What changes will occur in the body if you eat 5 grams of matcha powder every day
Have you all tried matcha powder? It has the fragrance of green tea, but not the bitterness of green tea! In this article, we will focus on its nutrition. Let’s take a look together and see what changes our bodies undergo when we eat matcha powder every day.
What exactly is matcha?
Firstly, we need to clarify what matcha is? Matcha is actually the process of grinding specially cultivated green tea leaves into fine powder. It is not just ordinary green tea leaves that can be ground casually, but high-quality green tea grown in shade.
What does shading cultivation mean? Just a few weeks before harvest, cover the tea trees to reduce sunlight exposure. This way, the tea leaves will produce more amino acids and chlorophyll, making the taste of matcha fresher, sweeter, and richer. This also affects the production of tea polyphenols, which are the main source of tea bitterness. Therefore, compared to green tea, matcha has a milder bitterness.
The nutritional value of matcha
When it comes to the nutrition of matcha, it is simply too rich! Let’s take a look at its energy first. The energy per 100 grams of matcha powder is 237 kcal. You may say that this is not low, but don’t forget that when we drink it normally, we only use a few grams at a time, and the energy can be ignored.
1. Super antioxidant capacity
Shading can affect the synthesis of tea polyphenols, so simply comparing the tea polyphenol content of 100 grams of green tea and matcha, matcha is definitely not as good as green tea.
However, during brewing, the overall leaf structure of green tea affects the release of tea polyphenols, while the ultrafine powder structure of matcha facilitates the release of tea polyphenols. This results in a higher content of tea polyphenols when brewing the same amount of green tea and matcha with the same amount of water. Research has found that after brewing matcha, catechins (the main form of tea polyphenols) are 3-4 times higher than those in green tea.
According to reports, the antioxidant capacity of catechins is stronger than that of vitamin C, flavonoids, and glutathione. In addition to tea polyphenols, theanine, chlorophyll, and beta carotene are also antioxidants in matcha. Chlorophyll and beta carotene are both fat soluble and difficult to release when brewed with water in green tea. Matcha, on the other hand, is different as it can be fully consumed no matter what method is used. Overall, the antioxidant capacity of matcha is truly remarkable! It can better neutralize free radicals, reduce their damage to the body, and help us maintain a youthful state.
2. Good dietary fiber supplementation
The dietary fiber content of matcha is really amazing! According to the Japanese Nutrition List, every 100 grams of matcha powder contains 38.5 grams of dietary fiber; The dietary fiber content of matcha tested in the 2024 study in the United States is as high as 56.1 grams!
What is this concept? Even if you only eat 5 grams of matcha powder, you still get more fiber (1.9-2.8 grams) than 100 grams of most vegetables. For example, eating 100 grams of spinach only provides 1.7 grams of dietary fiber. Moreover, the fiber in matcha is mainly insoluble dietary fiber, which can promote intestinal peristalsis and make defecation easier. The vegetables in the takeout ordered by office workers are often not enough. Eating extra matcha every day can supplement some dietary fiber. What a wonderful thing. Besides relieving constipation, consuming more dietary fiber can also increase satiety and help us control our weight. It’s truly a win-win situation!
3. The content of β – carotene is sky high
Every 100 grams of matcha powder contains 2900 micrograms of beta carotene, which means that eating 5 grams of matcha powder can intake 145 micrograms of beta carotene, which is more than eating 100 grams of cabbage (about 24.2 micrograms) or celery stems (about 41.7 micrograms). Beta carotene is not only a powerful antioxidant, but can also be converted into vitamin A in the body, which is beneficial for enhancing immunity and protecting eye health.
The recommended daily intake of vitamin A for adult males and females is 800 micrograms and 700 micrograms, respectively, but our per capita intake is only 406.8 micrograms, which is far from the recommended amount. [6] So for those who enjoy the taste of matcha, it’s worth eating it every day. If your eyes are tired every day, especially when the lights are dim at night and it’s difficult to see things (poor dark adaptation), then it’s even more recommended.
4. Supplementing Vitamin K
Matcha powder is still a super source of vitamin K! Every 100 grams of matcha powder contains 2900 micrograms of vitamin K, and eating 5 grams can supplement 145 micrograms, which is nearly twice the recommended daily intake for adults (80 micrograms). Vitamin K is very important for bone health as it can promote calcium deposition on bones and prevent osteoporosis. Especially for female friends (who experience rapid bone loss after menopause and increase the risk of osteoporosis), long-term and moderate consumption of matcha powder may be beneficial for bone health.
5. Supplementing folic acid
The folate content of matcha is also considerable, with 1200 micrograms per 100 grams. Eating 5 grams of matcha powder daily can supplement 60 micrograms of folic acid, which accounts for 15% of the recommended daily intake for adults (400 micrograms). Folic acid is not only important for pregnant women, but for ordinary people, supplementing enough folic acid can also reduce the risk of cardiovascular disease.
Control the intake of matcha
Although matcha has many benefits, one should not be greedy for too much! The key is to control the intake of caffeine. Research shows that each gram of matcha powder contains 18.9-44.4 milligrams of caffeine, which is much higher than that of regular brewed green tea. The recommended daily intake of caffeine for healthy adults should not exceed 400 milligrams, so it is best not to consume more than 9-20 grams of matcha powder per day. This is a reminder for matcha control, as most people do not consume this much. We can add three to five grams of matcha powder every day, which allows you to enjoy the various benefits of matcha without worrying about the risk of excessive caffeine.