Let’s take a closer look at matcha — its benefits, precautions, and safe consumption tips — with insights from Dr. Watcharapol Khunin, Department of Nutrition and Dietetics, Faculty of Public Health, Mahidol University.
What is matcha?
Matcha differs from regular green tea because it is made from the two youngest tea leaves at the top of the plant, which contain the highest levels of nutrients and antioxidants. The production process begins by drying these young leaves to remove moisture, then grinding them into a fine powder. Matcha can be consumed by dissolving it in hot water to make a beverage or used as an ingredient in desserts and health drinks. Another unique aspect is that in Japan, matcha is traditionally used in tea ceremonies, rather than consumed as an everyday drink like loose-leaf tea. In Thailand, however, drinking matcha green tea daily has become quite common — though it should be enjoyed in moderate amounts to maximize its health benefits safely.
Dr. Watcharapol Khunin, Department of Nutrition and Dietetics, Faculty of Public Health, Mahidol University.
Benefits of matcha
Matcha is rich in antioxidants such as EGCG and catechins, which help strengthen the body. One of its key benefits is reducing inflammation and oxidative stress. EGCG plays an important role in slowing down cell degeneration and alleviating inflammation within the body. Research has also found that matcha green tea may help balance blood lipids, lower certain types of cholesterol, and enhance metabolism, making energy use more efficient. Additionally, matcha contains a moderate amount of caffeine, which helps improve alertness and concentration. However, since the effects of caffeine can last 4–6 hours, it is best to avoid drinking matcha in the evening to prevent sleep disturbances.
In summary, drinking matcha regularly can help the body gain beneficial antioxidants, but it is important to understand that matcha is not a medicine and cannot be used to treat diseases.
Precautions when drinking matcha
Dr. Watcharapol explained that although matcha offers health benefits, there are certain cases where caution is needed — particularly regarding the absorption of iron and calcium. Matcha contains phytates, which can interfere with the body’s ability to absorb these minerals. People with anemia or iron or calcium deficiency should wait at least two hours between drinking matcha and eating meals, and should avoid consuming large amounts of matcha alongside foods rich in iron or calcium.
He also noted that individuals with underlying health conditions should exercise care. Those with high blood pressure may drink matcha but should consult their doctor to determine an appropriate amount. People with kidney stones should be cautious, as certain compounds in green tea may increase the risk. Meanwhile, those with thyroid disorders can drink matcha, but it is best to consume it without added sugar.
Another point to consider is the combination of matcha with sugar and sweets, which is very common in Thailand — such as matcha mixed with milk, syrup, or desserts — all of which can make the sugar content excessively high. It’s best to drink pure matcha or mix it with plant-based milk for a healthier option, and limit added sugar to preserve the nutritional value of the tea.
For safe matcha consumption, drinking 1–2 cups per day is sufficient. Leave at least a two-hour gap between drinking matcha and meals rich in iron or calcium. Drink plenty of water to prevent constipation, avoid excessive sugar, and consult a doctor before adding matcha to your routine if you have any chronic health conditions. Drinking pure matcha allows the body to fully benefit from its antioxidants while enjoying its unique aroma and authentic flavor.
“Matcha green tea is a health-promoting beverage rich in antioxidants that help reduce inflammation and support overall wellness — but it should not be used as a substitute for medicine. It’s important to control your intake and choose a way of drinking that suits your health.”
Source : รายการวันใหม่วาไรตี้
