research on health benefits of tea

tea brewing from tea bags in a glass mug

Tea is the most popular beverage in the world after water. It’s a simple preparation of pouring hot water over cured leaves of the Camellia sinensis plant. The first recording of tea described it as a medicinal beverage in China in the 3 rd century AD. Merchants helped its popularity to spread quickly across continents. In the early 19 th century, Great Britain popularized the concept of afternoon tea, a break from one’s routine in which tea is served alongside sandwiches and baked goods such as scones. The flavor of tea varies by where the tea leaves are harvested and how they are grown and processed. Black tea is the most popular worldwide, followed by green, oolong, and white tea. [1]

Herbal teas are not made from the Camellia plant but from dried herbs, spices, flowers, fruit, seeds, roots, or leaves of other plants; they do not typically contain caffeine as do traditional teas.

Caffeine (traditional teas, not herbal)
Flavonols – myricetin, quercetin, kaempferol
Theaflavins – formed when black tea leaves are oxidized
Catechins – found in green tea; epigallocatechin-3 gallate (EGCG) is the main form

Most traditional teas do not contain a significant amount of nutrients, but are rich in polyphenols. These are plant chemicals that give teas their distinct flavor and aroma and may have health-promoting properties.

Tea and Health

Animal studies suggest potential health benefits of tea due to its high polyphenol content. Human studies have generally been less conclusive, yet show promise. Observational research has found that tea consumption of 2-3 cups daily is associated with a reduced risk of premature death, heart disease, stroke, and type 2 diabetes. [2] However, there may be an increased risk of esophageal and stomach cancers from drinking tea that is too hot (more than 131-140° F [55-60° C]). [2,3] Randomized controlled trials are needed to confirm if these healthful and harmful associations are causal. In the meantime, there appears to be little risk associated with drinking tea except for frequent consumption of very hot tea. So pick a color, let it cool, and enjoy a cup!

A variety of loose leaf and bagged teas in cups of a baking tray

Spotlight on tea and antioxidants

Indeed, one reason for conflicting results in observational studies may be the wide variations in tea types with varying flavonoid content. [4] Where the tea leaves are grown, the specific blend of tea leaves, type of processing, and addition of ingredients such as milk, honey, and lemon can alter specific flavonoid content. How accurately people report their tea intake (e.g., type, amount, brew strength) and their overall diet (e.g., do they eat other foods rich in flavonoids?) are other factors that need to be clarified as they can affect study results. For example:

Some research suggests that the protein and possibly the fat in milk may reduce the antioxidant capacity of tea. [5] Flavonoids are known to “deactivate” when binding to proteins so this theory makes scientific sense. [6]
One study that analyzed the effects of adding skimmed, semi-skimmed, and whole milk to tea concluded that skimmed milk significantly reduced the antioxidant capacity of tea. Higher-fat milks also reduced the antioxidant capacity of tea, but to a lesser degree. [7] All said, in practice it’s important to keep in mind that tea—even tea with a splash of milk—can be a healthful drink.

Learn more about some of the research on tea on health:

A Cochrane review found very few large, long-term studies that examined green or black tea for the primary prevention of cardiovascular disease . The authors noted that tea appears to show favorable effects on cardiovascular risk factors based on the available evidence, but this is based on only a modest number of small, short-term clinical trials so firm conclusions cannot be made. [8]

Stroke and mortality —Polyphenols, the antioxidants abundant in tea, have been shown to reduce the risk of death due to cardiovascular disease, [9] including stroke. [7,10] In one study of 77,000 Japanese men and women, green tea and oolong tea consumption was linked with lower risk of death from cardiovascular disease. [11] Another cohort of 82,369 Japanese men and women followed for an average of 13 years found that those who drank 2-3 cups of green tea daily had a 14% reduced risk of stroke, and drinking 4 or more cups daily was associated with a 20% reduced risk. [12] Other large-scale studies show that black tea may contribute to heart health, [13] with research suggesting that drinking at least 3 cups of either black or green tea a day appears to reduce the risk of stroke by 21%. [14]
High blood pressure —Tea flavonoids may help to keep the lining of blood vessels smooth and elastic. In a study of green and oolong tea consumption, regular consumption for one year reduced the risk of developing hypertension. [15] Long-term regular consumption of black tea has also been shown to lower blood pressure. [16] A meta-analysis that combined the results of 14 randomized controlled trials found that green tea extracts produced a small reduction in blood pressure in overweight and obese adults, though the authors noted that the trials included a small number of participants and therefore strong conclusions could not be drawn. [17]
Cholesterol —Tea flavonoids have antioxidant properties that may prevent the oxidation of LDL cholesterol particles that could lead to inflammation and hardening of arteries. However, there is still a lack of consistent evidence in human studies showing a benefit. A meta-analysis of 15 randomized controlled trials found no significant effect of black tea on cholesterol levels (including total cholesterol, LDL and cholesterol) in both healthy subjects and people with coronary artery disease. [18] Two separate meta-analyses of randomized controlled trials looking at tea intake and cholesterol levels found that both black and green tea lowered LDL blood cholesterol levels (as measured in milligrams per decileter [mg/dL]). With green tea consumption, fasting total cholesterol and LDL cholesterol was significantly lowered by 7 mg/dL and 2 mg/dL, respectively. Black tea reduced LDL cholesterol by almost 5 mg/dL. However, the authors acknowledged that most of the studies included were of low quality, with short study durations and a small number of participants. [19,20]

Epigallocatechin-3-gallate (EGCG) in green tea has been shown in animal and cell studies to prevent the growth of cancer cells and cause them to die. [1] Green and black tea extracts have been shown in animal studies to reduce the risk or delay the progression of cancer. [21] Green tea might also have a positive effect in reducing risk of breast, ovarian, prostate, and endometrial cancers, though evidence is limited. [22] A meta-analysis of 41 prospective studies found no decreased risk of five cancers (breast, colorectal, liver, prostate, stomach) with black tea intake (about 3 cups daily). [21] Overall, human studies about tea and cancer are limited and results are inconsistent. Learn more about cancer and antioxidants.

A positive association has been found between drinking hot tea and a greater risk of esophageal cancer. It is believed that very hot beverages may cause cell injury that could lead to cancer. [3] Studies showing this association with tea have been largely in Asia and the Middle East. There is less evidence in Western populations, where beverages including coffee and tea are usually consumed at more moderate temperatures. Westerners also may add milk or cream to very hot beverages, immediately lowering the temperature. A meta-analysis of 16 case-control studies conducted in China, India, Iran and other countries in Europe and South America found an association of increased risk of esophageal cancer with higher consumption of both very hot beverages and foods. [23] It appears that cancer risk of this type is directly linked to temperature, rather than a specific component of the food or beverage.

A large prospective study of 50,045 Iranian men and women followed for about 10 years found a 90% increased risk of esophageal cancer when comparing those drinking “very hot” versus “cold/lukewarm” tea. It also found that the shorter the time from pouring the tea into a cup to drinking it was associated with increased risk. In May 2016, after a review of available research, the International Agency for Research on Cancer (IARC) concluded that “drinking very hot beverages above 65 C (140 F)” is “probably carcinogenic.” [3] They acknowledged certain limitations of existing studies that precluded listing a “carcinogenic” label, one being that data on the actual temperature of tea are self-reported, in which the perception of “hot” may vary among ethnicities and populations.

In 2018, a large cohort study of 456,155 men and women in China followed for a median of nine years found that participants who drank burning-hot tea daily along with excessive alcohol had five times the risk of developing esophageal cancer than those who drank less of both beverages. Those who drank burning-hot tea daily and smoked tobacco had double the risk of developing this cancer. [24]

a glass teacup filled with herbal tea made of mint leaves and other herbs and flours in bowls alongside it

Is decaffeinated tea healthy?

To decaffeinate tea, there are different methods. One process uses an organic chemical solvent (either ethyl acetate or methylene chloride) that also removes most of tea’s polyphenols. The residual amount of the chemical after processing is minimal to none, and no research has shown negative health effects. Another method called “effervescence” uses water and carbon dioxide, which retains the majority of polyphenols. Both methods apply the chemical or gas onto moistened tea leaves, which bonds to the caffeine; when the leaves are dried, the caffeine evaporates along with the solvent/gas. If you wish to know which processing method is used, check the package label or contact the manufacturer.

Herbal teas are naturally caffeine-free and do not undergo a decaffeination process.

Most research looks at the health effects of traditional teas, not decaffeinated. Decaffeinated tea may lose polyphenols that are associated with health benefits, depending on the processing method. Polyphenol content varies widely among teas even before the decaffeinated process, so it is hard to know the exact amount that remains. Regardless of decaffeination type, tea is still considered a healthful beverage choice.

If you visit a tea shop, you may be surprised and overwhelmed by just how many different teas exist! Traditional teas originating from the Camellia sinensis plant include black, white, green, yellow, and oolong, all of which contain caffeine. Black tea is made by crushing and drying fresh tea leaves and allowing them to ferment, which oxidizes the leaves and changes their color and flavor. Oolong tea is partly fermented, and green tea undergoes no fermentation. Matcha is a special form of green tea in which the dried leaves are ground into a fine powder.

Decaffeinated teas have been processed to remove most of the naturally occurring caffeine from the leaves. They may still contain trace amounts of caffeine. This is done by using carbon dioxide, ethyl acetate, methylene chloride, or water processing.

Teas are packaged in tea bags, tea sachets, or as loose-leaf. Loose-leaf teas sold in tin canisters or sacks allow you to control how much tea to use, using more to create a stronger flavor or less for more mellowness. Tea bags and sachets hold a standard amount of leaves for optimum flavor and are portable.

There are five elements to avoid to keep tea as fresh as possible: light, heat, moisture, odor, and air. Tea bags should be stored in their original container or placed in a sealed plastic bin. Loose-leaf teas should be stored in an airtight container. Place all teas in a dark cupboard at a consistent room temperature. Tea tends to absorb odors from food and even other strongly scented teas, so keep them separate. Freezing and refrigerating is not recommended as the moisture introduced can degrade the tea.

If unopened, tea will last about one year beyond the “best by” date. After opening, packaged and loose-leaf teas last about one year. However, some black and oolong teas can last up to two years, and more delicate teas may last only 6 months. The flavor is your best guide to determining how long to keep a tea in your cupboard.

Avoid purchasing expensive bottled teas or teas from shops that contain added sweeteners. To enjoy the maximum benefits of drinking tea, consider brewing your own at home. You can serve it hot, or make a pitcher of home-brewed iced tea during warmer months.

Black and oolong teas are generally steeped in hot or boiling water (about 210º F) and brewed for about 4-5 minutes. Green tea is steeped at a slightly lower temperature 180º F from 4-15 minutes. The longer tea steeps, the stronger the flavor with bitter notes.

Additives of sugar, cream, or milk can reduce the polyphenol content of tea. For the greatest health benefits, try serving tea plain or without too many additives. A dash of vanilla or cinnamon can mimic sweetness. Some fruit-flavored herbal teas taste naturally sweet to the palate without added sweeteners.

Sparkling Iced Tea with Lemon, Cucumber, and Mint

Did you know.

