The Health Benefits of Matcha: Nature’s Green Superfood Unpacked

Let’s kickstart the year with a refreshing cup of lemonade… wait, no, in fact, I think matcha would be a better choice! Now you might start yelling something about being performative, but under all of that trendy pop culture mumbo jumbo, you might see, accompanied by tote bags or feminist literature, matcha is actually a great way to start the year and start your day. As we start to climb back into the trenches that we know as school, homework, studying, and even more homework, matcha is a great way to get your brain and internal systems up and running, making you so focused, it’ll be like running on autopilot. This deep green tea that is exploding in popularity is an amazing alternative to that late-night Red Bull or coffee that might keep you up while cramming. Because we know all too well that those caffeinated drinks, although they give you that boost you need quickly, often tend to give you a crash and make you overhyped like that kid version of you on Halloween night after having too much candy. Inversely, matcha can offer the same benefits but with increased and extended focus without any of the crashes, on top of many other benefits that we will dive into later in this article. 

What is Matcha?

Matcha is not your typical tea. This vibrant green powder, produced by grinding green Camellia sinensis leaves in the shade with stones, forms a cup whose flavor matches the color. The roller coaster of the taste experience starts with a refined grassy scent and rich creaminess, and then to an evidently complex taste: a lively fresh vegetal character, fine bitterness, and a long-lasting natural sweetness. Most importantly, there's a rich umami depth that quietly rounds each drink out, keeping matcha far apart from any other tea and a highly memorable experience.

It is no surprise, then, that matcha has become the favorite of modern boba shops and high-end tea houses. Consumed straight or used to accentuate milk lattes and tea beverages, matcha brings a novel turn — an intense, occasionally nutty treat that's loved by newbies and tea aficionados alike. Nowadays, you're as likely to see matcha on a menu page as coffee or bubble tea — testament to the growing prestige for taste and nutrition.

Why Is Matcha Good for You?

The widespread explosion isn’t just because of its spot in pop culture and amazing taste, but the health benefits associated with matcha have also played a role in matcha’s skyrocketing popularity across the world. Catechins, especially EGCG (Epigallocatechin gallate), protect your cells from harm with antioxidants for many years to come. Additionally, the rich supply of EGCG also helps skin look smooth and supple, reduces swelling and inflammation, and keeps you looking young and youthful.

Another abundant nutrient in matcha is L-theanine, an amino acid that increases focus and attention, without overstimulating you like a hyperactive child on Halloween night after having too much candy, like most caffeinated beverages. Chlorophyll contributes still more nutritional potency in the form of enhancing natural detoxification and fighting inflammation. Combined with a full set of vitamins and minerals — vitamin C, magnesium, and zinc included — matcha differs by wo

rking on complete nutritional efforts.

While matcha does contain a host of various health benefits, the quality of matcha does indeed vary based on grade. The ceremonial grade matcha, such as the highest quality matcha, does contain more antioxidants and other amino acids than does the culinary grade matcha, which is more appropriately suited for prep or baking.

But even in these two very dissimilar grades of matcha, there are 4 subgrades of the ceremonial grade and 5 subgrades of the culinary grade. For instance, the ceremonial grade starts at the highest level of the premium ceremonial matcha, and then one level lower, and you have ceremonial, ceremonial blend, and sweet matcha. All of these matcha powder mixes still retain the amazing flavor, but they might create minute differences or may carry different levels of some of the antioxidants and catechins. And then there is the premium grade culinary matcha, which you use for the strong and deep flavor that the lower grades do not have. On the other hand, cafe-grade matcha is perfect for making baked goods. Ingredient, kitchen, and classic grade matcha are the most accessible and common matcha grades that you can consume every day because they retain matcha's distinct, rich flavor, but are softer in taste, without being inferior in health benefits.

How Matcha Fights Disease and Encourages Overall Wellness

The science of matcha is interesting. Its rich supply of antioxidants is one of the many ways to combat cell death, which is part of the reason why the development of chronic diseases such as cancer and cardiovascular disease occurs. Additionally, matcha has been found to reduce LDL, or "bad", cholesterol levels and helps control blood pressure, therefore it cuts the risk of heart problems, with fewer difficulties. Research shows that matcha boosts how your body uses energy, keeps blood sugar steady, helps with weight, offers better defense against diabetes, and supports a healthy metabolism. Matcha’s many antioxidants and polyphenols help in many ways, such as reducing swelling, which in turn helps individuals with conditions like arthritis and asthma.

Moving forward, people enjoy matcha because it helps them concentrate steadily, without jitters. Matcha offers a feeling of being alert and focused, but without any of the energy crashes like with coffee, Red Bull, or any other caffeinated drinks we all know and love. This is caused by the stability of the team up between the caffeine and L-theanine within the matcha. Additionally, the many nutrients matcha has to offer can aid in digestion, gut health, and immune system strength.  

