Barley grass, derived from the young shoots of the barley plant, is a nutrient-dense superfood that offers a wide range of health benefits. It is rich in vitamins, minerals, antioxidants, and other beneficial compounds. Barley grass is often consumed in the form of a powder, which can be easily added to smoothies, juices, or water.
The most well studied benefits of barley grass seem to be in relation to cholesterol and immune system improvements, but in general most of it’s benefits beyond it’s nutritional and anti oxidant ones are quite tenuous as it stands.
That’s not to say that it isn’t beneficial for weight loss, as it can be quite filling and high fiber diets do tend to be positive overall. So, there’s some reasonably validity in that regard as well.
In short, Barley Grass is likely quite good for you, but do take some of the health benefits people often claim with a pinch of salt.
Barley Grass Nutrition
Barleygrass is quite good in terms of it’s vitamin and mineral profile against it’s calorie density. With one serving normally containing around 20 calories, in a powdered form and delivering 25mg of magnesium, 1mg of iron, 2mg of protein and a reasonably high amount of other vitamins. Although, generally speaking the anti oxidants are where it really shines, as a lot of leafy greens like spinach do outperform it in terms of micronutrient content.
Vitamins and Minerals
Barley grass is a rich source of vitamins A, C, E, and K. It also contains an array of B vitamins, including B1, B2, B3, B6, and B12.
In terms of minerals, barley grass has a good amount of calcium, iron, magnesium, manganese, and zinc.
Antioxidants
Barley grass has a solid amount of antioxidants, most notably superoxide dismutase (SOD), beta-carotene, and vitamin E. These antioxidants help protect the body against harmful free radicals, which can contribute to oxidative stress and chronic diseases. [1]
The SOD in barley grass the important bit, as it is a powerful enzyme that supports cell health and reduces inflammation. Although whether or not you’d get enough from one serving of barleygrass is up for debate.
Amino Acids
Barley grass contains all nine essential amino acids, making it a complete protein source. Amino acids are the building blocks of proteins and are essential for numerous bodily functions, including muscle synthesis, hormone production, and immune function. [2]
The amino acid profile of barley grass includes arginine, lysine, leucine, and valine, among others. This is quite useful for vegans in particular who can often suffer from amino deficiencies as there are very few complete protein sources available to them.
Powerful Antioxidant Properties of Barley Grass
Barley grass is as we’ve mentioned rich in SOD, which helps protect the body against free radicals. Free radicals are unstable molecules that can cause cellular damage and contribute to various diseases, including cancer, cardiovascular disorders, and aging.
By promoting cellular health, barley grass supports health as a whole.
Anti-Inflammatory Effects
Inflammation is a natural response by the body to injury or infection. However, chronic inflammation can contribute to the development of numerous diseases, such as arthritis, heart disease, and certain types of cancer. However, there are much more potent plant compounds for this than those in barley grass, such as curcumin from turmeric. [3]
Digestive Health and Detoxification
Barley grass contains a lot of enzymes that can aid in the digestion and absorption of nutrients. These enzymes include cytochrome oxidase, oxidase, catalase, and transhydrogenase, which help break down food and fats more efficiently. [4]
These enzymes can in turn help alleviate digestive issues such as bloating, gas, and constipation. Therefore the claims that Barley Grass supports the body's natural digestive processes are reasonable.
Alleviating Digestive Issues
As a result of the enzymes we mentioned there are also claims that barely can help reduce inflammation in the gastrointestinal tract, making it beneficial for conditions such as ulcerative colitis and irritable bowel syndrome (IBS). [5]
Which seeing as the enzymes themselves have been studied for this purpose is again reasonable, although the volume of the enzymes in barley grass as a standard serving may not be enough to achieve the desired effects.
Supporting Detoxification Processes
Barley grass contains chlorophyll which has been shown to help remove heavy metals and toxins from the body.