What western coffeehouses commonly refer to as “chai” is more accurately called “masala chai” or “spiced tea” (“chai” is simply the Hindi word for “tea”). The recipe for this beverage has varied widely across time and place, but today is often made from black tea mixed with spices like cinnamon, cardamom, cloves, ginger, and peppercorns, and served with milk and sweetener.
Japan has a rich tea culture, best known for the ceremonial preparation and drinking of green tea. A traditional Japanese tea ceremony, also called “the way of tea” (茶道 [sadō or chadō] or 茶の湯 [chanoyu]) can take up to multiple hours!
Some advertisements claim that tea can speed weight loss, but research on the effects of green tea and fat reduction have shown little promise of weight loss benefits. [25,26] Moreover, it’s best to skip any so-called “weight loss” teas that may contain potentially harmful substances such as laxatives.
Yerba mate, or mate, is a popular herbal tea in South America made from the dried leaves of the Ilex paraguariensis tree. It shares traits with coffee in that they both contain the antioxidant polyphenol chlorogenic acid and similar amounts of caffeine. There has been concern that certain processing methods of mate, such as drying the leaves with smoke, may introduce polycyclic aromatic hydrocarbons (the carcinogenic substances also found in grilled or smoked meats). [27] Some research links drinking large amounts of mate over time with increased risk of certain cancers, including head and neck, stomach, bladder, and lung, but it is not clear if the risk is due to drinking it very hot or the presence of polycyclic aromatic hydrocarbons. Therefore, mate fans may choose to drink it at moderate temperatures or to purchase brands that process it by air-drying rather than smoking.
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Last reviewed April 2023

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06 February 2019
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Other than plain water, tea is the world’s most popular drink — more than two billion cups are consumed every day. For the thousands of years since the tea plant, Camellia sinensis , was first cultivated in China, people have sipped an infusion of its leaves for stimulation, relaxation and aspirations of achieving good health.

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Herbal Teas and their Health Benefits: A Scoping Review

Review Article
Published: 26 June 2019
Volume 74 , pages 266–276, ( 2019 )

Cite this article

Fatima S. Poswal 1 ,
Grace Russell 1 ,
Marion Mackonochie 2 ,
Euan MacLennan 2 ,
Emmanuel C. Adukwu 3 &
Vivien Rolfe ORCID: orcid.org/0000-0002-5489-6194 2

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Herbal teas are used as therapeutic vehicles in many forms of traditional medicine and are a popular global beverage. The purpose of this scoping review was to examine the evidence relating to the clinical efficacy and safety of herbal teas, and to identify the main research themes and gaps in knowledge to inform further work. A scoping review methodology was followed that set out the research question and described the sourcing, selection and analysis of studies. Overall, a total of 145 research publications were retrieved from global bibliographic databases, and after applying exclusion criteria, 21 remained. These studies looked at herbal tea use in female health, diabetes, heart disease and weight loss, with plant species including lavender, chamomile, fenugreek, stinging nettle, spearmint, hibiscus, yerba maté, echinacea and combinations of herbs. Observational studies explored associations between herbal tea consumption and cancer risk, liver health, and the risks linked to the consumption of environmental contaminants in the plant material. Despite plant materials being the basis for drug discovery, and the popularity of herbal teas, the number of articles exploring clinical efficacy and safety is small. In this review we discuss how herbal teas may be beneficial in some areas of clinical and preventative health, and what further research is required to understand whether regular consumption can contribute to healthy living more generally.

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Green tea and cancer and cardiometabolic diseases: a review of the current epidemiological evidence

Sarah Krull Abe & Manami Inoue

Herbal and Complementary Medicines Used for Women’s Health

Tea and human health: biomedical functions of tea active components and current issues

Zong-mao Chen & Zhi Lin

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Acknowledgements

This research was co-funded between the University of the West of England Internship Scheme and Pukka Herbs.

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Poswal, F.S., Russell, G., Mackonochie, M. et al. Herbal Teas and their Health Benefits: A Scoping Review. Plant Foods Hum Nutr 74 , 266–276 (2019). https://doi.org/10.1007/s11130-019-00750-w

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The New Health Care

Health Benefits of Tea? Here’s What the Evidence Says

By Aaron E. Carroll

Oct. 5, 2015

After my Upshot column on the potential health benefits of coffee , the No. 1 request I got was to look into the potential benefits — or harms — of tea.

Unlike coffee, tea does not seem to generate negative perceptions. I know many more people who think that tea is beneficial, much more so than coffee. (That is, until my coffee column , I hope.)

As with coffee, a fairly large number of studies have looked at associations between tea and health. Most of the studies don’t have the rigor of randomized control trials and don’t prove causality. But so many studies were available that I was able to focus on systematic reviews and meta-analyses, or “studies of studies.”

Nine prospective cohort studies, three retrospective cohort studies and four cross-sectional studies including more than 800,000 participants have looked at the association between tea and liver disease. Those who drank tea were less likely to have hepatocellular carcinoma, liver steatosis, liver cirrhosis and chronic liver disease. This confirmed the findings in a previous systematic review published in 2008 .

Tea has been associated with a lower risk of depression. A 2015 meta-analysis of 11 studies with almost 23,000 participants found that for every three cups of tea consumed per day, the relative risk of depression decreased 37 percent.

Tea was also associated with a reduction in the risk of stroke , with those consuming at least three cups a day having a 21 percent lower risk than those consuming less than a cup a day. A more recent meta-analysis examined 22 prospective studies on more than 850,000 people and found that drinking an additional three cups of tea a day was associated with a reduction in coronary heart disease (27 percent), cardiac death (26 percent), stroke (18 percent), total mortality (24 percent), cerebral infarction (16 percent) and intracerebral hemorrhage (21 percent).

A 2014 meta-analysis of 15 published studies of more than 545,000 participants found, as with coffee, an inverse relationship between tea consumption and the risk of developing Type 2 diabetes. For each additional two cups per day of tea consumed, the risk of developing diabetes dropped 4.6 percent.

What is tea not associated with? It does not seem to be linked with a reduced risk of fracture . And a systematic review from 2015 found that black tea was not linked to a reduced risk of endometrial cancer. But increasing green tea consumption by one cup a day could reduce the relative risk by 11 percent. A 2011 meta-analysis found that green tea, but not black tea, was associated with lower rates of prostate cancer. A 2013 meta-analysis could not find a significant association between tea consumption and the risk of glioma, a form of brain or spinal tumor.

The science is even more equivocal about cancer prevention. A Cochrane systematic review examined all the studies, regardless of type, that looked at associations between green tea and the risk of cancer incidence or mortality. They found 51 studies containing more than 1.6 million participants. Only one was a randomized control trial, however. Results were conflicting.

Moreover, most of the studies were done in Asia, where things might not be generalizable to the United States in terms of tea drinking. Regardless, the authors felt there was insufficient evidence to give any firm recommendations. A more recent study agrees .

Again, these are all mostly data from observational studies, and as such, they can’t prove causality and should be taken with a grain of salt. We’ve been burned many times before by assuming that what we see in associations in cohort studies will turn out to be truly causal when behavior changes, only to see that fall apart in randomized controlled trials.

The majority of studies have been done in Asian countries where tea drinking is much more common than in the United States. It’s possible that the people who don’t drink tea in those countries are different from those who do in a way that doesn’t translate to people in the United States. Finally, there seems to be less of a dose response than in the studies of coffee: Few of the studies could detect any response with fewer than three cups of tea a day.

There are some randomized studies, however, that don’t have most of these limitations. Green tea has been claimed to help people lose weight. Enough people believe this that 18 randomized controlled trials with 1,945 participants have been reviewed. Half of these trials took place in Japan, and only one in the United States. The evidence found that green tea produced a small weight loss in overweight and obese adults. But the difference was not significant. And green tea also didn’t help with the maintenance of weight loss previously achieved.

Green tea catechins, antioxidants found in the drink, had no effect on HDL cholesterol, triglyceride levels or C-reactive protein concentrations. Two more meta-analyses confirmed these findings.

But 11 trials that included 821 patients found that green tea and black tea can reduce other cardiovascular risk factors. Both were found to reduce low-density lipoprotein an average of 0.5 mmol/L, systolic blood pressure 2.3 mmHg, and diastolic blood pressure 2.8 mmHg. These results should be interpreted with caution, however, as they focus on risk factors and not necessarily outcomes. There were also few studies contributing to each of these findings, so the results may not stand up to further scrutiny or replication.

At the end of all of this, I’m a little less impressed with the body of evidence regarding tea than I was with that of coffee. I admit that this is an interpretation, and others may disagree. The lack of a dose response in many of these trials, coupled with the fact that so many were performed in countries with markedly different tea consumption from our own, makes these results less generalizable than those of coffee were.

But the conclusions I would make are similar. I wouldn’t strongly recommend that anyone take up tea based on these findings. But there seem to be some potential benefits, and there don’t seem to be harms. Drink it if you like it. It, too, seems to be a completely reasonable addition to a healthful diet.

Aaron E. Carroll is a professor of pediatrics at Indiana University School of Medicine. He blogs on health research and policy at The Incidental Economist , and you can follow him on Twitter at @aaronecarroll .

The Upshot provides news, analysis and graphics about politics, policy and everyday life. Follow us on Facebook and Twitter . Sign up for our newsletter.

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Health Benefits of Tea

Book editors.

PMID: 22593935
Bookshelf ID: NBK92768

The health benefits ascribed to the consumption of teas may be related to the high content of bioactive ingredients such as polyphenols. Polyphenols have been reported to possess antioxidant, antiviral, and anti-inflammatory activities; modulate detoxification enzymes; stimulate immune function and decrease platelet aggregation (Lampe 2003; Frankel and Finley 2008). Among all tea polyphenols, epigallocatechin gallate (EGCG) has been found to be responsible for much of the health-promoting ability of GT (Khan et al. 2006). In general, GT has been found to be superior to black tea (BT) in terms of health effects, owing to the higher content of EGCG, although the role of thearubigins and theaflavins contained in BT have not been properly investigated. In vitro and animal studies provide strong evidence that polyphenols derived from tea possess bioactivity to delay the onset of risk factors associated with disease development (Cabrera, Artacho, and Giménez 2006; Wolfram 2007; Yang et al. 2007; Yang et al. 2009; Yang, Lambert and Sang 2009). Studies conducted on cell cultures and animal models indicate a potentially modulating effect of tea on gene transcription, cell proliferation, and other molecular functions (McKay and Blumberg 2002). Over the last few years, clinical studies have revealed several physiological responses to tea that may be relevant to the promotion of health and the prevention or treatment of some chronic diseases (Crespy and Williamson 2004; Cabrera, Artacho, and Giménez 2006). This chapter covers recent findings on the medicinal properties and health benefits of tea with special reference to antioxidant and anti-inflammatory actions as key mechanisms for cancer and CVD prevention.

12.1. INTRODUCTION
12.2. TEA: HISTORY AND ORIGIN
12.3. TEA: HOW MANY USE IT, TRADE VOLUME, WAY OF INTAKE, PREPARATION, AND PROCESSING
12.4. ACTIVE INGREDIENTS AND MECHANISMS OF ACTION
12.5. HEALTH EFFECTS: THE SCIENTIFIC EVIDENCE
12.6. ADVERSE EFFECTS OF GREEN TEA CATECHINS EXTRACT ADMINISTRATION
12.7. RESEARCH NEEDS
12.8. CONCLUSIONS

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Lipids With Potential Health Benefits Found in Herbal Teas

The lipids in some herbal teas have been identified in detail for the first time..

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Herbal teas are enjoyed worldwide, not only for their taste and refreshment but also for a wide range of reputed health benefits. But the potential significance of a category of compounds called lipids in the teas has been relatively unexplored. Researchers at Hokkaido University, led by Associate Professor Siddabasave Gowda and Professor Shu-Ping Hui of the Faculty of Health Sciences, have now identified 341 different molecular species from five categories of lipids in samples of four types of herbal tea. They published their results in the journal Food Chemistry .

Lipids are a diverse collection of natural substances that share the property of being insoluble in water. They include all of the fats and oils that are common constituents of many foods, but they have generally not been examined as significant components of teas.

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The Hokkaido team selected four teas for their initial analysis: dokudami ( Houttuynia cordata , fish mint), kumazasa ( Sasa veitchii ), sugina ( Equisetum arvense , common horsetail) and yomogi ( Artemisia princeps , Japanese mugwort).

“These herbs are native to Japan and have been widely consumed as tea from ancient times due to their medicinal properties,” says Gowda. The medicinal benefits attributed to these and other herbal teas include antioxidant, antiglycation, anti-inflammatory, antibacterial, antiviral, anti-allergic, anticarcinogenic, antithrombotic, vasodilatory, antimutagenic, and anti-aging effects.

