Title : The health benefits 8 Yerba Mate (Backed by Science)
link : The health benefits 8 Yerba Mate (Backed by Science)
The health benefits 8 Yerba Mate (Backed by Science)
is said to have the strength of coffee , the benefits of tea and provide the joy of chocolate.
This is a detailed review of yerba mate and their 8 best health benefits.
What is Yerba Mate?
Yerba mate is a tea made from the leaves and twigs of the yerba mate plant .
The leaves are usually dried on the fire, then soaked in hot water to make tea.
yerba mate is traditionally consumed from a container called "pumpkin" and sorbed with a metal straw that has a filter at its lower end to strain the leaf pieces.
Sharing From this traditional pumpkin is said to be a sign of friendship and unity.
Conclusion :. Yerba mate is a type of tea made from the dried leaves and twigs of the yerba mate plant
1. Rich in antioxidants and nutrients
yerba mate contains several beneficial plant nutrients, including ( 1 ):
- the xanthine: These compounds act as stimulants. Include Caffeine and theobromine, which is also found in tea, coffee and chocolate.
- caffeoyl derivatives These compounds are the main antioxidants that promote health tea
- :. saponins. These bitter compounds have some anti-inflammatory and cholesterol-lowering properties
- Polyphenols: This is a great group of antioxidants, linked to a lower risk of many diseases .
Interestingly, the antioxidant power of yerba mate tea appears to be slightly higher than that of green tea ( 2 ).
What is more, yerba mate may contain seven of the nine essential amino acids, plus almost all vitamins and minerals your body needs ( 1 3 ).
However, tea contains very small amounts of these nutrients, so mate alone is unlikely to make a great contribution to your diet.
Conclusion :. Yerba mate is an antioxidant power which contains many beneficial plant nutrients
2. It can increase energy and improve mental focus
at 85 mg of caffeine per cup, yerba mate contains less caffeine than coffee , but more than a cup of tea ( 4 ).
Therefore, like any other food or drink with caffeine, which has the ability to increase your energy levels and feel less tired.
Caffeine can also affect the levels of certain signaling molecules in the brain, which is especially beneficial for your mental approach ( 5 6 ).
Several human studies observed improvement alertness, the short-term memory and reaction time in participants who consumed between 37.5 and 450 mg of caffeine ( 7 ).
In addition, people who regularly consume yerba mate tea often rave improves alertness, such as coffee, but without the jittery side effects.
However, these testimonies have not yet been scientifically proven.
Conclusion :. Thanks to its caffeine content, mate can help increase your energy levels and increase mental concentration
3. It can improve physical performance
caffeine is also known to improve muscle contractions, reduce fatigue and improve athletic performance up to 5% ( 8 9 10 11 ).
Because yerba mate contains a moderate amount of caffeine, the drink can expect similar gains in physical performance.
Indeed, a recent study examined the effects on men and healthy women. Those who received a capsule of 1 gram of yerba mate just before exercise burns 24% more fat during exercise of moderate intensity ( 12 ).
Greater reliance on fat for fuel during exercise spares carbohydrate reserves for critical moments of high intensity, such as cycling or running up a hill towards the finish line. This could translate into a better athletic performance.
There are currently no recommended yerba mate drink before exercise amount.
Conclusion: The yerba mate increases reliance on fat as fuel during exercise. It can also improve muscle contractions and reduce fatigue, all of which can contribute to better physical performance.
4. It can protect against infection
The yerba mate can help prevent infections caused by bacteria, parasites and fungi.
One study found that a high dose of extract of yerba mate OFF E. coli , a bacterium that causes food poisoning symptoms such as stomach cramps and diarrhea ( 13 14 ).
The compounds of yerba mate can also prevent the growth of Malassezia furfur , a responsible flaky skin, dandruff and some skin rashes ( 15 fungus ).
Finally, research suggests that compounds that can provide some protection against intestinal parasites ( 1 ).
However, most of these studies were performed in isolated cells. It is currently unclear whether these benefits are the same for humans, and more research is needed ( 16 17 ).
Conclusion: Yerba mate may have some antibacterial and antifungal properties, anti-parasitic. However, more research is needed.
5. It can help you lose weight and belly fat
Animal studies show yerba mate can reduce appetite and metabolism drive , which can help with the loss Weight ( 18 ).
seems to decrease the total number of fat cells and reduce the amount of fat in their power ( 19 ).
Human research suggests it may also increase the amount of stored fat to be burned for energy ( 12 20 ).
Furthermore, a recent study of 12 weeks in overweight people found that those who received 3 grams of yerba mate per day lost an average of 1.5 pounds (0.7 kg). They also reduced their waist-hip ratio by 2%, indicating that lost belly fat ( 21 ).
