Japanese green teas are made from Camellia sinensis var Sinensis. There are currently more than 100 tea cultivars used for making Japanese tea. Tea cultivars are special groups of Camellia sinensis tea plants with a unique set of characteristics. Each cultivar will give a different flavor, a different color, and has different characteristics. The most popular one is Yabukita, which counts for up to 74% of the total green tea production[rx]. Some cultivars are region-specific, or for example, used for making specific tea types such as Uji Hikari for matcha.
Over the years, people across the world have bestowed green tea with a coveted position as a miracle drink for healthy skin and hair, weight management, and an immunity booster among several other health benefits. For the Japanese, green tea is more than a way of life – one that goes beyond the general etiquette of hospitality. The beverage is so synonymous with their culture that the Japanese green tea has come to form a rich and varied world in itself, holding an increasing amount of interest and fascination for tea enthusiasts across the globe. [rx]
What is Japanese Tea?
There are over 20 different Japanese teas. The majority of tea consumed in Japan is green tea. Unlike the usual green teas that you see, Japanese green tea leaves are thin, razor-sharp, and pointed and are dark green in color. Most Japanese teas, unlike Chinese teas, are produced by steaming and not through drier heats such as pan-frying. Steaming helps to prevent oxidation, which aids in keeping the color and fragrance fresh and also the nutritional value of the tea intact.
Japanese green teas are quite well known. The teas that are made quite often in Japan are the steamed type of sencha and fukamushicha teas. The other two types of teas that are very popular and closely follow suit are the aromatic bancha and hojicha teas. Matcha, on the other hand, has become quite a popular drink all over the world and so have genmaicha and hojicha. What are these teas and what is their history? Let us find out.
History of Japanese Tea
The concept of tea was introduced in Japan by the Chinese. According to folklore, it was a Buddhist monk, Saisho, who brought tea leaves from China to Japan during the Heian period (794 AD-1185 AD). However, the country was truly introduced to its tea culture only in the eleventh century when a monk named Eisai brought back tea-tree seeds from China. Buddhist monks used it as a stimulant to prevent drowsiness during meditation. [rx]
Sometime around the 16th century, the Japanese came up with a technique to shade the tea plants from the sunlight using tana canopies, which are still used to grow matcha and gyokuro teas. It was around the 17th century when Chinese monks made the shift from powdered tea to infusion tea and introduced the same in Japan. However, Japan was forced to come up with and embrace its own tea culture only between 1641 and 1853 when the country embraced the infamous isolation policy, cutting all ties with its neighboring countries, particularly China.
In the 18th century, Soen Nagatani, who is known as the inventor of the most popular Japanese tea sencha, devised the steaming method to prepare tea. This method is being used to make tea even today without compromising the freshness of the tea leaves. Over the next few centuries, the concept of tea drinking only continued to grow. Today, it has become an intrinsic part of the Japanese culture with all the levels of society adopting it as the central part of their daily lives. [3]
Etiquette and Culture
Green tea is so popular in Japan that a day is dedicated to being celebrated as the Green Tea Day in the country. It falls on the 88th day after the first day of spring, which is also known as Russian, in Japan. This means that the day usually either falls on May 1 or 2 every year. Given that morning frost can damage tea leaves, it is ideal to harvest the leaves once the weather begins to warm up. Perhaps that is why the 88th day from Russian is considered the perfect time to start harvesting the tea leaves. The day also stands for the reverence the nation has towards this healthy, aromatic, and piquant beverage.
Tea has always been an integral part of Japanese culture. Consumed several times during the day, it is the most preferred drink to have first thing in the morning as well as after meals. Most restaurants in Japan serve tea after every meal for free. Additionally, serving tea to the guests is considered a mark of hospitality in the country, much like other Asian countries. This beverage has a very important place in the common man’s life in Japan. It is not only had casually but also served in many formal gatherings and occasions. The Japanese also have a dedicated tea ceremony, which is a proper discipline in itself taught in different schools.
What is the Japanese Tea Ceremony?