The lipids in the teas were separated and identified by combining two modern analytical techniques called high-performance liquid chromatography and linear ion trap-Orbitrap mass spectrometry.

The analysis revealed significant variations in the lipids in the four types of tea, with each type containing some known bioactive lipids. These included a distinct category of lipids called short-chain fatty acid esters of hydroxy fatty acids (SFAHFAs), some of which had never previously been found in plants. SFAHFAs detected in tea could be a novel source of short-chain fatty acids, which are essential metabolites for maintaining gut health.

“The discovery of these novel SFAHFAs opens new avenues for research,” says Hui, adding that the lipid concentrations found in the teas are at levels that could be expected to have significant nutritional and medical effects in consumers.

The lipids discovered also included α-linolenic acid, already known for its anti-inflammatory properties, and arachidonic acid which has been associated with a variety of health benefits. These two compounds are examples of a range of poly-unsaturated fatty acids found in the teas, a category of lipids that are well-known for their nutritional benefits.

“Our initial study paves the way for further exploration of the role of lipids in herbal teas and their broad implications for human health and nutrition,” Gowda concludes. “We now want to expand our research to characterize the lipids in more than 40 types of herbal tea in the near future.”

Reference: Nath LR, B. Gowda SG, Gowda D, Hou F, Chiba H, Hui SP. Dissecting new lipids and their composition in herbal tea using untargeted LC/MS. Food Chemistry . 2024;447:138941. doi: 10.1016/j.foodchem.2024.138941

This article has been republished from the following materials . Note: material may have been edited for length and content. For further information, please contact the cited source.

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What Happens to Your Body When You Drink Jasmine Tea Regularly

This aromatic tea is not only delicious, it has some health benefits, too.

Deborah Murphy is a food and nutrition blogger, recipe developer, content creator and consulting dietitian. She is an expert in plant-based nutrition and has more than 10 years of experience providing medical nutrition therapy for the geriatric population.

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

Health Benefits

Nutrition Facts

Potential downsides.

How to Prepare and Enjoy It

Kseniya Ovchinnikova//Getty Images

Whether hot or iced, tea is a beloved beverage. One popular type of tea that has been enjoyed for centuries is jasmine tea. This floral-scented tea is traditionally made with green tea, but may also be made with black or white tea. To infuse the tea with jasmine, growers will layer green tea leaves with jasmine flower blossoms, removing and replacing the blossoms until the fragrance has infused the tea. Sometimes, however, jasmine flavorings are used instead of jasmine blossoms to impart the recognizable scent.

Drinking tea has long been associated with positive health benefits, and if you enjoy jasmine tea—or are looking to add more tea to your beverage rotation—read on to find out what happens when you drink jasmine tea regularly.

Health Benefits of Jasmine Tea

While there is limited research on the health benefits of jasmine tea specifically, the majority of jasmine tea is made with green tea leaves so they share the same health benefits.

May Lower Cancer Risk

Jasmine green tea contains polyphenols, which have been studied for their anti-cancer effects. Polyphenols are antioxidants which help protect cells from disease-causing oxidative damage. “Studies have noted a potential relationship with tea and lower cancer risk but further research is needed for confirmation,” says Alyssa Simpson, RDN , owner of Nutrition Resolution. “Jasmine tea may offer health benefits, but it’s best viewed as part of a balanced lifestyle rather than a specific cancer-preventing measure,” she says.

Can Promote Relaxation and Reduce Stress

If stress is wearing you down, sipping on a cup of jasmine green tea may help you relax and boost your mood . Past research suggests that the aroma of jasmine tea could help calm your nervous system. In addition, tea leaves contain the amino acid L-theanine, which can trigger the release of gamma-aminobutyric acid (GABA), a neurotransmitter associated with reduced stress and anxiety. The pairing of caffeine and L-theanine in green tea promotes a calm yet alert mind, in contrast to the caffeine rush you may experience with coffee.

Helps Support Digestion and Gut Health

Dehydration is a common reason for constipation. If you’re struggling to go No. 2 but find plain water unappealing, remember that beverages like jasmine tea count toward your fluid goals. In addition to helping you stay hydrated, jasmine tea contains polyphenols “which can have positive effects on gut bacteria and inflammation,” says Simpson. Not only is green tea anti-inflammatory but it supports a healthier gut microbiome , which is linked to reduced incidence of chronic disease.

May Improve Cardiovascular Health

Jasmine tea can protect against heart disease because of the polyphenols it contains, says Megan Byrd, RD, owner of Coffee Copycat. “These antioxidants protect against arterial plaque formation and help lower the ‘bad’ LDL cholesterol,” she explains. In fact, people who drink green tea had both LDL and total cholesterol levels 4 mg/dL lower than those of non-tea drinkers.

In addition to lowering cholesterol, drinking green tea has also been linked to lower blood pressure. The antioxidants in green tea may combat the inflammation that can damage the lining of the arteries, leading to increased risk of heart disease and stroke. Drinking about two cups of green tea daily is associated with reducing stroke risk by 21%.

Eight ounces of brewed jasmine green tea is not a significant source of calories or nutrients. It does contain antioxidants and trace amounts of essential minerals like magnesium, potassium and selenium.

1 cup of brewed jasmine green tea contains the following:

Calories: 0
Carbohydrates: 0g
Total Sugars: 0g
Dietary Fiber: 0g
Protein: 0g
Total Fat: 0g
Vitamin C: 0mg
Sodium: 0mg
Potassium : 25mg
Choline: 0mg
Phosphorus: 0mg
Caffeine: 29mg (Caffeine content depends on the type of tea jasmine is made with. One cup of brewed green tea contains about 29 mg of caffeine. )

Caffeine Jitters

Although drinking jasmine tea (or green tea) is associated with a range of health benefits, it’s important to remember that it does contain caffeine . Like other caffeinated drinks, consuming too much jasmine tea could cause symptoms like anxiety, jitters, headache, nausea, restlessness, increased heart rate or trouble sleeping.

Some people are more sensitive to caffeine than others, but 400 milligrams of caffeine (the amount in 10 cups of jasmine tea made with green tea) is the maximum daily caffeine healthy adults should consume, according to the Food and Drug Administration. In addition, if you’re pregnant, trying to become pregnant or breastfeeding, talk with your health care provider about a safe level of caffeine consumption.

Iron Deficiency

Jasmine tea contains compounds that may reduce your body’s ability to absorb iron from food. If you are at risk of iron deficiency, sip on jasmine tea between meals rather than with meals and consume tea in moderation.

How to Prepare and Enjoy Jasmine Tea

Ready to enjoy a cup of jasmine tea? Here are a few different ways to enjoy it:

Hot: Heat water to 170-185°F. Add the hot water to a mug with the tea leaves or a tea bag. Steep for 3 minutes and enjoy warm. Avoid boiling your water or steeping the jasmine tea for a long duration, as both can make your tea taste bitter.
Iced: Steep 2 bags of jasmine tea in ½ cup water heated to 170-185°F. Steep for 3 to 4 minutes and discard the tea bags. Stir in sugar or honey (if desired) and add ½ cup cold water. Transfer to the fridge to chill fully. To serve, pour the chilled jasmine tea into an ice-filled glass. When making iced tea, you can add fruit or herbs to infuse it with more flavor. In the summer months, we love sipping on this refreshing Green Jasmine-Mint Iced Tea with Lemon .

You should be cautious here. “Jasmine oil is often used in aromatherapy to improve sleep, so drinking jasmine tea before bed can be calming,” says Sarah Alsing, M.S., RD, owner of Delightfully Fueled. However, jasmine tea is not usually caffeine-free. The amount of caffeine in jasmine tea depends on the tea leaves used. The best option is to reach for a non-caffeinated jasmine if you plan to sip on your tea before bed.

The Bottom Line

If you’re trying to level up your hydration game, add jasmine green tea to your beverage lineup. Sipping on tea regularly not only helps you stay hydrated but offers a multitude of potential health benefits, from improved gut health to a lower risk of heart disease. Feeling tired and stressed? Instead of grabbing a coffee, try sipping on jasmine green tea to help you relax and boost your mood.

Frequently Asked Questions

“Green tea, made from Camellia sinensis leaves, stays green because it undergoes minimal oxidation; this helps preserve its fresh flavor and color. Jasmine tea, typically made from green tea, adds jasmine blossoms for a floral aroma and subtle sweetness, offering a contrast to the grassy taste of green tea,” explains Simpson.

Jasmine tea is most commonly made with green tea leaves, but some jasmine tea varieties are made with either black or white tea.

EatingWell.com, April 2024

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Kuroda K, Inoue N, Ito Y, et al. Sedative effects of the jasmine tea odor and (R)-(-)-linalool, one of its major odor components, on autonomic nerve activity and mood states . European Journal of Applied Physiology . 2005;95(2-3):107-114. doi:10.1007/s00421-005-1402-8

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Xu R, Yang K, Li S, et al. Effect of green tea consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials . Nutrition Journal. 2020;19,48. https://doi.org/10.1186/s12937-020-00557-5

Xu R, Yang K, Ding J, Chen G, et al. Effect of green tea supplementation on blood pressure: A systematic review and meta-analysis of randomized controlled trials . Medicine . 2020; 99(6):pe19047. doi:10.1097/MD.0000000000019047

Wang Z-M, Chen B, Zhou B, Zhao D, Wang L-S. Green tea consumption and the risk of stroke: A systematic review and meta-analysis of cohort studies . Nutrition . 2023;107:111936. doi:10.1016/j.nut.2022.111936

U.S. Department of Agriculture. FoodData Central. Organic jasmine tea .

U.S. Department of Agriculture. FoodData Central. Beverages, tea, green, brewed, regular .

U.S. Food and Drug Administration. Spilling the beans: How much caffeine is too much?

Ahmad Fuzi SF, Koller D, Bruggraber S, Pereira DI, Dainty JR, Mushtaq S. A 1-h time interval between a meal containing iron and consumption of tea attenuates the inhibitory effects on iron absorption: a controlled trial in a cohort of healthy UK women using a stable iron isotope . The American Journal of Clinical Nutrition . 2017;106(6):1413-1421. doi: 10.3945/ajcn.117.161364

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Health Benefits of Chai Tea

Chai tea, a fragrant, spicy tea that has gained popularity worldwide, is a traditional Indian beverage also referred to as "masala chai," which means "spiced tea." Chai tea is made from black tea, milk, sweetener, and a blend of aromatic spices and herbs such as cardamom, cinnamon, ginger, star anise, and cloves.

A cup of chai tea is not only a cozy and delicious beverage. It's also packed with potential health benefits, including anti-inflammatory properties and heart health benefits, thanks partly to its rich blend of spices. Because the word chai means "tea" in Hindi, many people drop the word “tea” when referring to this beverage. Otherwise, the name can be redundant.

Chai tea holds a special place in Indian culture and cuisine. Its use has evolved over the years, manifesting in various forms such as iced chai lattes and chai tea-infused desserts. Beyond its enjoyable taste, chai is also enjoyed for its potential ability to support digestion and the immune system, making it a beloved drink not just for its flavor but also for its healthy properties.

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May Improve Digestive Health

One notable benefit of drinking chai is its potential to aid in digestion. The spices used in chai, particularly ginger and cardamom, are known for their digestive properties. Certain compounds found in ginger, like shogaol and gingerols, may help reduce nausea by stimulating the flow of saliva and gastric secretions and blocking serotonin. It may also help reduce bloating , gas, and indigestion.

Cinnamon is another common chai addition that may help reduce indigestion symptoms.

May Be Good For Your Heart

The black tea used to make chai may offer heart health support, in part, thanks to the flavonoids ( natural antioxidants ) it provides. Data shows that true tea intake, like black tea, was significantly associated with a reduced risk of hypertension (high blood pressure), heart failure, and ischemic stroke. One study published even showed that consuming black tea reduced low-density lipoprotein (“bad”) cholesterol in people with high cholesterol .

