As a nurse and wellness enthusiast, I’ve always been drawn to simple yet powerful ways to nurture my body and mind. Over the years, I’ve found that some of the most remarkable health benefits come from nature itself. Three of my favorite natural teas—green tea, matcha, and mate—have become daily rituals, each offering its own unique health benefits. Let me take you through why these three teas have earned a place in my self-care routine.
Green Tea: The Ancient Wellness Elixir
Green tea is one of the first teas I incorporated into my life, mainly because of its well-known reputation for being healthy. It’s a tea with roots deeply planted in ancient cultures, especially in China and Japan, and has been consumed for centuries to promote overall well-being. It’s light, refreshing, and has this calming yet energizing quality that I find perfect for both starting the day and winding down.
Green tea is packed with antioxidants, particularly catechins, which are known to fight free radicals in the body. One of the most powerful catechins is EGCG (epigallocatechin gallate), which has been linked to numerous health benefits. Research suggests that these antioxidants may help reduce the risk of chronic diseases, such as heart disease and cancer. I often recommend green tea to friends who are trying to lower their cholesterol, as studies have shown it can reduce LDL (bad cholesterol) levels.
Another thing I love about green tea is how it promotes brain health. Drinking it regularly has been linked to improved cognitive function and a lower risk of Alzheimer's and Parkinson's diseases. Plus, it’s an excellent way to keep hydrated and give your metabolism a gentle boost. I feel more alert and focused after a cup of green tea, without the jittery feeling coffee sometimes brings.
Matcha: The Green Powerhouse
Matcha is a form of green tea that I absolutely adore. Unlike traditional green tea, where the leaves are steeped and discarded, matcha is made by grinding whole green tea leaves into a fine powder that you whisk into water. This means you’re consuming the entire leaf, which results in a higher concentration of nutrients and antioxidants.
One of matcha’s standout benefits is its ability to provide sustained energy without the crash. It contains a natural compound called L-theanine, which promotes calmness while enhancing focus. I often drink matcha when I’m working on my journals or need a steady stream of creativity without feeling wired. It also contains more caffeine than regular green tea, but the combination with L-theanine gives you a slow release of energy rather than a sudden jolt .
Like green tea, matcha is rich in EGCG, making it a powerhouse for heart health, cancer prevention, and weight management. I also find matcha to be an excellent companion for my immune system, as it provides a concentrated boost of antioxidants to help fight off infections, especially during flu season.
Mate: South America’s Energizing Gift
Mate (also known as yerba mate) holds a special place in my heart. Introduced to me by a fellow nurse, this South American tea offers an earthy, slightly bitter flavor that’s both energizing and comforting. Unlike green tea or matcha, mate comes from a different plant altogether—Ilex paraguariensis—and is traditionally consumed from a gourd with a metal straw called a bombilla.
What I find most striking about mate is its energizing effect. While it contains caffeine, it’s less likely to cause the jittery side effects of coffee. Instead, mate provides a balanced energy boost that helps me stay sharp during long shifts. This is due to mate’s combination of caffeine, theobromine, and other compounds that stimulate the mind and body.
In terms of health benefits, mate is rich in antioxidants like polyphenols and saponins, which have anti-inflammatory properties. It’s also believed to help reduce cholesterol levels and improve heart health . Mate is a good source of vitamins and minerals too, including vitamin C, B vitamins, and zinc, which can help bolster your immune system.
Why These Teas Are My Go-To Choices
Green tea, matcha, and mate have become much more than just beverages for me—they’re part of my self-care routine, whether I’m journaling, meditating, or taking a break after a busy day. They offer a wide range of benefits that support my overall well-being, from boosting my energy levels to protecting my heart and mind.
If you’re considering adding these teas to your routine, I highly recommend consulting with your healthcare provider first, to ensure a review of your current medications, supplements, and allergies. If they agree with adding these teas, then I recommend starting with small amounts. Everyone’s body is different, and finding the right tea for your needs is part of the journey. For me, it’s all about balance and enjoying the soothing ritual of tea-making.
Here's several of my top picks of choices among these three teas. Affiliate Disclosure: The links below are affiliate links, and if you make a purchase through the use of these links, I may earn a small commission at no extra cost to you. As an Amazon Associate, I earn from qualifying purchases.
Harper's Green Tea Top Picks:
Green Tea leaves Sencha, JAS Certified Organic, Japanese Tea, Uji-Kyoto https://amzn.to/4edEq56
Numi Organic Gunpowder Green Tea, 16 Ounce Pouch, Full-Bodied Loose Leaf Green Tea Pearls https://amzn.to/3XTrdbJ
Harper's Matcha Tea Top Picks:
Naoki Matcha Organic Ceremonial First Spring Blend – Authentic Japanese First Harvest Ceremonial Grade Matcha Green Tea Powder from Kagoshima, Japan https://amzn.to/3zxtPTn
Naoki Matcha Superior Ceremonial Blend – Authentic Japanese First Harvest Ceremonial Grade Matcha Green Tea Powder from Uji, Kyoto https://amzn.to/4edRwiy
TEANAGOO Japanese Tea Set (7pcs) Matcha Whisk Matcha set whisk and bowl|Bamboo Matcha Whisk (chasen) Scoop (chashaku) Matcha Whisk Holder Tea Making Kit. N17, Charcoal Grey, Matcha whisk set https://amzn.to/3zsajI0
Harper's Yerba Mate Top Picks:
Katú Kojoi Organic Yerba Mate Tea, Slow Roasted, Unsmoked, Air Dried Loose Leaf, Premium Aged, Sweet Rich Tea Leaves, Brews Like Coffee for Energy Boost https://amzn.to/47GYvOS
Herbal Hermit Yerba Mate Tea with 100 tea bags Natural Organic Yerba Matte Rich in Chlorophyll, Antioxidants and Vitamins, Made in USA https://amzn.to/4dnAld7
Artcome 5pc Stainless Steel Yerba Mate Cup Set - 1 8.5oz Stainless Steel Double-Wall Mate Cup, 1 17oz Thermos, 2 Bombillas (Yerba Mate Straw), 1 Brush, Easy to Clean, Solid and Durable https://amzn.to/4eBi9Ob
Article Resources:
Green Tea Research: Harvard T.H. Chan School of Public Health
Matcha Benefits: (SpringerLink)(Well+Good)
Mate Information: Mayo Clinic
Here’s to the calming, energizing, and healing powers of these wonderful teas. Whether you’re a tea novice or a seasoned sipper, I hope these teas bring you as much peace and well-being as they have brought me.
Stay well and stay nourished.
—Harper Ease
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