Yerba mate is a species of the holly family (Aquifoliaceae), with the botanical name Ilex paraguariensis A. Its tea is brewed from the dried leaves of yerba mate, which can be found in the form of an evergreen shrub or tree.

Although mate is an ancient Guaraní beverage, the plant was first cultivated by Jesuit missionaries. In the wild state, the plant becomes a round-headed tree. However, when it’s under cultivation, it remains a small, multi-stemmed shrub that results in a higher-quality tea. The plant requires specific soil and climatic conditions and is grown commercially only in small regions of Argentina, Paraguay and Brazil.

Not a true tea in the botanical sense, yerba mate is produced from leaves and young twigs that are dried, shredded, then typically aged for one year in cedar containers before being marketed as yerba mate loose-leaf tea, tea bags or as a bottled drink. It can also be smoked or roasted, but it’s best to avoid these options (more on that later).

Once brewed, the tea has a greenish color and an earthy, herbal aroma. The flavor of brewed mate is mild, sometimes described as an infusion of herbs and grass reminiscent of some varieties of green tea. It contains caffeine and tannins just like black tea but is less astringent than black tea.

One of the leaders of the study, University of Illinois associate professor Elvira de Mejia, said, “The caffeine derivatives in mate tea not only induced death in human colon cancer cells, they also reduced important markers of inflammation.” Mejia added that this is key since inflammation can lead to cancer progression. (1)

In addition to polyphenols, yerba mate leaves contain saponins. Saponins are phytochemicals, or a class of chemical compounds found in naturally abundant in various plant species.

Saponins have beneficial effects on blood cholesterol levels, cancer and bone health. They’ve also been found to specifically boost the immune system and aid the body in protecting against disease. They possess significant anti-inflammatory properties as well.

Drinking yerba mate is an excellent way increase your intake of phytochemicals, and, phytonutrients, and naturally strengthen your body’s defenses. (2)

Yerba mate contains vitamins A, C, E, B1, B2, niacin (B3), B5 and B complex. It also contains the following essential minerals: calcium, manganese, iron, selenium, potassium, magnesium, phosphorus and zinc.

It contains even more additional health-promoting compounds like carotene, fatty acids, chlorophyll, flavonols, polyphenols, inositol, trace minerals, antioxidants, tannins and at least 15 amino acids. (3)

It might seem hard to believe that you get all these nutrients from one little cup, but it’s true! There aren’t many beverages that can boast such a lengthy lineup of health-promoting power figures.

Studies have shown that consumption of yerba mate tea can naturally improve serum lipid levels, thereby lowering choleserol levels. A study published in the Journal of Agricultural and Food Chemistry showed that yerba mate consumption resulted in a reduction of LDL (bad) cholesterol for healthy dyslipidemic subjects (those with high levels of cholesterol, triglycerides or both, but otherwise healthy) as well as an additional LDL-cholesterol reduction in individuals on statin therapy.

By reducing bad cholesterol, it can also help to reduce the risk for various cardiovascular diseases. (4)

The leaves and stems of yerba mate contain a complex collection of saponins, mainly ursolic acid and oleanolic acid glycosides. Studies in animals have also shown that the saponins in this tea can help reduce body weight. (5)

Yerba mate ingestion has also been proven to increase fat oxidation and energy expenditure during exercise. A 2014 study published by Nutrition & Metabolism examined the effects of yerba mate on healthy males and females. The study concluded that its ingestion can increase the exercise effectiveness for weight loss and sports performance. (6)

Another randomized, double-blind study showed that yerba mate supplementation decreases body fat mass, percent body fat and waist-hip ratio. It exhibited potent anti-obesity abilities that did not produce significant adverse effects. These findings suggest that yerba mate supplementation can be an effective way to fight obesity. (7)