The spices included in a traditional chai recipe may support heart health as well. For example, cardamom, a common ingredient in chai, has been shown to have antihypertensive activities (lowering high blood pressure), and it may have cholesterol-reducing properties.

May Reduce Cancer Risk

Recent studies have shown that regular consumption of black tea, which is used to make chai, may contribute to a reduction in the risk of developing certain cancers. The antioxidants present in black tea, particularly the polyphenols and flavonoids, are believed to play a crucial role in neutralizing free radicals in the body, which can lead to cell damage, and later on to cancer.

While the exact mechanisms are still being researched, the evidence suggests that incorporating black tea into one's diet could be a simple and effective way to potentially lower the risk of developing certain types of cancer.

One 2023 study showed that black tea consumption may be linked to a reduced risk of ovarian cancer . An umbrella review and meta-analysis showed that tea consumption may be linked to a reduced risk of breast, endometrial, liver, and oral cancer .

May Support Cognitive Health

The black tea in chai tea may also contribute cognitive benefits when consumed regularly. Compounds found in black tea, such as theaflavins and thearubigins, have shown the potential to enhance memory, focus, and processing capabilities. The caffeine found in tea may offer some cognitive health benefits too.

A study showed that after evaluating over 4,000 Chinese adults over 54 years old, higher tea intake was associated with reduced cognitive decline among the study participants.

Has Anti-Inflammatory Properties

One notable health benefit of chai tea is its anti-inflammatory properties. The combination of spices used in chai, such as ginger, cinnamon, and clove , are known for their potent anti-inflammatory effects. These spices can help reduce inflammation and combat chronic inflammation-related diseases, offering a natural and flavorful way to support overall health and wellness.

When it comes to cinnamon, this spice has been shown to be rich in both antioxidant and anti-inflammatory biomolecules, including phenolic compounds, such as proanthocyanidins A and B, and kaempferol.

Nutritional Facts of Chai

Here are the nutrition facts of one cup of chai, with milk, according to the USDA:

Calories: 120
Fat: 2.35 grams (g)
Saturated fat : 1.35 g
Unsaturated fat: 0.49 g
Sodium: 48 milligrams (mg)
Carbohydrates : 22 g
Fiber : 0 g
Sugar: 21 g
Protein: 4 g

Since chai includes hot milk, it provides nutrients like calcium and vitamin D . However, it does contain a noteworthy amount of added sugars , and because of this, it should be consumed in moderation. For those with a condition that requires a limitation of added sugars, like diabetes, chai should be consumed with caution.

Risks of Drinking Chai

The risks of drinking chai tea are minimal, but these are two to keep in mind:

Sleep challenges: One potential risk of drinking chai, particularly when consumed in large quantities, is its caffeine content. Caffeine, a natural stimulant found in tea leaves, can lead to insomnia , anxiety, digestive issues, and, in some cases, increased heart rate and blood pressure.
Elevated blood sugar: Another notable risk tied to frequent chai consumption is the potential for added sugars to increase blood sugar levels. Many chai preparations, especially those found in cafes or commercially packaged varieties, include significant amounts of sugar to enhance flavor.

Tips for Consuming Chai

There are many ways to enjoy chai. And while some are better for your health than others, it is unreasonable to say that there is one “best” way to enjoy this drink. If you are focused on supporting your health while including chai in your diet, here are some tips to consider:

Start with fresh water: Always use fresh, filtered water for boiling. The quality of water can affect the final taste of the chai.
Choose quality tea and spices: For the best flavor, opt for high-quality, loose-leaf black tea and fresh, whole spices. Crush them lightly before brewing to release more flavor.
Sweeten wisely: Sweeten your chai according to taste, but consider using natural sweeteners like honey or maple syrup for a more nuanced flavor with some additional antioxidants.
Milk matters: The choice of milk can greatly influence the creaminess and richness of your chai. Full-fat milk is traditional, but plant-based alternatives or lower-fat milk can also work well.

A Quick Review

Chai, a fragrant blend of tea, spices, and milk, not only delights the senses but also harbors several health benefits. Its key ingredients, like ginger and cinnamon, are known for their anti-inflammatory properties, aiding in digestion and promoting heart health. Including black tea provides antioxidants, which can enhance overall immune function and support cardiovascular health.

Chai can also be a comforting beverage option with a gentle caffeine boost, making it an ideal, healthier alternative to coffee or sugary drinks.

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Zobeiri M, Parvizi F, Shahpiri Z, et al. Evaluation of the effectiveness of cinnamon oil soft capsule in patients with functional dyspepsia: A randomized double-blind placebo-controlled clinical trial . Shang H, ed. Evidence-Based Complementary and Alternative Medicine . 2021;2021:1-7. doi:10.1155/2021/6634115

Gao N, Ni M, Song J, Kong M, Wei D, Dong A. Causal relationship between tea intake and cardiovascular diseases: A Mendelian randomization study . Front Nutr. 2022 Sep 26;9:938201. doi: 10.3389/fnut.2022.938201

Yahyazadeh R, Ghasemzadeh Rahbardar M, Razavi BM, Karimi G, Hosseinzadeh H. The effect of Elettaria cardamomum (cardamom) on the metabolic syndrome: Narrative review . Iran J Basic Med Sci. 2021 Nov;24(11):1462-1469. doi:10.22038/IJBMS.2021.54417.12228

Zheng F, Chen K, Zhong J. Association between different types of tea consumption and risk of gynecologic cancer: A meta-analysis of cohort studies . Nutrients . 2023 Jan 13;15(2):403. doi: 10.3390/nu15020403

Kim TL, Jeong GH, Yang JW, et al. Tea consumption and risk of cancer: An umbrella review and meta-analysis of observational studies . Adv Nutr. 2020 Nov 16;11(6):1437-1452. doi:10.1093/advances/nmaa077

Shan Z, Nisar MF, Li M, Zhang C, Wan CC. Theaflavin chemistry and its health benefits . Oxid Med Cell Longev . 2021 Nov 18;2021:6256618. doi:10.1155/2021/6256618

Sukik L, Liu J, Shi Z. Tea consumption is associated with reduced cognitive decline and interacts with iron intake: A population-based longitudinal study on 4,820 old adults . J Alzheimers Dis . 2022;90(1):271-282. doi: 10.3233/JAD-220344

Pagliari S, Forcella M, Lonati E, et al. Antioxidant and anti-Inflammatory effect of cinnamon ( Cinnamomum verum J. Presl) bark extract after in vitro digestion simulation . Foods . 2023 Jan 18;12(3):452. doi:10.3390/foods12030452

U.S. Department of Agriculture. FoodData central. Tea, hot, chai, with milk .

MedlinePlus. Caffeine .

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7 Surprising Health Benefits of Matcha Tea

Research has found this ancient green powder may help memory and heart health, as well as promote healthy aging.

Angela Myers,

Once considered an exotic drink central to Japanese tea ceremonies, matcha is now found in coffee shops and cafes around the world. But matcha’s vibrant green hue isn’t just good fodder for Instagram feeds. This green powder may also boost the health of older Americans. Research has found benefits for memory, heart health , immune system and healthy aging.

Many other types of teas and foods offer these benefits as well. Learn more about what sets matcha apart and whether it’s worth adding to your routine.

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What is matcha?

Known for its distinct green color, matcha is a highly concentrated, powdered form of green tea made from the Camellia sinensis plant. Tea leaves used for matcha are grown in shade, creating a richer, sweeter flavor than other teas.

“Matcha is most readily consumed as tea and people in Asia, especially in Japan and China, have drunk matcha tea for centuries,” says Frank Hu, the chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health. Recently, matcha powders have also been added to smoothies, ice cream, desserts and infusions.

Benefits of matcha

Researchers believe matcha’s benefits primarily originate from the tea’s high concentration of polyphenols, an antioxidant-rich nutrient found in plants. Many other foods also contain polyphenols, but the concentration in matcha sets this powder apart.

“I expected matcha to have a high antioxidant potential, but the result surprised me,” Karolina Jakubczyk, a professor in the Department of Human Nutrition and Metabolomics at Pomeranian Medical University in Poland said in an email. “It is by far the strongest antioxidant I have tested in the lab.”

Jakubcyzk adds that the polyphenols are 10 times higher in matcha than in green tea.

Polyphenols are known for anti-inflammatory and antioxidant properties, says Ron Hills, a professor of pharmaceutical sciences who specializes in integrative nutrition at the University of New England. He says many of the potential health benefits of matcha likely come from polyphenols

1. May benefit brain health

Matcha is known for its properties that promote healthy aging, especially for brain health . Research published in 2020 study investigated the effect of matcha on older adults’ cognitive functioning in Japan. In the study, 61 participants received a daily drink with either matcha or a placebo for two weeks.

Female participants who received matcha saw improvements for two markers of Alzheimer’s disease: overall functioning and episodic memory, the ability to remember details about everyday events. The male participants didn’t see the same results.

Other studies support matcha’s impact on memory, cognitive function and enhanced focus, though the research has found greater cognitive benefits in women than men and scientists say more large studies in humans need to be done to confirm matcha's benefits to brain health.

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2. Improves gut health

The polyphenols in matcha affect gut health . Hills credits this to the EGCG catechins, a type of polyphenol highly concentrated in matcha.

The gut microbiome plays an important role in diseases like diabetes, obesity and liver disorders.

The EGCG catechins also add healthy bacteria to the gut and may improve metabolism. After two weeks of one matcha tea a day, changes often begin in the microbiome, Hills says.

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3. Lowers heart disease risks

Some research has found the antioxidant and anti-inflammatory properties in matcha may strengthen heart health.

A landmark study from 2001 found green tea, including matcha, prevented atherosclerosis, the buildup of plaques in the arteries, but the study was done in animals, not humans.

Recent studies on certain vitamins in matcha, including vitamin C , support the tea’s preventative properties against atherosclerosis, but more research is needed to confirm this effect.

4. Lowers stress

A 2023 analysis of studies in Current Research in Food Science found matcha may help decrease stress and anxiety . This may be due to matcha’s high levels of L-theanine, an amino acid linked to better mood and lower stress levels.

Swapping coffee or energy drinks for matcha may be a great way to get the benefits of caffeine without the stress because matcha’s caffeine properties differ from coffee.

“Coffee can cause rapid action, but also a sudden drop in energy and drowsiness, which is known as the ‘roller-coaster’ effect,” says Jakubczyk. “The caffeine in matcha has a different effect due to the presence of L-theanine, which makes the effects of matcha longer and milder.”

5. Supports a stronger immune system

A matcha a day keeps the doctor away. At least, that’s what evidence linking matcha to a stronger immune system suggests. Matcha’s anti-inflammatory properties support a healthy immune system, while its marked improvements in gut health also strengthen immune response.

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6. May slow premature aging

The catechins found in matcha help protect cells from oxidative stress, potentially slowing the aging process. This benefit was mainly found in the brain, but matcha may slow aging in other cells too.

7. May lower risk of certain cancers

One of the newest, and most exciting, possible benefits of matcha is its potential to lower cancer risk . Early studies on animals suggest it may interrupt cancer cells’ cycle regulation. Most of the studies look at matcha’s impact on breast cancer cells. Much more research on humans needs to be done, however, to prove these benefits. Studies on animals don’t always translate to human benefits.

“Overall evidence suggests potential for preventing cancer, but I don't think we have strong enough evidence to make recommendations for cancer prevention at this point,” Hu says.

Potential negative effects of matcha

Part of what makes matcha a superfood is its high concentration of micronutrients . However, Hu notes, it also has a higher concentration of caffeine than other teas, although it doesn’t have as much caffeine as coffee.

Hu doesn’t recommend matcha for those who are sensitive to caffeine. Drinking too much matcha — especially for those sensitive to caffeine — can cause anxiety, higher blood pressure, difficulty sleeping and a faster heartbeat.

