What is yerba mate?
Yerba mate is a herbal tea made from the leaves and twigs of the plant Ilex paraguariensis.
Usually the leaves they are dried over a fire and then steeped in hot water to make tea.
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Yerba mate is traditionally consumed from a container called a gourd and is drunk through a metal straw that has a filter at its lower end to strain the leaf fragments.
It is said that the sharing of this traditional gourd is a sign of friendship and togetherness.
1. Rich in antioxidants and nutrients
Yerba mate contains several beneficial plant nutrientsincluding:
- Xanthines: These compounds act as stimulants. They include caffeine and theobromine, which are also found in tea, coffee, and chocolate.
- Caffeoyl derivatives: These compounds are the main health-promoting antioxidants in the tea.
- saponins: These bitter compounds have certain anti-inflammatory and cholesterol-lowering properties.
- polyphenols: This is a large group of antioxidants, linked to a reduced risk of many diseases.
Curiously, The antioxidant power of yerba mate tea appears to be slightly higher than that of green tea.
In addition, yerba mate may contain seven of the nine essential amino acids, in addition to nearly all the vitamins and minerals your body needs.
However, tea contains very small amounts of these nutrients, so it’s unlikely to make much of a contribution to your diet on its own.
2. May increase energy and improve mental focus
With 85 mg of caffeine per cup, yerba mate contains less caffeine than coffee but more than a cup of tea.
Therefore, just like any other caffeinated food or drink, it can increase your energy levels and make you feel less tired.
Caffeine can also to affect levels of certain signaling molecules in your brain, making it particularly Beneficial for your mental focus.
Several human studies observed improved alertness, short-term memory, and reaction time in participants who consumed a single dose containing 37.5-450 mg of caffeine.
Furthermore, those who consume yerba mate regularly often praise that it improves alertness like coffee, but without the jittery side effects.
However, these testimonials have not yet been scientifically proven.
3. Can improve physical performance
Caffeine is also known to improves muscle contractions, reduces fatigue and improves sports performance even in a 5%.
Since yerba mate contains a moderate amount of caffeine, those who drink it they can expect similar physical performance benefits.
In fact, in one study, those given a 1-gram capsule of ground yerba mate leaves just before exercise they burned 24% more fat during moderate-intensity exercise.
An increased reliance on fat for fuel during exercise saves your carbohydrate stores for critical high-intensity moments, like biking uphill or running to the finish line. This could translate into better sports performance.
Currently The optimal amount of yerba mate to drink before exercise is unknown.
4. It can protect against infections
Yerba mate can help prevent infections by bacteria, parasites and fungi.
A test-tube study found that a high dose of yerba mate extract inactivated E. colia bacterium that causes symptoms of food poisoning such as stomach cramps and diarrhea.
Yerba mate compounds can also prevent the growth of Malassezia furfur, a fungus responsible for flaky skin, dandruff, and certain rashes cutaneous.
Finally, research suggests that the compounds it contains may provide some protection against intestinal parasites.
However, most of these studies were performed on isolated cells. Whether these benefits are the same for humans is currently unclear, and more research is needed.
5. It can help you lose weight and belly fat
Animal studies show that yerba mate can reduce appetite and stimulate metabolism, what can help with weightloss.
It appears to decrease the total number of fat cells and reduce the amount of fat they contain.
Human research suggests it may also increase the amount of stored fat that is burned for energy.
Additionally, in a 12-week study of overweight people, those given 3 grams of powdered yerba mate per day lost an average of 0.7 kg. They also reduced their waist-hip ratio by 2%, indicating loss of abdominal fat.
By comparison, participants who received a placebo gained an average of 2.8 kg and increased their waist-hip ratio by 1% during the same 12-week period.
6. It can boost your immune system
Yerba mate contains saponins, which are natural compounds with anti-inflammatory properties.
In addition, it provides small amounts of vitamin C, vitamin E, selenium and zinc. These antioxidants can strengthen your immune system and promote health.
However, researchers have not yet investigated the direct effects of yerba mate on the human immune system.
7. Lowers blood sugar levels
Yerba mate can help lower blood sugar and reduce complications of diabetes.
In fact, a recent animal study reports that it can improve insulin signaling.
It can also reduce the formation of advanced glycation end products (AGEs), which are involved in the development and worsening of many diseases.
However, research in people is currently lacking.
8. May Reduce Your Risk of Heart Disease
Yerba mate contains compounds antioxidantssuch as caffeoyl derivatives and polyphenols, which can protect against heart disease.
Cell and animal studies also report that mate extract may provide some protection against heart disease.
In humans, yerba mate appears to lower cholesterol levels.
In a 40-day study, participants who drank 11 ounces (330 ml) of yerba mate each day lowered their LDL cholesterol levels «bad» Between 8.6% and 13.1%.
That said, more studies are needed before any firm conclusions can be drawn.
How to prepare yerba mate
Yerba mate is traditionally served in a container called a calabash, although it can be served in any waterproof bowl: a pitcher, a cup, etc.
It is usually drunk through a metal straw which has a filter at its lower end to strain out the leaf fragments.
To prepare mate, fill the bottom third of the gourd with dry or toasted mate leaves before adding hot water.
Tea is often served with burnt sugar, lemon juice, or milk and can be completed with hot water repeatedly before using new sheets to make a new batch.
Although traditionally consumed hot, yerba mate is also it can be served cold, especially in hot climates (what we commonly know as «Tereré».
Safety and side effects
Yerba mate is unlikely to cause harm in healthy adults who drink it occasionally.
However, those who drink it regularly may be at increased risk of the following:
Cancer: Studies show that drinking large quantities drinking yerba mate for a long time can increase the risk of breast cancer upper respiratory tract and digestive tract.
One possible explanation is that mate contains polycyclic aromatic hydrocarbons (PAH), known carcinogens that are also found in tobacco smoke and roast meat.
It is also often consumed very high temperatures. This could damage the lining of the respiratory and digestive tractsincreasing your risk of developing cancer cells.
However, some of its compounds may protect against other types of cancer.
Caffeine Related Side Effects
Yerba mate contains caffeine. Too much caffeine can cause headachesmigraines, and high blood pressure in some people.
Pregnant women should limit mate intake to a maximum of three cups per day. Too much caffeine can increase the risk of miscarriage and low birth weight.
drug interactions
Studies show that certain compounds in yerba mate have monoamine oxidase inhibitory activity (MAOI). MAOIs often they are prescribed as medications for depression and Parkinson’s disease.
Therefore, people taking MAOI drugs should use yerba mate with caution.
Finally, due to its caffeine content, it can also interact with the muscle relaxant Zanaflex or the antidepressant Luvox. People taking these medications should avoid yerba mate, as it can increase the effects of the medications.