In Japan, the tea ceremony is called Sado, Ocha, or Chanoyu. In English, the tea ceremony is referred to as the Way of Tea, which is an important ritual dealing with the preparation and serving of tea. It is quite a strict protocol. In Japan, serving tea is an art and a spiritual discipline. The entire process has got less to do with drinking tea, but more to do with the aesthetics involved in making and serving tea. Right from the placement of the tea utensils, the flower arrangements, to the ceramics, and calligraphy – the host of the ceremony plans everything keeping the comfort of the guests in mind. [rx]
There are two different kinds of Japanese tea gatherings related to this ceremony – chakai (informal) and chai (formal gathering). These two differ from one another in their protocol, complexity, and time span. The type of tea that is usually used in this ceremony is powdered green tea, commonly known as matcha. Another lesser-known ceremony, known as sencha do, makes use of tea leaves instead of powdered tea.
Types of Japanese Tea
Japanese teas have a wide range of possibilities as far as their taste, texture, and aroma are concerned. If you want your tea to be astringent or smooth, you have a plethora of options to choose from. Let us take a look at the different types of Japanese teas.
- Gyokuro: Gyokuro is the highest grade of Japanese green tea and is also very expensive. It is kept away from sunlight for three weeks before it is harvested. It directly translates to “jade dew”. Given that it is grown away from direct sunlight, the theanine content in the tea, which is a form of amino acid, elevates to give the tea a naturally sweet and ‘umami’ flavor. While you can make a hot version of this green tea, it tastes better when you make a cold iced tea out of it. [rx]
- Sencha: Sencha constitutes 80% of tea production in the country. According to Patricia Jane Graham’s book, Tea of the Sages: The Art of Sencha, it is quite astringent in its flavor as it has a high percentage of tannin compared to other teas. It also acts as the perfect palate cleanser before and after meals. Sencha, unlike gyokuro, grows in direct sunlight and the leaves are picked between February and May. [rx]
- Fukamushicha: Fukamushicha tea is a stronger tea with a powerful aroma. It is light on the stomach and is good for digestion. To make this tea, the leaves are steamed for a longer duration so as to extract its natural flavors. The color of the tea is dark green. While the fragrance is quite deep and rich, its taste is naturally sweet and moderate.
- Kacha: Konacha tea is also known as agari tea and is usually served with sushi in restaurants. It is a form of powdered tea. The tea dust that is obtained after processing sencha and gyokuro tea is what comprises Konacha tea. Due to its strong, rich flavor and color, it is used as a perfect cooking ingredient. [rx]
- Kukicha: The stems and stalks discarded during the production of sencha and gyokuro teas are used to make kukicha tea. The taste is clean and it has a light as well as smooth flavor and texture. It is also quite high priced.
- Matcha: Matcha tea is a form of powdered tea that is used in Japan’s formal tea ceremony. The highest quality of matcha tea is of a darker shade of green. The lighter the shade of the tea means the sweeter the taste. On the other hand, the darker the shade, the more astringent the taste. The unpowdered form of this tea is known as tencha. Matcha is an important ingredient in all savory and sweet dishes. [rx]
- Bancha: Bancha is less fragrant and more astringent in flavor. Perhaps, that is why it is the perfect tea to sip after a heavy meal. It is the perfect concoction to have for tooth decay. Once the picking of sencha tea leaves is done between February and May, fresh and new shoots and buds begin to grow, which are used to make bancha tea. Apart from this, larger leaves and upper stems that are discarded in the process of sencha tea production are used to make bancha tea. [rx]
- Genmaicha: Genmaicha tea goes perfectly well with deep-fried food items. It is made by amalgamating medium-grade sencha tea or bancha tea with well-roasted brown rice. Brown rice is known as genmai in Japanese, from which the name genmaicha is derived. Brown rice adds a nutty flavor to the tea. [10]
- Hojicha: If you roast bancha or sencha tea leaves over high heat, you get brownish tea leaves with a savory taste. Owing to its low caffeine content, it can be given to kids. [rx]
Incredible Green Tea Health Benefits
Health Benefit 1 Lower The Risk of Several Types of Cancer
- Green tea is rich in catechins, particularly Epigallocatechin-3-Gallate (EGCG) – one of the plant compounds in tea called polyphenols that act as a natural antioxidant.
