Wheatgrass, derived from the young shoots of the common wheat plant known as Triticum aestivum, has gained considerable attention in the realm of natural health. With its vibrant green color and potent nutritional profile, wheatgrass has become a popular ingredient in juices, powders, and supplements. It is touted for its potential to detoxify the body, boost the immune system, aid in digestion, and provide an array of other health benefits. While many of these claims are yet to be substantiated through extensive research, wheatgrass does offer a range of promising qualities. Most notably it's vitamin and mineral content to calorie ratio.
It should be noted however, that wheatgrass is often used in greens powders, and a lot of bold claims are made around it, that really aren't up to scrutiny. As many companies make health claims that are only shown in these limited animal and test tube studies and the dosages would likely need to be much higher to translate such benefits to humans if they translate at all.
All in all yes, wheatgrass is good for you, even if just for it's nutritional qualities, but, most of the health claims made about it don't hold up to much scrutiny and whilst it is a common ingredient in many greens supplements it is far from the best. It normally makes it's way into such products because it is cheap and has a mild taste which doesn't require much to cover over. It does seem to be effective for bloating and constipation relief in humans and it does also contain several known enzymes to help this so the mechanism for action is well understood in this use case.
Wheatgrass nutrition
Wheatgrass Chlorophyll
One of the most prominent components of wheatgrass is chlorophyll, the pigment responsible for its vibrant green color. Chlorophyll is structurally similar to hemoglobin, the protein responsible for transporting oxygen in our blood. This similarity allows chlorophyll to increase oxygen supply to our body tissues, promoting better overall health and vitality. [1]
Wheatgrass Flavonoids
Flavonoids, another group of compounds found in wheatgrass, possess powerful antioxidant and anti-inflammatory properties. These bioactive compounds can help protect our cells from damage caused by harmful free radicals, reducing the risk of chronic diseases such as cancer, cardiovascular disease, and neurodegenerative disorders.
Vitamins C and E
Wheatgrass is a rich source of vitamins C and E, two essential nutrients known for their immune-boosting abilities. Vitamin C strengthens our immune system, helping our bodies fight off infections and diseases. Vitamin E, on the other hand, acts as a powerful antioxidant, protecting our cells from oxidative damage and supporting overall immune health.
Other Nutrients
In addition to chlorophyll,
flavonoids, and vitamins C and E, wheatgrass contains a wide array of other essential nutrients. These include minerals such as calcium, magnesium, manganese, and zinc, as well as amino acids, enzymes, and dietary fibers. Together, these nutrients work synergistically to promote optimal health and well-being.
While much of the research on wheatgrass is based on test-tube and animal studies, these studies have consistently shown that wheatgrass possesses potent antioxidant properties. For instance, a study conducted on rabbits fed a high-fat diet found that wheatgrass supplementation reduced oxidative stress, improved cholesterol levels, and increased the levels of antioxidants glutathione and vitamin C. Additionally, a test-tube study demonstrated that wheatgrass extract effectively reduced oxidative damage to cells. [2] Although further research is needed to determine the precise impact of these antioxidants on human health, the existing evidence suggests that wheatgrass can play a role in promoting overall well-being.
Lowering Cholesterol Levels
High cholesterol levels can contribute to various cardiovascular issues. Several animal studies have shown that wheatgrass may help lower cholesterol levels. In one study, rats with high cholesterol were given wheatgrass juice, resulting in decreased levels of total cholesterol, LDL (bad) cholesterol, and triglycerides. Notably, the effects of wheatgrass were comparable to those of atorvastatin, a commonly prescribed cholesterol-lowering medication.
Another study conducted on rabbits fed a high-fat diet found that wheatgrass supplementation [3] led to lower total cholesterol levels, increased levels of HDL (good) cholesterol, and improved lipid profiles. While these findings are promising, further research is necessary to determine the impact of wheatgrass supplements on human cholesterol levels.
