Yerba mate is a traditional South American drink that has become popular all over the world.
It is said to have the power of the coffee , health benefits of tea and provide fun like chocolate.
This is a detailed review of yerba mate and its top 8 benefits for health.
What is Yerba Mate?
Yerba mate is a herbal tea made from the leaves and branches of the tree paraguariisis Ilex.
Leaves are usually dried on fire, then mixed in country hot to form tea.
Traditional Yerba mate is used in a gourd and sip with a metal straw. This straw has a filter on the bottom to remove the leaves.
Drinking this drink together in a traditional gourd is said to be a sign of friendship and a close relationship.
Conclude: Yerba mate is a tea made from dried leaves and branches of the tree Ilex paraguariensis.
1. G Antioxidants and nutrients
Yerba mate contains a number of beneficial plant nutrients, including :
- Xanthine: This compound acts as a stimulant. They also have caffeine and theobromine. This substance is also found in tea, coffee and chocolate.
- Caffeoyl derivatives: This is the main antioxidant compound found in green tea that enhances health.
- Saponin: This bitter compound has anti-inflammatory and cholesterol-lowering properties.
- Polyphenol: This is a large group of antioxidants, which are involved in reducing the risk of disease.
Interestingly, the antioxidant power of yerba mate tea seems a bit higher than green tea .
Furthermore yerba mate contains 7 of the 9 essential amino acids, in addition to most of the body's vitamins and minerals needed .
However, this tea contains a very small amount of these nutrients. So it doesn't contribute much to our diet.
Conclude: Yerba mate is a strong antioxidant drink that contains many beneficial plant nutrients.
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With 85 mg of caffeine in each cup, yerba mate contains less caffeine more coffee but more than a cup of tea .
Therefore, like any other food and drink that contains caffeine, it has the ability to increase energy and make us feel less tired.
Caffeine may also affect the number of signaling molecules in the brain, which makes it particularly beneficial for mental concentration .
Some human studies have shown that it improves alertness, short-term recall and reaction time in participants consuming 37.5 to 450 mg of caffeine .
In addition, those who regularly use yerba mate tea also see an increase in alertness like coffee, but there is no sense of restlessness due to side effects.
However, these testimonials are still not scientifically proven.
Conclude: Thanks to the caffeine content, yerba mate can help increase energy levels and increase mental concentration.
3. Can improve the performance of physical activity
Caffeine is also known to improve muscle contraction, reduce fatigue and improve athletic performance by up to 5% .
Because yerba mate contains a moderate amount of caffeine, this drink is said to bring similar sports benefits.
In fact, a recent study examined the effects on healthy men and women. Those who were given a 1 g yerba mate capsule just before exercise burned 24% more fat in moderate intensity exercise .
Using lots of fat as a fuel during exercise helps to save carb for high-intensity activities like mountain biking, speeding to your destination. This can make achievement in sports better.
The optimal amount of yerba mate for consumption before exercise is currently unknown.
Conclude: Yerba mate increases the dependence on fat as fuel during exercise. It can also improve muscle spasms and reduce fatigue, all of which help improve physical performance.
Yerba mate can help prevent bacterial, parasitic and fungal infections.
One study found that high doses of yerba mate extract helped to neutralize E. coli , a bacterium that causes symptoms of poisoning such as stomach cramps and diarrhea .
The compounds contained in yerba mate may also prevent the development of Malassezia furfur, a fungus that causes psoriasis on the skin, dandruff and certain skin rashes .
Finally, the study has shown that its compounds can provide protection against intestinal parasites .
However, most of these studies were performed on isolated cells. It is currently unclear whether these benefits are similar to humans and need more research .
Conclude: Yerba mate can have some anti-bacterial, parasitic and fungal properties. However, more research is needed.
5. Can help you lose weight and lose belly fat
It seems to reduce total fat cells and reduce the amount of fat that fat cells store .
Human research shows that it can also increase the amount of stored fat that is burned into energy .
Furthermore, a recent 12-week study with overweight people showed that those who were given 3 grams of yerba mate each day lost an average of 1.5 lb (0.7 kg). They also reduced their waist-hip ratio to 2%, indicating that they had decreased Belly Fat .