Jakubczyk’s team also found high concentrations of fluoride in matcha. Large amounts of fluoride have been linked to joint pain,brittle bones and diarrhea. However, significant amounts of fluoride must be consumed to experience these negative effects. One to two cups of matcha a day shouldn’t cause them.

Are some forms of matcha better than others?

“The important thing seems to be the introduction of matcha into the daily diet itself, the form is already secondary,” Jakubczyk says.

But not all forms of matcha are created equal. Adding sugar, cream or other processed ingredients won’t take away from matcha’s benefits, but it can negatively impact the body independent of matcha, Hu states. Matcha products without added sugars are better to consume than highly processed matcha desserts and beverages.

Ready to Try Matcha?

Here are some things to consider:

The most common way to consume matcha is as a tea. Experts recommend purchasing ceremonial-grade matcha for maximum benefits.
For a healthy take on a matcha latte, Hills suggests combining matcha, hot milk and honey.
If lattes and tea aren’t for you, a matcha smoothie may do the trick. Hills adds almond milk, frozen spinach, frozen bananas, honey and matcha to his smoothie.
Due to the high caffeine concentration, don’t consume matcha before bedtime, recommends Jakubczyk. Avoiding any caffeine four to six hours before bedtime is a good idea since that’s how long it takes to metabolize half of consumed caffeine.
Some forms of matcha may be contaminated by pesticides or heavy metals, Hu says. To avoid contamination, purchase reputable, quality products.
Matcha is an addition to a healthy diet, not a substitute. The health benefits from matcha may be more prevalent in individuals who eat a whole foods diet alongside matcha, suggests Hills.
If already consuming coffee, be mindful when adding matcha to your diet. Matcha on top of two to three coffees a day may be too much caffeine, Hu says.

Angela Myers is a contributing writer who covers health and medical technology. Her work has appeared in Forbes and Healthline , among other publications.

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Curr Res Food Sci

The therapeutic potential of matcha tea: A critical review on human and animal studies

Sara sokary.

a Department of Human Nutrition, College of Health Sciences, QU-Health, Qatar University, Doha, 2713, Qatar

Maha Al-Asmakh

b Department of Biomedical Sciences, College of Health Sciences, QU-Health, Qatar University, Doha, 2713, Qatar

c Biomedical Research Center, Qatar University, Doha, 2713, Qatar

Zain Zakaria

Hiba bawadi, associated data.

No data was used for the research described in the article.

Matcha is a powdered form of Japanese green tea that has been gaining global popularity recently. Matcha tea has various health benefits, including an enhancing effect on cognitive function, cardio-metabolic health, and anti-tumorogenesis. To date, randomized clinical trials (RCT) showed that matcha decreases stress, slightly enhances attention and memory, and has no effect on mood. Results regarding the effect of matcha on cognitive function are contradictory and more RCTs are warranted. The cardio-metabolic effects of matcha have only been studied in animals, but findings were more homogenous. 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. Evidence regarding the anti-tumor function of matcha is very limited. Findings showed that matcha can affect proliferation, viability, antioxidant response, and cell cycle regulation of breast cancer cells. Nonetheless, more studies are needed to examine this effect on different types of cancer cells, and there is also a need to verify it using animal models. Overall, the evidence regarding the effect of matcha tea on cognitive function, cardio-metabolic function, and anti-tumor role is still limited, and conclusions cannot be drawn.

Graphical abstract

• Matcha decreases stress and anxiety, improves memory and short- and long-term cognitive function in humans, while having no effect on mood.
• Studies on mice showed that matcha enhanced spatial learning, upregulated Brain-Derived Neurotrophic Factor and insulin-degrading enzyme leading to reduced neuroinflammation.
• Matcha improves lipid profile and glucose metabolism, reduces inflammation and results in lower weight gain due to high fat diet in mice.
• In vitro studies showed the anti-tumor effect of matcha by reducing viability, mitochondrial metabolism, ATP production and oxygen consumption of breast cancer cells by disrupting cell cycle regulation and interleukin signaling.

Abbreviations

1. introduction.

Tea is one of the most commonly consumed beverages worldwide, second only to water ( Wolf et al., 2008 ). Matcha tea is a powdered form of Japanese green tea ( Camellia sinensis ) ( Horie et al., 2017 ) used in the traditional tea ceremony and in various food products in Japan, and it has been gaining global popularity recently. Matcha comes in a powdered form, hence, the leaf is consumed completely, while in other types of tea that come in loose leaf form, the extraction of the soaked leaves is consumed. The traditional way to grow Japanese green tea is by covering the tea bushes using bamboo mats to shade the leaves from direct sunlight for the majority of the growth period ( Farooq and Sehgal, 2018 ). After that, only the high-grade young tea leaves are selected and immediately steamed briefly to prevent their oxidation. Then their stems, veins and impurities are removed ( Farooq and Sehgal, 2018 ). This process allows the plant to produce higher amounts of amino acids and bioactive compounds like chlorophyll and theanine, giving matcha tea its characteristic vibrant green color and non-bitter taste ( Wolf et al., 2008 ). The leaves are then ground with a ceramic mill to produce a fine powder, that is whisked with water at a relatively low temperature (70–80 °C) to make a creamy and frothy beverage ( Kaneko et al., 2006 ). The taste profile for matcha is unique, with a rich and complex umami, fresh green, roast, and vegetable-like taste sensations ( Kaneko et al., 2006 ).

2. Chemical composition of match tea

The nutrients in matcha tea are 60–70% insoluble ingredients such as fat-soluble vitamins, insoluble dietary fibers, chlorophylls, and proteins. While the soluble ingredients constitute 30–40% which includes polyphenols, water-soluble vitamins, caffeine, water-soluble dietary fibers, amino acids, saponin, and minerals ( Maeda-Yamamoto et al., 2013 ). Given their unique farming and harvesting processes, the concentrations of bioactive compounds are higher in matcha tea than in other types of green tea. As matcha tea leaves are protected from sunlight before harvesting, it contains lower catechin content than other types of green tea prepared from leaves grown in sunlight ( Goto et al., 1996 ; Ikegaya et al., 1984 ). However, once matcha is dissolved in water, it produces 3 times more catechins than the loose-leaf form of green tea ( Fujioka et al., 2016 ). Furthermore, caffeine content in matcha is higher because the buds and young leaves of tea plants contain more caffeine than mature leaves ( Ashihara and Suzuki, 2004 ). The balance between all these components, e.g., theanine, catechins, caffeine, define the quality of the green tea. Matcha also has a high level of “umami” flavor profile due to its high content of amino acids ( Ruan et al., 2010 ). Consequently, matcha is considered a high-grade green tea due to its high content of amino acids and caffeine and low content of catechins in contrast to other popular types of green tea (see Table 1 ).

Summary of the chemical composition of matcha tea from different studies.

— for values not measured.

3. Health benefits of matcha

The health benefits associated with Japanese green tea have been linked to its content of natural antioxidants ( Kurleto et al., 2013 ), such as polyphenols: various compounds that account for as much as 30% of matcha tea's dry weight ( Mandel et al., 2005 ; Komes et al., 2010 ). Polyphenols are powerful antioxidants, almost as effective as vitamins like vitamin C, vitamin E, carotene, and tocopherol. In matcha, catechins make up 90% of these polyphenols ( Tachibana 2009 ). The main four types of catechins are (−)-epicatechin (EC), (−)-epicatechin-3-gallate (ECG), (−)-epigallocatechin (EGC) and (−)-epigallocatechin-3-gallate (EGCG), where EGCG is the most abundant and active ( Kochman et al., 2020 ). 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 catechins and residues ( Fujioka et al., 2016 ; Zhou et al., 2021 ). Another study compared the effect of the extract, residues, and entire matcha, and found that the residue contains mostly water-insoluble fibers and contributes greatly to the health-promoting benefits of matcha ( Xu et al., 2016 ). Specific components of matcha such as catechins, caffeine and theanine are well studied and have been associated with multiple health-promoting effects. A recent meta-analysis concluded that caffeine may promote weight and fat loss, facilitating BMI reduction ( Tabrizi et al., 2019 ). 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) but did not affect fasting blood insulin, HbA1c, or HOMA-IR levels. Caffeine ingestion was also linked to enhanced muscle strength and power, specifically in the upper body muscles ( Grgic et al., 2018 ). The combined effect of theanine and caffeine was systematically reviewed recently and showed that it results in clinically significant enhancements in cognitive function ( Sohail et al., 2021 ). Similarly, theanine ( Yoneda et al., 2019 ), caffeine ( Fredholm et al., 1999 , Smit and Rogers, 2000 ) and catechins ( Baba et al., 2021a ) were found to have an enhancing effect on cognitive function.

3.1. Matcha tea and the improvement in cognitive function

Matcha first gained popularity for the favorable changes it exerts on cognitive function, memory, and focus (see Table 2 ). Bioactive compounds abundant in matcha such as caffeine, theanine and catechins have been linked to multiple benefits to the cognitive function. Caffeine is a psychoactive stimulant that results in increased alertness and enhanced cognitive performance as reported by multiple studies and systematic reviews ( Smit and Rogers, 2000 ; Snel and Lorist, 2011 ; McLellan et al., 2016 ; Panza et al., 2015 ). In addition, previous literature showed that theanine influences neurogenesis and cognitive function positively in a manner independent of other compounds found in matcha ( Yoneda et al., 2019 ; Camfield et al., 2014 ). However, caffeine can strengthen the effect of theanine on neurophysiological functions like attention ( Dietz and Dekker, 2017 ). Additionally, recent studies on EGCG, the main catechin in matcha, demonstrated that it has potential neuroprotective effects against neurological disorders by acting as an active compound that ameliorates cognitive defects ( Pervin et al., 2019 ; Mi et al., 2017 ). The results from genetic study on mice suggested that catechins in matcha could slow age-related cognitive decline by increasing expression of genes involved in long-term changes in plasticity of synapses and neuronal circuits ( Unno et al., 2020 ).

Summary of studies investigating the effects of matcha tea on cognitive function.

Abbreviations: Aβ, Amyloid beta; APP770, Amyloid β precursor protein 770; BDNF, Brain-derived neurotrophic factor; GOT, Glutamic oxaloacetic transaminase; GPT, glutamic pyruvic transaminase; HDL, high-density lipoprotein; IDE, Insulin-degrading enzyme; LDH, Lactate dehydrogenase; LDL, low-density lipoprotein; OGTT, Oral glucose tolerance test; RCT, Randomized clinical trial; sAPPα, Secreted amyloid β precursor protein-alpha; TC, Total cholesterol; TG, triglycerides.

3.1.1. Match tea and cognitive function: human studies

In humans, the effect of matcha was studied in relation to its effect on memory, brain function, focus, among others. A recent randomized placebo-controlled study examined the effect of matcha tea intake on acute psychological stress ( Baba et al., 2021b ). Participants consumed 2.07 g of matcha every day, containing 50.3 mg of theanine, 171.0 mg of catechins, and 72.5 mg of caffeine. After two weeks, they evaluated the memory, attention, facial expression recognition, working memory, visual information, and motor function in the matcha and the placebo groups. Matcha intake caused a statistically significant reduction in reaction time and an increase in the number of hits in perception of emotions test, indicating an enhanced cognitive function. However, matcha did not cause a reduction in fatigue, nor an improvement in the concentration, thinking ability, or energy levels of the participants that consumed it ( Baba et al., 2021b ). The same research group conducted another study to compare the effect of matcha and caffeine on cognitive function after mild acute psychological stress ( Baba et al., 2021a ). Fifty-one participants consumed 9 capsules of matcha or caffeine only or placebo, and the effect was measured after the first capsule (single dose) and after continuous ingestion for 12 weeks (continuous intake). The results showed that caffeine improved attentional function after a single dose, explaining the decreased reaction time seen following a single dose of matcha. The effect of continuous intake of matcha lead to an enhanced performance under stress load compared to caffeine. No effect was seen on the dementia-related blood biomarkers and other test measures. Their results indicate that matcha has an anti-stress function with continuous intake which might lead to maintenance or improvement of attention, and that the effect of caffeine in accelerating reaction and focus is only acute ( Baba et al., 2021a ). Another RCT by Unno et al. (2018) examined the effect of matcha ingestion on anxiety and physiological stress, by assessing the subjective stress and salivary amylase, respectively. Thirty-nine students drank 3 g of matcha daily for 15 days, which lead to a significant decrease in anxiety measured by visual analogue scale and State-trait anxiety inventory (STAI) test and lowered physiological stress compared to placebo ( Unno et al., 2018 ).