Wheatgrass Anti Oxidant
The antioxidant properties of wheatgrass have been widely studied and acknowledged. It contains high concentrations of chlorophyll, which acts as a natural detoxifier and helps eliminate harmful toxins from the body. The presence of antioxidant enzymes, such as superoxide dismutase and cytochrome oxidase, allows wheatgrass to convert reactive oxygen species into harmless compounds, reducing oxidative stress. Studies have shown that wheatgrass can scavenge free radicals and protect against DNA damage caused by oxidative stress. Its high content of vitamins C and E further contribute to its antioxidant activity, making it a valuable addition to a healthy diet.
Fighting Inflammation
Inflammation is a natural response triggered by the immune system to protect the body against injury and infection. However, chronic inflammation can contribute to the development of various conditions, including cancer, heart disease, and autoimmune disorders. Wheatgrass and its components have shown potential in reducing inflammation.
A small study involving patients with ulcerative colitis, [4] a form of inflammatory bowel disease, revealed that drinking wheatgrass juice for one month resulted in a significant reduction in disease severity and rectal bleeding. Wheatgrass is rich in chlorophyll, which has proven anti-inflammatory properties. Test-tube studies have shown that chlorophyll inhibits the activity of specific proteins responsible for triggering inflammation. Furthermore, research conducted on cells extracted from arteries demonstrated that chlorophyll reduced inflammation.
While these findings are promising, it is important to note that most studies have focused on specific compounds found in wheatgrass or the effects of wheatgrass on specific conditions. Further research is needed to explore the general population's response to wheatgrass and its potential anti-inflammatory effects. There are however many better natural options for reducing inflammation.
Potential Cancer Prevention
The potential of wheatgrass in cancer prevention has garnered significant interest. Test-tube studies have indicated that wheatgrass may possess anticancer properties by inhibiting the growth of cancer cells. In one study, wheatgrass extract reduced the spread of mouth cancer cells by 41%. Additionally, wheatgrass juice induced cell death and reduced the number of leukemia cells by up to 65% within three days of treatment. [5] These results suggest that wheatgrass may have a role to play in cancer treatment when used in conjunction with conventional therapies.
Moreover, wheatgrass has shown promise in reducing the side effects of chemotherapy. A study involving individuals with breast cancer found that wheatgrass juice supplementation decreased the risk of impaired bone marrow function, a common complication of chemotherapy. This indicates that wheatgrass may protect against myelotoxicity, which reduces bone marrow function and increases the risk of infection.
While these findings are encouraging, it is crucial to conduct larger-scale studies involving human participants to fully understand wheatgrass' potential anticancer effects and its role in cancer prevention.
Blood Sugar Control
Maintaining stable blood sugar levels is essential for overall health. Animal studies have suggested that wheatgrass may help regulate blood sugar levels. In one study, diabetic rats treated with wheatgrass exhibited modified levels of enzymes involved in lowering blood sugar levels. Another study found that treating diabetic rats with wheatgrass extract for 30 days resulted in significantly decreased blood sugar levels. [6]
However, it is important to note that most of the research on wheatgrass and blood sugar control has been conducted on animals. Human studies are needed to determine the impact of wheatgrass on blood sugar levels in individuals with diabetes. Therefore, while the preliminary findings are promising, it is advisable to approach wheatgrass as a complementary addition to a comprehensive diabetes management plan under the guidance of a healthcare professional.
Aiding in Weight Loss
Wheatgrass has gained popularity among individuals seeking to lose weight due to its potential impact on metabolism and satiety. While there is no direct evidence linking wheatgrass consumption to weight loss, there is research suggesting that its components, such as thylakoids, may enhance satiety and support weight management.
Thylakoids are tiny compartments found in plants that contain chlorophyll and play a role in photosynthesis. Studies have indicated that supplementing meals with thylakoids can increase feelings of fullness and reduce food intake. Furthermore, research conducted on rats demonstrated that thylakoid supplementation slowed down stomach emptying, increased the release of satiety hormones, and led to decreased food intake and body weight. [7]
It is important to note that the concentrations of thylakoids used in these studies were higher than those typically found in wheatgrass. Additionally, thylakoids are present in many other green vegetables like spinach, kale, and lettuce. Therefore, while wheatgrass may contribute to weight management, it should be considered as part of an overall healthy lifestyle that includes a balanced diet and regular physical activity.
