Too Much Matcha Can Cause This Vitamin Deficiency
So you can imagine my dismay when a friend, getting her info from wellness vlogs, mentioned in passing that my matcha habit could disrupt my iron levels. Having previously been iron deficient (I've been pescatarian since I was 14 and tended to ignore my mother's advice on supplementing through an iron-rich diet and pills), I had no intention of going back to guzzling vitamins.
I enlisted the help of nutritionist Farzanah Nasser to answer my questions and clear up any confusion.
What is matcha?
'Matcha is made from the green tea plant, Camellia sinensis, and is ground into a powder,' Nasser explains. 'These leaves are grown in the shade, which causes the plant to produce more chlorophyll, giving it that deep green color. This helps the plant to develop more nutrients and a stronger flavor profile.'
What are the health benefits of drinking matcha?
Matcha is 'full of polyphenols, which are plant chemicals that contain anti-inflammatory properties, and help to increase good microbes, such as Bifidobacterium, in the gut,' Nasser explains. A well-researched polyphenol called epigallocatechin gallate (usually referred to as EGCG for short) contains properties that are calming for the nervous system. This is why those who drink matcha may not experience the sort of jitters or anxiety that coffee can cause, despite the fact that both contain caffeine. Additionally, 'Drinking matcha can help to improve your mood and cognition, as well as reduce bad cholesterol and support liver detoxification.'
How often should you drink matcha?
One cup of matcha is equivalent to about three cups of green tea, according to Nasser. If you're a fan of the drink, it's advisable to consume it in moderation as part of a balanced overall diet.
Can matcha affect iron absorption?
The short answer is, unfortunately, yes. 'Matcha contains tannins that bond to non-heme iron, which is the form of iron found in plants, and can in turn block your body's ability to absorb the mineral,' Nasser explains. 'Matcha also contains catechins, which are powerful antioxidants and can interfere with your iron intake.'
Should those with an iron deficiency avoid drinking matcha?
'No, they do not need to avoid matcha altogether,' Nasser says. 'Instead, they should include vitamin C-rich foods with their meals to improve iron absorption from non-heme foods, and can include matcha between meals, away from iron-rich plant-based meals.' Think of how most iron supplements contain vitamin C; the combination of the two helps with bioavailability, allowing your body to access the necessary nutrients.
Is matcha fine to consume in other mediums?
Nasser says that this is just fine. 'I love adding a little bit of matcha to my yogurt, granola, muffins, and cakes too.'
Is there such a thing as drinking 'too much' matcha?
Much like everything, balance is key. 'Matcha contains caffeine, and too much of this can impact your quality of sleep and even cause anxiety,' Nasser explains. Her pro tip? 'Always choose ceremonial-grade, organic matcha.'
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