Wheatgrass: 14 Potential Health Benefits, Nutrition, And Side Effects

Wheatgrass is also known as green blood. It is prepared from freshly sprouted leaves of the wheat plant (Triticum aestivum). It is considered a superfood with its rich nutritional profile.

Wheatgrass is usually consumed as juice but is also available as capsules, powder, and pills. It can be used as an everyday health tonic. Wheatgrass is said to possess antioxidant, antibacterial, anti-inflammatory, and neuroprotective properties. The juice may help reduce cholesterol levels, minimize the risk of cancer, treat diabetes, alleviate inflammation, and aid weight loss.

This article discusses the health benefits, nutrition facts, and potential side effects of wheatgrass. We also have included a few tips for the use and consumption of wheatgrass. Scroll down to get started.

Benefits Of Wheatgrass

1. May Reduce Cholesterol Levels

Some studies have found that wheatgrass may reduce cholesterol levels in the body. In animal studies, rabbits with high cholesterol levels were given a wheatgrass diet. The antioxidant effect of wheatgrass could help reduce their cholesterol levels (1).

Another study done on rats found that fresh wheatgrass juice could show a hypolipidemic effect (cholesterol-reducing) (2).

However, more studies are needed in this regard.

2. May Minimize Risk Of Cancer

Wheatgrass is said to possess anticancer properties that may help fight against cancer cells (3). Cancer cells thrive in a low oxygen environment. Wheatgrass supplies high oxygen to all the body tissues, and this may help in combating cancer (4).

Wheatgrass was also found to exhibit cytotoxic and anti-proliferation activities (5). Another study conducted on 60 patients with breast cancer found that wheatgrass juice could help reduce the risk of blood toxicity due to chemotherapy (6). However, more studies in this line are needed to reach further conclusions.

3. May Help Treat Diabetes

Wheatgrass may help control blood sugar levels. A study on type 2 diabetes rats found that the glucose oxidative enzymes in wheatgrass could help decrease blood glucose levels (7).

In another study, treating diabetic rats with ethanolic extracts of wheatgrass for 30 days resulted in reduced levels of blood glucose levels (8).

However, more studies are required to understand this benefit of wheatgrass in humans.

4. May Alleviate Inflammation

Wheatgrass may help alleviate chronic inflammation. A study found that wheatgrass juice may help treat inflammatory gastrointestinal conditions (9).

Wheatgrass is rich in chlorophyll. Research shows that chlorophyll possesses anti-inflammatory properties (10). Another study found that chlorophyll-related compounds may inhibit inflammation in human aortic cells (11).

5. May Aid Weight Loss

Consumption of wheatgrass may promote weight loss due to the presence of thylakoids. A study conducted on rodents found that thylakoids can slow down gastric emptying. Adding them to a high carbohydrate meal can also suppress hunger. These factors may help reduce body weight (12).

Another study also states that thylakoids suppress appetite by increasing levels of cholecystokinin (a hormone that stimulates the release of bile). This could result in lower food intake (13).

Thylakoids also affect other appetite hormones like ghrelin, which may increase the feeling of fullness (14).

6. May Improve Digestive Health

Intake of wheatgrass may improve digestive health. Wheatgrass contains many digestive enzymes that promote digestion (15). The juice also increases bowel movements (16).

Some anecdotal evidence suggests that wheatgrass may clean intestines and also reduce issues like bloating, gas, and abdominal discomfort. However, more studies in this line are needed to support this claim.

7. May Boost Metabolism

Wheatgrass intake may help boost metabolism and body weight (3). Some anecdotal evidence suggests that wheatgrass powder may help control body weight by stimulating the thyroid gland. This may improve metabolism and prevent indigestion. However, very limited research is available to support this claim.

8. May Improve Immunity

Studies suggest that wheatgrass may improve immune health. It helps increase the red blood cell (RBC) and white blood cell (WBC) counts. It also has antiviral and anti-inflammatory properties that may help boost immunity (8).

However, more studies in this line are needed to reach further conclusions.

9. May Lower Blood Pressure

Some anecdotal evidence suggests that wheatgrass may lower blood pressure. The chlorophyll in wheatgrass may increase blood cell production. This may help regulate blood pressure. However, limited research is available to support this point.

10. May Improve Cognitive Function

The neuroprotective effects of wheatgrass may promote cognitive function in individuals with chronic fatigue syndrome (17).
A study conducted by the Daegu Haany University, Korea, found that wheatgrass may help prevent memory impairment (18).

