- Catechins are powerful antioxidants from the flavonoid family, especially EGCG.
- They fight oxidative stress and are believed to have anti-inflammatory effects.
- Research links them to cognitive protection and metabolic support.
- Matcha, made from whole ground leaves, contains up to 137 times more than steeped green tea.
- Safe according to the EFSA; limit intake to 800 mg of EGCG per day from supplements.
You've probably heard of antioxidants, but how do they actually work? Which molecules in tea provide us with health benefits?
We invite you to discover a powerful compound found in tea: catechins.
What are catechins?
Catechin is an organic compound belonging to the flavonol family, a subfamily of flavonoids.
First discovered in the fruit of the catechu acacia (acacia catechu), from which they take their name, catechins are powerful antioxidants believed to have anti-inflammatory properties and to fight oxidative stress.
There are five catechin molecules:
- catechin (C),
- epicatechin (EC),
- epicatechin gallate (ECG),
- epigallocatechin (EGC),
- epigallocatechin gallate (EGCG).
Catechins are found in tea, red wine, and cocoa, but green tea has the highest concentration. What's more, green tea contains epigallocatechin gallate (EGCG), which is considered the most active form of polyphenols.
What are the beneficial effects of catechins?
Catechins can counter oxidative stress
As antioxidants naturally present in plants, catechins can fight the free radicals responsible for oxidative stress in our bodies. This stress is linked to premature aging and the onset of chronic diseases. By neutralizing these free radicals, catechins limit the potential damage caused to cells.
Catechins may be effective against cognitive decline
Catechins may also prove effective in fighting cognitive decline.
Indeed, in a study published in April 2020 in the journal The American Journal of Clinical Nutrition, researchers confirmed that a high intake of berries, apples, and green tea may have protective benefits against Alzheimer's disease.
According to the researchers, higher long-term dietary intakes of flavonoids are associated with a lower risk of Alzheimer's disease and dementia.
Since EGCG has more powerful effects than other flavonoids, it would be even more effective at protecting memory and cognitive functions.
>>> More information on the link between catechins and cognitive decline in our dedicated article
Catechins against chronic inflammation
Chronic inflammation can contribute to the onset of many diseases.
The catechins in green tea have shown anti-inflammatory properties, helping to reduce inflammatory processes in the body.
As we've seen, catechins help neutralize free radicals, thereby reducing oxidative stress, which can contribute to inflammation. They can also inhibit the production of pro-inflammatory cytokines, signaling molecules that play a key role in amplifying inflammation.
Catechins support metabolism and weight management
Some research suggests that catechins, especially EGCG, may play a role in weight management by boosting metabolism and promoting fat burning.
The effect is believed to be even greater when you consume an EGCG-rich food before a workout: a study published in 2008 found that drinking green tea before exercise increased fat burning by 17%!
>>> Learn more about weight loss and matcha
Possible preventive effects against diabetes and cancer
Recent preliminary studies suggest that catechins may help improve insulin sensitivity. They may also play a role in regulating blood glucose levels.
In addition, EGCG may have a preventive action against cancer. It could block the growth of cancer cells by preventing angiogenesis, that is, the formation of a blood network that feeds cancer cells.
However, as scientific research on these effects is still ongoing, it is not currently possible to confirm the anti-cancer and diabetes-prevention effects of catechins.
Pour aller plus loin : The health benefits of matcha →: It's a real challenge to find a food that offers a truly unique epicurean experience while also being a superfood — that is, one of the healthiest foods you can consume.
Are catechins safe?
The answer is yes!
In 2018, the EFSA issued an opinion on the potential negative effect of catechins on the liver.
The European health authority ruled that consuming catechins, especially those from green tea, is safe. However, if you opt for dietary supplements, it is recommended to limit your intake to 800 mg of EGCG per day.
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Commencer le quizzMatcha tea: the green tea richest in EGCG
While green tea is the tea with the most catechins, thanks to the firing process that interrupts oxidation, one variety of green tea stands out for its exceptional antioxidant content: matcha.
Since the tea is ground and consumed as a powder, you consume the entire tea leaf, allowing you to enjoy all of its benefits and antioxidant properties. A very significant difference, as matcha is said to contain up to 140 times the EGCG of regular green tea!
According to the ORAC unit (oxygen radical absorbance capacity), matcha would score up to 1685 ORAC units per 1 gram, that is 137 times more antioxidants than regular green tea and 53 times more than spinach!
However, the amount of catechins in tea depends on its quality. To enjoy their health benefits, it's best to choose a high-quality, organic matcha.
>>> Discover our selection of organic matcha from Japan
If you'd like to learn more, visit our blog to discover all the benefits of matcha:
