10 Benefits of Drinking Japanese Sencha Green Tea

By Bridget Reed
Medically Reviewed by:

Heidi Wright, BSN, RN, PCCN, and Certified Master Herbalist

10 Benefits of Drinking Japanese Sencha Green Tea

November 03, 2023

Dive into the world of Japanese Sencha green tea, a brew steeped in tradition, culture, and a myriad of health benefits. Originating from the lush tea fields of Japan, Sencha green tea is a staple that has been cherished by the Japanese for centuries, emanating a harmonious blend of flavor, aroma, and wellness. 

With its roots deeply intertwined with Japanese customs, Sencha is much more than a refreshing beverage — it’s a symbol of peace, tranquility, and the delicate balance of nature. It’s not just the refreshing zest that captivates tea enthusiasts globally, but also the extensive array of health benefits that this exquisite tea offers. 

Join us as we explore the essence, nutritional richness, and unique benefits of incorporating Sencha green tea into your daily routine.

What Is Sencha Green Tea?

Sencha green tea — a quintessential Japanese green tea — distinguishes itself through its refined taste, aromatic leaves, and its meticulous cultivation and processing methods. Unlike other green teas, Sencha leaves are exposed to sunlight, contributing to their vibrant color and nuanced flavor profile. 

After harvesting, the leaves undergo a steaming process to prevent oxidation, preserving their color and nutritional properties. This tea is renowned for its delicate balance of sweetness, bitterness, and umami, offering a diverse and sophisticated palate. 

The world of Sencha is vast, with various grades and varieties available, each with its unique characteristics, shaped by factors such as cultivation location, harvest time, and processing techniques.

Nutritional Profile

The allure of Sencha green tea is deeply rooted in its nutritional richness, extending well beyond its vibrant hue and complex flavors. 

This tea is not just a delight to the senses but also a nourishing elixir, offering a host of health-enhancing compounds:

  • Antioxidants: Sencha is laden with powerful antioxidants, predominantly catechins, which play a crucial role in supporting your cell health during exposure to oxidative stress and free radicals. Because of this, Sencha can help maintain your overall well-being.
  • Vitamins: Sencha is also a rich source of vitamins, particularly vitamins C and E, which contribute to its immune-supporting properties and make it a valuable addition to a health-conscious diet.
  • Amino acids: The presence of the amino acid L-theanine is noteworthy, as it works to help support cognitive function and overall emotional wellness, providing a balanced and sustained energy boost without the jitters associated with other caffeinated beverages.
  • Caffeine: While lower in caffeine compared to other teas and coffee, the subtle amount of caffeine in Sencha is enough to help revitalize the mind and body, supporting alertness and focus.

This harmonious blend of nutrients within Sencha green tea promises a journey not just of immersive taste but also of holistic wellness and vitality.

What Are Some Health and Wellness Benefits of Sencha Green Tea?

Sencha green tea has been a cornerstone in promoting a lifestyle centered on wellness and natural balance. 

This Japanese brew is known for coupling unparalleled taste with benefits that support the structures and functions of the body. It’s the soothing properties within this green tea that contribute to a state of well-being and tranquility, making it a sought-after choice for those working to build a healthful lifestyle.

1. Supports Cognitive Function

Sencha green tea is rich in compounds that maintain and support overall cognitive function. The amino acid L-theanine found in Sencha is particularly crucial, as it not only offers calming effects but also works in unison with caffeine to support brain function, including focus, alertness, and mood. This balanced synergy offers a stable and sustained energy boost without the typical jittery aftermath seen with other caffeinated beverages.

2. Maintains Heart Health

Thanks to its nurturing properties, Sencha green tea stands as a beacon of wellness, especially when it comes to heart health. From its antioxidants and catechins to its vitamin and mineral content, Sencha may help support various aspects of heart health — from maintaining healthy cholesterol levels to supporting healthy blood pressure.

It's no coincidence that Sencha plays a starring role in our Heart Functional Tea. This harmonious blend mixes the vibrant forces of Sencha with fennel seed and cinnamon bark for added benefits.

3. Supports Metabolism and Weight Management

Sencha can also be a reliable ally in maintaining a healthy metabolism. The presence of caffeine and catechins in Sencha can work synergistically to support a healthy metabolic rate, which, in turn, can help you maintain a healthy body weight.

4. Supports Proper Immune Function

Sencha is full of vitamin C and other essential nutrients that act as supportive agents when it comes to your immune system health, too. A robust immune system is crucial for properly warding off common ailments and maintaining overall well-being. The support provided by Sencha is not just about supporting your body through seasonal sniffles, but about maintaining an ideal environment in the body all year round.

