
Factors Influencing Matcha Quality
The quality of matcha is mainly influenced by processing and cultivation methods. Research has indicated that in terms of suitability for matcha production, the sensory requirements are green color and fresh taste, which translate into specific physicochemical indicators as “two highs and one low”, namely high chlorophyll, high theanine, and low catechins. Many suitable matcha varieties have been experimented with and selected domestically, with small and medium-leaf varieties such as Zhongcha 108, Longjing 43, Fuding Da Bai Cha, Jiu Keng, etc., being predominant, while in Japan, Yabukita and Okumidori are the main varieties. Common characteristics of matcha-suitable tea varieties include thin and large leaves with a green color, among which the Zhongcha series (such as Zhongcha 108) is particularly outstanding with bright green color, fresh and pure aroma, and a rich tea fragrance that aligns with the characteristics of Chinese matcha and the drinking habits of the Chinese people. In terms of processing methods, steamed selenium-rich matcha has significantly higher selenium, total sugar content, and aqueous extract than pan-fired selenium-rich matcha, while pan-fired selenium-rich matcha has slightly higher content of amino acids, caffeine, and soluble proteins than steamed selenium-rich matcha. In terms of cultivation methods, shaded cultivation under a canopy, with moderate shading and controlled light transmission, is conducive to the accumulation of amino acids, chlorophyll, and other components.
Health Benefits of Matcha
Regarding the health benefits of matcha, we will discuss matcha’s health functions from eight aspects: effects on emotional cognition and stress and anxiety reduction, lipid-lowering and weight loss, anti-cancer and anti-tumor effects, antioxidant effects, antibacterial effects, anti-inflammatory effects, effects related to human metabolic reactions and organ protection, and anti-reverse transcriptase virus activity.
(I)The Calming Power of Matcha: Understanding its Stress-Reducing and Anti-Anxiety Effects
Matcha, a finely ground powder made from green tea leaves, is increasingly celebrated worldwide not only for its unique flavor but also for its remarkable health benefits. Emerging research highlights its potential in enhancing mood and cognitive functions, offering a respite from the stresses of modern life.
Recent studies, including animal experiments and clinical trials, have delved into the stress-relieving and anti-anxiety effects of matcha. Components like L-theanine, epigallocatechin gallate (EGCG), and caffeine in matcha have been shown to influence mood and cognitive abilities. Caffeine, even in low doses of 40mg, can improve alertness, wakefulness, and vitality during extended cognitive tasks. Pure L-theanine promotes relaxation and calmness, with notable effects starting at 200mg. The combination of L-theanine and caffeine can enhance attention-switching and alertness, although not as effectively as caffeine alone.
L-theanine, a major amino acid found in green tea, has been recognized for its stress-reducing properties in both mice and humans. Matcha, essentially a powdered form of green tea, is rich in both L-theanine and caffeine. However, the two components have a strong antagonistic relationship. Studies have shown that the stress-reducing effects of matcha are most potent when the molar ratio of caffeine and EGCG to L-theanine and arginine is less than 2. Clinical trials demonstrated that participants who consumed matcha with the expected stress-reducing properties exhibited significantly lower anxiety symptoms compared to those who took a placebo.
Moreover, research has explored matcha’s impact on anxiety behaviors induced by psychological and physiological stress. Findings suggest that continuous consumption of matcha might reduce anxiety behaviors caused by stress, although the effect might be minimal if the molar ratio of (caffeine+EGCG)/(L-theanine+arginine) exceeds 2.
Matcha’s anti-anxiety properties were further studied through experiments involving oral administration of matcha powder and its extracts to mice. Results indicated that both matcha powder and its hot water extract could alleviate anxiety. It was discovered that the anti-anxiety effects might be due to the activation of dopamine and serotonin receptors.
Interestingly, matcha’s stress-relieving benefits extend beyond its consumption as a beverage. Studies involving matcha-infused cookies revealed that daily consumption of these cookies for 15 days significantly lowered stress markers in saliva, indicating that the ratio of (caffeine+EGCG)/(L-theanine+arginine) is a crucial factor in stress reduction. Matcha, even when incorporated into food products like cookies, can have beneficial stress-relieving effects on individuals who aren’t accustomed to drinking matcha.