Not only does matcha help you internally, but externally, matcha can help your skin clear up and be as clear as those K-pop idols you always see with perfect and clear faces. With just a cup of matcha a day in a latte or as a simple tea, you can notice some changes to your skin. If you also implement a skincare routine with products including matcha, like creams, cleansers, face masks, and spot treatments, your skin can be as clear and perfect as those K-pop idols you adore in no time. This is no coincidence, because by constantly using matcha within your day-to-day routines, your body is taking in tons of the antioxidants matcha has to offer, which helps your skin turn soft, supple, and smooth. So, remember to drink a daily cup of matcha when you get home or start adding some new matcha skincare products to your skin routine because in a few weeks, your skin will begin to thank you as the acne and blemishes begin to fade.

Matcha or Coffee: Which is Better?

Most people use matcha instead of coffee, and for good reasons. Coffee delivers a very rapid energy boost for the short term immediately, usually yielding 95–96 mg of caffeine in a beverage that can cause jitters, a sudden spike in alertness, and then a crash as the energy wears off. However, matcha provides a longer-lasting energy with less caffeine — 25–70 mg per serving — and, due to the L-theanine, the effect is extended longer and more balanced, with less stress and restlessness. Moreover, matcha notably has no energy crash, unlike coffee and other caffeinated drinks, making it all the more clear why matcha is superior. This is primarily due to L-theanine and other catechins and antioxidants providing an extended focus that slowly wanes rather than quickly disappearing, leaving you with that sudden crash in energy. That sustainable energy and focus make sure that the next day you don’t feel like you were hit by a truck the previous night when you needed that caffeine to keep cramming in the night before a test or trying to finish that one assignment you realized was due tomorrow.  

Aside from energy, matcha also takes the cake when it comes to nutrients and antioxidants, providing more EGCG and beneficial compounds compared to plain coffee. Matcha consumers thus enjoy a level-headed form of focus and improved emotional balance and utilize matcha particularly as a mindful coffee for work or studying.

Why Choose Matcha?

Matcha's story is one of flavor and intention. Its deep, rich green cup satisfies the taste buds with earthy, sweet, and umami flavors and fills the body with a flood of good health properties too rarely found in one drink. With all of the health benefits it offers, all stemming from its nutrient-dense supply of antioxidants and catechins, matcha has become the no-brainer to drink in daily life. It is no surprise that matcha has become a staple at boba shops and coffee shops, where it is loved for both its taste and health benefits. All in all, ranging from the various orders of strawberry matcha to the timeless classic, it is a healthy and popular choice. For me, sipping a cup of matcha — whether it be the simple traditional matcha latte, or a custom order — is a small daily treat for my taste buds and health. It is just one of the simple ways to escape from life and forget about your problems and life for just a few moments, if only for a while.

Work Cited

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Matcha.com. “12-Month Study on the Long-Term Health Promoting Properties of Matcha Confirms Improved Social Cognition, Sleep Quality.” Matcha.com, 7 Dec. 2024, matcha.com/blogs/news/12-month-study-on-the-long-term-health-promoting-properties-of-matcha-confirms-improved-social-cognition-sleep-quality 

MatchaDirect Kyoto. “How Much Caffeine is Contained in Matcha vs Coffee?” MatchaDirect Kyoto, 5 July 2024, https://matchadirect.kyoto/blogs/matcha-101/how-much-caffeine-is-contained-in-matcha-vs-coffee?

Naoki Matcha. “What Does Matcha Actually Taste Like?” Naoki Matcha, 4 Mar. 2025, naokimatcha.com/blogs/articles/what-does-matcha-actually-taste-like 

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Teasenz. “Matcha vs Coffee: Caffeine, Health Benefits, Taste, Costs & More.” Teasenz, 25 Aug. 2025, www.teasenz.com/chinese-tea/matcha-vs-coffee.html 

Ujido Matcha. “Different Grades of Matcha Green Tea Powder.” Ujido, 2018, ujido.com/blogs/matcha-insider/different-grades-of-matcha-green-tea-powder?srsltid=AfmBOorwk7c2Zv74qZwCWjdLlMgrW5ABqk3n0HcPPly7zOphcev_a2w1 

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Yeo, Kindness, and Grace Castor. “6 Science-Backed Health Benefits of Matcha Green Tea.” Soar Organics, 4 Sept. 2024, soarorganics.com/en-us/blogs/blog/6-science-backed-health-benefits-of-matcha-green-tea 

Image Citations

“Matcha Served in a Cherry Blossom-Patterned Tea Bowl - Photos by Canva.” Canva, 2025, www.canva.com/photos/MAGFcVLNonA-matc. Accessed 27 Oct. 2025.

Canva, 2023, www.canva.com/photos/MAEWPQoa9EI-a-silver-sieve-with-matcha-powder/. Accessed 27 Oct. 2025.

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