- The antioxidants may prevent damage caused by free radicals. Therefore consuming green tea could lower the risk of several chronic diseases for your body. A study concludes that consuming green tea may lower the risk of several types of cancer such as breast and prostate cancer.[rx]
- The catechin contained in green tea has a greater amount than in other teas like black or oolong tea. Every green tea has a different amount of catechins, but the proportion varies between 45-90%, which is quite a lot to help in protecting your body cells from damage caused by free radicals.
Health Benefit 2 Reduce The Risk of Cardiovascular Disease
- Studies show that green tea may reduce the risk of cardiovascular disease, including heart disease, hypertension and stroke.[rx]
- Consuming green tea appears to be a good way to prevent heart disease by increasing the antioxidant capacity in the blood. The antioxidant will protect the LDL particles from oxidation, which may one of the pathways towards heart diseases.
- But on the contrary, green tea should not be consumed by patients suffering from cardiovascular diseases. Excessive consumption of green tea also may increase heart rate and elevated blood pressure. So it is best to drink green tea just in an adequate amount.
Health Benefit 3 Gives Relaxation Effect
- According to studies, the active amino acid (L-theanine) contained in green tea induces a relaxation effect. L-theanine stimulates the alpha brain waves that could create deep mental relaxation.[rx]
- A study published in Trends in Food Science & Technology found green tea produces relaxing effects without drowsiness for only 40 minutes after ingestion. This amino acid is responsible to give the umami flavor that becomes the characteristic flavor of the tea.
Health Benefit 4 May Help You to Lose Weight
- The EGCG in green tea also helps people to lose weight, mainly body fat, by increasing fat oxidation. A small number of studies show that green tea extract intake has the potential to induce more fat oxidation.[rx]
- Green tea is categorized as low calorie or zero-calorie beverage, so it’s good for your diet. That is why recently green tea has been called as a beverage that helps in weight loss. Though maybe the effect would be different for every individual, it is great to consume one or two cups of green tea in the morning to make your workouts and diets more effective.
Health Benefit 5 Gives You Energy
- Green tea has caffeine and tannins, which make you feel energized after drinking one cup of tea.
- Despite their potential adverse effects on health which depends on every individual, caffeine and tannins could be a solution to solve fatigue, sleepiness, and lack of energy.
- In general, the caffeine in green tea has less amount than other types of tea. However, those with caffeine sensitivity and excessive consumption of green tea may encounter caffeine side effects.
- The good news is green tea has a natural chemical called theanine, which reduces caffeine effects with its calming effect.
Health Benefit 6 Reduce Risk of 2 Type Diabetes
- Consuming tea seems to have advantageous effects on individuals with diabetes. According to a review of 7 studies with a total of research in 286,701 individuals, green tea drinkers had an 18% lower risk of becoming diabetic.[rx] The antioxidants and astringent characteristics of green tea give better functioning of the pancreas. Good functioning of the pancreas manages the better discharge of insulin, which can prevent the beginning of diabetes.
Prevent Hair Loss
- The EGCG in green tea is also said to effectively prevent natural hair loss.
- One research found that drinking green tea extract has significantly increase hair growth in mice. Moreover, some mice that received polyphenol extract from dehydrated green tea in their drinking water showed a developed hair regrowth within six months during this experimental study. These mice also showed no progressive hair loss in the research.[rx]
- Not only examined on mice, the fact that green tea could prevent hair loss was also performed on human hair follicle organ culture via laboratory experiment. The study concludes that the EGCG in green tea caused significant human hair follicle elongation and enhance hair growth.[rx]
- From a review of these researches, daily consumption of green tea might help to prevent hair loss because of its polyphenic compounds.
More Health Benefits
- Positive Effects of Japanese Green Tea – About 1200 years ago in Japan, green tea was highly valued and treasured as precious medicine. With the advent of new harvesting and processing techniques, it soon became the country’s most popular beverage. Today, Japanese green tea’s health benefits are widely known not only in Japan, but around the world.
