Sencha is the most frequently chosen tea in Japan – constitutes approximately 80 percent the entire green tea production in this country. Its uniqueness results from the unique leaf processing process, which allows it to maintain freshness, intense color and a wealth of bioactive substances. The first mention of its popularity appeared in the 18th centurywhen the monk Baikō (known as Baisaō) began selling it in Kyoto, making tea drinking a part of the everyday life of the inhabitants.
Its production includes several stages:
- starts with leaf collection – in the case of higher quality teas, handmade.
- The leaves are then processed short steaming, lasting from several seconds to two minutes. The goal is to stop oxidation and preserve its natural freshness.
- The next phases are drying and rolling the leaves into thin ones, needle-like shapeswhich are the hallmark of this variety.
This makes the brew stand out intensely green color and richness of aromasin which you can find both delicate sweetness and deep umami. The taste of sencha is extremely diversedepends on the region of cultivation, climatic conditions and the length of evaporation. That’s why we can feel citrus, nutty and even subtle sea accents in the cup.
The harvest of sencha, called shincha, takes place in spring and are particularly appreciated for their exceptional freshness and higher content of amino acids, which are responsible for the depth of umami flavor. In Japan, shincha is treated almost like a holiday – its appearance on the market heralds the beginning of a new season and is awaited by connoisseurs around the world.
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Sencha provides an average of 20 to 30 mg of caffeine per 150 ml cup. This is much less than espresso, which contains about 60-80 mg, but enough to provide subtle stimulation and improve concentration. In combination with catechins – natural antioxidants – caffeine works more harmoniously, without sudden energy spikes and sudden dropswhich often accompany coffee. Research published in 2011 by Maastricht University found that the synergistic effect of caffeine and catechins increases the rate of fat burning and energy expenditurewhich explains the popularity of sencha among people who care about their figure.
The latest study published in 2024 by the University of Occupational and Environmental Health in Japan indicates, that regular consumption of green tea, including sencha, is associated with lower levels of visceral fat and lower blood pressure. This discovery confirms that its effects go beyond temporary stimulation – it can support metabolic health and the cardiovascular system in the long term.
Caffeine content in sencha depends on the time of harvesting the leaves. The first spring harvest contains more of it, so the infusion is more intense and stimulating. On the other hand, teas from later harvests have a milder character, so they can be consumed even in the evening.
Sencha is a tea that works particularly well among people looking for a healthier alternative to coffee or energy drinks. The caffeine contained in it has a gentler effect, and the presence of L-theanine causes stimulation to be combined with a sense of calm and better concentration. A study published in 2008 by Unilever Food and Health Research Institute indicated that the combination of caffeine and L-theanine improves the ability to perform tasks requiring concentration. Therefore, sencha can be drunk by mentally ill people who need long-term concentration without sudden energy spikes.
This does not mean, however, that sencha is a drink for everyone. People sensitive to caffeine may experience sleep problems, ouch people with hypertension or anxiety disorders its stimulating effect can be too intense. Pregnant and breastfeeding women should be careful because caffeine and tannins may affect the absorption of iron.
It has also been described in the medical literature interactions of bioactive components of green tea with anticoagulant or blood pressure lowering drugsas confirmed by reviews published by the University of Sydney in 2025. It is also worth remembering that although the classic infusion is safe, supplements with high doses of green tea extract may burden the liver.
The most important element is the water temperature – should be in the range of 60-80°C. Water that is too hot will cause excess catechins and tannins to be released, giving the infusion an unpleasant bitterness. Too low a temperature will not allow the full aroma or caffeine to be extracted. Optimum brewing time is 1-3 minuteswhile a shorter time gives a more delicate infusion, and a longer time – more intense and expressive. Interestingly, high quality sencha allows you to pour the same leaves several times – each subsequent brewing reveals different flavor nuances, from fresh, plant tones to deeper umami accents.
The brewing method affects both the taste and the content of bioactive substances. Lower temperatures help retain more L-theanine, which is responsible for the relaxing effect, while higher temperatures increase the extraction of caffeine and catechins, which are responsible for the stimulating and antioxidant effect.
There is a tradition in Japan brewing sencha in cold waterthe so-called mizudashi. This infusion is prepared by macerating the leaves in cool water for several hours, which allows you to obtain an exceptionally mild taste, devoid of bitterness and at the same time rich in amino acids.
Sources: Terazgotuje.pl, ResearchGate
