6 Reasons Yerba Mate Should Be Your Go-To Drink for Immunity and Bone Health

Learn all about this beneficial beverage.

With Hispanic Heritage Month soon coming to a close, now’s the perfect time to highlight a cornerstone of South American culture—yerba mate. As a staple for indigenous South Americans, this drink is traditionally turned to for far more than just a caffeine boost . “Originating with the Guarani (a group of indigenous peoples in South America), who cherished its stimulating properties, the practice of drinking yerba mate symbolizes the profound connection between these indigenous peoples and their forest environment. This relationship, cultivated over millennia, is rooted in a way of life that harmonizes with nature, values the sharing of knowledge, and underscores the respect for the land,” says Fabiana Pose, Vice President of South America for Guayakí.

The traditional way of consuming it utilizes a hollowed-out gourd (called a cuia or guampa) and a special metal straw (called a bombilla or bomba) that keeps the steeped leaves in the gourd and out of your mouth. “A gourd circle, or ‘ronda de mat,’ is the cultural practice of sharing yerba mate among friends, and is still a hallmark of modern culture in South America to connect people,” says Kate Geagan, MS, RD.

But what exactly is yerba mate, and can it be utilized for anything other than caffeinating and community-building? Are there any meaningful yerba mate benefits that make drinking this beverage especially helpful? Read on to find out!

Meet Our Expert

• Fabiana Pose , Vice President of South America for Guayakí, an industry leader in yerba mate beverages
• Kate Geagan, MS, RD , registered dietitian, nutrition advisor, sustainable diet expert, co-founder of Food + Planet, and author of Go Green Get Lean

What Is Yerba Mate?

Yerba mate is a leafy green tree ( Ilex paraguariensis ) that’s part of the holly tree family and naturally found in Brazil, Argentina, and Paraguay. “When the leaves are steeped in hot water, the beverage, known as mate, is (and has long been) enjoyed by indigenous people to naturally energize with a clean, smooth caffeine boost, as well as reducing feelings of hunger and stress,” says Geagan.

And while indigenous South Americans have sipped mate for thousands of years, the drink is still a core cultural mainstay across the continent where it is enjoyed both hot and cold, depending on time of day.

But mate is no longer only cherished in this part of the world, Western society has quickly taken notice of the caffeine kick and refreshing taste this tea-like beverage has to offer. “Yerba Mate is becoming hugely popular as a naturally energizing, healthy beverage that has ‘the strength of coffee, the health benefits of tea, and the joy of chocolate ,’” Geagan adds. In turn, it can now be found in many grocers and health food stores across America.

Related: 8 Drinks to Help You Fall Asleep Faster—and Get Better Quality Sleep

Yerba Mate Benefits

While the concentration of nutrients found in mate highly depends on the source and preparation, we do know that it is rich in a variety of nutrients. According to the United States Department of Agriculture (USDA) Food Database , one cup of brewed mate contains four percent of one’s daily value of zinc , 11 percent magnesium , and 13 percent vitamin C . “The leaf is also rich in minerals, such as iron and calcium , which, while mate is not often a huge part of the diet, can still contribute meaningful amounts of these nutrients,” Geagan adds. You can find an impressive variety of plant compounds, including polyphenols, saponins, and alkaloids, in mate, too. This nutrition lends yerba mate to a range of health perks. “The health benefits are pretty swoon-worthy,” Geagan emphasizes. Here are some of the most notable:

Immune Health

Between the vitamin C, zinc, and plant compounds found in mate, there are many reasons why this drink can promote immune health. Vitamin C stimulates white blood cells and acts as an antioxidant and anti-inflammatory agent, as does zinc, which also plays an important role in the production and function of immune cells. Meanwhile, “the anti-inflammatory plant compounds found in yerba mate have been shown to protect against oxidative stress and reduce the risk of certain cancers,” says Geagan.

Bone Health

Our bone health can also benefit from sipping on mate, thanks to the magnesium and calcium it contains. This is thanks to the fact that these minerals play an integral part in the growth, repair, and maintenance of bone cells. Additionally, despite being an older study, 2012 research published in Bone found that postmenopausal women who regularly consumed mate had higher neck and spine bone density than those who didn’t.