- Catechin (Tannin) – Catechin, also called Tannin, is a bioflavonoid that has both antiviral and antioxidant qualities. It helps to prevent cancer by inhibiting the growth of cancer cells. Catechin also has many positive cholesterol-lowering effects. It helps to clear blocked veins and arteries, allowing your blood to flow more smoothly. Some studies show that Catechin may help prevent strokes, heart attacks, blood clots and even heart disease. Amazingly, Catechin also protects the entire body from oxidative damage due to free radicals and other toxins in our environment. Tea leaves create Catechin to protect themselves from ultraviolet rays. So although all Japanese teas contain Catechin, those grown in full sunlight such as Sencha have the most Catechin.
Catechin is extracted best in water with a temperature of over 167 – 176F (75 – 80C) - Removing free radicals (activated oxygen) – Free radicals (activated oxygen) are powerful oxidizing agents in the body which are known to cause a wide variety of diseases, aging, and wrinkles. Free radicals increase by overexposure to ultraviolet rays, aging, smoking, and too much drinking. If you want to remove free radicals that have been created in your body, you may do this by consuming foods that have strong antioxidant properties. Catechin and Vitamin C are well-known antioxidants. Japanese green tea contains both Catechin and Vitamin C. It is beneficial to drink Japanese green tea to remove these harmful free radicals.
- Reducing cholesterol – Too much cholesterol is known to cause arteriosclerosis, myocardial infarction (heart attack), and cerebral infarction (stroke). But not all cholesterol is bad or unhealthy. LDL cholesterol is bad and HDL cholesterol is good. Too much LDL cholesterol can cause cells in the body to oxidize and cause arteriosclerosis. Catechin, which is found in Japanese green tea, blocks the formation of bad LDL cholesterol and therefore is helpful in preventing arteriosclerosis. Not only does the Catechin in Japanese green tea prevent bad LDL cholesterol from forming, but it increases good HDL cholesterol levels in the body as well.
- Reducing fat – Many studies have shown that ingesting Catechin promotes healthy energy consumption in the body of human beings and animals – and reduces fat in the body and digestive system. It has also been reported that Catechin absorbed into the bloodstream reaches cells in the liver and works to promote fat metabolism.
- Antibacterial and sterilizing – Catechin has strong antibacterial and sterilizing effects on germs and bacteria. It has even been found to have the effect of sterilizing germs (NRSA) that cause infections in hospitals, so Catechin is beneficial to ward off infection and sickness in this way as well.
- Antiviral – Studies have shown that Catechin can also prevent viral infections. Gargling with Japanese green tea has been shown to prevent influenza and the common cold and also helps to relieve symptoms of influenza and the common cold such as sore throat, cough, and nasal congestion.
- Moderating allergies – Catechin has an effect of moderating allergies (including airborne pollen/mold allergies and dermatitis). It is recognized that Catechin moderates the symptoms of allergies including itching and sneezing.
- Oral care – Catechin is an effective deodorant and general sterilizing agent. A cup of Japanese tea after a meal prevents the growth of germs, which cause periodontal disease and halitosis (bad breath).
- Preventing cavities – Catechin is effective in preventing dental cavities. Catechin prevents existing cavities from becoming larger by balancing the enzymes found in the cavity area. By reducing harmful acids in the mouth which can destroy the tooth enamel, Catechin also works to protect the enamel and keep your teeth healthy and strong.
- Theanine (Teanin) – Tea is the only plant that makes the amino acid Theanine, also known as Taemin or L-Theanine. Theanine stimulates alpha brain waves, which are associated with a relaxed but alert mental state. It helps relax the mind, allowing one to focus on the task at hand. Catechin is bitter and Theanine is sweet. These two elements create a perfect balance of taste.
Controlled experiments have shown that Theanine has a positive effect on the mind and improves memory by increasing Dopamine levels. The experiments also show that alpha brain waves increase 40 minutes after consuming Theanine. People can take advantage of their full mental capabilities when they are relaxed. So try a cup of green tea 40 minutes before work or study!
