Wheatgrass, the newly sprouted leaves of the common wheat plant ( Triticum aestivum ), has gained popularity in recent years. You can find it in juice bars and health food stores across the United States. Most people drink it as juice, take 1 to 2 ounces on its own, or add it to their favorite smoothie or juice recipe. You can also find it in powder and supplement form at most health food and grocery stores.
While many farmers grow wheatgrass for animal feed, people are starting to buy or grow their own and incorporate it into their diets. It is harvested early in development, usually 7 to 10 days after planting. It may look like the grass in your front yard, but the young shoots of the wheat plant are packed with nutrients that can provide important health benefits.
health benefits
Health food enthusiasts have been talking about the health benefits of wheatgrass for years. While more research is needed to prove these claims, research has found that young wheat may offer some important benefits.
Wheatgrass is low in calories but rich in nutrients, including antioxidants like glutathione, vitamin C, and vitamin E. Antioxidants fight free radicals in the body, reducing oxidative stress and preventing health conditions such as arthritis, cancer, and neurodegenerative diseases.
Wheatgrass health benefits include:
cancer prevention
Wheatgrass has antioxidant properties that may help prevent cancer. Some studies show it can help kill cancer cells. Most of these studies are test tube studies. More research is needed to prove wheatgrass' anti-cancer effects.
One study suggests that wheatgrass may help reduce the side effects of traditional cancer treatments. Again, more research is needed.
fight infection
The chlorophyll in wheatgrass has antibacterial properties. Applied to the skin, it can help treat burns and lesions by preventing infection. Some studies also suggest that drinking wheatgrass juice may help treat antibiotic-resistant infections.
May lower cholesterol levels
Multiple studies show that wheatgrass may help lower cholesterol levels and help reduce the risk of heart disease. However, the only studies available now are animal studies. One study showed that wheatgrass can lower LDL cholesterol and triglycerides, similar to atorvastatin (a common cholesterol-lowering drug). While the results are encouraging, human studies are still needed to determine whether wheatgrass actually has an effect on cholesterol levels.
Reduce inflammation
Some studies suggest that wheatgrass may help relieve chronic inflammation and reduce the risk of diseases such as heart disease and cancer. A small study found that drinking half a cup of wheatgrass juice every day for a month helped reduce bleeding in people with ulcerative colitis. Other test-tube studies suggest that the chlorophyll in wheatgrass may help reduce inflammation in the body.
Helps healthy digestion
Wheatgrass contains enzymes that help the body break down food and absorb nutrients, which may aid in good digestion. Drinking wheatgrass juice can also help detoxify your system, thereby reducing bloating, gas, and stomach upset.
blood sugar regulation
Some studies suggest that wheatgrass juice may help regulate blood sugar levels and help people with diabetes control their blood sugar levels. Because these studies involved mice, more research in humans is needed to determine whether there is an actual link between wheatgrass and blood sugar management.
Can improve cognitive function
Wheatgrass may have neuroprotective properties, meaning it may help improve cognitive function and reduce the risk of diseases like Alzheimer's disease.
Nutrition
Wheatgrass is often called a superfood. It contains many essential vitamins, minerals, antioxidants and other nutrients that are beneficial to health. Nutrients in wheatgrass include:
- Vitamin A
- Vitamin C
- Vitamin E
- Vitamin K
- B vitamins
- calcium
- iron
- magnesium
It also contains important enzymes, phytonutrients and chlorophyll.
Nutritional information per serving
A 1-ounce serving of wheatgrass juice contains:
- Calories: 10
- Protein: 2 grams
- Fat: 0g
- Carbohydrates: 2 grams
- Fiber: 0 g
- Sugar: 2 grams
Things to note
Generally speaking, wheatgrass is safe to eat. However, there are a few things to remember:
pregnancy problems
Wheatgrass grows in soil or water and people eat it raw. Therefore, it can be contaminated with bacteria that can be harmful to a developing baby. Women who are pregnant or breastfeeding should avoid wheatgrass.
gluten problem
Wheatgrass is the fresh sprouts of the wheat plant. Even so, they are gluten-free. Gluten is found in the kernels of wheat, not the wheatgrass. If your grass is cut at the right time, they shouldn't contain any gluten. However, there is a risk of cross-contamination, so if you are gluten-sensitive, you should make sure your wheatgrass comes from a certified gluten-free producer.
It is not a substitute for routine medical care
While there is plenty of anecdotal evidence that wheatgrass can help with many health complications, it should not be used as a substitute for traditional medical care. If you have any health concerns, always consult your doctor first.
How to use wheatgrass
You can find fresh wheatgrass in the produce section of most grocery stores, or you can grow it at home. You can insert the blade through the juicer to make 1 to 2 ounces of juice, or you can add the juice to your favorite smoothie or juice.
Some grocery stores and many health food stores also sell wheatgrass powder or capsules. You can add the powder to smoothies and juices, or swallow the capsules with a glass of water.
Smoothies aren't the only option for incorporating wheatgrass into your diet. You can also sneak it into other recipes, such as:
- salad dressing
- Fruity or mocktails
- Dips, such as hummus or guacamole
- Soup
- Chocolate Truffles or Cupcake Frosting
