A beautifully crafted bowl of matcha latte with a delicate swirl of milk foam, bathed in warm sunlight on a soft, textured fabric. The vibrant green color highlights the rich, earthy essence of traditional matcha.

Matcha Tea: History, Benefits, and How to Enjoy This Green Superfood

Written by: Camille Liu

March 9, 2025

Time to read 5 min

Introduction to Matcha

Matcha, a finely ground green tea powder, has been an integral part of Japanese culture for centuries. Unlike regular green tea, matcha involves consuming the entire tea leaf, making it richer in nutrients and antioxidants. With its vibrant green color, distinctive umami taste, and numerous health benefits, matcha has gained worldwide popularity.

This guide will explore everything you need to know about matcha, including its history, production process, health benefits, and how to prepare it.

The Origins of Matcha

Matcha originates from China during the Tang Dynasty (618–907 AD), when tea leaves were steamed and formed into tea bricks for storage and trade. During the Song Dynasty (960–1279 AD), the method of grinding tea leaves into powder and whisking it with water became popular. This tradition was introduced to Japan by the Zen Buddhist monk Eisai in the 12th century.

In Japan, matcha evolved into a central element of the Japanese tea ceremony (chanoyu), which emphasizes harmony, respect, purity, and tranquility. Over time, Japan refined matcha production, creating a unique method to cultivate and process this powdered tea, which is still followed today.

A bowl filled with vibrant green matcha powder, accompanied by traditional bamboo whisks (chasen) on a rustic wooden surface. The scene reflects the essence of Japanese tea culture and the art of preparing matcha.

How Matcha Is Made

Matcha production follows a meticulous process to ensure its quality, flavor, and nutrient density. Here are the key steps:

1. Shade-Grown Cultivation

Unlike regular green tea, matcha tea plants (Camellia sinensis) are grown in the shade for about 3–4 weeks before harvest. This shading process increases the chlorophyll content, giving matcha its deep green color, and boosts the production of L-theanine, an amino acid responsible for matcha's umami taste.

2. Hand-Harvesting the Best Leaves

The youngest, most tender leaves at the top of the plant are carefully hand-picked to ensure the highest quality.

A beautifully crafted matcha latte served in a rustic ceramic bowl, featuring delicate latte art with a heart and leaf design. The frothy green tea is lightly sprinkled with matcha powder, enhancing its visual appeal.

3. Steaming and Drying

After harvesting, the leaves are quickly steamed to prevent oxidation, preserving their bright color and fresh flavor.

4. Removing Stems and Veins

The leaves are then de-stemmed and de-veined to produce tencha, the raw material for matcha.

5. Stone Grinding

Tencha is ground into an ultra-fine powder using traditional stone mills, ensuring a smooth texture without overheating, which could affect flavor and nutrients.

Different Grades of Matcha

Matcha comes in various grades, each suited for different purposes:

Ceremonial Grade:
- The highest quality, made from the youngest leaves.
- Vibrant green, smooth texture, and naturally sweet flavor.
- Used in traditional Japanese tea ceremonies.

A scoop of creamy matcha ice cream served in a black ceramic bowl, garnished with fresh mint leaves. The dessert sits atop a pool of rich matcha sauce, highlighting its vibrant green color and smooth texture.

3. Premium Grade:

A slightly lower grade but still high quality.
Great for daily drinking, with a balance of sweetness and bitterness.
Ideal for matcha lattes and smoothies.

2. Culinary Grade:

Designed for cooking and baking.
More bitter with a slightly duller green color.
Perfect for matcha-flavored desserts, ice cream, and baked goods.

A bowl of vibrant green matcha powder, accompanied by a traditional bamboo whisk (chasen) and scoop (chashaku), set on a rustic fabric surface. The finely ground tea powder showcases its rich color and delicate texture, essential for Japanese tea ceremonies.

An elderly Japanese tea master in traditional attire prepares matcha in a serene tea room, following the rituals of the Japanese tea ceremony. Natural light filters through the shoji screens, highlighting the tranquil ambiance and the deep cultural significance of matcha preparation.

Health Benefits of Matcha

Matcha is considered a superfood because of its high concentration of antioxidants, vitamins, and minerals. Here’s why matcha is a great addition to a healthy lifestyle:

1. Packed with Antioxidants

Matcha contains a high level of catechins, especially EGCG (epigallocatechin gallate), which helps fight oxidative stress, reduce inflammation, and support heart health.

2. Enhances Brain Function

Thanks to L-theanine and caffeine, matcha provides a sustained energy boost without the jitteriness associated with coffee. It promotes relaxation and focus, making it ideal for studying or working.

3. Supports Weight Loss

Studies suggest that matcha boosts metabolism and enhances fat burning. EGCG and caffeine work together to increase calorie burning during physical activity.

