Sencha tea has been recognized for providing interesting health benefits, including preventing chronic diseases such as hypertension or cholesterol. Today there are many highly reputable scientific studies that praise the effects of Sencha on the body.
Therefore, we wanted to group most of these scientific trials and study their involvement, positive or negative, in the body, so that it can be incorporated into our diet safely.
As you know, Sencha tea belongs to the category of green tea, as does Kukicha tea or Matcha tea.
Table of Contents
What is Sencha tea?
Sencha tea is a type of green tea, known as Japanese ryokucha, which is obtained from the leaves. Camellia sinensis, as with other types of teas (red, blue, white, black, etc.). The way of obtaining and processing means that it preserves most of the antioxidant substances and vitamins, unlike other more processed or fermented forms.
Of course, this also includes in the theine levels of the different infusions from this tree.
Sencha tea has a pale or yellow color and is produced with the top shoots and whole leaves. Its aroma is light and the palate offers a somewhat bittersweet taste, since it does not suffer any type of processing.
This type of tea is one of the most consumed in the Japanese Empire. Japan is the country that consumes the most tea, where 80% is green tea.
Types of Sencha tea
Within the category of Sencha green tea, we find different versions with differentiated fragrances and flavors.
- Chumushi sencha tea– is a mixture of the Tea type Asamushi and Fukamushi sencha. It has a green color with yellow tones and a light, somewhat buttery flavor.
- Asamushi sencha tea– by cooking for a short time the original Sencha green tea, we get this version, with a very mild flavor.
- Shincha Tea: it is recognized as “new tea” because it is produced with the spring harvesting of the leaves. Its flavor is also mild, but somewhat sweeter than the rest of the versions.
- Fukamushi sencha tea: when the leaves are left for longer, you get fukamushi tea, somewhat stronger than the rest of the options, with a somewhat darker color and deeper flavor.
Nutritional information of Sencha tea
Most of the benefits that we can obtain from the Sencha infusion come from the active ingredients present and their nutrients. Among them, we recognize a significant amount of vitamin C, antioxidants such as catechins, beta-carotene, folic acid, caffeine and saponins.
Among the most present minerals are potassium, phosphorus and calcium.
Antioxidant content
Characteristic polyphenols
- Epigallocatechin-3-gallate (EGCG)
- Epigallocatechin (EGC)
- Epicatechin-3-gallate (ECG)
- Epicatechin (EC)
Characteristic flavonols
- Quercetin
- Kaempferol
- Mycricithin and other glycosides.
Benefits of Sencha tea
Different human research has been done on Sencha extract or infusion, so we have collected the following scientific information for you.
1. Possible anti-cancer properties
Different investigations point to the effects of different medicinal plants due to their preventive nature in the appearance of some types of cancer. As in Sencha tea, its effect is given by the presence of antioxidant substances that limit the negative effect of free radicals.
In this scientific article information is collected on its anti-cancer properties derived from substances rich in polyphenols. One of them, very interesting, is epigallocatechin gallate, also present in Matcha tea and in bitter substances, and which is related to the cell death of cancer cells.
(EGCG) Helps induce cell death or apoptosis in cancer cells. [See study]
In such research, the consumption of Sencha tea and other types of green tea has been linked to the reduction of risk of prostate cancer. However, more research remains to be done on this in order to attribute these effects to other types of cancer.
2. Increase energy balance
Both its content and caffeine as the presence of antioxidants, minerals and vitamins favors energy production and attention. Its caloric intake is very small, but it does produce activation of metabolic activity and is an excellent substitute for coffee, although it has also been recognized as a healthy drink.
Something important to comment is that caffeine produces a rebound effect once its effect ends a few hours later. In the case of tea this effect is not so noticeable because the caffeine is really L-theanine in this drink, with a synergistic effect.
3. Increases metabolic activity
Drinks rich in caffeine have the property of stimulating metaboilsm and promoting the burning of fat in the body. Although Sencha tea is not the infusion with the highest caffeine content, there are moderate amounts in the drink.
In any case, the intake of infusions with caffeine is recommended to promote fat loss, always accompanied by a healthy diet and the practice of moderate physical exercise.
4. Reduces blood pressure
Scientific studies have found positive responses in reducing systolic and diastolic pressure, excellent news for people suffering from hypertension. Sencha tea may also be beneficial for people at risk of atherosclerosis, heart attacks, stroke or other diseases. Cardiovascular .
5. Reduces brain oxidative stress
Sencha tea is considered to be a brain stimulant. The antioxidants and polyphenols present in its composition can stimulate neuronal pathways and prevent oxidative stress at the brain level.
This tea is interesting to keep the mind awake and active, something interesting as we age, we lose faculties and increases the risk of suffering cognitive disorders such as Alzheimer’s.
6. Reduces cholesterol levels
In addition to lowering blood pressure, sencha tea can also reduce LDL levels or cholesterol Bad boy. [2] This, in turn, can speed up the metabolism , stimulate weight loss and protect you from a number of cardiovascular complications.
Sencha Tea, along with other varieties of green tea, has been scientifically proven to promote the oxidation of fats at rest and improve insulin sensitivity in mice.
Long-term consumption of sencha tea catechins could be beneficial against high-fat diet-induced obesity and type II diabetes and could reduce the risk of coronary heart disease.
7. Strengthens the immune system
The high concentration of vitamin C of Sencha and its antioxidant content favors the pretension to suffer viral and bacterial diseases, strengthening the immune system. Scientific studies have linked this drink to an increase in the production of white blood cells.
8. Antioxidants in aromatherapy
Sencha tea extracts play a key role in aromatherapy, as they relieve stress and lighten mood. They are often used in incense, lotions and soaps for the same reason.
It has been demonstrated how we can benefit in aromatherapy of green tea and its antioxidant properties, as demonstrated in this mouse trial.
How to prepare Sencha tea?
The ease with which we can prepare any type of tea makes it almost mandatory, given the large amount of beneficial antioxidant compounds.
You can easily make your own sencha tea at home, although you’ll have to find the leaves first! This tea is rarely found outside of Japan, but it is possible to find the leaves in certain import specialty stores.
- 1 teaspoon of Sencha leaves or their respective infusion bag
- 1 cup of water
- To make Sencha tea, add the leaves over hot water, but not boiling. If the water is very hot, the result of the tea will be bitter.
- Pour the water over the tea leaves into the cup and let them sit for 1-2 minutes.
- Let it cool for a few minutes and it will be ready to take.
Side Effects of Sencha Tea
As with many active compounds, some side effects may appear in sensitive or intolerant people. In this case, some of the most important ones have been analyzed:
- Palpitations
- Nausea
- Dizziness
- Mild headache
- States of anxiety
These effects are mostly derived from the caffeine content, so if you’ve never had any problems with coffee consumption, you’re generally not going to have it with Sencha tea.
The presence of tannins means that some sensitive people may also have some kind of digestive discomfort, although it is quite rare.
Tea consumption and iron absorption
Habitual coffee consumption has been linked to a lower rate of assimilation of iron introduced with other foods. This is due to the presence of different polyphenols that can interfere with the absorption of heme iron. However, it only occurs in cases of high tea intake and does not occur with the consumption of 1 to 2 cups daily.
Differences between Sencha and Matcha
There really are many types of green tea whose only difference is the brewing process. In the case of Sencha and Matcha tea, the difference is that the former the leaves are introduced directly into the hot water and in the Matcha they are ground and stirred to form a foamy infusion.
You may be interested in our article about 7 scientifically endorsed benefits of Matcha tea