You might wonder how a cup of green tea, which contains so much caffeine, can be relaxing. The answer is Theanine. Theanine tempers the effects of caffeine, which can cause nervousness or excitability (as you might find with coffee) and works to relax the mind. So, although much caffeine is included in green tea, green tea does not cause nervousness or excitability because of Theanine.
Much Theanine is found in tea leaves of Ichibancha (the first pick of the year) and Karigane (made from the stems of high grade tea). Gyokuro and Matcha are especially rich in Theanine because the tea leaves are grown in defused sunlight before harvest. Theanine is equally extracted both in low and high temperatures.
- Vitamin C – Vitamin C, Catechin, and Vitamin E work together to enhance immune function. These three nutrients also help to make your skin more beautiful by reducing blemishes, wrinkles and sun damage. Vitamin C found in green tea is water-soluble, and the heat used in brewing tea does not reduce its potency.
- Caffeine – The mild caffeine in green tea has been found to increase cognitive performance, alertness, and energy. It can also help with weight loss through its stimulating and mild diuretic effects. The green teas with the highest caffeine content are Matcha, Gyokuro, and Sencha. Houjicha (Bancha) and Genmaicha have the lowest caffeine content.
- Bioflavonoids – The bioflavonoids found in green tea help to keep your teeth and gums healthy. You can gargle with green tea after brushing your teeth to kill germs and prevent bad breath.
- Minerals – Tea is rich in minerals, including manganese, potassium, and calcium, which help to alkalinize the blood, regulate the heartbeat, and build strong teeth and bones.
- Ingesting Beneficial Constituents – With all Japanese teas (Gyokuro, Sencha, Genmaicha, and Houjicha) except for Matcha, you can ingest large amounts of the beneficial constituents by brewing three times. It is said that 30% to 50% of the constituents are extracted into the water by brewing tea leaves three times.
- Deodorizer – Green tea leaves have an amazing deodorizing effect. For example, you can burn dried used tea leaves as incense. The smoke will eliminate odors and make your room smell fresh. You can also put dried used tea leaves in your shoes to remove bad odors. Odors on cooking equipment like cutting boards and cooking pots can be removed by wiping them with damp used tea leaves.
- Antirust – Wiping a steel pot or knife with used tealeaves can prevent the item from rusting. Tannin, an ingredient of green tea, makes an anti-rust coating on the surface of the steel.
- Antiseptic – Tea leaves have an antiseptic and astringent effect. You can gargle with green tea to kill germs or use it as a topical antiseptic or astringent to keep your skin beautiful and healthy.
The Difference Between Green Tea, Matcha Tea, and Bancha
Green Tea (Ryokucha)
- The general name of green tea in Japan.
- Divided into various grades and varieties for differing the harvest time, the processing method, and the amount of sunlight the leaves are exposed to.
- Can be packed in the form of dried tea leaves, powder, and tea bags with wide variations of the product price (depend on its quality/grade).
Matcha Tea
- Finely grounded tea powder of Camellia sinensis plant that has been shaded-grown for three to four weeks before harvesting process.
- The price is higher than other types of tea. It is often used for tea ceremonies in Japan (ceremonial grade), also for cooking and baking (culinary grade).
- Have a greater amount of chlorophyll and amino acid because it is 100% grounded lea leaves.
Bancha
- Bancha can be harvested from the lower shoots of the tea plant, or the later flush of the tea plant.
- Bancha is much cheaper than Sencha.
- Bancha has a less bitter taste than Sencha because of the low caffeine content. That is why even pregnant and breastfeeding women can drink Bancha in a limited amount daily.
How to Drink Green Tea?
How to prepare green tea?
We usually use a teapot to brew a nice, delicious green tea in every sip. Why do we use teapots? Because when the remaining drop of the first pot (first serving of tea) remains, it will become astringent and ruin the second pot’s taste. Using the teapot will help to drain the tea well. That way, the next serving will always be delicious, too.