Furthermore, an RCT by Sakurai et al. studied the cognitive functions of clinically normal elderly people after supplementation with 3 g of matcha in a drink for 12 weeks ( Sakurai et al., 2020 ). Only women showed an enhancement in the language domain after the trial, and an association between higher vitamin K consumption in deficient individuals and cognitive function. The authors explained their results through the higher resilience of healthy older women to age-related cognitive decline, as well as a possible enhanced effect of vitamin K on women's brain rather than in men. Notably, this study only included 15 male participants out of the 54 that completed the trial, which indicates a need for larger sample size to confirm this effect in males. It is also worth mentioning that all studies discussed so far were conducted in the Japanese population, known for their regular consumption of green tea, which means that such intervention could have not increased consumption in some participants, possibly affecting the observed results ( Sakurai et al., 2020 ). One RCT conducted in Netherlands in 2017 studied the effect of 4 g of matcha on attention, information processing, working memory, and episodic memory 60 min after matcha consumption to test for the acute effects of matcha tea consumption ( Dietz et al., 2017 ). Each participant consumed four test products: matcha tea, matcha tea bar, placebo tea, and placebo bar in a randomized manner. The study provided little evidence that matcha could affect cognitive performance in short-term, as mood was not affected, and speed of attention and working memory were only slightly affected. Furthermore, EGCG, for example, reaches peak plasma concentration after 1.3–2.4 h, which is twice the time between administration and testing in this study ( Dietz et al., 2017 ). Available evidence points at an overall enhancing function both acutely and after long-term ingestion, however, the studies are heterogenous and small in number, therefore, it is hard to draw conclusions based on them.

3.1.2. Match tea and cognitive function: animal studies

Multiple animal studies examined the effect of matcha tea on cognitive function. The in vivo arm of the study by Unno et al. (2018) tested the effect of 6 levels of matcha intake on mice and showed a dose-dependent reduction in adrenal gland weight, which indicates lower psychological stress, although matcha ingestion had no effect on food intake or body weight ( Unno et al., 2018 ). A more recent study showed that matcha has the potential to prevent vascular aging by protecting the neuron density in layer 1 of the brain cortex, suggesting that matcha tea ingestion has a protective effect on brain function by preserving vascular health ( Iwai et al., 2021 ). The study by Kim et al. (2020) examined the effect of matcha tea in reversing high-fat diet induced cognitive dysfunction ( Kim et al., 2020 ). The study showed that matcha slowed weight gain, improved hyperglycemia, and lowered perirenal retroperitoneal, epididymal, and mesenteric fat accumulation. Matcha had a significant protective effect on cognitive function in term of memory, long-term learning, tracked movements, and spatial learning. Finally, matcha was able to also upregulate Brain-derived neurotrophic factor (BDNF) and insulin-degrading enzyme (IDE) compared to the placebo group. BDNF facilitates synaptic transmission and support long-term potentiation that is associated with learning and memory, while IDE is a principal regulator of Amyloid β levels in neuronal and microglial cells, and both molecules reduce neuroinflammation and protect cognitive function. The same research group conducted another study to examine the effect of matcha in mice exposed to air pollution by exposing them to particulate matter at a concentration ≤2.5 μM ( Kim et al., 2021 ). Matcha was given as an aqueous extract at 20 or 40 mg/kg of body weight and was able to protect cognitive function by ameliorating systematic inflammation. The matcha group was able to protect against antioxidant deficit in pulmonary, dermal, and cerebral tissues, showed improved cholinergic system in the brain and prevented mitochondrial dysfunction. Mice on matcha also did better on the behavioral tests reflecting a maintained cognitive function ( Kim et al., 2021 ). The overall evidence from animal studies points at an enhancing effect of matcha on cognitive function, but available studies are limited, and more studies are needed to be able to draw conclusions about the effect of matcha on cognitive function in animal models.

3.1.3. Plausible mechanisms matcha tea effect on cognitive function

The mechanisms by which matcha tea affects cognitive function is expected to work through the action of bioactive compounds available within it (see Fig. 1 ). The catechin EGCG is the most active compound in matcha, which can cross the blood brain barrier ( Nakagawa and Miyazawa, 1997 ) and protects against Amyloid β (Aβ) toxicity by inhibiting its accumulation ( Gomez-Ramirez et al., 2007 ) and production ( Yokogoshi et al., 1998 ). Theanine can also cross the blood brain barrier and enhance the mood ( Levites et al., 2003 ; Bastianetto et al., 2006 ) by causing a favorable downshift in neurodegeneration, primarily because of its structure is analogous to glutamate, which is the main excitatory neurotransmitter in the brain ( Deb et al., 2019 ). Caffeine coupled with theanine can also enhance cognitive function by increasing the dopaminergic and cholinergic transmissions in the brain ( Sakurai et al., 2020 ). The antioxidant function of matcha, through the effect of EGCG, is of utmost importance because the brain structure is particularly vulnerable to oxidative stress due to its higher content of unsaturated fatty acids in contrast to other tissues ( Dutheil et al., 2016 ). Therefore, ingestion of compounds with antioxidant activity like matcha can prevent cognitive impairment as a result of oxidative damage ( Baluchnejadmojarad et al., 2009 ). Matcha can also protect the integrity of the antioxidant systems in the liver, brain, and blood, preventing cognitive damage ( Kim et al., 2020 ). Another mechanism by which matcha prevents cognitive impairment is by improving the function of the cholinergic transmission system in the brain, which is strongly related to cognitive function ( Kim et al., 2020 ). HFD consumption increases the expression of acetylcholinesterase due to lipid peroxidation, which promotes the breakdown of the neurotransmitter acetylcholine. A HFD also triggers the aggregation of Amyloid β, which induces neuronal death in the brain. However, consuming matcha showed an improvement in cholinergic function, by downregulating acetylcholinesterase, reducing the expression levels of Amyloid β and upregulating choline acyltransferase in the hippocampus, and cerebral cortex ( Kim et al., 2020 ). The residue part of matcha was also found to activate dopamine D 1 and serotonin 5- HT1A receptors in an animal model, resulting in inhibited or reduced anxiety (Yuki Kurauchi et al., 2019 ). In addition, EGCG was able to reduce neuroinflammation in the microglial cells in the hypothalamus, which lowered the risk for cognitive decline ( Zhou et al., 2020 ).

The effect of matcha and its bioactive compounds on cognitive function.

Abbreviations: EGCG: Epigallocatechin gallate.

3.2. Matcha tea and cardio-metabolic health

Cardio-metabolic diseases are group of disorders related to defect in glucose-insulin homeostasis such as type 2 diabetes mellites (T2DM), adiposity disorders such as obesity, and cardiovascular diseases (CVD) ( Mahmood et al., 2014 ). Specific parameters involved in cardio-metabolic health include serum level of high-density lipoprotein (HDL) and triglycerides, blood pressure and insulin function ( Cannon, 2007 ). Recently, consumption of matcha tea has been linked to impressive cardio-metabolic outcomes and health benefits (see Table 3 ). An in vivo study assessed the cardio-metabolic and anti-oxidative effects of consuming varied levels of matcha tea in mice fed on high-fat diet every other day for 4 weeks ( Xu et al., 2016 ). The study explored several clinically relevant parameters such as body weight, total serum cholesterol, triglycerides, low density lipoprotein (LDL), high density lipoprotein (HDL), and blood glucose, in addition to indicators of oxidative stress such as levels of superoxide dismutase, malondialdehyde, and glutathione peroxidase. Findings point to an overall benefit from consumption of matcha tea on most parameters. Specifically, low to moderate levels (0.025–0.05%) of matcha consumption in a high-fat diet successfully prevented weight gain to levels significantly different from mice on control diet. Moderate to high levels of matcha however (0.05%–0.075%) resulted in a statistically significant reduction of total cholesterol, triglycerides, and LDL levels, as well as an increase in HDL levels. A similarly significant, albeit less intense, reduction in blood glucose levels was also reported with all levels of matcha consumption. It seems that matcha tea also contributes to an overall antioxidant benefit as mice fed on high fat-diet along with matcha demonstrated overall higher levels of superoxide dismutase and glutathione peroxidase compared to mice fed only on a high-fat diet. Interestingly, the insoluble residue of matcha tea alone were able to deliver similar results to medium and high levels of matcha, while the soluble part alone was not as effective. Therefore, since matcha residues mainly contain fibers, this supports the important role of fiber in ameliorating the deleterious effects of high fat diet ( Xu et al., 2016 ). A more recent in vivo study assessed the consequences of simultaneous consumption of matcha tea in a high fat diet for 6 weeks ( Zhou et al., 2021 ). Similarly, matcha consumption halted weight gain, and improved blood glucose levels and lipid profile in a dose-dependent manner. Additionally, it prevented accumulation of visceral and hepatic fat and maintained normal liver functions. Transcriptomic analysis also indicated upregulation of cytochrome P450 enzymes and downregulation of lipid droplet-associated proteins, further stressing on the beneficial effects of matcha supplementation on liver function ( Zhou et al., 2021 ). Another study investigated the effect of matcha supplementation on obese mouse model found that matcha intake slowed down body weight gain, but mice were still significantly heavier than control mice at all matcha concentrations ( Zhou et al., 2020 ). Also, matcha did not affect the appetite as food intake was higher than control for all mice on high-fat diet with or without matcha intake. Similar to previous studies, a reduction in BG was observed but not to baseline levels as the controls. In contrast, the effect on HDL was not observed, which could be explained by the longer administration period of matcha, indicating that the influence of matcha on HDL might be acute or short-lived. Nonetheless, it is clear that a total reduction in triglycerides, cholesterol, and LDL is achieved by concomitant intake of matcha in a high-fat diet ( Zhou et al., 2020 , 2021 ; Xu et al., 2016 ). Notably, a reduction in total cholesterol was observed in a dose-response manner as consumption of matcha increased ( Zhou et al., 2020 ). Overall, this points that matcha has the potential to regulate blood sugar and lipids and ameliorate HFD-induced obesity.

Summary of studies investigating the cardio-metabolic effects of matcha tea.

Abbreviations: HFD, High-fat diet; IL-1β, Interleukin-1 beta; IL-6, Interleukin- 6; JAK2, Janus kinase 2; LDL, Low-density lipoprotein; PPI, Protein-protein interactions; STAT3, Signal transducer and activator of transcription 3; TC, Total cholesterol; TG, Triglycerides; TNF-α, Tumor-necrosis factor-alpha.

It is important to mention that the lipoprotein profile of rodents is different from that of humans, as HDL is the prevalent lipoprotein, possibly because rodents lack CETP in their plasma ( Hunjadi et al., 2021 ). Therefore, although studies investigating the association between matcha tea and cardio-metabolic outcomes show promising results, more clinical studies on humans are needed to confirm these associations.