Heart Health

The phytochemicals found in mate don’t only benefit immune health, but heart health as well! “These anti-inflammatory compounds also help lower cholesterol and reduce the odds of high blood pressure,” Geagan adds. Research backs this up, with this 2016 review published in the Journal of Functional Foods and a 2020 study published in Annals of Agricultural and Environmental Medicine echoing the cardioprotective nature of mate.

Metabolic Health

“Mate is also rich in chlorogenic acid, which helps lower blood sugar and improve biomarkers associated with diabetes, such as hemoglobin A1c and advanced glycation end-products (AGEs),” says Geagan. Research also alludes to this, with one 2017 animal study published in Journal of Developmental Origins of Health and Disease, which found that mate enhances insulin signaling. Additionally, a 2011 Journal of the American College of Nutrition study linked mate consumption to improved glycemic control. “And several studies have found the beneficial bioactives (known as xanthines) in yerba to help reduce body weight, body mass index (BMI), and waist circumference,” Geagan adds. Improvement in these biomarkers have been shown to further encourage better health outcomes in those with metabolic concerns, like type 2 diabetes.

Related: The 35 Healthiest Foods to Eat Every Day

Physical Performance

Yerba mate may support more optimal physical performance, too. While most would assume this is related to the high levels of caffeine found in the drink, a 2018 double-blind study published in Medicine & Science in Sports & Exercise found that cyclists who consumed mate had increased fat utilization during submaximal exercise and increased time trial performance. In addition, a 2014 Nutrition & Metabolism study found mate to improve athletic performance and overall exercise effectiveness.

Brain Health

The anti-inflammatory nature of the phytonutrients found in mate may also benefit the brain. In fact, this 2020 Journal of Clinical Medicine review found polyphenol-rich diets enhanced the circulation of cognition-boosting neurotrophic factors—proteins that support the growth, differentiation, and survival of neurons (cells that send messages between the brain and body). Plus, this 2023 systematic review in Nutrition Reviews also cited mate as having neuroprotective effects.

Caffeine in Yerba Mate

Speaking of caffeine, while its presence in mate is often what draws Americans into trying the beverage in the first place, how does it compare to other common caffeinators like coffee and tea ?

“Mate lovers will tell you that the smooth energy boost of yerba mate is different. That’s due to its combination of caffeine and theobromine, which provide a unique smooth energy that’s mood boosting , focus improving, and jitter-free,” Geagan explains.

And while the caffeine content of mate really depends on the brewing method, Geagan says that cup-to-cup steeped mate has less caffeine than coffee—though cold-brewed mate can be higher. One cup of brewed mate has, on average, about 80 milligrams (mg) of caffeine, whereas coffee typically contains around 100 mg and tea approximately 50 mg.

Trying Yerba Mate at Home

If all this information has you intrigued, there are several ways you can try yerba mate for yourself at home. While mate isn’t as widely available in America as tea and coffee, there are a few brands making it more accessible nationwide, including Guayakí, Mateína, and ECOTEAS. These brands offer ready-to-drink sweetened and unsweetened options, or loose leaf yerba mate, as well as gourds and bombillas if you’d like to try your hand at brewing it the traditional way. Unsweetened options will offer more health benefits, as they avoid the pro-inflammatory impacts of added sugar .

All three of these brands may also offer additional benefits, as their mate is quickly dried without smoke to avoid the creation of carcinogenic polycyclic aromatic hydrocarbons (PAHs) that are formed with the traditional mate drying method of smoking. Additionally, these brands are certified organic so there won’t be any unwanted agricultural chemicals found in their drinks.

Related: Coffee and Tea Have Their Benefits—But Which One Is Better for Your Health?

Plus, much of Guayakí’s yerba mate is shade-grown in Brazil, Paraguay, and Argentina, which promotes the rebuilding of deforested land. “The area of the world where mate grows, Brazil, Paraguay, Argentina, is very much on the front lines of deforestation and climate change. Choosing regeneratively organic certified mate (as is the case with Guayakí) is really a game changer, as it contributes to protecting and restoring native Atlantic Forest, and helps safeguard indigenous communities and their traditional practices, rather than contributing to deforestation and climate change,” Geagan shares.

For more Real Simple news, make sure to sign up for our newsletter!

Read the original article on Real Simple .