11. May Treat Arthritis

Wheatgrass may treat rheumatoid arthritis (3), (8). The anti-inflammatory properties of wheatgrass may play a role in this regard (17).

However, more research is needed to reach further conclusions.

12. May Boost Energy Levels

The proteins in wheatgrass may prevent disease and improve the process of energy-related mechanisms in the body (19).

A weakened immune system makes you feel tired. The chlorophyll content in wheatgrass has antibacterial properties that may fight against many infections. This could boost your immune system and potentially promote energy levels. However, there is no direct research to prove this claim yet.

13. May Treat Kidney Issues

Research is limited in this area. Some anecdotal evidence suggests that intake of wheatgrass powder may help fight against kidney problems.

Consuming wheatgrass powder regularly has shown to relieve the subsequent symptoms of kidney cysts (like severe back pain and abdominal pain). Wheatgrass also may help slow down the growth rate of cysts.

14. May Improve Skin Health

The vitamin A in wheatgrass enhances skin luster and offers a natural glow. In rat studies, wheatgrass could treat atopic dermatitis-like skin lesions (20).

Drinking wheatgrass juice may help fight skin issues like psoriasis and eczema. However, limited research is available in this regard.

These are the benefits of wheatgrass. In the following section, we have extensively covered its nutritional profile.

What Is The Nutritional Value Of Wheatgrass?

Wheatgrass is an excellent source of several vitamins and minerals. According to the United States Department of Agriculture, 100 g of wheatgrass powder consists of (21):

• Energy – 312 kcal
• Protein – 12.5 g
• Carbohydrate – 75 g
• Total Dietary Fiber – 50 g
• Calcium – 300 mg
• Iron – 12.5 mg

Wheatgrass is a good source of protein, antioxidants, bioflavonoids, and amino acids. Wheatgrass consists of 17 different amino acids, and 8 of those are essential to humans (our body cannot produce them) (22). It also contains a type of green pigment, known as chlorophyll, which has many health benefits (23).

Also, wheatgrass possesses antioxidant properties that may help reduce oxidative damage to cells (24).

Though wheatgrass is generally safe for consumption, it does have a few side effects that you need to keep in mind. Check them out in the following section.

What Are The Side Effects Of Wheatgrass?

Though it is usually considered safe, there have been cases of adverse effects following its consumption. Since it is grown within the soil and consumed raw, wheatgrass also has an increased risk of contamination. The common adverse effects of wheatgrass include headache, nausea, and allergies.

1. May Cause Headache

Excess intake of wheatgrass juice may lead to headache (25). Hypersensitive individuals may experience throat swelling too (26). Some believe the headache could also be a sign of your body’s general intolerance to the juice.

Taking the juice in lesser quantities could reduce the risk of headaches. The methanol extract of the juice was found to be safe at a dose level of 2000 mg per kg of body weight (27).

Wheatgrass contamination is said to be often caused by an organism called Listeria monocytogenes. This organism can cause serious side effects, and one of them is a severe headache (28).

2. May Cause Nausea

Some believe wheatgrass contains gluten. It could cause adverse symptoms, including nausea, in people who are gluten-intolerant (29). However, a research paper concludes that wheatgrass contains no gluten (30). Hence, more research is required to understand this particular side effect of wheatgrass.

3. May Cause Allergies

Some individuals could be allergic to wheatgrass, especially when they consume it in a pill or juice form. If you are allergic to wheat products, it is recommended you stay away from wheatgrass as well (31).

The symptoms of wheatgrass allergy are yet to be studied. As per anecdotal evidence, an allergy may cause nausea, cramping, vomiting, and diarrhea. Your skin may get inflamed and break out into hives. Other allergic reactions may include shortness of breath and congestion.

As previously discussed, wheatgrass does not contain gluten. This is because it is made out of the stem and leaves, whereas gluten is found in the kernel of the seed. But if one of the seeds is accidentally included, it could get contaminated with gluten. Hence, individuals with gluten intolerance are recommended to exercise caution while taking wheatgrass. Read the ingredient labels before purchasing any product.

Some benefits of wheatgrass are yet to be studied. However, you may go ahead and include wheatgrass in your diet. But before you do so, it is important to take some precautions.