4. Detoxifies the Body

The high chlorophyll content in matcha helps flush out toxins, making it a natural detoxifier.

5. Strengthens the Immune System

Matcha is rich in vitamin C, selenium, zinc, and magnesium, which contribute to a stronger immune system.

6. Improves Heart Health

Regular matcha consumption may help lower bad cholesterol (LDL), reduce blood pressure, and improve overall cardiovascular health.

A vibrant green matcha smoothie topped with banana slices and chia seeds, served in a glass. The smoothie has a creamy texture, highlighting the nutritional benefits of matcha combined with fruits and superfoods for a healthy and energizing drink.

A hand whisking freshly prepared matcha in a traditional ceramic bowl using a bamboo chasen. The vibrant green tea froths beautifully, releasing steam, symbolizing the meditative and authentic Japanese tea ceremony experience.

How to Prepare Matcha

There are many ways to enjoy matcha, from traditional tea ceremonies to modern drinks and desserts. Here are the most popular preparation methods:

1. Traditional Matcha (Usucha)

Ingredients:
1. 1 teaspoon ceremonial-grade matcha
2. 2–3 oz (60–90 ml) hot water (175°F / 80°C)
Instructions:
1. Sift matcha powder into a bowl to prevent clumps.
2. Add a small amount of hot water and mix into a paste.
3. Using a bamboo whisk (chasen) , whisk in a W or M motion until frothy.
4. Enjoy immediately.

2. Thick Matcha (Koicha)

Uses double the amount of matcha with less water.
Has a rich, bold flavor.
Typically served in tea ceremonies.

3. Matcha Latte

Ingredients:
1. 1 teaspoon matcha
2. 2 oz hot water
3. 6 oz steamed milk (dairy or plant-based)
4. Sweetener (optional)
Instructions:
1. Prepare matcha paste by whisking it with hot water.
2. Steam milk and pour over matcha.
3. Sweeten if desired.

A refreshing glass of iced matcha green tea garnished with fresh mint leaves. The vibrant green color and ice cubes create a cooling and invigorating drink, perfect for a revitalizing energy boost.

A creamy matcha latte served in a glass, featuring a rich green tea base topped with a smooth layer of frothy milk and a dusting of matcha powder. The perfect blend of earthy matcha and creamy texture for a delightful treat.

4. Iced Matcha Tea

Ingredients:
1. 1 teaspoon matcha
2. 8 oz cold water
3. Ice cubes
Instructions:
1. Shake matcha and water in a bottle or use an electric frother.
2. Pour over ice and enjoy.

5. Matcha Smoothie

Ingredients:
1. 1 teaspoon matcha
2. 1 banana
3. 1 cup almond milk
4. 1 teaspoon honey
5. Ice cubes
Instructions:
1. Blend all ingredients together.
2. Serve chilled.

Cooking with Matcha

Matcha is a versatile ingredient that can be used in various recipes. Here are some delicious ways to incorporate matcha into your diet:

Matcha Pancakes – Add matcha to pancake batter for a vibrant twist.
Matcha Energy Balls – Blend matcha with dates, nuts, and coconut for a healthy snack.
Matcha Ice Cream – A creamy, earthy treat.
Matcha Yogurt Parfait – Layer Greek yogurt, granola, and matcha for a nutritious breakfast.

A traditional Japanese matcha bowl filled with vibrant green matcha tea, with a delicate frothy layer on top. A few specks of matcha powder are scattered on the wooden surface, emphasizing the authenticity of this finely ground green tea.

How to Choose and Store Matcha

To ensure the best quality matcha, follow these tips:

1. Choosing Matcha

Look for a bright green color (dull matcha indicates poor quality).
It should have a smooth, non-bitter taste with umami notes.
Buy stone-ground matcha for the finest texture.

2. Storing Matcha

Keep matcha away from heat, light, and moisture.
Store it in an airtight container in the refrigerator to maintain freshness.
Use within 3–6 months after opening for the best flavor.

A ceramic matcha bowl with a rustic, speckled glaze, filled with freshly whisked matcha tea. The surface of the tea has a smooth frothy layer, highlighting its rich texture and vibrant green color. The bowl rests on a soft linen cloth, creating a cozy and authentic tea-drinking ambiance.

Conclusion: Why You Should Drink Matcha

Matcha is more than just a tea—it’s a powerhouse of nutrients, a source of calm energy, and a delicious addition to your daily routine. Whether you enjoy it as a traditional tea, a modern latte, or in desserts, matcha offers incredible health benefits and a unique flavor experience.

Start incorporating matcha into your life today and enjoy the rich heritage, vibrant color, and nutritional boost that this green tea powder provides!