8 Proven Benefits Of Sencha Tea

Sencha tea is well-regarded for its potential health benefits, including the prevention of chronic conditions such as hypertension and high cholesterol. Numerous reputable scientific studies have highlighted its positive effects on the body.

To better understand these benefits, we have compiled a range of scientific trials to examine their impact, whether positive or negative, on the body. This will help ensure that Sencha tea can be incorporated into our diet safely.

As you may know, Sencha tea is a type of green tea, along with other varieties such as Kukicha and Matcha.

What is Sencha Tea?

Sencha tea is a variety of green tea, known as Japanese ryokucha, made from the leaves of the Camellia sinensis plant, the same plant used for other types of tea such as black, white, and oolong. The unique processing method used for Sencha tea helps it retain most of its antioxidants and vitamins, unlike more processed or fermented teas.

Sencha tea also varies in its caffeine content compared to other infusions from the same plant.

It typically has a pale or yellow color and is made from the top shoots and whole leaves. Sencha tea has a light aroma and a somewhat bittersweet taste, as it undergoes minimal processing.

This type of tea is one of the most consumed in Japan, where green tea accounts for approximately 80% of the total tea consumption.

Types of Sencha Tea

Within the category of Sencha green tea, there are several distinct varieties, each with its own unique fragrance and flavor profile:

• Chumushi Sencha Tea: This is a blend of Asamushi and Fukamushi Sencha. It has a green color with yellow tones and a light, somewhat buttery flavor.
• Asamushi Sencha Tea: Produced by briefly steaming the leaves, Asamushi Sencha has a very mild flavor and a lighter color compared to other types.
• Shincha Tea: Known as “new tea,” Shincha is made from the first spring harvest of leaves. It has a mild flavor that is slightly sweeter than other Sencha varieties.
• Fukamushi Sencha Tea: Made by steaming the leaves for a longer period, Fukamushi Sencha is stronger, with a darker color and a deeper flavor.

Nutritional Information of Sencha Tea

The health benefits of Sencha tea largely come from its active ingredients and nutrients. Notably, it is rich in vitamin C, and antioxidants such as catechins, beta-carotene, folic acid, caffeine, and saponins.

Key minerals found in Sencha tea include potassium, phosphorus, and calcium.

Antioxidant Content:

• Characteristic Polyphenols:
  • Epigallocatechin-3-gallate (EGCG)
  • Epigallocatechin (EGC)
  • Epicatechin-3-gallate (ECG)
  • Epicatechin (EC)
• Characteristic Flavonols:
  • Quercetin
  • Kaempferol
  • Myricetin and other glycosides

Benefits of Sencha Tea

Extensive research has been conducted on the extract or infusion of Sencha tea. Here are some key findings:

Possible Anti-Cancer Properties

Various studies have explored the preventive potential of medicinal plants, including Sencha tea, against certain types of cancer. The antioxidant substances in Sencha tea, particularly polyphenols like epigallocatechin gallate (EGCG), help neutralize free radicals and may reduce cancer risk. EGCG, also found in Matcha tea, has been linked to apoptosis, or programmed cell death, in cancer cells. [See study] While research suggests that Sencha tea and other green teas may lower the risk of prostate cancer, further studies are needed to explore their effects on other cancers.

Increases Energy Balance

Sencha tea’s combination of caffeine, antioxidants, minerals, and vitamins supports energy production and alertness. Its low caloric content helps activate metabolic processes, making it a healthy alternative to coffee. Unlike coffee, Sencha tea’s caffeine is balanced by L-theanine, which provides a more stable energy boost without a pronounced rebound effect.

Boosts Metabolic Activity

Caffeinated beverages can stimulate metabolism and promote fat burning. Although Sencha tea contains moderate levels of caffeine compared to other teas, it can still aid in fat loss when combined with a healthy diet and regular exercise.

Reduces Blood Pressure

Scientific studies have shown that Sencha tea can positively affect both systolic and diastolic blood pressure, which is beneficial for those with hypertension. It may also help reduce the risk of cardiovascular issues such as atherosclerosis, heart attacks, and strokes.

Reduces Brain Oxidative Stress

Sencha tea acts as a brain stimulant. Its antioxidants and polyphenols can support neuronal health and protect against oxidative stress, which is important for cognitive function and may help mitigate the risk of disorders such as Alzheimer’s disease.

Lowers Cholesterol Levels

In addition to reducing blood pressure, Sencha tea can lower LDL (bad) cholesterol levels. This effect may enhance metabolism, support weight loss, and reduce cardiovascular risks. Research has shown that Sencha tea promotes fat oxidation and improves insulin sensitivity, which may help combat obesity and type II diabetes, and lower the risk of coronary heart disease.

Strengthens the Immune System

The high vitamin C content and antioxidants in Sencha tea help boost the immune system, potentially reducing susceptibility to viral and bacterial infections. Studies have linked Sencha tea consumption to increased production of white blood cells.

Antioxidants in Aromatherapy

Sencha tea extracts are used in aromatherapy to relieve stress and uplift mood. They are commonly incorporated into incense, lotions, and soaps. Research supports the benefits of green tea’s antioxidants in promoting relaxation and improving well-being, as demonstrated in various studies.

How to Prepare Sencha Tea

Preparing Sencha tea is simple and offers a convenient way to enjoy its numerous antioxidant benefits. Here’s a step-by-step guide to making it at home:

1. Ingredients:
   • 1 teaspoon of Sencha tea leaves (or 1 Sencha tea bag)
   • 1 cup of water
2. Preparation:
   • Heat the water until it is just below boiling, ideally around 160-175°F (70-80°C). If the water is too hot, it can make the tea taste bitter.
   • Place the Sencha tea leaves (or tea bag) into your cup.
   • Pour the hot water over the tea leaves or tea bag.
   • Let the tea steep for 1-2 minutes. Adjust the steeping time to your taste preference, but be cautious not to over-steep, as it can also result in bitterness.
   • Remove the tea leaves or bag and allow the tea to cool slightly before drinking.

Enjoy your freshly brewed Sencha tea!

Side Effects of Sencha Tea

While Sencha tea is generally well-tolerated, some individuals may experience side effects, particularly if they are sensitive or intolerant to its components. Common side effects include:

• Palpitations
• Nausea
• Dizziness
• Mild headaches
• Anxiety

These effects are primarily due to the caffeine content in Sencha tea. If you are accustomed to consuming coffee without issues, you are likely to tolerate Sencha tea as well.

Additionally, the presence of tannins in Sencha tea may cause digestive discomfort in some sensitive individuals, although this is relatively rare.

Tea Consumption and Iron Absorption

Regular consumption of tea, including Sencha, can affect iron absorption. The polyphenols in tea can interfere with the absorption of non-heme iron (found in plant-based foods). This effect is more pronounced with high tea intake and is less of a concern with moderate consumption of 1 to 2 cups per day.

Differences Between Sencha and Matcha

Sencha and Matcha are both types of green tea, but they differ significantly in their preparation and characteristics:

• Sencha: Made from steamed tea leaves that are rolled and dried. The leaves are steeped in hot water to make the tea.
• Matcha: Made from finely ground whole tea leaves. The powdered tea is whisked with hot water, resulting in a frothy beverage. Since the whole leaves are consumed in powdered form, Matcha has a higher concentration of nutrients and caffeine compared to Sencha.

You may be interested in our article about 7 scientifically endorsed benefits of Matcha tea