For comparison, participants who received placebo increased an average of 6.2 lb (2.8 kg) and increased their waist-hip ratio to 1% over a 12-week period .
Conclude: Yerba mate can reduce cravings, increase metabolism and increase the amount of fat burned as fuel. This can help you lose weight.
6. Improve immune system
Yerba mate contains saponins, a natural compound that has anti-inflammatory properties .
It also contains a small amount of vitamin C, vitamin E, selenium and zinc. These antioxidants can boost the immune system and enhance health .
However, researchers have not yet studied the direct effects of yerba mate on the human immune system.
Conclude: Yerba mate has anti-inflammatory and antioxidant properties, which can boost the immune system.
7. Reduce blood sugar content
Yerba mate can help Reduce blood sugar and reduce common complications in diabetes.
In fact, a recent study has shown that it could improve insulin signaling in animals .
It can also prevent the formation (AGE), related to the development and deterioration of many diseases .
However, there is a lack of human studies.
Conclude: Yerba mate can improve insulin signaling and control blood sugar. However, more research is needed in humans.
8. Reduce the risk of heart disease
Yerba mate contains antioxidant compounds such as caffeoyl and polyphenol derivatives, which work against heart disease.
Research on cells and animals also suggests yerba mate extracts can help fight heart disease .
In humans, yerba mate seems to reduce cholesterol.
In a 40-day study, people who drank 11 oz (330 ml) yerba mate daily reduced LDL cholesterol levels by 8.6-13.1% .
As mentioned, more research is needed before reaching certain conclusions.
Conclude: The antioxidant, anti-inflammatory and cholesterol-lowering properties of Yerba mate can help fight heart disease.
How to prepare yerba mate
Yerba mate is traditionally used in containers called gourds.
It is often sipped through drinking metal with a filter at the bottom of the straw to remove leaf debris.
Mix this tea by adding one third of dried or baked mate leaves to the gourd and then adding hot water.
If you don't have a gourd, you can mix it in a French compressed jar.
Tea is often used with cooked sugar, lemon juice or milk and may be inspected for more hot water batches before using new leaves.
Although traditionally it is often used when hot, some people still prefer cold yerba mate, especially in hot climates.
Conclude: Yerba mate can be drunk hot or cold and mixed like other liquid teas. It is often used in a gourd.
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Yerba mate does not harm healthy adults who sometimes drink.
However, people who drink it regularly may increase the risks as follows:
Studies show that drinking more yerba mate for a long time may increase the risk of upper respiratory diseases and gastrointestinal cancer .
A reasonable explanation is that mate containing polycyclic aromatic hydrocarbons (PAH), known as carcinogens, are also found in cigarette smoke and barbecue .
It is also often taken at very hot temperatures. This can damage the respiratory lining and digestion, increasing the risk of cancer cell formation .
However, some of its compounds can fight other types of cancer .
Caffeine-related side effects
Yerba mate contains caffeine. Too much caffeine can cause headaches, migraines and high blood pressure in some people .
Pregnant women should limit eating mate, a maximum of three cup every day . Too much caffeine can increase the risk of miscarriage and low birth weight babies .
Interaction with drugs
Studies show that some compounds in yerba mate are active (MAOI). MAOI is often prescribed as a depressant and for Parkinson's disease .
Therefore people who are taking MAOI should be cautious when using yerba mate
Finally, because of caffeine, it can also interact with Zanaflex muscle relaxants or Luvox antidepressants. Users of these drugs should avoid yerba mate because it may increase the effect of the drug .
Conclude: Regular consumption of hot yerba mate may increase the risk of certain cancers. Pregnant women and people who are sensitive to caffeine or who are taking some prescription drugs should take it carefully.
Still anything else?
Yerba mat may not be suitable for everyone, hot drinking often can increase the risk of certain cancers.
However, this drink also contains various beneficial compounds related to impressive health benefits.
If you want to try yerba mate, start slowly and be sure to cool down a bit before drinking.