What Is Matcha?
Matcha is a green tea that is finely ground to release potent nutrition and flavor. Among the discovered beneficial properties of matcha are its antioxidant, anti-inflammatory, and adaptogenic properties.
Matcha is considered to be a superfood due to its high nutrient, mineral, vitamin, and antioxidant content. In addition to those health-enhancing traits, it has been shown to benefit the immune system in big ways. Here are five amazing immune system-supporting benefits and recipes for matcha green tea.
1. Matcha and Fighting Infections
There is an antioxidant called Epigallocatechin Gallate (EGCG) that has been shown to increase T-cell production in the body. T-cells are white blood cells that fight off pathogens and help the body recover from illness, and EGCG is present in matcha.
With an abundance of these cells, the immune system may have an easier time bouncing back from an infection. Fight off a cold with an EGCG boost from this matcha tea recipe.
Matcha and Ginger Immunity Tea Recipe
Ingredients:
- 1 tsp. matcha green tea powder
- 1 Tbs. grated ginger
- 1 Tbs. lime juice
- ½ Tbs. dried oregano
- 1 Tbs. honey
Instructions:
- Bring 6 cups of water to boil with all ingredients except the matcha powder.
- Cover and allow to boil for approximately 15 minutes.
- Remove from heat and strain the tea.
- Dissolve matcha powder in approximately 1 tablespoon of the hot water. This will help ensure there are no lumps.
- Add the dissolved matcha mixture into the rest of the tea, stirring until blended completely.
- Serve it right away! It's also possible to save left over matcha in the fridge. It can be enjoyed cold or reheated.
2. Matcha and Detoxification
One of the most striking features of matcha tea is it's a vibrant green color. This is due to the high levels of chlorophyll. This substance has many beneficial effects, including helping to reduce the burden that artificial chemicals and industrial byproducts put on the body.
Chlorophyll has been shown to help remove these substances and gradually improve the health of cells. This may help clear the lymph nodes and remove waste materials, further allowing the immune system to function optimally.
Almond Flour Matcha Muffins Recipe
Ingredients:
- 1 1/4 cups gluten-free flour
- 1 cup almond flour
- 1/2 tsp. salt
- 1/2 tsp. baking soda
- 1 1/4 tsp. baking powder
- 1 1/2 Tbs. matcha powder
- 3/4 cup coconut milk
- 1/3 cup oil
- 2 eggs
- 1/3 cup + 1 Tbs. coconut sugar
- 1/4 tsp. almond extract
Instructions:
- Set oven to preheat at 375ºF. Prepare a muffin pan by lining with paper cups or simply spray with oil.
- Mix all of the dry ingredients in a medium-sized bowl. This includes the flours, matcha powder, baking powder, baking soda and salt.
- Whisk all of the wet ingredients together in a larger bowl. Start by mixing the oil and eggs, then add the sugar, milk and almond extract after combined.
- Mix the two bowls by adding the dry ingredients to the wet ones. Stir until combined evenly.
- Distribute the batter between the prepped muffin wells. Only fill approximately two-thirds of the way full. A cookie scoop can be used to make evenly sized muffins, and sliced almonds can be added as a topping.
- Allow muffins to bake in preheated oven for 15-20 minutes or until the tops of the muffins have cracked. If an inserted toothpick comes out clean, they're done. Check muffins early to prevent overcooking.
- Let the muffins cool in their pan for 5 minutes before removing. Enjoy them within three days or store them in the fridge for up to a week!
3. Matcha Green Tea to Kill Bacteria
Due to the popularity of matcha around the world, the health properties have been studied for years. One of the examined benefits is its possible antimicrobial effects. This is due to the presence of certain polyphenols, which have been seen fighting a variety of bacteria. It may even prevent bacteria from staying in the mouth.
Matcha Green Tea and Ginger Energy Bites
Ingredients:
- 1/4 cup almonds
- 1/2 cup cashews
- 1/4 cup hulled sunflower seeds
- 2 Tbs. flax seed
- 2 Tbs. honey
- 1/2 cup candied ginger
- 1/4 cup coconut flakes
- 1/2 tbs. matcha powder
- 4 Tbs. melted coconut oil
- Water (up to 1/4 cup)
Instructions:
- Melt coconut in microwave for 30 seconds.
- Putting the water and coconut aside, combine all ingredients in a food processor. Allow to blend until completely smooth.
- Add the coconut oil and continue blending.
- Once blended, gradually add water into mixture until everything sticks together. Once cohesive texture is obtained, stop adding water. This will take from 2 Tbs. to 1/4 cup of water.
- Form mixture into small balls and place on a baking pan lined with parchment.
- Refrigerate for one hour until bites are solidified. They can be kept refrigerated and enjoyed for up to two weeks.
4. Matcha to Reduce Inflammation
Along with boosting T-cells and polyphenols in the body, matcha has also been seen to have a marked effect on inflammation. This is due to the increase in the production of an anti-inflammatory cytokine. These are unique substances secreted by the cells of the immune system that can have special effects on other cells.
This is believed to make matcha a great aid in helping to reduce inflammatory responses. Compared to other types of green tea, matcha's finely ground powder allows the beneficial substances to be more readily available and digestible. This makes it ideal for when extra immune system support is needed.
Matcha and Banana Smoothie Recipe
Ingredients:
- 1 cup banana slices, frozen
- 1 tsp. matcha powder
- 1 cup fresh spinach, packed
- 2 tsp. flax seed
- 1 tsp. vanilla extract
- 3/4 cup unsweetened almond milk (or more if needed)
Instructions:
- Place all ingredients into a blender.
- Blend until smooth.
- Enjoy immediately!
5. Matcha to Improve Heart Health
For the body to be properly oxygenated and for wastes to be disposed of, the blood vessels and the lymphatic system must be freely moving. If enough blood can't reach a certain area of the body, the immune system will have trouble reaching this area as well. This inhibits a healing response.
Consuming matcha green tea has been seen to reduce the number of fats building upon the blood vessel walls, a process called atherosclerosis. It may also improve ratios of LDL and HDL, which further contribute to overall cardiovascular health.
Non-Dairy Matcha Latte
Ingredients:
- 1 1/4 tsp. matcha powder
- 1 Tbs. honey
- 1 Tbs. hot water
- 3/4 cup coconut milk
- 3/4 cup cashew or almond milk
Instructions:
- Add the matcha powder, hot water, and honey to a mug.
- Whisk until dissolved completely with a bamboo whisk or a metal whisk. If there is no whisk on hand, simply use a blender.
- Once the matcha powder mixes completely, heat the coconut and almond milk. It's possible to make the latte frothy by whisking or blending the milk.
- Pour the dairy-free heated milk into the mug. Add additional sweetener if needed and enjoy.
Some Additional Benefits of Matcha
Matcha provides many benefits that are believed to help improve immune response and overall health. It also has a nice caffeine boost that tends to be more of a gradual uplifting feeling rather than a sudden spike in energy. This makes it a great alternative to coffee or black tea. Because of its gradual effects, there is not a crash afterward.
This goes perfectly with matcha's ability to increase alertness due to a special amino acid called L-theanine, which promotes relaxation. These are all great extra benefits to go along with matcha's health properties.
When choosing a matcha powder, there are two types available to know about. One is a food-grade quality, and the other is ceremonial grade. The ceremonial-grade matcha is considered to be higher quality and more suited to drinking.
The food-grade is more economical and great for cooking. The only difference in flavor is that the ceremonial matcha is slightly less bitter. Otherwise, they both can be used interchangeably. Enjoying a delicious and nutritional matcha latte or incorporating it into a recipe are great ways to boost the immune system.