Yerba mate is a medicinal plant that can offer many health benefits like combating fatigue, reducing LDL cholesterol, promoting weight loss and boosting immunity. It is rich in bioactive compounds like caffeine, saponins, theobromine, polyphenols and flavonoids.
Yerba mate (scientifically know as Ilex paraguariensis) is widely consumed in South America and can be purchased in grovery stores and natural health stores in its dehydrated form or as tea sachets. Read more about mate tea and how to make it.
This plant is mainly used to prepare hot or cold drinks such as yerba mate tea, chimarrão or tereré. It can be prepared alone or prepared with other herbs and natural juices.
Health benefits
The main health benefits of yerba mate are:
1. Promoting weight loss
Yerba mate can lead to weight loss as the caffeine present in its composition has a naturally thermogenic effect. It accelerates metabolism and trigger the body to use more energy and increase fat burning.
However, to help with weight loss, yerba mate should be incorporated into a healthy, active lifestyle. Read more about a weight loss diet and how to get started.
2. Fighting fatigue
The caffeine that is found in yerba mate can block the effects of adenosine, a substance that causes fatigue and drowsiness. It also triggers the release of adrenaline, norepinephrine, dopamine, glutamate and serotonin, which are neurotransmitters that have a naturally stimulating effect.
Yerba mate can therefore be consumed to combat tiredness and dips in mood, making it a good option to drink when waking up or after lunch. However, yerba mate should be avoided in the late afternoon and evening, as consuming it late in the day can cause insomnia and make it more difficult to sleep.
3. Lower LDL cholesterol
Yerba mate is rich in saponins, xanthines and flavonoids, which are bioactive compounds that prevent fat cell oxidation and reduce LDL and triglyceride levels in the blood.
However, yerba mate should not replace the treatment prescribed by the doctor and/or registered dietitian, and should instead be used to complement your medical treatment.
4. Preventing diabetes
Yerba mate contains bioactive compounds with antioxidant and anti-inflammatory action, which can help to promote pancreatic health. A healthy pancreas is essential for optimal insulin production and for regulating glucose levels, which are important for reducing the risk for insulin resistance and diabetes.
5. Boosting mood
Yerba mate helps to boost mood as this plant is high in caffeine and theobromine. These are compounds that trigger the release of serotonin in the body, which is a neurotransmitter that helps to regulate well-being, mood and sleep.
6. Strengthening the immune system
Yerba mate contains excellent amounts of saponins and theobromine, which are bioactive compounds with anti-inflammatory action. Therefore, yerba mate can help to boost immunity and help to fight infections caused by viruses, bacteria and fungi.
7. Preventing cardiovascular diseases
Yerba mate is rich in polyphenols that have naturally antioxidant and anti-inflammatory properties. These can help to promote arterial health and keep LDL cholesterol levels within normal levels to reduce the risk for cardiovascular diseases, like atherosclerosis, heart attack or stroke.
How to make yerba mate tea
Yerba mate leaves and branches can be dried, roasted or crushed leaves and branches, or it can be used in sachet form.
This herb can be used to prepare hot or cold infusions, such as mate tea, chimarrão or tereré, and can be consumed on its own or mixed with juices, other herbs and milk.
Yerba mate tea can be consumed hot or iced, and made with dried leaves and branches or with pre-made tea sachets.
Ingredients:
- 1 tablespoon of roasted leaves, or 1 sachet, of yerba mate
- 1 cup of water.
Directions:
Boil the water in a pot, then remove from heat. Add the yerba mate leaves, cover the pot and let them soak for 10 minutes. Strain and drink afterwards.You can drink up to 1 liter of mate tea per day.
Possible side effects
Yerba mate is safe when consumed in moderation and for up to 12 weeks at a time. Consuming more than 1 liter of yerba mate infusions per day can cause side effects such as insomnia, headache, anxiety, stomach pain and diarrhea.
When yerba mate is consumed for a long time, it can also increase the risk for developing respiratory and digestive cancer because it contains aromatic hydrocarbons. These are compounds that have the same effect as cigarette smoke and can promote the formation of cells tumors.
Furthermore, yerba mate, when consumed at 60°C or higher, can also promote the development of esophageal cancer.
Contraindications for use
The consumption of yerba mate is contraindicated for pregnant or breastfeeding women, and children. It contains caffeine, and is also not advised for people with insomnia, anxiety, labyrinthitis, acid reflux, ulcers and gastritis.
People who use medications for diabetes and cardiovascular problems should also consult a doctor before consuming yerba mate, as this plant can alter the effect of some medications.
Furthermore, people with irritable bowel syndrome should only consume yerba mate as approved by their doctor, as this herb can worsen this condition.