The Top 9 Benefits of Wheatgrass, a Nutritionist’s Perspective

In recent years, wheatgrass has become very popular as a health supplement. Learn about how it may benefit you in this guide.

By Lena Bakovic, RDN, CNSC

— On Jan 30, 2023

In this article:

Wheatgrass is a highly nutritious plant that is rich in a variety of essential vitamins and minerals and has incredible potential benefits. When taken as a general health supplement, this superfood may aid in certain health conditions.

According to a study published in the Journal of Food Science and Technology, wheatgrass is a good source of vitamins A, C, E, K, and B vitamins, as well as minerals such as potassium, iron, and phosphorus, as well as enzymes and amino acids.

One of the most notable nutritional components of wheatgrass is chlorophyll, which constitutes roughly 70% of the plant and has been found to have a number of potential health benefits. For example, a study in the Journal of Medicinal Food suggests that chlorophyll may help inhibit hunger, fight bad breath, manage the effects of aging, and support immunity.

Additionally, wheatgrass contains these nutrients in an optimally balanced ratio, making it a highly beneficial supplement to include in one's diet. Let’s dig further into wheatgrass’ purported health advantages when part of a balanced diet.

Top 9 Benefits of Wheatgrass

Wheatgrass has been found to possess a number of potential health benefits due to its antioxidant, antibacterial, and anti-inflammatory properties.

1. May Reduce Inflammation

According to some research, wheatgrass may help reduce inflammation. A study published in the Journal of Biologically Active Products from Nature suggests that the high levels of antioxidants present in wheatgrass may help to protect the body against harmful toxins, reactive oxygen species, and free radicals, which can lead to oxidative stress and inflammation.

2. Supports the Immune System

The potential of wheatgrass to increase red blood cells in the body may contribute to immune wellness. In a 2004 study published in the Indian Pediatrics journal, wheatgrass was found to support red blood cells so potently that it helped patients require fewer transfusions.

Give your immune system the support it needs by taking a wheatgrass drink when you are especially prone to the flu, the cold, or other illnesses. An immune system that is in good shape can hasten your recovery. Moreover, you will probably feel better when your immunity is operating at its best.

3. Contains Antibacterial Properties

The chlorophyll in wheatgrass has antibacterial properties, which may aid in managing lesions or burns by helping to protect against infection. When applied topically, it may promote quicker wound recovery compared to silver sulfadiazine. Research suggests that wheatgrass juice may aid in supporting your body’s natural defenses against bacteria.

4. May Support Mental Performance

The vitamin B complex in wheatgrass may help manage anxiety and mental health. With its anti-inflammatory properties, wheatgrass may also assist with memory and brain function. Wheatgrass may also enhance hand-eye coordination and performance of the brain.

5. Promotes Healthy Digestion

Wheatgrass has enzymes and fiber that aid in the digestion of food, waste removal, and nutrient absorption. By helping your body process foods and not linger in your gut, wheatgrass can support a regulated digestive system. Wheatgrass may also aid your body's digestive processes, helping with gas, bloating discomfort, and stomach upset.

6. May Assist with Fertility

According to a recent study, wheatgrass has a high magnesium content from the phytochemical pigment (chlorophyll), which can support the production of the enzymes responsible for restoring sex steroids. Although the study found that wheatgrass helped increase fertility and promote youthfulness in animals, it has yet to be tested for the same results in humans, so further study is needed.

7. Supports Circulation

Wheatgrass may help athletes support the quantity of oxygen in their blood, making it an excellent way to improve circulation. One study discovered that ingesting wheatgrass 20 minutes before exercise increased the number of oxygenated red blood cells. Additionally, this resulted in enhanced oxygen recovery following training.

8. Supports Healthy Metabolism

Regular wheatgrass consumption may stimulate the thyroid gland, thus supporting metabolism. Wheatgrass may manage energy levels, which can complement your weight-loss plan by giving you the vital stamina you need. Wheatgrass is also rich in nutrients that may help reduce cravings. Taking a wheatgrass supplement each morning could help you avoid overeating and promote a balanced lifestyle.

9. Aids Healthy Hair

Wheatgrass may help eliminate dead skin cells from the scalp and encourage hair growth when consumed regularly or applied topically. Adding a teaspoon of powder to your shampoo may strengthen the roots and repair hair damage. Apply wheatgrass powder mixed with water to aid in alleviating dandruff or dry, itchy scalp.

How to Take Wheatgrass

You can grow wheatgrass at home or buy it from most grocery stores. To consume, you can add wheatgrass to your preferred smoothie or juice. Furthermore, you can buy wheatgrass powder or capsules. If you don't like the wheatgrass flavor, mix it with juices and smoothies or swallow the tablets whole with a glass of water.

Wheatgrass can have an overwhelming grassy flavor for some people. You could try combining it with these recipes to help balance the flavor:

Salad dressings
Dips like guacamole and hummus
Fruity cocktails or mocktails
Cupcake frosting or chocolate truffles
Soups

Wheatgrass Nutrition in Each Serving

An 8 g serving of organic wheatgrass powder includes the following nutrients, according to the United States Department of Agriculture (USDA):

25 calories worth of energy
1 g protein
6 g of carbohydrates, or 2% adult's daily value (DV)
4 g, or 14% DV of fiber
24 mg of calcium
1 mg or 6% DV of iron
Vitamin K 86 mg, or 70% DV

Factors to Keep in Mind

Although using wheatgrass is generally regarded as safe, in certain cases, some people could occasionally experience side effects including constipation, appetite loss, or nausea. You may need to consider these other matters as well:

Gluten-Related Issues

Wheatgrass is a newly sprouted wheat plant that is gluten-free. However, gluten is present in wheat plant seed kernels. If trimmed at the appropriate time, wheatgrass should not have gluten. However, there is a potential for cross-contamination. Gluten-sensitive people should be sure to buy their wheatgrass from certified gluten-free producers.

Wheatgrass Is Not a Substitute for Medical Care

Evidence supports that wheatgrass may help with various health concerns. However, it shouldn't take the place of medical treatment. Always consult your physician first if you experience any health issues.

Final Thoughts

Wheatgrass’ potential benefits have become increasingly popular recently, and health enthusiasts continue praising it for its many possible advantages. Why not give this nutritional supplement a chance and see for yourself how wheatgrass may contribute to your overall health and wellness?

References

About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

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