In essence, matcha emerges as more than just a trendy beverage; it’s a potential ally in our quest for mental wellness and resilience against stress. Whether enjoyed as a traditional tea or incorporated into food, matcha’s unique composition makes it a valuable addition to a balanced lifestyle, offering a natural way to stay calm and focused in our fast-paced world.
(II) Lipid-lowering and Weight-reducing Effects
Matcha tea’s effects on fat reduction and weight loss have been reported in recent years. For instance, in 2016, a study by Xu and colleagues investigated how matcha tea’s water extracts (water-soluble substances) and residues (water-insoluble substances) could influence antioxidant status, and regulate blood lipid and sugar levels in mice fed a high-fat diet. The experiment had seven groups: normal diet (NC), high-fat diet (HF), and five groups with high-fat diets supplemented with varying concentrations of matcha or its components. After four weeks, the group receiving the highest matcha concentration (MHD) showed significantly lower serum total cholesterol (TC) and triglycerides (TG) levels compared to the HF group. Their levels of good cholesterol (HDL-C) were higher, while bad cholesterol (LDL-C) levels were lower. Furthermore, matcha notably reduced blood sugar levels and enhanced the activity of antioxidant enzymes in the serum and liver. The study concluded that matcha could play a beneficial role by inhibiting blood sugar accumulation, promoting lipid metabolism, and enhancing antioxidant activities. Notably, the water-insoluble components of matcha played a significant role in mitigating the effects of a high-fat and high-sugar diet.
Additionally, two studies highlighted matcha’s role in enhancing fat oxidation during physical exercise. It has been found that the intake of catechins, epigallocatechin gallate, gallate derivatives, and caffeine can enhance exercise-induced fat oxidation. In 2017, Willems examined the metabolic and physiological responses to submaximal running after matcha powder consumption. Participants consumed capsules containing matcha the day before and an hour before running while fasting (each capsule contained 77mg of catechins and 12mg of caffeine). The study found no adverse effects of matcha powder on ventilation, oxygen consumption, fat oxidation, carbohydrate oxidation, heart rate, or perceived exertion at any point. A year later, Willems investigated the effects of a matcha green tea beverage on metabolism, physiology, and perceived intensity during brisk walking. Thirteen female participants drank three cups of matcha (each containing 1g of matcha) the day before and one cup two hours before a walking test. While matcha had no impact on physiological and perceived intensity responses, it did reduce the respiratory exchange ratio and enhanced fat oxidation during 30 minutes of brisk walking. However, the influence of matcha on metabolism shouldn’t be overstated in weight loss plans. The differences in these two studies’ findings might be attributed to various factors, including exercise intensity, gender, participant physique, and the mode and amount of matcha intake.
(III) Anti-cancer and Anti-tumor Effects
Matcha contains ingredients like catechins that have been reported to possess anti-cancer properties and inhibit tumor growth. Hence, matcha is speculated to have significant anti-cancer characteristics. Many experiments have revealed the anti-cancer properties of matcha. An early study in 1993 by Wakai, through an epidemiological survey, found that lifestyle factors like smoking, coffee consumption, black tea, matcha (green tea powder), and cola did not significantly impact the prognosis of bladder cancer. However, this case-control study only differentiated between those who never drank matcha and those who had, suggesting that long-term consumption might have anti-cancer benefits. Subsequently, in 1996, Matsushima and others studied the inhibitory effects of various teas on bladder tumors in rats induced by butyl-n-(4-hydroxybutyl)nitrosamine (BBN). The study found no significant difference in tumor size and number between matcha-treated and control groups.
In 1999, Sato treated rats similarly with BBN and then fed them water containing green tea, matcha, sencha, oolong tea, and black tea. While there was a significant difference in average tumor size in the matcha-treated group, there was no notable variance in tumor numbers among rats. Ultimately, the green tea group showed the strongest inhibitory effect on tumor growth. Moreover, when comparing the effects of drinking green tea and consuming green tea powder on bladder tumors, it was found that tumor numbers were not significantly different among the treatment groups, but the average tumor size varied considerably. The powdered green tea had the most substantial inhibitory effect, with a total tumor volume only 13% of the control group.
