7 Health Benefits of Yerba Mate (Backed by Science)

So, what exactly is yerba mate? It’s an herbal infusion crafted from the leaves and stems of the Ilex paraguariensis plant. Traditionally, these leaves are dried over a flame and then steeped in hot water to create the tea. Enjoyed traditionally from a gourd, yerba mate is sipped using a metal straw equipped with a filter to strain out leaf fragments.

Yerba mate boasts a blend of antioxidants, caffeine, and numerous nutrients, and its potential perks range from enhancing physical performance to aiding weight management.

Packed with antioxidants and nutrients, yerba mate offers a wealth of health-boosting elements:

• Xanthines, including caffeine and theobromine, act as stimulants, akin to those found in tea, coffee, and chocolate.
• Caffeoyl derivatives serve as the primary health-enhancing antioxidants in yerba mate.
• Saponins, bitter compounds present, possess anti-inflammatory and cholesterol-lowering properties.
• A gamut of polyphenols, a robust group of antioxidants, correlates with a reduced risk of various diseases.

Moreover, yerba mate brims with vital micronutrients like vitamin C, thiamine, riboflavin, and vitamin B6, alongside a dash of potassium, calcium, magnesium, phosphorus, manganese, and iron.

In terms of energy and mental acuity, a cup of yerba mate, containing approximately 80 milligrams of caffeine, mirrors the caffeine content of coffee, making it an energising option. Its caffeine content influences the brain’s signalling molecules, potentially enhancing mental focus. Studies suggest that caffeine intake can improve alertness, attention, and reaction time.

Yerba mate’s moderate caffeine levels align with its potential to bolster physical performance. Caffeine’s known ability to improve muscle function, reduce fatigue, and enhance sports performance is reflected in yerba mate’s effects. Research indicates that consuming yerba mate before exercise can increase fat burning by up to 24%, potentially enhancing endurance and performance.

Additionally, yerba mate exhibits antimicrobial properties, potentially safeguarding against infections. While research suggests its efficacy in deactivating bacteria and fungi, more studies are warranted to affirm these benefits conclusively.

Weight management is another area where yerba mate shines. It may aid weight loss by reducing fat cell numbers, increasing fat burning for energy, and promoting a healthier body composition. Its potential to regulate blood sugar levels and mitigate the formation of advanced glycation end-products (AGEs) may further contribute to overall health.

When it comes to heart health, yerba mate shows promise in lowering cholesterol levels, particularly LDL (bad) cholesterol and triglycerides, which are pivotal risk factors for heart disease.

As for preparation, yerba mate is typically enjoyed through a metal straw with a filter, though a French press can also be used. The tea can be infused multiple times, offering a sustainable and flavourful experience.

While yerba mate offers a range of health benefits, it’s essential to consume it in moderation and avoid very hot temperatures, as excessive intake may heighten the risk of certain cancers. Nonetheless, its array of beneficial compounds makes it a noteworthy addition to one’s wellness routine.