A study published in the journal Nutrition Research and Practice examined the hepatoprotective effects of barley grass juice in liver damage induced by alcohol. The study found that barley grass juice helped protect the liver against alcohol-induced oxidative stress and inflammation. [6]
Chlorophyll also supports liver function, which is crucial for detoxification. By assisting in the elimination of toxins, barley grass promotes overall health and well-being.
Boosting the Immune System
Barley grass is rich in vitamin C, a powerful antioxidant that plays a crucial role in supporting the immune system. Vitamin C has been shown to help strengthen the bodies immune response in general. [7]
Antioxidants also have immune boosting which can help the body's defenses against pathogens and foreign invaders. .
Research published in the journal Biomedicine & Pharmacotherapy investigated the immunomodulatory effects of barley grass extract in mice. The study found that barley grass extract significantly enhanced immune function, stimulating the production of immune cells and cytokines. But, these are of course animal trials, meaning it wouldn’t essentially. [8]
Potential Cancer-Fighting Properties
Research suggests that barley grass may possess some anti-cancer properties although it should be noted that there isn’t a great deal of evidence to suggest this beyond anti-oxidant benefits in general.
Barley grass contains various compounds that exhibit anti-cancer effects. These compounds, including antioxidants, chlorophyll, and enzymes, help protect against DNA damage, inhibit the growth of cancer cells, and promote apoptosis (cell death) in cancer cells.
Studies have shown that barley grass extract can inhibit the growth of tumor cells and prevent their spread. The compounds present in barley grass exert anti-tumor effects, but a lot of things show this without much coming from it in the way of usable research. [9]
A study published in the journal Biomedical Reports demonstrated that barley grass extract induces apoptosis (programmed cell death) in cancer cells by increasing intracellular reactive oxygen species (ROS) production. The study highlighted the potential of barley grass as a natural therapeutic agent for cancer treatment. [10]
Managing Blood Sugar Levels
Barley grass has a low glycemic index, meaning it has a minimal impact on blood sugar levels. It releases glucose into the bloodstream more slowly, preventing sudden spikes and crashes in blood sugar.
Promoting Heart Health
This is really where one of the more well known benefits and directly studied elements of barley grass comes into play.
A study published in the Journal of Ethnopharmacology investigated the effects of barley grass juice on lipid profiles. The study found that barley grass juice inhibited obesity and improved lipid profiles, suggesting its potential as a natural remedy for preventing cardiovascular diseases. [11]
Lowering Cholesterol Levels
Barley grass has been shown to lower cholesterol levels, particularly LDL (bad) cholesterol. High cholesterol is a risk factor for heart disease, and reducing LDL cholesterol can help prevent the development of cardiovascular problems. [12]
Maintaining Healthy Blood Pressure
High blood pressure is another significant risk factor for heart disease. Barley grass contains minerals such as potassium and magnesium, which help regulate blood pressure and promote cardiovascular health.
Barley Grass For Weight Loss
Barley grass is high in fiber, which can help promote feelings of fullness and reduce calorie intake. Fiber adds bulk to your diet, which makes people less likely to overeat in general.
Promoting Satiety
The high fiber content of barley grass helps promote satiety, keeping you feeling full and satisfied for longer periods. This can help prevent unnecessary snacking and overeating, which can support weight loss. [13]
Adding barley grass to smoothies, salads, or soups can enhance their nutritional value and promote feelings of fullness.
A study published in the journal Oxidative Medicine and Cellular Longevity found that the functional ingredients of barley grass exert preventive and therapeutic effects on chronic diseases, including obesity, in human beings, as in theory it could aid lipase inhibition, although the evidence is very limited.
Enhancing Skin Health
A lot of the vitamins and minerals in barley grass are beneficial for skin, most notably A, C, and E, as well zinc and copper. [14]
Anti oxidants have also been shown to contribute to preventing premature aging and wrinkles. [15]
Barley grass's detoxifying properties can also help promote a healthy complexion.
How to Use Barley Grass?
There are several ways to incorporate barley grass into your diet and reap its numerous health benefits. Let's explore some of the most common methods.
