- Joel Muñoz
- Apr 9
- 13 min read
What are the health benefits of yerba mate, an Argentine beverage?
Mate is a natural source of antioxidants and nutrients that improve health. Consuming yerba mate strengthens the immune system, helps control weight, increases energy, and improves concentration. Additionally, its diuretic properties help eliminate toxins from the body, while its polyphenols help lower cholesterol. This powerful South American elixir also promotes digestion and is an excellent ally for maintaining a healthy lifestyle.
Tea and coffee drinkers may not know that yerba mate infusions are healthier and more beneficial. A summary of its properties and why it's a super drink:
1. Yerba mate is a great nutritional supplement
Mate is one of the most beneficial infusions in existence, as confirmed by numerous scientific studies that also support its positive effects on physical and mental well-being. Yerba mate is naturally composed of almost all the micronutrients the body needs. Regular consumption represents a wealth of benefits that improve the overall immune system, detoxify the body, and prevent many diseases. In addition to its antioxidants and polyphenols, yerba mate is rich in minerals, amino acids, and essential vitamins, primarily from the B group, which contains 8 of the 13 vitamins the body needs. These vitamins are essential for optimal DNA function, cell renewal, and the efficient processing of essential fats and proteins.
It is also rich in important minerals such as potassium and magnesium, which promote proper heart function; and other compounds such as chlorophyll, phytonutrients, tannins, trace elements, and flavonoids, which give it additional health-promoting properties and effects. Its caffeine content is balanced by theobromine and theophylline, stimulating the central nervous system with a powerful effect that is energizing and restorative, both for the mind and body.
In fact, mate could be considered a superfood: It has a powerful effect on health; it is a rich source of vitamins and minerals; and it is abundant in phytonutrients and phytochemicals such as antioxidants, detoxifiers, phytoestrogens, and cell regulators.
All these properties make yerba mate one of the best beverages in the world by the popular CNN Travel magazine, which describes mate as "one of the world's most surprising and pleasurable discoveries." On the list, mate ranks above the world's best-selling energy drink. Read more about what makes mate one of the best beverages in the world.
2. Yerba mate helps prevent diseases
Yerba mate tea contains powerful compounds that have been used therapeutically since the time of the ancient Guarani people. Native South American indigenous people cultivated Ilex paraguariensis plants, venerating them as a sacred gift from the gods, which they called "Caa-mate." "Caa" refers to the plant or herb, and "mate" refers to the gourd from which they drank it. But the power of yerba mate is not a jungle myth. The virtues of this plant have been repeatedly proven throughout history, demonstrating its effectiveness in controlling certain ailments.
For example, a study conducted by the Federal University of Santa Catarina in Brazil and published in the Journal of the American College of Nutrition maintains that regularly drinking yerba mate tea can reduce the risk of, and in some cases even prevent, type 2 diabetes mellitus. The study, conducted on diabetic and pre-diabetic patients, showed that yerba mate improves both sugar control and the lipid profile in the patients' blood; and when combined with proper nutrition, mate is highly effective in lowering lipid levels such as bad cholesterol and triglycerides in pre-diabetics, also reducing the risk of developing coronary heart disease.
By preventing the buildup of bad cholesterol and triglycerides in the arteries, drinking mate reduces the risk of arteriosclerosis and cardiovascular disease; and it also increases HDL cholesterol, known as "good cholesterol," which protects against heart attacks. The polyphenols in yerba mate also protect myocardial tissue and prevent cell death associated with restricted blood flow in conditions such as heart attack.
An experimental study conducted by the Faculty of Exact and Natural Sciences at the University of Buenos Aires and published in the prestigious journal Movement Disorders has shown that yerba mate may increase the lifespan of neurons affected by Parkinson's disease. The study argues that some compounds in yerba mate, such as theobromine and chlorogenic acid, have demonstrated more potent neuroprotective properties than caffeine and nicotine, suggesting that mate may hold the key to both preventing Parkinson's disease and developing and perfecting future treatments.
Although drinking mate alone does not directly prevent osteoporosis, it has been shown to have a protective effect on bones and help maintain bone density, according to a study conducted at the Faculty of Medical Sciences of the National University of Rosario. This benefit has been extensively studied in patients at risk of rapid bone loss, such as menopausal women.