Precautions To Be Taken

• Wheatgrass juice is usually concentrated. Hence, take it in less quantities or in combination with other vegetable juices (to mask its strong taste).
• If your wheatgrass juice tastes bitter, it is most likely to be moldy. Stop drinking and discard it immediately.
• To avoid contamination, you can sterilize the trays in which wheatgrass grows (if you are growing it at your home).
• Store your wheatgrass powder supplement as per the instructions on the pack.

Tips For Use And Consumption

You can enhance the taste of wheatgrass by adding other flavoring agents. Wheatgrass is available in different forms like powder, smoothie or juice, and pills. Generally, adding an ingredient that has a strong taste may make it more palatable.

You can add honey, milk, or any fruit juice to raw wheatgrass for better taste.

Of all the forms, the capsule form of wheatgrass is less grassy in taste. However, flavored capsules are also available in the market.

You can also prepare your own wheatgrass juice right in the comfort of your home.

How Do You Make Wheatgrass Juice?

Wheatgrass juice is most beneficial after juicing. While it can be made in larger quantities and refrigerated or frozen, it is optimal to juice it in single batches. Try having it daily to reap its wonderful benefits.

1. Wash approximately ¼ cup of wheatgrass per single shot of juice.
2. Roughly chop the grass into smaller pieces.
3. Measure the grass to ensure ¼ cup of grass per serving.
4. Add honey or any other fruit juice for taste.

How Do You Make Wheatgrass Powder?

Making wheatgrass powder at home is simple. Follow the below procedure:

1. Harvest/cut wheatgrass by trimming it at 1/2 an inch above the soil.
2. Place your wheatgrass on a baking sheet to dry it out at 120o -150o F for about an hour. It must feel dry/brittle to the touch.
3. Grind your dry wheatgrass in a coffee grinder until it turns to powder.
4. Store your wheatgrass powder in the container(s) of your choice.

Conclusion

Wheatgrass is rich in nutrients with several health benefits. It is said to possess antioxidant, anti-inflammatory, and neuroprotective properties that may help treat many ailments. Intake of wheatgrass may reduce cholesterol levels, decrease the risk of cancer, treat diabetes, and fight inflammation.

However, limited research is available in humans. Consumption of wheatgrass is generally considered safe. But it may cause side effects in certain cases. Hence, limit the intake of wheatgrass and consult a healthcare provider in case of any emergency.

What To Do After Eating A Lot Of Oily Food – 7 Ways To Recover From The Effects

No matter how health-conscious you are, sometimes, you give in to cravings and overeat foods like sweets, French fries, burgers, and pizzas. These foods are loaded with trans fats and saturated fats, which cause weight gain, elevate cholesterol levels and blood pressure, and increase the risk of type 2 diabetes and heart disease (1). Hence, it is important not to overindulge in junk or fried foods. However, in case you have consumed a lot of greasy or oily foods, there are certain guidelines you can follow to minimize the harmful effects to an extent. Read on for more information.

What To Do After Eating Oily Food

1. Drink Lukewarm Water

Drinking lukewarm water after consuming oily food helps soothe and activate your digestive system. Water acts as a carrier for nutrients and waste products (2). Drinking hot water helps break down the nutrients into their digestible form. If you do not drink enough water, the small intestine will absorb water from food for digestion, leading to dehydration and constipation.

2. Have A Detox Drink

Detox drinks help flush out toxins that get accumulated in your system after consuming oily foods. Some researchers suggest that detoxification programs or detox drinks help release toxins and aid weight loss. However, these studies are not conclusive (3). A study on Korean women showed that drinking lemon juice or following a lemon detox diet reduced body fat and improved insulin resistance (4).  

3. Take A Walk

Walking for 30 minutes after a heavy meal helps improve digestion. It promotes better stomach motility, aiding digestion, and may also help you lose weight (5), (6). Hence, go for a slow walk for 30 minutes after eating greasy food to relax your body.

4. Plan Your Next Meal

Planning your meals in advance helps you avoid consuming junk and oily foods on an impulse. Do not skip breakfast. Have a healthy and wholesome breakfast to keep you charged for the day. Include veggies and whole grains in your diet, keep yourself hydrated by drinking adequate water and juices, and have a light dinner.

5. Take Probiotics

Regular intake of probiotics helps balances digestive health and improves gut flora and immunity (7). You can have a cup of yogurt or curd. Add tempeh or nato to your diet plan to strengthen your gut after consuming oily food.

