Japanese Archives - Food For Healthy Bones https://food4healthybones.com/cuisine/japanese/ Irma Jennings Thu, 30 Oct 2025 17:45:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.6 https://food4healthybones.com/wp-content/uploads/2022/01/cropped-irma_and_skelly-32x32.webp Japanese Archives - Food For Healthy Bones https://food4healthybones.com/cuisine/japanese/ 32 32 Matcha Tea https://food4healthybones.com/recipes/matcha-tea/ Sun, 13 Oct 2024 21:02:02 +0000 https://food4healthybones.com/?post_type=wprm_recipe&p=10993 I drink matcha now that I am taking a break from coffee. It has become a ritual I look forward to every morning. Matcha is a unique and traditional Japanese green tea with a rich history and distinct characteristics. It originated in China during theTang Dynasty (618-907 AD) and was introduced to Japan in the […]

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Matcha Tea Benefits
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Matcha Tea

I drink matcha now that I am taking a break from coffee. It has become a ritual I look forward to every morning. Matcha is a unique and traditional Japanese green tea with a rich history and distinct characteristics. It originated in China during theTang Dynasty (618-907 AD) and was introduced to Japan in the 12th century by Buddhist monks. It became integral to the Japanese tea ceremony in the 16th century. Matcha is celebrated not only for its unique flavor and cultural significance but also for its potential health benefits.
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, up-regulated Brain-Derived Neurotrophic Factor and insulin-degrading enzyme leading to reduced neuro-inflammation.•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. [1]
Traditional preparation:  Sift 2 grams of matcha into a warm tea bowl. Add 1 cup of hot water (not boiling, ideally around 80°C/176°F) Whisk vigorously in a W or M motion using a bamboo whisk or small metal whisk until frothy.
A 2-gram serving of matcha, is a typical serving size for a cup of matcha tea. Here are the estimated amounts of nutrients:
Catechins: ** Total catechins: 200-400 mg EGCG: 100-200 mg Caffeine: 38-88 mg L-theanine ** 40-60 mg Vitamin K: 120-140 mcg Vitamin C: 1.2-1.6 mg Fiber: 0.06-0.08 g Chlorophyll: 12.4 mg Minerals: Potassium: about 54 mg Calcium: about 2.8 mg Magnesium: about 4.6 mg Iron: about 0.34 mg Zinc: about 0.12 mg Protein: About 0.6 g
While some of these numbers might seem small, they can contribute to your daily nutrient intake, especially if you consume matcha regularly. The high concentration of antioxidants catechins and L-theanine are particularly notable in matcha, even in this small serving size.
** Catechins and EGCG (Epigallocatechingallate) are types of polyphenols, which are powerful antioxidants found in high concentrations in green tea, especially matcha. These compounds have been associated with various potential health benefits:
1.  Antioxidant properties:
a. Catechins and EGCG neutralize harmful free radicals in the body
b.   This may help prevent cellular damage and reduce the risk of chronic diseases
2.   Anti-inflammatory effects
a.   May help reduce inflammation throughout the body
b.   Chronic inflammation is linked to many health issues, including heart disease and certain cancers
3.   Heart health:
a.   May help lower LDL (bad) cholesterol and raise HDL (good) cholesterol
b.   Could potentially reduce the risk of heart disease and stroke
4.   Weight management:
a.   May boost metabolism and increase fat burning
b.   Could aid in weight loss or maintenance when combined with a healthy diet andexercise
5.   Brain function:
a.   May protect brain cells from oxidative stress
b.   Potentially reduces the risk of neurodegenerative diseases like Alzheimer's and Parkinson's
6.   Cancer prevention:
a.   Some studies suggest catechins may help prevent the formation and growth of certain types of cancer cells [2]
b.   However, more research is needed in this area
7.   Skin health:
a.   Topical application may protect against UV radiation damage
b.   Could potentially slow signs of skin aging
8.   Blood sugar regulation:
a.   May help improve insulin sensitivity
b.   Could potentially aid in managing or preventing type 2 diabetes
9.   Liver protection:
a.   Some studies indicate catechins may help protect liver cells from damage [3]
10. Antimicrobial properties:
a.   May help fight against certain bacteria and viruses
**L-theanine is an amino acid found naturally in tea leaves, particularly in green tea and matcha. It's known for its unique effects on the brain and nervous system. L-theanine is often taken as a supplement, but it's also present in significant amounts in matcha. The combination of L-theanine and caffeine in tea is often credited for the calm yet alert state many people experience when drinking tea. Chemical structure: L-theanine is structurally similar to glutamate, a neurotransmitter in the brain. Taste and solubility: It contributes to the umami (savory) flavor in tea. Highly water-soluble.
1. Effects on the brain: Promotes relaxation without causing drowsiness
a. Can help reduce stress and anxiety.
b. May improve focus and concentration
3. Interaction with caffeine.
a. Often paired with caffeine (as naturally occurs in tea).
b. Can help smooth out caffeine's stimulant effects, reducing jitters and promoting calm alertness .
4. Sleep quality
a. May improve sleep quality when taken before bedtime
5. Cognitive performance
a. Some studies suggest it may enhance cognitive performance, particularly when combined with caffeine. [4]
6. Blood pressure
a. May help reduce blood pressure increase in high-stress situations
7. Immune system
a. Potentially supports immune function
8. Absorption and effects
a. Typically takes effect within 30-60 minutes after consumption
b. Effects can last for several hours
9. Safety profile
a. Generally considered safe for most people
b. Few reported side effects when taken in normal dietary amounts
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Prep Time 5 minutes
Total Time 5 minutes
Course Beverages
Cuisine Japanese
Servings 1
Calories 6 kcal

Equipment

  • 1 kettle
  • 1 cup
  • 1 whisk

Ingredients
  

  • 2 grams matcha tea

Instructions
 

  • Sift 2 grams of matcha into a warm tea bowl.
  • Add 1 cup of hot water (not boiling, ideally around 80°C/176°F)
  • Whisk vigorously in a W or M motion using a bamboo whisk or small metal whisk until frothy.

Notes

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273642/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273642/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10346988/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156288/
 

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Nutrition

Calories: 6kcalProtein: 1gVitamin A: 100IUIron: 0.4mg
Keyword matcha tea
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