Wheatgrass is the young grass of the wheat plant, harvested about 7-10 days after sprouting. It is extremely nutrient dense and has become a popular health supplement. Wheatgrass can be juiced, freeze dried into powder, or consumed as fresh blades of grass.
Wheatgrass powder is an easy way to get the benefits of wheatgrass. It has a mild, sweet flavor and can be easily added to smoothies, juices, and recipes.
What is Wheatgrass Powder?
Wheatgrass powder is made by juicing or freeze drying fresh wheatgrass. The juice or grass is then dehydrated and milled into a fine green powder.
Wheatgrass powder contains high concentrations of chlorophyll, antioxidants, vitamins, and minerals. It is used as a dietary supplement for its potential health benefits.
Some key nutrients found in wheatgrass powder include:
- Chlorophyll - Wheatgrass is very high in chlorophyll, the pigment that gives it the bright green color. Chlorophyll has antioxidant and anti-inflammatory properties.
- Iron - Wheatgrass contains iron, an essential mineral that helps transport oxygen around the body. Just one teaspoon provides around 13% of your daily iron needs.
- Vitamin C - Wheatgrass is high in immune-boosting vitamin C. One teaspoon contains about 20% of the recommended daily amount.
- Vitamin A - Wheatgrass powder is a good source of pro-vitamin A carotenoids like beta carotene. Vitamin A supports eye and skin health.
- Magnesium - Wheatgrass contains magnesium, a mineral involved in over 300 bodily processes. Magnesium aids relaxation, sleep, and muscle function.
- Amino Acids - Wheatgrass provides a complete protein with all 9 essential amino acids that we need to obtain from food.
Is Wheatgrass Gluten Free?
Yes, wheatgrass is gluten free. Gluten is a protein found in grains like wheat, barley and rye.
Wheatgrass is harvested before the grass produces grain and gluten. So you can enjoy all the nutritional benefits of wheatgrass without any gluten.
However, anyone with a wheat allergy should still exercise caution with wheatgrass due to potential cross-reactivity.
What is Wheatgrass Good For? Wheatgrass Benefits
Wheatgrass has grown in popularity due to its impressive nutritional profile. Although more research is still needed, wheatgrass may provide the following health benefits:
Wheatgrass contains chlorophyll along with flavonoids and other plant compounds that act as antioxidants in the body.
Antioxidants help counteract oxidative stress caused by free radicals. Oxidative stress has been linked to chronic diseases like cancer, heart disease, and diabetes. The antioxidants in wheatgrass may help minimize this damage.
The nutrients in wheatgrass support a healthy immune system. Vitamin C, vitamin A, and zinc all play important roles in immune function.
Some early studies indicate wheatgrass stimulates immunity by increasing white blood cell activity. More research is needed to confirm immune-enhancing effects.
The chlorophyll, amino acids, and enzymes in wheatgrass may help promote detoxification. Chlorophyll assists the liver in cleansing the body of toxins.
Some research suggests wheatgrass helps protect the liver from oxidative stress and improve liver function. More human studies are needed to substantiate claims related to detoxification.
Enzymes are vital to proper digestion and metabolism. Wheatgrass contains enzymes like proteases and lipases that help the body break down and absorb nutrients.
The magnesium in wheatgrass helps move things along in the colon. One study found wheatgrass juice reduced constipation and provided laxative effects in elderly patients.
Contains Anti-Inflammatory Compounds
Chlorophyll and flavonoids found in wheatgrass demonstrate anti-inflammatory capabilities. Some animal studies indicate wheatgrass extract reduces inflammation and eases symptoms of conditions like ulcerative colitis.
The anti-inflammatory activity of wheatgrass may be useful for treating inflammatory disorders, but human trials are lacking.
May Lower Cholesterol
A few animal studies report wheatgrass lowers LDL (bad) cholesterol and helps normalize lipid levels. The mechanism is thought to involve the fiber, antioxidants, and ability to dilate blood vessels.
However, the impact of wheatgrass on cholesterol in humans still needs to be studied. Talk to your doctor before using wheatgrass if you take cholesterol medication.
Provides Nutrients That Support Blood Health
Wheatgrass contains iron, vitamin C, and vitamin K which all support blood health. Iron helps with oxygen transport and energy production. Vitamin K plays a key role in blood clotting, while vitamin C aids iron absorption.
Together, these nutrients make wheatgrass beneficial for addressing nutrient deficiencies associated with certain blood disorders like anemia.
May Aid Blood Sugar Control
Some animal research indicates wheatgrass helps regulate blood sugar levels and may improve diabetic complications. The fiber and antioxidants in wheatgrass are thought to be responsible for these effects.
But the ability of wheatgrass to aid blood sugar control has not yet been studied in humans. Do not replace medical treatment for diabetes with wheatgrass.
While these potential benefits are promising, keep in mind that many of the studies have only been done in animals or cells. More human research is needed to confirm the therapeutic effects of wheatgrass.
How to Use Wheatgrass Powder
Add it to Smoothies
One of the easiest ways to use wheatgrass powder is to blend it into smoothies. The mild, grassy flavor of wheatgrass complements fruity smoothies nicely.
Try adding 1 teaspoon of wheatgrass powder into any blended fruit smoothie. Berries, banana, mango, and pineapple all work well.
To make a green smoothie, blend wheatgrass powder with leafy greens like spinach or kale plus banana, mango, or apple for sweetness.