6. Consume More Fruits And Vegetables

Consuming fruits and vegetables helps provide enough vitamins, minerals, and fiber to your body to carry out various processes (8). Eating oily foods that are devoid of fiber and essential micronutrients and high in saturated and trans fats may lead to constipation (9). Have a bowl of fruits with nuts and seeds as a refreshing mid-morning snack. Start your meal with a bowl of salad and fresh vegetables to continue the supply of essential nutrients to your body.

7. Sleep Well

Sleeping helps boost your mood, gets rid of hangovers, and relaxes your mind, body, and soul. Hence, relax and sleep well and avoid emotional eating.

What You Should Not Do After Eating Oily Food

1. Avoid Eating Cold Foods

Eating cold foods, such as ice cream, after consuming oily food has adverse effects on the liver, stomach, and intestines. Oily food is difficult to digest. Following it up with cold food makes digestion difficult, and you might experience bloating and indigestion. Hence, avoid consuming cold foods after heavy meals.

2. Do Not Go To Bed Immediately After Eating

Never go straight to bed after a heavy meal. Always give a gap of 2-3 hours between dinner and bedtime. Sleeping immediately after a meal makes food difficult to digest, causing bloating and enhancing fat deposition.

Conclusion

Eat mindfully and control your portions. Following these basic tips after eating oily foods is the key to stay fit and healthy. Have a cheat meal once a week to satisfy your cravings and have a balanced, wholesome meal for the rest of the days.

Is Orange Juice Good For Constipation? Everything You Need To Know

Are you suffering from constipation? The bloating and the annoyance are just simple side effects of constipation. Long term constipation is very unhealthy for the body and can cause damage to your digestive tract and liver. You must have tried plenty of OTC medications and home remedies to get some relief, but we are sure that you have not tried the ingredient we are going to talk about.

Well, as unlikely as it may seem, orange juice can actually give you relief from constipation. Wondering how this common breakfast juice can help prevent constipation? Then, you must read this post.

Is Orange Juice Good For Constipation?

How does orange juice help relieve constipation? This delicious and beneficial juice is full of fiber, which, as you know, plays an important role in facilitating the bowel movement (1). When you do not get enough fiber in your diet, it wreaks havoc with your digestive system. Drinking orange juice with the pulp gives you the fiber you need and stimulates your bowels, helping you to go to the bathroom without any problems.

Orange juice also stimulates bowel movements by enhancing the peristaltic activity, which pushes the food through the colon and causes it to be eliminated from the body (2). Here is how you can combine orange juice with various ingredients from your pantry and multiply its beneficial effects.

How To Use Orange Juice For Constipation

Orange Juice Remedies For Constipation

1. Olive Oil And Orange Juice For Constipation

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Image: iStock

You Will Need

• 1 glass orange juice (with pulp)
• 1 tablespoon olive oil

What You Have To Do

1. Mix the olive oil with orange juice.
2. Drink this.

Castor oil, flaxseed oil or mineral oil can also be used instead of olive oil to achieve the same result.

How Often You Should Do This

Use this remedy as and when required.

Why This Works

Olive oil is another great home remedy for constipation. Its consistency and texture make it very effective in treating this problem. It also helps in stimulating the digestive system, which in turn helps in moving things through the colon. When you take it regularly, it can prevent constipation from affecting you in the future as well (3).

2. Prune Juice And Orange Juice For Constipation

You Will Need

• ½ cup prune juice
• ½ cup orange juice (with pulp)

What You Have To Do

Combine the two juices together and drink it.

How Often You Should Do This

If required, drink this juice combination again after a few hours.

Why This Works

Prunes and their juice are commonly used to treat constipation. They are rich in fiber and sorbitol which softens the stool and helps it to pass out of the body easily (4).

3. Orange Juice And Aloe Vera For Constipation

You Will Need

• 2 tablespoons aloe vera gel
• 1 cup orange juice

What You Have To Do

1. Extract fresh aloe gel from the plant’s leaf.
2. Mix this with the orange juice and drink it.

How Often You Should Do This

Repeat this after 4-5 hours if there is still no relief.

Why This Works

Aloe vera was shown to improve the water holding capacity of stool (5). As this increases, stool passage and elimination become easy for the body. The aloe gel also lines the intestines and smoothens the elimination process.

When you look at natural remedies for constipation, chances are that you will find oranges among the list. According to experts, eating one or two oranges every night before you go to bed and in the morning can also help prevent constipation. Make oranges and/or orange juice a part of your daily diet in order to keep your digestive system functioning optimally.

We hope this post has helped you. Do tell us by commenting in the box below. We would love to hear from you!