By preventing certain types of oxygen from destroying the membrane of red blood cells, a process known as oxidative stress, mate also acts as a preventive factor for diseases that derive from this process, including Alzheimer's disease, when drinking a liter of mate per day. And if that were not enough, the University of Illinois discovered that caffeoylquinic acid and its derivatives extracted from mate not only induce the death of colon cancer cells; they also reduce the signs of inflammation that trigger the development of this cancer.
3. Yerba mate is an antioxidant
Yerba mate, consumed in its traditional form, is a powerful antioxidant, surpassing red wine, green tea, black tea, and orange juice. This is reflected in its high content of polyphenols, equivalent to chlorogenic acid and gallic acid, capable of counteracting the harmful effects of free radicals, whose excess is responsible for increasing and accelerating the aging process and the development of chronic diseases; as well as restoring the body's cellular balance.
However, the mere presence of polyphenols in a food does not guarantee that they are fully assimilated. So, what is the secret behind mate's great antioxidant power? Several studies over the years agree that it may be due to the way mate is consumed, since adding hot water (as it is traditionally consumed) efficiently extracts all the substances. That is to say, although there are other ways to drink it, such as cold mate or tereré, and cooked mate (strained or in tea bags), hot mate cebado, its most traditional form and where the greatest amount of yerba mate is used, can contain up to 90% more antioxidants than the famous green tea.
The antioxidant capacity of yerba mate can also increase during the manufacturing process, during the aging period after its initial grinding, when it remains in storage for approximately 12 months to reach maturity and thus acquire the distinctive flavor, color, and aroma of a good mate. Hence the importance of choosing high-quality yerba mate that comes from a reliable production process. Another factor that greatly influences yerba mate's ability to reduce cellular oxidation is the blend of natural herbs added, such as mint, pennyroyal, peppermint, and lemon balm, which enhance the properties of the yerba mate.
Antioxidants improve natural defenses and prevent cellular deterioration, often accelerated by the stress of daily life and excess free radicals that damage and oxidize the body's cells. Therefore, yerba mate increases the self-protective and preventative capacity of those who drink it.
4. Yerba mate helps regulate cholesterol and improve blood pressure levels.
Many studies have shown that yerba mate improves cardiovascular function, reducing cholesterol levels by 15% to 18% if consumed daily, even preventing conditions such as arteriosclerosis. It also has a mild hypotensive and vasodilatory effect that can be beneficial for people with high blood pressure. This is because yerba mate optimizes the activity of compounds called saponins, which bind to LDL cholesterol, also known as "bad cholesterol," and help the body eliminate it much faster than usual. In turn, saponins increase HDL cholesterol, known as "good cholesterol," preventing the onset of cardiovascular problems.
The body needs cholesterol to form healthy cells and function properly. However, when too much cholesterol circulates in the blood, it oxidizes and accumulates, forming fatty deposits that clog arteries, increasing the risk of certain diseases such as arteriosclerosis and other cardiovascular conditions. The antioxidant power of polyphenols, along with the action of vitamin C, magnesium, and manganese contained in yerba mate, reduce cholesterol oxidation and prevent it from accumulating in the arteries. This action acts as a hypotensive and vasodilator, thus contributing to the cardiovascular system.
Therefore, in addition to combining a healthy lifestyle with exercise, including yerba mate in your diet is an excellent natural alternative to combat high levels of bad cholesterol.
5. Yerba mate is digestive
Drinking mate positively influences the stomach and digestive processes by stimulating the production of bile and gastric acids, while improving bowel movements. The properties of yerba mate make it an excellent ally for relieving constipation, especially when accompanied by 2 liters of fluid per day.
This benefit is further enhanced when combining mate with digestive herbs; the most commonly used for this purpose are dandelion (digestive, antioxidant, anti-inflammatory, and diuretic), sage (digestive, antibiotic, astringent, antioxidant, and relaxing), rosemary (digestive, purifying, stimulant), pennyroyal (digestive, aphrodisiac, and relieves menstrual discomfort), and mint (digestive, analgesic, and anti-inflammatory). So, don't hesitate to create your own yerba mate infusion with some of these herbs.