In vitro cancer cell experiments have shown that EGCG can regulate the Peroxisome Proliferator-Activated Receptor (PPARγ), which has anti-proliferative, anti-tumor, and antioxidant properties. In 2017, Schroder studied the effects of matcha extracts on PPARγ-dependent breast cancer cell lines (MCF7 and T47D). The results found that the expression of PPARγ increased in T47D cells treated with matcha extract, with a significant increase at a concentration of 50μg/mL, whereas there was no notable enhancement in MCF7 cells.
By 2019, Schroder had researched the anti-cancer potential of matcha, green tea, and its components on breast cancer cells. The study found that EGCG and quercetin in matcha inhibited the growth of both estrogen receptor-positive and -negative breast cancer cells.
Further research in 2018 by Bonuccelli on the impact of matcha on tumor stem cells showed that matcha could indeed inhibit the proliferation of breast cancer stem cells (CSCs) in tissue culture, with an IC of about 0.2 mg/mL. Metabolic phenotyping indicated that matcha could suppress mitochondrial oxidative metabolism and glycolytic flux, pushing cancer cells into a more quiescent metabolic state. Proteomics analysis revealed downregulation of specific mitochondrial proteins and glycolytic enzymes by matcha treatment. Bioinformatics analysis using the Intelligent Pathway Analysis (IPA) software indicated that matcha strongly affects mTOR signaling, especially downregulating the components of the 40S ribosome. This suggests an interesting possibility that matcha could act as an inhibitor of mTOR. Additionally, other key pathways were affected, including antioxidant responses, cell cycle regulation, and interleukin signaling. Bonuccelli’s results align with the notion that matcha may have significant therapeutic potential by mediating cancer cell metabolic reprogramming…
(IV)Antioxidant Effects
The antioxidant properties of catechins found in tea are well-recognized. Matcha, a powdered form of green tea, contains these catechins, including other antioxidants. Due to its unique processing, matcha can release more nutrients and polyphenolic compounds than standard green tea when brewed. In 2016, Fujioka demonstrated through research that the process of grinding tea leaves into powder and stirring in hot water can triple the extraction concentration of EGCG, a potent antioxidant, compared to the same amount of whole tea leaves. Additionally, powdered green tea (matcha) exhibited a higher inhibitory effect on reactive oxygen species (ROS) production than an equivalent amount of tea leaves. This suggests that matcha, with its higher catechin content and fine particles, may offer distinct functional benefits compared to leaf tea. In 2018, research by Burcus and colleagues investigated the bioactivity of three different types of matcha, a juice based on matcha, lingonberry, and probiotic strains (as a control), and one commercial green tea. The findings indicated that the antioxidant capacity is related to the levels of catechins and the abundance of caffeine. These compounds’ content varies with the tea sample, with matcha presenting in the finest particles, correlating to the highest antioxidant potential. In the same year, a study by Farooq found no significant difference in the free radical scavenging ability between the same brand’s loose leaf green tea, bagged green tea, and powdered matcha. This suggests that the form of tea – loose leaf, bagged, or powdered (matcha) – may not conclusively determine its efficacy in neutralizing free radicals. In summary, it can be inferred that the catechin content in the water extract of powdered matcha could be higher compared to the same amount of tea leaves due to the grinding process.
(V) Antibacterial Effects
Catechins in tea have been found to significantly inhibit common bacteria such as Staphylococcus aureus and Escherichia coli. Studies have also looked into matcha’s effects on oral bacteria, particularly in plaque formation on teeth. In 2016, Lindinger discovered that an oral care product (OCP) containing ingredients like antibacterial plant enzymes, organic matcha, cultured glucose, sodium bicarbonate, and ascorbic acid could slow down the formation of dental plaque in dogs. Healthy dogs of various breeds, genders, and ages were divided into a control group and a treatment group. The treatment group’s water was infused with OCP, while the control group had regular water. Before the experiment began, all the dogs had their teeth cleaned by a vet and their gum inflammation assessed. On days 14, 21, and 28, the dogs were evaluated for plaque index, plaque thickness, gum inflammation, breath freshness, and overall health. Over the 28-day study, dogs treated with OCP showed a significant reduction in plaque index and thickness compared to the control group. By day 14, OCP reduced plaque formation by 37%, and the average plaque index over 28 days decreased by 22%, with no measurable gum inflammation or tartar. This indicates that drinking water with OCP containing organic matcha and other chemical components can reduce the formation of dental plaque even without other oral care methods.