Barley Grass Powder
Barley grass powder is a convenient and versatile way to incorporate this superfood into your daily routine. It can be easily mixed with water, added to smoothies, or sprinkled over salads and soups. Start with a small serving size and gradually increase as needed.
Fresh Barley Grass Juice
If you have access to fresh barley grass, juicing it can be an excellent way to enjoy its benefits. Simply harvest the young shoots, wash them thoroughly, and pass them through a juicer. Drink the fresh juice immediately to maximize its nutritional value.
Barley Grass Supplements
If fresh barley grass or powder is not readily available, you can opt for barley grass supplements in the form of capsules or tablets. Ensure that you choose high-quality supplements from reputable brands to ensure maximum potency and safety.
What Are The Benefits of Barley Grass?
Barley grass is quite highly dense in terms of nutrients against it’s calorie content. It’s not exactly a miracle cure for anything, but in general it is of course healthy. It’s main virtue is it’s anti oxidant content, which is a notable benefit.
Barley Grass FAQ
How is barley grass consumed?
Barley grass can be consumed in various ways, including as a juice, powder, or capsules. Barley grass juice is made by juicing the fresh leaves, while the powder and capsules are made from dried and ground barley grass.
Is barley grass gluten-free?
Yes, barley grass is gluten-free. It is derived from the grass part of the barley plant, which does not contain gluten. However, if you have celiac disease or gluten sensitivity, it is important to ensure that the barley grass product you choose is certified gluten-free to avoid any cross-contamination.
Can barley grass help with weight loss?
Barley grass is often touted as a weight loss aid due to its nutrient density and low-calorie content. It can help support weight loss efforts by providing essential nutrients while keeping calorie intake in check. However, it is important to note that no single food or supplement can guarantee weight loss. It should be consumed as part of a balanced diet and healthy lifestyle.
Does barley grass have any side effects?
In general, barley grass is considered safe for consumption. However, some individuals may experience mild side effects such as nausea, diarrhea, or allergic reactions. It is advisable to start with small amounts and monitor your body's response. If you have any underlying health conditions or are taking medications, it is recommended to consult with a healthcare professional before incorporating barley grass into your diet.
Is barley grass safe for everyone to consume?
Barley grass is safe for most individuals to consume. However, pregnant and breastfeeding women, children, and individuals with specific health conditions should exercise caution or consult a healthcare professional before adding barley grass to their diet. Additionally, those with gluten intolerance or celiac disease should ensure they are using gluten-free barley grass products.
Can barley grass help with detoxification?
Barley grass is often associated with detoxification due to its high chlorophyll content. Chlorophyll helps eliminate toxins, purify the liver, and support the body's natural detoxification processes. However, it is important to note that detoxification is a complex process involving various organs and systems in the body. Barley grass can be a part of a healthy detoxification regimen, but it should not be relied upon as the sole method for detoxification.
Does barley grass have any nutritional value?
Barley grass is highly nutritious and offers several essential nutrients. It is rich in vitamins A, C, E, and K, as well as minerals such as calcium, iron, magnesium, and potassium. It also contains antioxidants, enzymes, amino acids, and chlorophyll, making it a nutrient-dense superfood.
Where can I buy barley grass products?
Barley grass products can be found in health food stores, organic markets, and online retailers. There are various forms available, including barley grass juice, powder, and capsules. When purchasing, it is important to choose high-quality, organic products from reputable brands to ensure the best possible nutritional value.
References
1 - https://pubmed.ncbi.nlm.nih.gov/26477798/
2 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031860/
3 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6461650/
4 - https://pubmed.ncbi.nlm.nih.gov/29849880/
5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4119638/
6 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7149453/
7 - https://pubmed.ncbi.nlm.nih.gov/29849880/
8 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5904770/
9 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449973/
10 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449973/
11 - https://pubmed.ncbi.nlm.nih.gov/30951844/
12 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4458530/
13 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6768815/
14 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/
15 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514576/