Boosting the Immune System
A strong immune system is crucial for defending against infections and maintaining overall well-being. Wheatgrass has been found to enhance immune system function, which can help ward off illnesses and support faster recovery from illnesses when they do occur.
Wheatgrass is rich in phytonutrients, which are compounds responsible for the vibrant colors, tastes, and smells of fruits, vegetables, nuts, seeds, and grains. Phytonutrients work as antioxidants, counteracting cell damage caused by natural processes and lifestyle factors like smoking or poor diets. By incorporating a variety of plant foods, including wheatgrass, into your diet, you can naturally decrease inflammation and promote immune system health.
A strong immune system is crucial for overall health and well-being. Wheatgrass has been found to enhance immune function, thanks to its rich antioxidant content and immune-boosting properties. Studies have shown that wheatgrass can increase the production of immune cells, improve the activity of natural killer cells, and enhance the overall defense mechanisms of the immune system. [8]
While wheatgrass may contribute to immune system function, it is important to note that no single food or supplement can replace a well-balanced diet. To optimize your health, focus on consuming a wide variety of fruits, vegetables, whole grains, nuts, and seeds while reducing your intake of sugar, animal fat, and salt.
Cognitive Function and Anxiety Relief
Maintaining optimal cognitive function and managing anxiety are key aspects of overall well-being. Wheatgrass may offer potential benefits in these areas. A lab study conducted on mice demonstrated that wheatgrass improved overall mental function and relieved anxiety. It exhibited neuroprotective effects that improved cognitive function. [9]
Additionally, wheatgrass has been associated with improved hand-eye coordination and memory, indicating its potential role in cognitive enhancement. However, it is important to note that these studies were conducted on animals, and further research is needed to determine the precise effects of wheatgrass on human cognitive function.
Additional Health Benefits of Wheatgrass
In addition to the aforementioned benefits, wheatgrass has been associated with various other health advantages. These include improved digestion, stabilized red blood cells, and potential assistance in managing arthritis.
Wheatgrass is rich in enzymes that aid in digestion by assisting the body in breaking down food and absorbing nutrients. It also possesses detoxifying properties that cleanse the intestines, leading to reduced gas, bloating, and abdominal discomfort. Furthermore, wheatgrass may help relieve constipation, irritable bowel syndrome, and other digestive issues.
Studies conducted on children and young adults have shown that wheatgrass juice may stabilize red blood cells, [10] potentially decreasing the need for blood transfusions in individuals with conditions that cause the destruction of red blood cells. The antioxidant content of wheatgrass juice is believed to extend the lifespan of red blood cells, contributing to this effect.
Lastly, due to its anti-inflammatory properties, wheatgrass may provide relief for individuals with arthritis. It has the potential to alleviate symptoms such as stiffness, pain, and swelling, leading to improved function and reduced discomfort.
Wheatgrass Side Effects and Precautions
Wheatgrass is generally regarded as safe for consumption. However, some individuals may experience side effects, including nausea, headaches, constipation, upset stomach, or fever. These symptoms typically subside within a few weeks as the body adjusts to wheatgrass.
If you are pregnant, breastfeeding, or have a sensitivity to wheat or grass, it is advisable to avoid wheatgrass consumption. Individuals with blood disorders, celiac disease, or gluten intolerance should exercise caution and consult with a healthcare professional before incorporating wheatgrass into their diet.
Is Wheatgrass Good For You Conclusion
The research surrounding wheatgrass continues to uncover its potential as a natural remedy for various health conditions. From its antioxidant and anticancer properties to its neuroprotective effects and detoxifying abilities, wheatgrass has demonstrated its value as a valuable addition to a healthy lifestyle. While further research is needed to validate these findings and establish clinical recommendations, it is clear that wheatgrass holds promise as a powerful natural resource for promoting health and wellness.
References
1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4830245/
2 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5534514/
3 - rabbits fed a high-fat diet found that wheatgrass supplementation
4 - https://pubmed.ncbi.nlm.nih.gov/20508870/
5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4527060/
6 - https://pubmed.ncbi.nlm.nih.gov/25116122/
7 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468175/
8 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3682569/
9 - https://pubmed.ncbi.nlm.nih.gov/25312136/
10 - https://pubmed.ncbi.nlm.nih.gov/15297687/