Obesity, induced by the consumption of a high-fat diet, triggers the activation of metabolic signaling pathways, which leads to an induction of low-levels of inflammatory cytokines resulting in a low-grade inflammatory response ( Gregor and Hotamisligil, 2011 ). Major inflammatory cytokines such as tumor necrosis factor alpha (TNF-α), interleukin 1 beta (IL-1β), and interleukin 6 (IL-6) have the ability themselves to potentiate inflammation and are known to be associated with various inflammatory diseases such as hypertension, type 2 diabetes, and cardiovascular disease ( Kany et al., 2019 ; Martin-Rodriguez et al., 2015 ). Ingestion of matcha was able to ameliorate this inflammatory response in obese mice, as multiple animal studies reported a suppression in the release of the major inflammatory cytokines in the blood ( Wang et al., 2020 ; Hunjadi et al., 2021 ; Zhou et al., 2020 ). Obesity also leads to higher oxidative stress in the body characterized by excessive reactive oxygen species (ROS) that react with lipids, proteins, and nucleic acids and induce various chronic diseases. Consuming compounds with antioxidant properties is especially important to neutralize these ROS, which improves health, protects from chronic diseases, as well as aids in weight loss ( Perez-Torres et al., 2021 ). The protective effect of matcha against oxygen radicals was found to be significantly higher than the effect of normal tea leaves due to increased catechin levels ( Fujioka et al., 2016 ). Another analysis found that matcha has higher ability to inhibit the production of ROS compared with the same amount of loose-leaf form of green tea ( Fujioka et al., 2016 ), all of which improves cardio-metabolic health and aids in weight loss.

3.2.1. Plausible mechanisms of matcha tea effect on cardio-metabolic health

Matcha tea exhibits its cardio-metabolic health functions mainly through the power of the abundant bioactive compounds it contains (see Fig. 2 ). Catechins in matcha may lower the content of triglycerides and low-density-lipoprotein cholesterol in the blood and increase high-density lipoprotein cholesterol, which all leads to improved lipid metabolism and therefore, improvement in body weight and cardiac health ( Bolduc et al., 2012 ). Specifically, EGCG, the most abundant catechin in matcha, inhibits the expression of genes involved in lipid metabolism, such as FAS, SCD1 and SREBP1, which leads to higher excretion of free fatty acids ( Li et al.,2018 ). In addition, EGCG was shown in previous studies to improve the synaptic plasticity of the hippocampus through IRS/Akt and Erk/CREB/BDNF signaling pathways ( Mi et al., 2017 ) and reducing neuro-inflammation by inhibiting the JAK2/STAT3 signaling pathway in the microglia cells in the hypothalamus ( Zhou et al., 2020 ). The hypothalamus is known as the center for energy homeostasis. The microglia are the native immune cells in the CNS, which actively participate in the initiation of hypothalamic inflammation when there is a surplus of caloric intake, and they mainly work in the hypothalamic ARC. Both appetite-suppressing and appetite-stimulating neurons are found in the hypothalamic ARC, however, the ratio between excitatory and inhibitory synaptic inputs on the membranes of these neurons would be changed under different conditions of neuro-inflammation. This evidence points that matcha, through the effect of EGCG, alleviates the hypothalamic microglial hyperplasia and activation, thus reducing neuro-inflammation and protecting the energy homeostatic function of the brain that eventually controls appetite and body weight ( Kim et al., 2020 ). In addition, in vivo research showed that caffeine antagonizes adenosine receptor, which leads to higher release of epinephrine and therefore, enhanced insulin sensitivity ( Thong and Graham, 2002 ). Similarly, evidence from a recent cohort of pregnant women reported that caffeine intake reduced the risk for gestational diabetes mellitus (GDM) by decreasing blood glucose, C-reactive protein and C-peptide levels, and resulted in favorable lipid profiles ( Hinkle et al., 2021 ). Theanine consumption has also been shown to lower blood pressure ( Deka and Vita, 2011 ; Yoto et al., 2012 ) and reduce inflammation ( Sergi et al., 2017 ) both of which relate to a lower risk for cardio-metabolic diseases. The mechanism by which theanine lowers systematic inflammation is thought to be through its involvement in the hypothalamic-pituitary-adrenal (HPA) axis responses ( Kimura et al., 2007 ).

The effect of matcha and its bioactive compounds on cardiometabolic health.

Abbreviations: Akt, Protein kinase B; BDNF, Brain-derived neurotrophic factor; CREB, cAMP-response element binding protein; EGCG, Epigallocatechin gallate; Erk, extracellular signal-regulated kinase; FAS, Fas Cell Surface Death Receptor; HDL, High Density Lipoprotein; IRS, Insulin Receptor Substrate; JAK2, Janus Kinase 2; LDL, Low Density Lipoprotein; SCD1, Stearoyl-CoA Desaturase-1; SREBP1, Sterol Regulatory Element-Binding Transcription Factor 1; STAT3, signal transducer and activator of transcription 3; TG, Triglycerides.

3.3. Matcha tea and anti-tumorogenesis

The anti-tumor potential of matcha is assumed to function through the multiple bioactive molecules found in it. However, to date, the synergistic effect of these molecules in whole matcha has been investigated only in three in vitro studies, all of which examined the effect on breast cancer cells. The study by Schröder et al. (2019) investigated the effect of matcha tea extract, EGCG and quercetin on breast cancer cells. Their results showed that matcha greet tea has similar ability to inhibit proliferation and viability of both estrogen receptor-positive and -negative breast cancer cells as its components EGCG and quercetin ( Schroder et al., 2019 ). Another study by Bonuccelli et al. (2018) looked at the details by investigating the pathways by which matcha exerts its effects. Matcha can significantly inhibit the propagation of breast cancer cells, mainly through mTOR signaling by downregulating many components of the 40S ribosome. Their study also showed that matcha affected key pathways in the MCF7 breast cancer cells, including the antioxidant response, cell cycle regulation, as well as interleukin signaling ( Bonuccelli et al., 2018 ). The most recent study by Keckstein et al. (2022) investigated the effect of matcha extract on the PPARγ-dependent proliferation behavior of T47D breast cancer cells. Their results revealed that a negative correlation exists between the inhibition of cell proliferation and the overexpression of PPARγ on protein and mRNA levels. Although the evidence about PPARγ in tumor cells has yielded opposing results, it is mostly reported to have a tumor suppressing effect in breast cancer cells. This suggests the possible involvement of PPARγ in the anti-tumor effect demonstrated by matcha ( Keckstein et al., 2022 ). Overall, available evidence implies that matcha may have significant anticancer activity by intervening in the metabolic reprogramming of breast cancer cells. However, more studies are needed to examine this effect on different types of cancer cells, and there is also a need to verify it using animal models.

3.3.1. Plausible mechanism of matcha tea effect on tumorogenesis

Previous literature also explored the anticancer activity of EGCG and quercetin (see Table 4 ). Besides steroid receptor ( Hallman et al., 2017 ) and PPARγ receptor ( Wu et al., 2017 ) interaction, other assumed mechanisms of action include interaction with the PI3K/Akt/mTOR signaling pathway ( Ding et al., 2017 ), VEGF ( Rashidi et al., 2017 ), the 67-kDa laminin receptor (67-LR) ( Li et al., 2017 ), p53, Bax protein ( Moradzadeh et al., 2017 ) and Bcl-2 ( Huang et al., 2017 ). However, none of the anticancer effects of EGCG have been proven clinically. Theanine is a nonprotein derivative amino acid special to tea and is abundant in matcha. A recent article ( Shojaei-Zarghani et al., 2021 ) systematically reviewed the recent evidence available for the anticarcinogen and anticancer effects of theanine from natural sources. The evidence from 14 in vitro , ex vivo , and in vivo studies concluded that theanine has moderate inhibitory effects on cancer cells’ apoptosis, metastasis, migration, and invasion, in addition to mild anti-proliferative influence on various cancer cell lines. The overall evidence from animal experiments showed that theanine exerted its anticancer function by inhibiting EGFR, VEGFR, Met, and Akt/mTOR, JAK2/STAT3, and ERK/NFκB signaling pathways, as well as activating caspase-independent programmed cell death ( Shojaei-Zarghani et al., 2021 ). In addition, in vivo research showed that exposure to caffeine inhibited the development of hormone-induced breast cancer in a rat model ( Petrek et al., 1985 ). Nonetheless, evidence from epidemiological meta-analyses showed no association between caffeine and risk of ovarian cancer ( Shafiei et al., 2019 ), a protective effect against colon cancer but not rectal cancer ( Sartini et al., 2019 ), and a moderately protective effect against the development of basal cell cancer, which is a type of non-melanoma skin cancer ( Caini et al., 2017 ).

Summary of studies investigating the anti-tumor effects of matcha tea.

AbbreviationsATP, Adenosine triphosphate; EGCG, Epigallocatechin-3-gallate; MTT, 3-(4,5-dimethylthiazol-2-yl)-2,5-diphenyl-2H-tetrazolium bromide; PCR, polymerase chain reaction; PPARγ, Peroxisome proliferator-activated receptor gamma.

A possible limitation to all studies on matcha tea is the quality of commercial matcha tea sold in overseas markets versus in Japan. The products available in the Japanese market is of higher quality and meets more of the conditions required to produce an effect on the various health aspects, including cognitive function. The study by Unno et al. (2018) found that out of 76 product samples bought from Japan, 50 of them contained levels of theanine expected to have a stress-reducing effect (>17 mg/g), while only 6 exceeded that limit in the ones purchased from international market ( Unno et al., 2018 ). This variation in the quality of matcha tea requires studies using it to confirm the chemical composition of the sample before evaluating its effectiveness.

4. Conclusion

Matcha tea started gaining popularity only recently and studies examining its effect on human health is limited. Despite the available evidence regarding its effect on cognitive function, both acutely and after long-term ingestion, the studies are heterogenous and small number in number. Also, the evidence from animal studies suggests a similar effect as shown in human RCTs while providing more molecular mechanisms. The cardio-metabolic effect of matcha was studied only in animals and is showing more coherent results indicating a significant protective effect against the metabolic imbalances caused by a high-fat diet. However, such evidence needs to be confirmed using human RCTs. The anti-tumor function of matcha has only been investigated using in vitro models and the results showed a significant ability to inhibit metastasis, proliferation, and viability of breast cancer cells. More research is warranted to examine the effect in other cancer cells and to be confirmed in the more complex animal models.

Sara Sokary holds a graduate assistant grant from Qatar University (QUCP–CHS–2022-483). The publication fees for this manuscript is funded by Qatar National Library.

CRediT authorship contribution statement

Sara Sokary: Writing – original draft, Investigation. Maha Al-Asmakh: Funding acquisition, Methodology, Writing – review & editing, Supervision. Zain Zakaria: Writing – review & editing. Hiba Bawadi: Conceptualization, Methodology, Writing – original draft, Supervision.

Declaration of competing interest

The authors declare that they have no known competing financial interests or personal relationships that could have appeared to influence the work reported in this paper.

Acknowledgment

Data availability.

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How can I plan what to eat or drink when I have diabetes?

How can physical activity help manage my diabetes, what can i do to reach or maintain a healthy weight, should i quit smoking, how can i take care of my mental health, clinical trials for healthy living with diabetes.

Healthy living is a way to manage diabetes . To have a healthy lifestyle, take steps now to plan healthy meals and snacks, do physical activities, get enough sleep, and quit smoking or using tobacco products.

Healthy living may help keep your body’s blood pressure , cholesterol , and blood glucose level, also called blood sugar level, in the range your primary health care professional recommends. Your primary health care professional may be a doctor, a physician assistant, or a nurse practitioner. Healthy living may also help prevent or delay health problems from diabetes that can affect your heart, kidneys, eyes, brain, and other parts of your body.

Making lifestyle changes can be hard, but starting with small changes and building from there may benefit your health. You may want to get help from family, loved ones, friends, and other trusted people in your community. You can also get information from your health care professionals.

What you choose to eat, how much you eat, and when you eat are parts of a meal plan. Having healthy foods and drinks can help keep your blood glucose, blood pressure, and cholesterol levels in the ranges your health care professional recommends. If you have overweight or obesity, a healthy meal plan—along with regular physical activity, getting enough sleep, and other healthy behaviors—may help you reach and maintain a healthy weight. In some cases, health care professionals may also recommend diabetes medicines that may help you lose weight, or weight-loss surgery, also called metabolic and bariatric surgery.

