Yerba Mate Taragüi - Inside Yerba Mate: nutrition facts and how they affect your body
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Inside Yerba Mate: nutrition facts and how they affect your body

Numerous scientific studies confirm that yerba mate is one of the most healthy and nutritious drinks in the world today; counting a few advantages over coffee and green tea. If your goal is weight loss, or just a healthy weight that’s appropriate for your metabolism and lifestyle, drinking yerba mate might be the perfect addition to your morning routine.

rutina con yerba mate taragui

Yerba Mate nutrition facts

One serving of yerba mate (50 gr diluted in 500 ml of water) contains approximately:

  • 0 fat
  • 0 sugar
  • 30 calories
  • 6g carbs
  • 6g sodium
  • 2g protein

The absence of fat and the very low content of calories, sodium and carbs is perfect for weight loss or just to maintain a healthier lifestyle (check out this study on the anti-obesity and anti-diabetic effects of Yerba Mate).

But that’s not all… Yerba Mate is also a source of:

  • Potassium: with 547 mg of potassium per serving, yerba mate is a great source for this mineral. Health benefits of potassium include lower blood pressure, improved heart function, and regulation of water balance in the body. 
  • Vitamin B1, B2, B3, B5 and B6: they help in the proccess of using carbohydrates as energy (a small perk if your goal is weight-loss).They also play an essential role in glucose metabolism, the nervous system, as well as the muscle and heart function. Especially Vitamin B2, or riboflavin, is one of eight B vitamins that are essential for human health. In fact, people need vitamin B2 every day, as the body can only store small amounts that dilute rapidly, so this is a great reason to include yerba mate tea in your daily routine. Other properties positively affect the digestive system and liver function.
  • Magnesium: magnesium is essential for the human body to function. It is involved in over 600 reactions and processes! Among many others: it helps turn food into energy, create proteins, repair DNA, regulate the muscle and nervous system. It also helps regulate blood pressure and heart rhythm.
  • Iron: another vital mineral that improves inmunity, concentration and sleep quality. Its key function is to form hemoglobin, responsible for transporting oxygen in the blood.
  • Caffeine, theobromine, and theophylline: These molecules known as “Xanthines” are stimulants, and this is why Yerba Mate is a great source of energy. 
  • Polyphenols: these compounds act as antioxidants with many health benefits. The amount of antioxidants in Yerba Mate is even higher than in green tea. 
  • Saponins: yerba mate contains around 19 different saponins (responsible for those foamy bubble on the surface) with antioxidant and anti-inflammatory properties. They also reduce bad cholesterol and increase metabolism.
  • Caffeoyl Derivatives: the caffeic acid and the chlorogenic acid contained in yerba mate also add to its antioxidant and neuroprotective power, while preventing oxidative stress and DNA damage. They also regulate fat metabolism.

Is yerba mate healthier than coffee and tea?

Although these beverages have relatively the same amount of caffeine, Yerba Mate is more nutritious because it’s packed with all the elements and properties we mentioned before. Moreover, because the caffeine in yerba mate is usually more diluted than in coffee, is easier for the body to metabolize it and the stimulating effect is also smoother in yerba mate tea; according to mate drinkers. View here our full list of advantages of mate over coffee.

yerba mate taragui bebida saludable

Is yerba mate healthier than energy drinks?

Commercial energy drinks are artificially designed products with high levels of caffeine and sugar (up to 10% sugar in hypertonic drinks). The Yerba Mate infusion is prepared with the leaves of a plant (Ilex Paraguariensis) and it naturally brings just the right intake of caffeine to gently increase energy levels, attention and focus. Read more about what makes yerba mate the best alternative to energy drinks.

Are there any side effects to yerba mate?

Yerba Mate has countless health benefits and more are being discovered each day. The consumption of mate is unlikely to cause side effects in an average adult or to put their health at risk (quite the opposite!), especially if they drink it occasionally. However, if you are new to the world of Yerba Mate, these are a few important tips:

  • Start slowly by including moderate amounts of yerba mate tea in your diet, until you find the quantity and frequency that is ideal for you.
  • Most side effects of yerba mate are related to its caffeine content when taken in large amounts, just like coffee. Too much caffeine can cause headaches, anxiety, insomnia and increased blood pressure in some people.
  • Yerba mate is prepared with the leaves of the plant Ilex Paraguariensis and hot water, but it shouldn’t be too hot. It’s important to ensure an appropriate water temperature when drinking yerba mate, otherwise you could harm your mouth and esophagus in the long term (how to prepare hot yerba mate step-by-step).
  • Pregnant women, people who are too sensitive to caffeine or those who are taking medications, should always talk to their doctor before introducing yerba mate to your diet, as you would do with other dietary supplements.

yerba mate taragui beneficios en la salud

Why drink yerba mate?

  • Yerba mate naturally contains almost all the micronutrients needed by the human body
  • Yerba mate prevents and controls several diseases, including colon cancer and diabetes, according to several clinical studies.
  • Yerba mate is high on antioxidants. It contains more antioxidants than red wine, green tea, black tea and orange juice
  • Yerba mate improves cardiovascular health by lowering cholesterol and blood pressure
  • Drinking yerba mate improves digestion and helps the body to eliminate toxins and purify itself naturally
  • Yerba mate increases energy and focus. It’s perfect to work, study or practice sports.
  • Drinking yerba mate helps you maintain a healthy weight by boosting your metabolism.
  • Yerba mate is known to have a positive effect on mental and emotional health, creating a long-lasting state of well-being.

Curious? Read more on our complete guide of the health benefits of yerba mate.


Information sources