Wheatgrass is the freshly sproutedfirst leaves of thecommon wheat plant (Triticum aestivum), used as a food, drink, ordietary supplement. Wheatgrass is servedfreeze dried or fresh, and so it differs from wheatmalt, which isconvectivelydried. Wheatgrass is allowed to grow longer and taller than wheat malt.
Like mostplants, wheatgrass containschlorophyll,amino acids,minerals,vitamins and antioxidantenzymes.[1] Claims about the health benefits of wheatgrass range from providing supplementalnutrition, anti-inflammatory effects, anti-oxiditative effects to having unique curative properties,[2] but there is no good scientific evidence to support these uses.[3]
The consumption of wheatgrass in theWestern world began in the 1930s as a result of experiments conducted byCharles Schnabel in his attempts to popularize the plant.[4] By 1940, cans of Schnabel's powdered grass were on sale in major drug stores throughout theUnited States andCanada.[5]
Ann Wigmore was also a strong advocate for the consumption of wheatgrass as a part of araw food diet. Wigmore, founder of theHippocrates Health Institute, believed that wheatgrass, as a part of a raw food diet, wouldcleanse the body of toxins while providing a proper balance of nutrients as a whole food. She also taught that wheatgrass could be used to treat those with serious disease. Both of these claims are believed by many reputable health institutes to be entirely unfounded by facts, and possibly dangerous.[6]
Wheatgrass can be grown indoors or outdoors. A common method for sprout production indoors is often on trays in a growth medium such as a potting mix. Leaves are harvested when they develop a "split" as another leaf emerges. These can then be cut off with scissors and allow a second crop of shoots to form. Sometimes a third cutting is possible, but may be tougher and have fewer sugars than the first.[7]
Schnabel's research was conducted with wheatgrass grown outdoors inKansas. His wheatgrass required 200 days of slow growth through the winter and early spring, when it was harvested at the jointing stage. He claimed that at this stage the plant reached its peaknutritional value; after jointing, concentrations of chlorophyll, protein, and vitamins decline sharply.[8] Wheatgrass is harvested,freeze-dried, then sold in tablet and powdered concentrates for human and animal consumption. Indoor-grown wheatgrass is used to make wheatgrass juice powder.
| Nutrient | Wheatgrass juice | Broccoli | Spinach |
|---|---|---|---|
| Protein | 860 mg | 800 mg | 810 mg |
| Beta-carotene | 120 IU | 177 IU | 2658 IU |
| Vitamin E | 2900 mcg | 220 mcg | 580 mcg |
| Vitamin C | 1 mg | 25.3 mg | 8 mg |
| Vitamin B12 | 0.30 mcg | 0 mcg | 0 mcg |
| Phosphorus | 21 mg | 19 mg | 14 mg |
| Magnesium | 8 mg | 6 mg | 22 mg |
| Calcium | 7.2 mg | 13 mg | 28 mg |
| Iron | 0.66 mg | 0.21 mg | 0.77 mg |
| Potassium | 42 mg | 90 mg | 158 mg |
| Data on broccoli and spinach fromUSDA database.[9] Data on wheatgrass juice from indoor grown wheatgrass.[5][unreliable source?] | |||
Proponents of wheatgrass make many claims for its health properties, ranging from promotion of general well-being tocancer prevention. However, according to theAmerican Cancer Society, "available scientific evidence does not support the idea that wheatgrass or the wheatgrass diet can cure or prevent disease".[10]
Several trials and clinical reports report benefits in specific conditions e.g., reduced transfusion needs inthalassemia, reduced somechemotherapy side effects, improvements in someinflammatory bowel disease metrics, or modest antioxidant marker changes. However, the trials are generally small, often short. Top reviews advise cautious interpretation and call for larger, better-designed trials.[11][12]
Wheatgrass is a source ofpotassium,dietary fiber,vitamin A,vitamin C,vitamin E (alphatocopherol),vitamin K,thiamin,riboflavin,niacin,vitamin B6,pantothenic acid,iron,zinc,copper,manganese, andselenium. It is also a source of protein, with 8 grams per ounce if consumed in powder form or around 1 g in a "shot" of juice.[13][14] This protein content consists of at least 17 forms ofamino acids, including eight out of nineessential amino acids.[15] As per in vitro study, wheatgrass juice is nutritionally superior to other fruit and vegetable juices, with higherbioavailable minerals and antioxidant compounds. Its addition to other juices markedly improves their overall nutritional quality.[16]
The nutrient content of wheatgrass juice is roughly equivalent to that of dark leafy vegetables.
Vitamin B12 is not contained within wheatgrass or any vegetable, as vitamin B12 is not made by plants; rather it is abyproduct of themicroorganisms living on plants or in the surrounding soil.[17] There are some claims[18] that analysis of wheatgrass have found B12 in negligible amounts; however, there are no reliable sources cited to back up the claim. An analysis of wheat grass by the USDA National Nutrient Database reports that wheatgrass contains no vitamin B12.[9]
Wheatgrass juice is cold-pressed from 7–9-day-old shoots, harvested before jointing, when chlorophyll, antioxidant enzymes, vitamin C, andphenolics peak.[19] The grass should be washed with potable water, cold-pressed not blended or heated, and consumed within 10–15 minutes to avoid oxidation and enzyme loss.[20] Heat, boiling, spray-drying, and high-speed blending are consistently discouraged due to chlorophyll degradation.[21] When fresh juice is impractical, frozen fresh juice or low-temperature (<40 °C) dehydrated powder is acceptable with partial nutrient retention.[22][23] Studies stress hygienic cultivation, pesticide-free medium, microbial and heavy-metal testing for safety.[23] Wheatgrass juice is often available atjuice bars, and some people grow and juice their own in their homes. It is available fresh asproduce, intablets, frozen juice, andpowder. Wheatgrass is also sold commercially as a spray, cream, gel, massage lotion, and liquidherbal supplement.
Wheatgrass is also cultivated for feeding to petcats. Wheatgrass, along with shoots of other common grains such as oats, rye and barley, is sold for this purpose, including under the namecat grass. Many cats enjoy eating grass and wheatgrass is considered safe and healthy for them. It may provide nutrients and improve digestion by addingfiber to the diet. Eating wheatgrass may also provide mental stimulation. However, it is recommended to limit the quantity allowed, to avoid indigestion.[24]
[A] shot of wheatgrass juice offers far less nutrition than a single 5-cent ... vitamin pill, and at about 100 times the price.
| Fruit juice |  | |
|---|---|---|
| Vegetable juice | ||
| Animal liquid | ||
| Related | ||