Choose healthy foods and drinks

There is no right or wrong way to choose healthy foods and drinks that may help manage your diabetes. Healthy meal plans for people who have diabetes may include

dairy or plant-based dairy products
nonstarchy vegetables
protein foods
whole grains

Try to choose foods that include nutrients such as vitamins, calcium , fiber , and healthy fats . Also try to choose drinks with little or no added sugar , such as tap or bottled water, low-fat or non-fat milk, and unsweetened tea, coffee, or sparkling water.

Try to plan meals and snacks that have fewer

foods high in saturated fat
foods high in sodium, a mineral found in salt
sugary foods , such as cookies and cakes, and sweet drinks, such as soda, juice, flavored coffee, and sports drinks

Your body turns carbohydrates , or carbs, from food into glucose, which can raise your blood glucose level. Some fruits, beans, and starchy vegetables—such as potatoes and corn—have more carbs than other foods. Keep carbs in mind when planning your meals.

You should also limit how much alcohol you drink. If you take insulin or certain diabetes medicines , drinking alcohol can make your blood glucose level drop too low, which is called hypoglycemia . If you do drink alcohol, be sure to eat food when you drink and remember to check your blood glucose level after drinking. Talk with your health care team about your alcohol-drinking habits.

A woman in a wheelchair, chopping vegetables at a kitchen table.

Find the best times to eat or drink

Talk with your health care professional or health care team about when you should eat or drink. The best time to have meals and snacks may depend on

what medicines you take for diabetes
what your level of physical activity or your work schedule is
whether you have other health conditions or diseases

Ask your health care team if you should eat before, during, or after physical activity. Some diabetes medicines, such as sulfonylureas or insulin, may make your blood glucose level drop too low during exercise or if you skip or delay a meal.

Plan how much to eat or drink

You may worry that having diabetes means giving up foods and drinks you enjoy. The good news is you can still have your favorite foods and drinks, but you might need to have them in smaller portions or enjoy them less often.

For people who have diabetes, carb counting and the plate method are two common ways to plan how much to eat or drink. Talk with your health care professional or health care team to find a method that works for you.

Carb counting

Carbohydrate counting , or carb counting, means planning and keeping track of the amount of carbs you eat and drink in each meal or snack. Not all people with diabetes need to count carbs. However, if you take insulin, counting carbs can help you know how much insulin to take.

Plate method

The plate method helps you control portion sizes without counting and measuring. This method divides a 9-inch plate into the following three sections to help you choose the types and amounts of foods to eat for each meal.

Nonstarchy vegetables—such as leafy greens, peppers, carrots, or green beans—should make up half of your plate.
Carb foods that are high in fiber—such as brown rice, whole grains, beans, or fruits—should make up one-quarter of your plate.
Protein foods—such as lean meats, fish, dairy, or tofu or other soy products—should make up one quarter of your plate.

If you are not taking insulin, you may not need to count carbs when using the plate method.

Plate method, with half of the circular plate filled with nonstarchy vegetables; one fourth of the plate showing carbohydrate foods, including fruits; and one fourth of the plate showing protein foods. A glass filled with water, or another zero-calorie drink, is on the side.

Work with your health care team to create a meal plan that works for you. You may want to have a diabetes educator or a registered dietitian on your team. A registered dietitian can provide medical nutrition therapy , which includes counseling to help you create and follow a meal plan. Your health care team may be able to recommend other resources, such as a healthy lifestyle coach, to help you with making changes. Ask your health care team or your insurance company if your benefits include medical nutrition therapy or other diabetes care resources.

Talk with your health care professional before taking dietary supplements

There is no clear proof that specific foods, herbs, spices, or dietary supplements —such as vitamins or minerals—can help manage diabetes. Your health care professional may ask you to take vitamins or minerals if you can’t get enough from foods. Talk with your health care professional before you take any supplements, because some may cause side effects or affect how well your diabetes medicines work.

Research shows that regular physical activity helps people manage their diabetes and stay healthy. Benefits of physical activity may include

lower blood glucose, blood pressure, and cholesterol levels
better heart health
healthier weight
better mood and sleep
better balance and memory

Talk with your health care professional before starting a new physical activity or changing how much physical activity you do. They may suggest types of activities based on your ability, schedule, meal plan, interests, and diabetes medicines. Your health care professional may also tell you the best times of day to be active or what to do if your blood glucose level goes out of the range recommended for you.

Do different types of physical activity

People with diabetes can be active, even if they take insulin or use technology such as insulin pumps .

Try to do different kinds of activities . While being more active may have more health benefits, any physical activity is better than none. Start slowly with activities you enjoy. You may be able to change your level of effort and try other activities over time. Having a friend or family member join you may help you stick to your routine.

The physical activities you do may need to be different if you are age 65 or older , are pregnant , or have a disability or health condition . Physical activities may also need to be different for children and teens . Ask your health care professional or health care team about activities that are safe for you.

Aerobic activities

Aerobic activities make you breathe harder and make your heart beat faster. You can try walking, dancing, wheelchair rolling, or swimming. Most adults should try to get at least 150 minutes of moderate-intensity physical activity each week. Aim to do 30 minutes a day on most days of the week. You don’t have to do all 30 minutes at one time. You can break up physical activity into small amounts during your day and still get the benefit. 1

Strength training or resistance training

Strength training or resistance training may make your muscles and bones stronger. You can try lifting weights or doing other exercises such as wall pushups or arm raises. Try to do this kind of training two times a week. 1

Balance and stretching activities

Balance and stretching activities may help you move better and have stronger muscles and bones. You may want to try standing on one leg or stretching your legs when sitting on the floor. Try to do these kinds of activities two or three times a week. 1

Some activities that need balance may be unsafe for people with nerve damage or vision problems caused by diabetes. Ask your health care professional or health care team about activities that are safe for you.

Group of people doing stretching exercises outdoors.

Stay safe during physical activity

Staying safe during physical activity is important. Here are some tips to keep in mind.

Drink liquids

Drinking liquids helps prevent dehydration , or the loss of too much water in your body. Drinking water is a way to stay hydrated. Sports drinks often have a lot of sugar and calories , and you don’t need them for most moderate physical activities.

Avoid low blood glucose

Check your blood glucose level before, during, and right after physical activity. Physical activity often lowers the level of glucose in your blood. Low blood glucose levels may last for hours or days after physical activity. You are most likely to have low blood glucose if you take insulin or some other diabetes medicines, such as sulfonylureas.

Ask your health care professional if you should take less insulin or eat carbs before, during, or after physical activity. Low blood glucose can be a serious medical emergency that must be treated right away. Take steps to protect yourself. You can learn how to treat low blood glucose , let other people know what to do if you need help, and use a medical alert bracelet.

Avoid high blood glucose and ketoacidosis

Taking less insulin before physical activity may help prevent low blood glucose, but it may also make you more likely to have high blood glucose. If your body does not have enough insulin, it can’t use glucose as a source of energy and will use fat instead. When your body uses fat for energy, your body makes chemicals called ketones .

High levels of ketones in your blood can lead to a condition called diabetic ketoacidosis (DKA) . DKA is a medical emergency that should be treated right away. DKA is most common in people with type 1 diabetes . Occasionally, DKA may affect people with type 2 diabetes who have lost their ability to produce insulin. Ask your health care professional how much insulin you should take before physical activity, whether you need to test your urine for ketones, and what level of ketones is dangerous for you.

Take care of your feet

People with diabetes may have problems with their feet because high blood glucose levels can damage blood vessels and nerves. To help prevent foot problems, wear comfortable and supportive shoes and take care of your feet before, during, and after physical activity.

A man checks his foot while a woman watches over his shoulder.

If you have diabetes, managing your weight may bring you several health benefits. Ask your health care professional or health care team if you are at a healthy weight or if you should try to lose weight.

If you are an adult with overweight or obesity, work with your health care team to create a weight-loss plan. Losing 5% to 7% of your current weight may help you prevent or improve some health problems and manage your blood glucose, cholesterol, and blood pressure levels. 2 If you are worried about your child’s weight and they have diabetes, talk with their health care professional before your child starts a new weight-loss plan.

You may be able to reach and maintain a healthy weight by

following a healthy meal plan
consuming fewer calories
being physically active
getting 7 to 8 hours of sleep each night 3

If you have type 2 diabetes, your health care professional may recommend diabetes medicines that may help you lose weight.

Online tools such as the Body Weight Planner may help you create eating and physical activity plans. You may want to talk with your health care professional about other options for managing your weight, including joining a weight-loss program that can provide helpful information, support, and behavioral or lifestyle counseling. These options may have a cost, so make sure to check the details of the programs.

Your health care professional may recommend weight-loss surgery if you aren’t able to reach a healthy weight with meal planning, physical activity, and taking diabetes medicines that help with weight loss.

If you are pregnant , trying to lose weight may not be healthy. However, you should ask your health care professional whether it makes sense to monitor or limit your weight gain during pregnancy.

Both diabetes and smoking —including using tobacco products and e-cigarettes—cause your blood vessels to narrow. Both diabetes and smoking increase your risk of having a heart attack or stroke , nerve damage , kidney disease , eye disease , or amputation . Secondhand smoke can also affect the health of your family or others who live with you.

If you smoke or use other tobacco products, stop. Ask for help . You don’t have to do it alone.

Feeling stressed, sad, or angry can be common for people with diabetes. Managing diabetes or learning to cope with new information about your health can be hard. People with chronic illnesses such as diabetes may develop anxiety or other mental health conditions .

Learn healthy ways to lower your stress , and ask for help from your health care team or a mental health professional. While it may be uncomfortable to talk about your feelings, finding a health care professional whom you trust and want to talk with may help you

lower your feelings of stress, depression, or anxiety
manage problems sleeping or remembering things
see how diabetes affects your family, school, work, or financial situation

Ask your health care team for mental health resources for people with diabetes.

Sleeping too much or too little may raise your blood glucose levels. Your sleep habits may also affect your mental health and vice versa. People with diabetes and overweight or obesity can also have other health conditions that affect sleep, such as sleep apnea , which can raise your blood pressure and risk of heart disease.

Man with obesity looking distressed talking with a health care professional.

NIDDK conducts and supports clinical trials in many diseases and conditions, including diabetes. The trials look to find new ways to prevent, detect, or treat disease and improve quality of life.

What are clinical trials for healthy living with diabetes?

Clinical trials—and other types of clinical studies —are part of medical research and involve people like you. When you volunteer to take part in a clinical study, you help health care professionals and researchers learn more about disease and improve health care for people in the future.

Researchers are studying many aspects of healthy living for people with diabetes, such as

how changing when you eat may affect body weight and metabolism
how less access to healthy foods may affect diabetes management, other health problems, and risk of dying
whether low-carbohydrate meal plans can help lower blood glucose levels
which diabetes medicines are more likely to help people lose weight

Find out if clinical trials are right for you .

Watch a video of NIDDK Director Dr. Griffin P. Rodgers explaining the importance of participating in clinical trials.

What clinical trials for healthy living with diabetes are looking for participants?

You can view a filtered list of clinical studies on healthy living with diabetes that are federally funded, open, and recruiting at www.ClinicalTrials.gov . You can expand or narrow the list to include clinical studies from industry, universities, and individuals; however, the National Institutes of Health does not review these studies and cannot ensure they are safe for you. Always talk with your primary health care professional before you participate in a clinical study.

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.

NIDDK would like to thank: Elizabeth M. Venditti, Ph.D., University of Pittsburgh School of Medicine.

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Tea, next to water is the cheapest beverage humans consume. Drinking the beverage tea has been considered a healthpromoting habit since ancient times. The modern medicinal research is providing a scientific basis for this belief. The evidence supporting the health benefits of tea drinking grows stro …
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