12 Evidence-Based Benefits of Wheatgrass

What is Wheatgrass?

Wheatgrass is harvested from the tender shoots of the common wheat plant, celebrated for its dense nutrient profile. It is packed with vitamins, minerals, plant-based protein, and a healthy dose of antioxidants ^[1].

Another advantage of wheatgrass powder is that it is high in chlorophyll, which comprises approximately 70% of the total composition^[2]. Chlorophyll aids in the body's detoxification process, repairs liver damage, and removes toxins from the bloodstream.

Also, wheatgrass has many enzymes and amino acids essential in digestion and the overall performance of the human digestive system ^[3].

Wheatgrass Nutrition Facts

This superfood is loaded with essential vitamins, minerals, and powerful antioxidants that can make a substantial difference to your health. A 10gm serving of wheatgrass powder provides:

Wheatgrass Powder vs. Fresh Wheatgrass

One of the key advantages of wheatgrass powder over fresh wheatgrass is its convenience. Fresh wheatgrass requires meticulous care to grow and juice, which can be time-consuming.

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In contrast, wheatgrass powder is easy to store, measure, and incorporate into your daily routine. This makes wheatgrass powder the ideal choice for busy individuals who want to enjoy the benefits of this powerful superfood.

How Wheatgrass Powder Benefits Your Health?

May Support Immunity and Detoxification

Wheatgrass is packed with vitamins, minerals, antioxidants, and immune-supporting carbohydrates that promote overall health^[4]. Its chlorophyll, structurally similar to human blood, may also enhance immune function.

Chlorophyll can help fight infections and cleanse the body of toxins and other impurities that float in the human body.

Wheatgrass also contains antioxidants, giving us more energy to work throughout the day or engage in activities of interest^[5][6]. Besides, it enhances gastrointestinal tract function and assists in easier digestion as well as absorption of nutrients.

Registered Dietitian Tracy Lockwood explains the benefits of wheatgrass in the below video

May Support Digestion

The benefits of using wheatgrass powder include digestion as it has positive effect on digestion ^[7]. This superfood also contains ingredients that help in digesting other foods and absorbing nutrients in the body ^[8].

Therefore, noted that adding wheatgrass powder benefits to one’s diet could bring about a reduction in bloating, less formation of gas, and better bowel movements^[9]. It also contains a significant amount of fiber which, as mentioned above, can otherwise help to eliminate digestive problems like constipation.

May Have Anti-Inflammatory Properties

Specifically, wheatgrass is well recognized for many health benefits, including tackling inflammation. Chlorophyll in wheatgrass may help reduce inflammation, making it beneficial for conditions like arthritis.

Chronic inflammation, however, varies depending on the cause of the injury and the body’s ability to repair and recover from the damage.

May Help Lower Cholesterol Levels

Some studies suggest wheatgrass may reduce cholesterol. One small human study showed that daily wheatgrass for 10 weeks lowered total cholesterol and triglycerides levels ^[10].

Animal research found that wheatgrass juice lowered lipid levels and raised HDL (“good” cholesterol), which helps clear excess cholesterol ^[11]. While promising, larger human studies are needed. Wheatgrass should be seen as a supplement within a broader health plan.

May Support Cognitive Health and Neuroprotection

Early research indicates wheatgrass might protect nerve cells and support cognitive function, possibly reducing risks of age-related decline like Alzheimer’s disease^[11].

These neuroprotective benefits are still largely theoretical and based on limited studies. Larger human trials are necessary to confirm wheatgrass’s effects on brain health.

May Have Antibacterial Effects Against Food Poisoning

Laboratory studies show that chlorophyll in wheatgrass has antibacterial properties that may inhibit bacteria linked to food poisoning^[12]. However, these results are limited to lab settings, with no animal or human studies confirming their effectiveness in preventing or treating foodborne illnesses.

May Relieve Symptoms of Ulcerative Colitis

A small study in the Saudi Journal of Gastroenterology found that wheatgrass juice helped relieve symptoms of ulcerative colitis, an inflammatory bowel disease^[13].

While the results are promising, the research is limited in scope and scale. More comprehensive studies are required to determine if wheatgrass is a reliable treatment option.

May Help Reduce Chemotherapy-Related Toxicity

Research involving cancer patients suggests that wheatgrass may protect against chemotherapy-related myelotoxicity by supporting bone marrow and maintaining white blood cell counts^[13].