Key Takeaway: Blend wheatgrass powder into fruit or green smoothies for an antioxidant and nutrient boost.
Mix into Juices
Wheatgrass powder can be stirred into juice for an extra health kick. The sweetness of fruit and vegetable juices balances out the earthy wheatgrass flavor.
Add 1/2 to 1 teaspoon of wheatgrass powder into orange, carrot, beet, celery, apple, or other juice. Allow the powder to dissolve before drinking the juice.
For green juices made with veggies like kale, parsley, cucumber, or celery, add up to 1 tablespoon wheatgrass powder. The grassy taste will complement these crisp, fresh juices.
Key Takeaway: Mix wheatgrass powder into juices for more nutrients and chlorophyll.
Make Wheatgrass Shots
To get a concentrated boost of nutrients, you can take straight wheatgrass powder mixed with water as a shot.
Simply stir 1-2 teaspoons of wheatgrass powder into 2 ounces of water. Drink the shot immediately after mixing. chase it with fruit juice if desired.
Limit intake to 1-2 wheatgrass shots per day due to its potency. Too much at once can cause nausea in some people.
Key Takeaway: Take wheatgrass powder mixed in water as a shot for a mega-dose of nutrients.
Add to Smoothie Bowls
Turn your favorite smoothie into a smoothie bowl by blending with less liquid. Then top with wheatgrass powder for a nutritious crunch and burst of chlorophyll.
Blend a thicker fruit smoothie, pour into a bowl, and sprinkle 1/2 to 1 teaspoon wheatgrass powder on top along with toppings like fruit, granola, coconut, chia seeds, or nut butter.
Key Takeaway: Make smoothie bowls and top with wheatgrass powder for extra nutrition and texture.
Mix into Yogurt or Oatmeal
Stir wheatgrass powder into yogurt, oatmeal, or cereal for an easy way to start your day with a serving of greens.
Add 1/2 teaspoon of wheatgrass powder per serving of yogurt or oatmeal. Top yogurt with fruit like raspberries or strawberries. For oatmeal, add extra toppings like walnuts, chia seeds, cinnamon, or maple syrup.
Key Takeaway: Combine wheatgrass powder with yogurt or oatmeal for a nutritious, plant-based breakfast.
Blend into Beverages
The mild flavor of wheatgrass powder makes it easy to blend into all kinds of beverages for a quick wellness boost.
Try whisking a teaspoon into water, juice, milk, non-dairy milk, tea, coffee, or smoothies. Wheatgrass complements the flavors of almond milk, coconut milk, and matcha tea especially well.
For a latte, blend 1 teaspoon wheatgrass powder with hot coffee, non-dairy milk, and sweetener. Top with cocoa powder or cinnamon if desired.
Add to Sauces, Dips, and Dressings
Blend wheatgrass powder into dips, salad dressings, pestos, hummus, guacamole, and more. It adds nutrition without altering the flavor.
Whisk 1/2 to 1 teaspoon of wheatgrass powder into salad dressings, marinades, salsa, or sauce. Then simply drizzle or dip as usual.
Key Takeaway: Incorporate wheatgrass powder into dips, dressings, sauces for a nutrient boost.
Make Wheatgrass Ice Cubes
Freeze wheatgrass powder into ice cubes to add a burst of flavor and color to water or smoothies.
Simply stir 1 teaspoon of wheatgrass powder into water and pour into an ice cube tray. Freeze overnight, then add the cubes to drinks.
For smoothies, blend 1-2 frozen wheatgrass cubes with fruit like berries, mango, pineapple, or banana plus liquid.
Add to Baking Recipes
You can fold wheatgrass powder into muffins, breads, smoothie popsicles, energy bites, and more for bonus nutrition.
When baking, add 1 teaspoon wheatgrass powder per serving of batter or dough. Try adding it to recipes for banana muffins, zucchini bread, or green smoothie pops.
Since wheatgrass contains no gluten, it works better mixed into recipes with flours like almond, coconut, or oat rather than regular wheat flour.
How much wheatgrass powder should you take per day?
1/2 to 1 teaspoon daily is a good starting amount. You can work up to 1-2 tablespoons per day, taken in smaller divided doses. Always start small and gradually increase intake to avoid stomach upset.
When should you drink wheatgrass?
Have wheatgrass powder first thing in the morning or between meals to avoid interfering with digestion. Many people enjoy wheatgrass powder in a morning smoothie or glass of water. You can also mix it into juice or take shots in the afternoon for an energy boost.
What does wheatgrass powder taste like?
Wheatgrass has a mild, grassy taste. When mixed into smoothies or juices, it adds a hint of earthy, herbal flavor. Wheatgrass shots have a stronger concentrated taste. Choose a high quality organic wheatgrass powder for the best flavor.
Are wheatgrass shots safe during pregnancy?
Wheatgrass shots are not recommended during pregnancy due to risk of contamination that could lead to illness. Pasteurized wheatgrass juice or wheatgrass powder are considered safer options if you want to use wheatgrass while pregnant. But check with your doctor first.
Wheatgrass powder is an easy way to get a concentrated dose of nutrients from this healing green superfood. It contains chlorophyll, antioxidants, amino acids, vitamins, and minerals that provide a wide range of health benefits.
You can take wheatgrass powder straight as shots, mix into smoothies and juices, add to yogurt, oatmeal, and baked goods, make wheatgrass ice cubes, blend into sauces and dressings, and more. Wheatgrass powder has a mild flavor so it can seamlessly be incorporated into many foods and drinks.