(VI) Anti-Inflammatory Effects
Many reports have highlighted the anti-inflammatory effects of tea polyphenol catechins, and studies have also reported on matcha’s anti-inflammatory properties. In 2016, Nishimura compared the anti-inflammatory effects of Juncus effusus powder and matcha. Although the study ultimately reported that Juncus effusus powder was more effective, matcha also exhibited significant anti-inflammatory effects. Researchers used an in-vitro model of LPS-activated macrophages to study their anti-inflammatory actions. The results showed that hot water and ethanol extracts of matcha could inhibit nitric oxide production in LPS-stimulated macrophages and also suppress the activity of lipoxygenase and hyaluronidase (inflammation markers). These findings support the potential use of matcha in anti-inflammatory applications.
(VII) Metabolic Response and Organ Protection Functions of Matcha
Research has indicated that matcha may help in preventing metabolic disorders. In 2018, Takeuchi and colleagues studied the effects of matcha extracts on stress markers in the endoplasmic reticulum of monocytes. It’s increasingly evident that endoplasmic reticulum stress plays a crucial role at various stages of atherosclerosis development. The study found that the total polyphenol content in 50% ethanol extracts of matcha was 2.4mg/mL. Stress inducers significantly increased the expression of ER stress markers such as GRP78, ATF4, sXBP1, and CHOP in THP-1 human monocytes. Matcha extracts, however, notably inhibited the increase of GRP78, ATF4, and sXBP1 expression. This suggests that matcha can suppress induced endoplasmic reticulum stress and long-term intake of matcha might help in reducing the risk of diseases related to such stress, including atherosclerosis.
In terms of organ protection, the protective effect of ECCG on diabetic nephropathy in rats has been studied by Yamabe. In 2009, the same team investigated the preventive effects of matcha [50mg/(kg·day), 100mg/(kg·day), 200mg/(kg·day)] on liver and kidney damage in Type II diabetic rats. After 16 weeks of oral matcha administration to spontaneously diabetic OLETF rats, serum, liver, and kidney biochemical parameters, as well as advanced glycation end-products (AGEs), N-ε-(carboxymethyl)lysine (CML), N-ε-(carboxyethyl)lysine (CEL), AGE receptors (RAGE), and sterol regulatory element-binding proteins (SREBP-)1 and 2 were assessed. Results showed that matcha significantly increased total protein levels in serum, while serum albumin and glycated protein levels, as well as kidney glucose and triglyceride levels, were either mildly or not affected. However, matcha treatment significantly reduced glucose, triglycerides, and total cholesterol levels in serum and liver, kidney AGE levels, and serum levels of thiobarbituric acid reactive substances. Additionally, oral matcha reduced the expression of CML, CEL, and RAGE in the kidneys, increased SREBP-2 expression in the liver, but did not increase SREBP-1 expression. These results suggest that matcha protects the liver and kidneys from damage by inhibiting kidney AGE accumulation, reducing liver glucose, triglycerides, and total cholesterol levels, and through its antioxidant activity.
(VIII) Anti-Retroviral Activity of Matcha
Moreover, research on the antiviral properties of matcha has been conducted. In 2011, Townsend studied the anti-retroviral activity of herbs, spices, fruits, and matcha, isolating low and high molecular weight aqueous fractions (LMWF, HMWF) using a water extraction method. Experiments were conducted using standard assay kits and protocols to test the inhibition of HIV-Ⅱ reverse transcriptase (RT), HIV-Ⅱ protease (PR), and glucosidase enzymes (glucuronyl glucosaminoglycan hydrolase and glucosylceramidase), all of which play a crucial role in viral replication, capsid assembly, and viral vitality. The results indicated that both LMWF and HMWF fractions of matcha had significant anti-retroviral activity, showing notable inhibition against HIV-RT, HIV-PR, α-glucosidase, β-glucosidase, and β-glucuronidase. These findings provide preliminary evidence for the anti-retroviral activity of plant-based chemicals derived from matcha.