This could reduce treatment interruptions and boost immune function. However, current findings are preliminary, and larger clinical trials are needed to confirm these benefits.

Might Aid in Regulating Blood Sugar Levels

Animal studies suggest wheatgrass may help regulate blood sugar by boosting insulin levels and lowering glucose in diabetic rats^[14]. However, there is little evidence from human trials, so it’s unclear if these effects apply to people with type 2 diabetes. More research is needed before recommending wheatgrass for blood sugar control.

May Help Soothe Arthritis Pain

Laboratory studies indicate that wheatgrass can reduce oxidative stress and inflammatory markers associated with arthritis pain^[15]. Though these results are encouraging, human research is limited.

Wheatgrass may be worth trying as part of an overall wellness plan, but it’s important to consult a doctor before use.

May Help Support Weight Management

One of the main benefits that comes with the use of wheatgrass powder is that it can help with weight loss^[16]. An excellent source of nutrition without many calories, wheatgrass may decrease appetite as well as provide the ability to eat less.

It is also a rich food source of fiber that helps regulate metabolism and has the bonus of making it easier to manage food intake when it comes to slimming down.

May Help Support Skin and Hair Health

The high chlorophyll content in wheatgrass powder offers numerous benefits for skin and hair health. Chlorophyll is known for its antibacterial and anti-inflammatory properties, which can help in reducing acne and improving skin conditions^[17].

Additionally, the antioxidants present in wheatgrass powder benefits can support healthy hair growth and reduce scalp issues like dandruff and itchiness.

Dr. Chris Reynolds,

A Australia-based doctor says,

Although, chlorophyll is essential for keeping us all breathing, it has little if any physiological or positive effect on human health. The benefits of wheatgrass are largely biological (cancer prevention, detoxification and healing), not nutritional as most purveyors of wheatgrass in its various forms would have one believe.

Link Between Wheatgrass and Cancer Prevention or Treatment

The antioxidants and anti-inflammatory properties in wheatgrass could help defend the body against cancer. Some research suggests that it could maintain healthy white blood cell counts and decrease inflammation in patients with colorectal cancer during chemotherapy^[18].

Further research is needed with people before it can be included in regular cancer treatments.

How to Incorporate Wheatgrass into Your Diet

Wheatgrass powder may offer numerous benefits that can easily be integrated into your daily routine. Here are several ways to take wheatgrass:

• Smoothies and Shakes: Adding a teaspoon of wheatgrass powder to your morning smoothie or shake can boost your nutrient intake without altering the flavor significantly. Try blending wheatgrass powder with fruits like bananas and berries, a cup of spinach, and a scoop of protein powder for a hearty start to your day.
• Soups and Stews: A simple yet effective method is to sprinkle wheatgrass powder into your soups and stews. This not only enhances the nutritional content but also blends well with the other ingredients.
• Salad Dressings: Incorporate wheatgrass powder benefits into your homemade salad dressings. Mix it with olive oil, lemon juice, and your preferred herbs for a nutrient-packed dressing that can elevate the taste of your salads.
• Baked Goods: Believe it or not, wheatgrass powder benefits can be a part of your baked goods too. Add a spoonful to your muffin or pancake batter for an extra health boost without significantly altering the taste.
• Wheatgrass Shots: For a quick intake, mix wheatgrass powder with a small amount of water and consume it as a shot. This method is highly popular for those who want to quickly get their wheatgrass out of the way.

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What are the Side Effects of Taking Wheatgrass?

Wheatgrass may be beneficial for our health, but like any other supplement, it can cause side effects when taken in the wrong manner, for a long time, or in a larger dose than recommended.

The side effects that were reported are minor digestive complications, which include nausea, constipation and sometimes even headaches^[19]. Herbs may have different effects for different people, so it is good to assess your body’s reaction, especially when having wheatgrass for the first time.

Drugs & Medications Interactions

Wheatgrass contains vitamin K, which may conflict with the way blood-thinning medications, including warfarin, are supposed to work^[20]. If you are on blood thinners, first check with your healthcare provider before starting to consume wheatgrass, as it may reduce the effectiveness of your medicine.

Safe Limits and Doses of Administration

It may be consumed raw or in the form of juice. Fresh wheatgrass juice is recommended to be taken between 100-200ml, and wheatgrass powder should be taken between 10-15 grams daily.

It is recommended that one should start with a low dosage and gradually increase from that point so that the body can adapt to it.

READ MORE - How to Choose the Best Affordable Greens Powder?