It's also recommended to combine mate with a fiber-rich diet. Among the best digestive snacks to accompany mate are fresh fruits such as apple, pineapple, and orange (you can even add a few slices to the mate infusion), whole-grain bars with a high fiber content, and nuts such as walnuts and almonds. Drinking mate also helps you develop healthy habits that improve your overall digestive system, such as exercising and playing sports thanks to the energy it provides.
6. Yerba mate is a natural energizer
Thanks to its caffeine content (also known as "mateine"), mate increases stimulation and concentration, promoting better performance in everyday activities that require mental focus and optimal alertness, such as study, work, or physical activity. Although the effect is similar and both contain relatively the same amount of caffeine, the stimulating effects are different. Coffee can have an overpowering effect, while mate "wakes up" the drinker in a more measured and pleasant way. This may be because the caffeine in mate is more diluted in a larger amount of water, which is sipped slowly.
Mate is noticeably healthier than commercial energy drinks and hypertonic beverages, as these have a high concentration of substances such as caffeine (sometimes so high that it can cause insomnia and nervousness), sugar (up to 10%), colorings, carbohydrates, and electrolytes. Mate, on the other hand, is a natural beverage, and its energizing effect comes from nature itself, not from an artificial process. Including mate in your daily diet has countless benefits for the body, while these commercial beverages, despite not being toxic, have no added value.
Mate, as a very particular type of energizer, stimulates neurons and favors brain activity, conscious perception, memory and reasoning. In addition, it contains other xanthines, theobromine and theophylline, whose relaxing effects help regulate all the body's systems. All this indicates that the restorative property of mate on the mind and body is superior to other caffeinated drinks, since it acts differently and has a dual stimulating and relaxing effect. Drinking mate throughout the day energizes and stimulates but calms at the same time, and although mate has an energizing effect, it increases resistance to physical fatigue and lifts the mood; it does not affect the quality of sleep and rest.
7. Yerba mate purifies your body
Mate has a diuretic and mildly laxative effect, preventing fluid retention and improving kidney function. This helps the body eliminate toxins and purify itself naturally. These diuretic properties of mate are completely natural. It inhibits the antidiuretic hormone arginine vasopressin (AVP), stimulating urine output. However, you should compensate by drinking 2 liters of water per day to ensure your body stays hydrated.
Mate also stimulates bowel movements, helping the body in its natural process of eliminating waste and toxins that may be retained. Therefore, it is recommended for people who suffer from constipation. This benefit can be enhanced by combining mate with digestive herbs and a fiber-rich diet.
However, all experts agree that drinking mate in no way replaces the minimum recommended daily water intake of approximately two liters. So, along with your mate kit, remember to always have a glass of water handy to take full advantage of all the nutritional properties of mate.
8. Yerba mate is perfect for sports
Drinking yerba mate is beneficial for optimizing physical exercise, starting with its caffeine content, which stimulates the nervous system, making it ideal before any physical or intellectual activity. This beverage is recommended for athletes as an alternative to other commercial energizers.
Drinked before training, mate acts as a much more natural stimulant than energy drinks and other sports supplements. During training, mate metabolizes carbohydrates more effectively and prevents the buildup of lactic acid in the body, which increases physical endurance, reduces fatigue, and therefore increases the ability to train for longer periods of time. Furthermore, the recovery rate after an exercise routine is significantly increased by drinking yerba mate, according to a study in the British Journal of Nutrition. Mate improves motor skills and has anti-inflammatory effects after training, especially during high-impact sports. Read more about the benefits of mate for athletes before, after, and during training.
In fact, some say that mate is the secret to the success of some acclaimed soccer players. Players on the national teams of Uruguay, Argentina, and Paraguay regularly consume mate, including world stars like Leo Messi and Luis Suárez. Mate stimulates and improves the overall physical condition of soccer players, which translates into superior performance on the field.
But the virtues of mate have transcended the borders of South America, and today more and more international athletes are drinking mate. This is the case with French striker Antoine Griezmann, who confesses to drinking it religiously every morning; Chinese forward Wu Lei, who caused a stir on Chinese social media when he appeared to be sharing a mate with his Argentine teammate, "El Mono Vargas"; and even Italian Alice Beretta, a professional hockey player for the Italian national team.
9. Yerba mate helps maintain a healthy weight
In addition to having minimal sodium and zero fat, yerba mate is very low in calories, so it can be easily included in any diet and in the routine of anyone trying to control their weight or simply preferring a healthy diet. In this article, you can read more about the effects of yerba mate on the body and how to lose weight by drinking mate.