By comparison, the participants received a placebo gained an average of 6.2 pounds (2.8 kg) and increased their ratio of waist and hip by 1% in the same period of 12 weeks ( 21 ).
Conclusion: Yerba mate can reduce appetite, increase metabolism and increase the amount of fat burned as fuel. This could help you lose weight.
6. You can boost your immune system
The yerba mate contains saponins, which are natural compounds anti-inflammatory properties ( 1 22 ).
also contains small amounts of vitamin C, vitamin E, selenium and zinc. These antioxidants can boost the immune system and promote health ( 23 24 ).
However, researchers have not yet investigated the direct effects of yerba mate in the human immune system.
Conclusion :. Yerba mate has anti-inflammatory and antioxidant properties that can stimulate the immune system
7. Lowers sugar levels in the blood
the yerba mate can help low blood sugar and reduce complications often seen in diabetes.
Indeed, a recent study reports that can be improved insulin signaling in animals ( 25 ).
can also prevent the formation of glycation advanced end products (AGEs), which are involved in the development and worsening of many diseases ( 26 27 ).
However, research in humans is currently lacking.
Conclusion: The yerba mate can improve insulin signaling and control blood sugar. However, more research is needed in humans.
8. You can reduce the risk of heart disease
The yerba mate contains antioxidant compounds, such as derivatives of caffeoyl and polyphenols, which can protect against heart disease.
Cellular and animal studies also report that extract couple can provide some protection against heart disease ( 28 29 ).
In humans, yerba mate appears to reduce cholesterol levels.
In a study of 40 days, participants who drank 11 oz (330 ml) of yerba mate each day lowered their LDL cholesterol levels in a 8.6 to 13.1% ( 30 ).
That said, more studies before definitive conclusions are needed.
Conclusion :. antioxidant mate, anti-inflammatory and properties to reduce cholesterol may help protect against heart disease
Preparing Yerba Mate
Maté is traditionally served in a container called a pumpkin, also known as a pumpkin.
It is commonly sucked through a straw metal having a filter at its bottom to be cast end pieces of leaf.
To prepare his partner, fill the bottom third of the pumpkin with burnt or roasted mate leaves fire before adding hot water.
If you do not own a pumpkin, you can prepare the mate tea in a French press.
The tea is often served with burnt sugar, Lemon juice or milk , and can be topped with hot water several times before using the new leaves to make a new batch.
Although traditionally eaten hot, some people prefer to serve cold yerba mate especially in warm weather.
Conclusion: Maté can be eaten hot or cold and is prepared similarly to other teas. Traditionally it served in a pumpkin or squash.
Safety and side effects
Yerba mate is unlikely to cause damage to healthy adults who drink occasionally.
However, those who drink regularly may be at increased risk of the following:
Cancer
Studies show that consumption of large amounts of yerba mate for a long time can increase the risk of upper respiratory and digestive tract cancers ( 1 31 32 33 ).
One possible explanation is that mate contains polycyclic aromatic hydrocarbons (PAH), also known carcinogens present in smoke snuff and grilled meat ( 1 ) .
they are also often consumed at very hot temperatures. This could damage the airways and the lining of the digestive tract, increasing the risk of the formation of cancer cells ( 31 34 ).
However, some compounds that may protect against other cancers ( 1 35 ).
caffeine-related side effects
The yerba mate contains caffeine. Too much caffeine can cause headaches, migraines and high blood pressure in some individuals ( 36 37 ).
Pregnant women should limit intake companion to a maximum of three cups per day . Too much caffeine may increase the risk of miscarriage and low birth weight ( 38 39 ).
drug interactions
Studies show that certain compounds of yerba mate have activity monoamine oxidase inhibitor (MAOIs). MAOIs are often prescribed as medication for depression and Parkinson's disease ( 1 ).
Therefore, people taking MAOI drugs should use yerba mate with caution.
Finally, because of its caffeine content, which can also interact with the muscle relaxant Zanaflex or the antidepressant Luvox. Individuals taking these medications should avoid yerba mate, as it can increase the effects of drugs ( 40 ).
Conclusion: Frequent consumption of hot yerba mate may increase the risk of certain cancers. Pregnant women and people sensitive to caffeine or taking certain prescription medications people should drink with caution.
Everything else?
Yerba mate may not be suitable for everyone, and drink regularly at very hot temperatures can increase the risk of certain cancers.
However, this drink also contains several health beneficial compounds linked to the impressive performance.
If you want to give a chance yerba mate, start slowly and be sure to let cool slightly before drinking.
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