Preparing Green Tea (for 2-3 servings)
- Tea leaves: 5-6 g (about 2 tablespoons)
- If you are using powder: 2 tablespoons of green tea powder
- Water temperature: 60-90˚C (lower temperatures for higher grade tea)
- Hot water volume: 180 ccs (60 cc x 3 people)
- Infusion time: about 60 seconds
Steps
- Pour the hot water (use the water that has been boiled once) at around 60-90˚C.
- Put the tea leaves (or green tea powder) into the teapot. Let it sit for about 60 seconds.
- Pour the tea into teacups and enjoy it to the last drop.
For the second pot / second serving, the water temperature should slightly increase with a shorter infusion time.
How much green tea should you drink?
- 2-3 cups of green tea per day (720 to 1,200 ml), which provides a total of 180 mg polyphenol and at least 60 mg of amino acid contents, is said to be the adequate amount for green tea consumption.If green tea is excessively consumed, it may adversely cause several health complications.
Possible Green Tea Side Effects
- Those with caffeine sensitivity and a pregnant woman may want to limit their green tea consumption, because of its caffeine content. A high dose of caffeine in the body may cause headaches, insomnia, diarrhea, and irritability.
- Due to different needs in every individual, please consult further with your doctor to make sure your appropriate amount for green tea consumption.
Green Tea Q&A
What is green tea? and what is the difference between matcha green tea?
Green tea (written as “ryokucha”) is the freshly harvested Camellia Sinensis plant that immediately steamed at high temperature and dried. Which later divided into a few green tea varieties. On the other hand, matcha is a finely grounded tea powder of the Camellia Sinensis plant that has been shaded-grown for three to four weeks before the harvesting process.
Can green tea help you to lose weight?
Drinking green tea in an adequate amount while having a well-balanced diet and daily exercise can help you to lose weight. Please also note that drinking organic green tea will give you extra benefits for both health and beauty effects.
What are some benefits of drinking green tea?
- Green tea contains plenty of good components inside. Here are some health benefits from green tea:
- Lower The Risk of Several Types of Cancer, such as breast and prostate cancer
- Reduce The Risk of Cardiovascular Disease, including heart disease, hypertension, and stroke
- Gives Relaxation Effect
- May Help You to Lose Weights
- Gives You Energy
- Reduce Risk of 2 Type Diabetes
- Prevent Hair Loss
How much green tea I could drink?
- 2-3 cups of green tea per day (720 to 1,200 ml) is said to be an adequate amount for green tea consumption. It is advised to drink green tea just in an adequate amount to get its maximum benefits.
When is the ideal time to drink green tea?
- The best time to drink green tea is in the morning. You can drink a cup of green tea between meals, too.
- You may drink green tea in the evening, but avoid drinking it before going to sleep. The caffeine level in green tea may make it harder to fall asleep. It may lead to nighttime peeing that could disturb your sleep.
- 100% USDA Certified Organic Matcha Green Tea Powder - Pure Shade-Grown Green Tea Leaf Matcha Powder - Grown Without Pesticides or Harmful Fertilizers
- 100% USDA Certified Organic Matcha Green Tea Powder - Pure Shade-Grown Green Tea Leaf Matcha Powder - Grown Without Pesticides or Harmful Fertilizers
- Authentic Japanese Origin - less than 1% of tea fields in Japan are certified organic for strict farming practices. We source directly from partner family farms in Uji and Kagoshima, Japan.
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References
Dr. Md. Harun Ar Rashid, MPH, MD, PhD, is a highly respected medical specialist celebrated for his exceptional clinical expertise and unwavering commitment to patient care. With advanced qualifications including MPH, MD, and PhD, he integrates cutting-edge research with a compassionate approach to medicine, ensuring that every patient receives personalized and effective treatment. His extensive training and hands-on experience enable him to diagnose complex conditions accurately and develop innovative treatment strategies tailored to individual needs. In addition to his clinical practice, Dr. Harun Ar Rashid is dedicated to medical education and research, writing and inventory creative thinking, innovative idea, critical care managementing make in his community to outreach, often participating in initiatives that promote health awareness and advance medical knowledge. His career is a testament to the high standards represented by his credentials, and he continues to contribute significantly to his field, driving improvements in both patient outcomes and healthcare practices.