With its diuretic and purifying properties, drinking mate prevents weight gain due to fluid retention and promotes the rapid elimination of toxins. It also speeds up the metabolism and encourages it to burn more calories, especially during physical activity. Although mate should not be used as a substitute for meals, it is true that drinking mate creates a feeling of satiety and decreases overall appetite, which can contribute to a weight-loss diet. And, by having a positive effect on mood, it can prevent what is known as "emotional appetite," or hunger caused by stress.
But what makes mate stand out as a complement to a healthy lifestyle are its multiple nutritional properties, which, beyond weight loss, help maintain the body in a state of overall well-being that lasts over time. The properties and nutritional benefits of yerba mate in general are so beneficial that consuming it regularly is highly recommended to stay physically, mentally, and emotionally fit.
In fact, for those who like to take care of their personal appearance in general, yerba mate is an excellent ally in a beauty routine. For example, it has excellent properties for the skin and hair. There are even shampoos, oils, creams, soaps, and even bath salts with yerba mate extract.
10. Yerba mate has a positive effect on mental and emotional health
Finally, consuming yerba mate has a positive effect on mental and emotional health, considered a kind of completely natural antidepressant; and for this reason, it also has the reputation of being a "good companion" at any time of day. Drinking mate in the morning, for example, guarantees the drive and willpower necessary for the day's tasks thanks to its caffeine content. However, this energizing sensation provided by mate is kind to the mind and body, acting gradually and without unpleasant side effects. And because it is taken little by little, this "energy boost" is better dosed. Unlike other caffeinated beverages and commercial energy drinks, drinking mate has very little influence on the sleep cycle, so it generally does not cause insomnia.
Mate is traditionally enjoyed with family, friends, and colleagues in gatherings called "mateadas," where people share the same container and straw, as dictated by the tradition of mate drinking in Argentina. This ritual is ideal for creating pleasant moments and memories with loved ones, contributing to a healthy social life.
How to get the most out of all the benefits of mate
Although it may seem like a miracle drink with all these qualities, the truth is that all of mate's properties have been scientifically proven, and simply including it in your daily routine is enough to bring the full power of the jungle to your body. However, there are more effective ways to harness that power.
First and foremost, we must use high-quality yerba mate. This is essential for the best flavor, aroma, and experience. To determine the quality of a particular yerba, it is necessary to use all five senses and observe the color, texture, smell, even the sound of the crunching leaves. Often, the quality of a yerba mate is determined by the entire production process it goes through from its origin to our hands. For example, at Establecimiento Las Marías, the high quality of Taragüi yerba mate is guaranteed at all stages of its production, from obtaining the raw material to its consumption, including its original packaging.
You can even choose a yerba mate that suits your tastes and your personal preferences. If you like citrus flavors, you can choose fruit-flavored mates; if you prefer sweeter tones, there are versions with vanilla or honey. There are even versions without stems or with a low content of the yerba's characteristic dust. You can even enhance the benefits and flavors of mate by adding herbs at home that have the effect you're looking for, such as digestive herbs like mint or calming herbs like chamomile.
After choosing the best yerba mate, you'll need the appropriate equipment to prepare it. Make sure you have a good mate (we recommend a glass one wrapped in a thermal material like leather) and that you've cured it properly before using it; a suitable bombilla (the best are nickel silver or silver); and take good care of it.
Always consider the season when preparing your mate. While the most traditional method, and the one that best extracts all the yerba mate's components, is a hot infusion, the cold version called tereré, a beverage composed of mate, ice, and water, is very popular during the summer. It's a traditional drink in Paraguay, often featuring natural flavorings or even juices.
If you have any special health conditions, always consult your doctor about the best way to incorporate mate into your daily life.
In countries like Argentina, drinking mate is common at any time of day, but especially at breakfast and snack time. Take advantage of this time to enjoy a gourmet moment with your mateada and experiment with some recipes!
Going on a trip? No problem, your mate is coming with you! Take your mate kit and order your yerba mate online to receive it in the city of your choice. Taragüi ships to any country in Europe and even recommends the best places to drink mate in Barcelona, one of the continent's most touristic and cosmopolitan cities.
