The ritual of a morning caffeine fill-up is revered worldwide- be it a cup of coffee, tea, or the increasingly popular matcha. But which of these beverages reigns supreme in terms of health benefits? According to research from the Journal of Education Health and Sport, matcha might have the edge due to its profound positive effects on heart health, digestion, and brain functions.

Grown solely in the shade and processed into a delicate powder after being steamed and dried, matcha is a premium variant of green tea that's been central to Japanese culture over the centuries. The consumption of matcha involves taking in the complete nutritional profile of the tea leaf, which, as remarks Angelo Falcone, MD, Founder of Dignity Integrative Health and Wellness, "provides the entire range of health benefits of the tea plant" unlike traditional tea where the benefits merely seep out from the discarded leaves.

Despite containing caffeine, a study published in PLOS One indicates that matcha decreases anxiety and enhances sleep quality, unlike its caffeinated counterparts.

So, what's the science behind matcha's accolades? Falcone enlightens that shade growth enhances chlorophyll, l-theanine, and antioxidant levels in the tea leaves, whereas traditional tea is sun-grown. Furthermore, the fact that the entire leaf is consumed in matcha means you're ingesting the full nutritional potential of the plant, with significant benefits. Falcone shares that the total nutritional intake is almost ten times more than that of traditional green tea.

With two to three times the epigallocatechin-3-gallate (EGCG) content by weight compared to high-quality green tea, Falcone explains that matcha provides multiple health benefits. He adds that its l-theanine content, responsible for its calming effects, is about five times more than that found in regular green tea. The process of shaded growth also enhances chlorophyll levels, critical for detoxification.

Promising health benefits of matcha include improved gut health, heart health, cognitive functions, blood vessel functions, reduced cholesterol levels, and alleviated inflammatory conditions, such as arthritis. Its substantial antioxidant properties give it potential protective factor against cancer causing cell damage. Falcone shares that its catechins, especially EGCG, may restrict the growth of cancer cells apart from providing cardio-protection.

Finally, Falcone recommends one cup of matcha daily for beginners, which results in about 50 to 70 milligrams of caffeine and provides a rich dose of antioxidants. However, long-term health benefits such as improved heart and gut health, and reduced inflammation are realized only with consistent consumption over a prolonged period. He also advises moderation, as excessive consumption can lead to stomach discomfort because of its caffeine content.

For the full benefits, he endorses organic, ceremonial-grade matcha from Japan due to the high concentration of helpful compounds. He warns of sugar ladened matcha lattes sold at coffee chains that often lack real matcha. Instead, for a touch of sweetness, consider adding honey or pure maple syrup.