5. Promotes Skin Health

The benefits of Sencha extend into the realm of skincare, too — the abundance of vitamin E and other antioxidants in Sencha can contribute to skin health by supporting the health of your skin cells during exposure to the effects of free radicals, potentially working to soothe the skin. Drinking Sencha tea regularly may contribute to an overall radiant and youthful-looking complexion thanks to its ability to support health from the inside out.

6. Supports Digestive Health

Sencha green tea is also a friend to the digestive system. It may be able to help maintain a healthy digestive tract, working to soothe and calm the digestive system. Sencha is sometimes also considered a mild diuretic, meaning it may support the health of the urinary tract as well. 

7. Offers Tension Relief

The practice of drinking Sencha is, in itself, a relaxing experience, but the L-theanine in Sencha provides additional calming effects, working to ease your minds and potentially help soothe feelings of stress and tension. This makes Sencha a preferred choice for moments of relaxation in the middle of a hectic day.

8. Supports Oral Health

Sencha has the potential to support oral health thanks to the presence of catechins which act as calming agents in the mouth. These catechins are believed to help support the health of teeth and gums, ensuring a fresh and clean oral environment.

9. Maintains Energy Levels

While Sencha has a lower caffeine content compared to other teas, the subtle presence of caffeine alongside L-theanine helps provide a balanced and sustained form of energy. This makes Sencha a suitable tea if you’re looking to maintain feelings of alertness and focus during the day without having to deal with caffeine jitters.

10. Supports Overall Respiratory Health

Sencha green tea, with its abundant array of supportive compounds, acts as a harmonious aid in maintaining respiratory health. It contains various antioxidants and polyphenols that can support the respiratory system, maintaining its function and well-being.

11. Supports Joint and Muscle Wellness

The beneficial compounds in Sencha play an instrumental role in maintaining the wellness of joints and muscles. The catechins present in Sencha are significant supportive agents, assisting in maintaining the health and function of joints and muscles. Integrating Sencha green tea into a regular wellness routine can be a natural way to support the flexibility and well-being of the musculoskeletal system, aiding in the pursuit of an active and balanced lifestyle.

How To Brew the Perfect Cup of Sencha

Making the perfect cup of Sencha green tea can help you enjoy it to the fullest — both in terms of flavor and benefits. 

Here are our tips on how to brew the perfect cup, allowing you to fully savor the rich, nuanced experience Sencha has to offer:

  • Choose high-quality tea: Begin with high-quality Sencha leaves, ensuring that you get the full spectrum of flavors and benefits. Look for leaves that are vibrant green and have a fresh, grassy aroma.
  • Know your water temperature: Sencha requires a lower brewing temperature compared to other teas. Aim for water that’s around 75–80°C (167–176°F) to avoid scalding the leaves and drawing out bitterness.
  • Perfect the tea-to-water ratio: A general guideline is to use about one teaspoon of Sencha leaves per one cup (240 ml) of water. Adjust according to your taste preference.
  • Get your steeping time right: Let the tea steep for approximately one minute. Longer steeping times will extract more bitterness and astringency, so experiment to find your perfect brew.
  • Sweeten your Sencha:If you prefer your tea a bit sweeter, just try to avoid using refined sugars, which can mask the delicate flavors of Sencha. Instead, consider reaching for our Stevia Leaf Extract Sweetener. It comes in a convenient dropper bottle, allowing you to enhance the sweetness of your tea without overpowering its natural flavor notes.

These tips can help you craft a cup of Sencha that is delicious and brimming with healthful properties.

The Bottom Line

At Herbaly, we embrace the traditions and wellness benefits that Japanese Sencha Green Tea brings. It's a timeless elixir that harmoniously blends taste, aroma, and a myriad of healthful properties, reflecting our commitment to promoting holistic well-being and natural balance. 

By incorporating Sencha into your routine, you're not just savoring a cup of tea; you’re partaking in a holistic experience that nurtures the body, mind, and soul, aligning perfectly with our mission to foster wellness and tranquility in every sip. 

Here’s to a journey of wellness steeped in tradition and natural goodness!


Sencha Tea Facts, Health Benefits And Side Effects | Better Me

7 Proven Benefits of Sencha Tea | Organic Facts

11 Incredible Ways to Boost your Metabolism | Organic Facts

Beneficial effects of green tea: A literature review | PMC

L-Theanine: A Unique Functional Amino Acid in Tea (Camellia sinensis L.) With Multiple Health Benefits and Food Applications | PMC

Green tea: A boon for periodontal and general health | PMC.

The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review | PMC.

FOLLOW US @Herbaly