How Can Wheatgrass Shots Benefit Your Health?

Wheatgrass is the young, freshly sprouted shoots of the common wheat plant (Triticum aestivum). It's grown worldwide and is often hailed as a powerhouse food due to its robust nutritional profile. Wheatgrass is rich in vitamins, minerals, protein, and bioactive compounds that can support many aspects of health. It also contains chlorophyll, which contributes to the sprout's green color and antioxidant properties.

Wheatgrass shots—concentrated servings made by juicing the grass—are a quick and convenient way to consume the plant's nutrients. Research has linked wheatgrass to various health benefits, including improved digestion and a reduced risk of cardiovascular disease. It may also help manage chronic health conditions like diabetes, anemia, eczema, and some cancers.

Supports Healthy Digestion

Several plant compounds in wheatgrass may promote a healthy gut environment and improve digestion. Wheatgrass is packed with digestive enzymes that help break down food and contains fiber that supports regular bowel movements. It also provides essential and nonessential amino acids that form high-quality proteins and aid digestion.

Wheatgrass has been linked to anti-inflammatory and antioxidant properties that may help with gastrointestinal issues like ulcerative colitis. Consuming wheatgrass shots as part of a well-balanced diet may help protect against gastrointestinal distress, and while more research is needed, it may protect against colorectal cancer.

May Improve Cholesterol

Including wheatgrass in a well-balanced diet may improve cholesterol levels, benefitting heart health. While most large-scale studies focus on animal subjects, a small human-based study found that people who consumed 3.5 grams of wheatgrass daily for 10 weeks experienced lowered total cholesterol levels.

Wheatgrass is rich in soluble fiber, which helps prevent cholesterol from entering the bloodstream, improving LDL cholesterol levels. It also has an impressive antioxidant profile that can combat oxidative stress and reduce inflammation to further support vascular health.

May Reduce Inflammation

Inflammation can contribute to many chronic health conditions, such as cardiovascular disease, diabetes, and some cancers. Like many plant-based foods, wheatgrass contains many antioxidants with anti-inflammatory properties.

The high levels of antioxidants in wheatgrass can fight against oxidative stress (a state of cell damage that leads to disease) and reduce inflammation throughout the body. Chlorophyll, a significant component of wheatgrass, also boasts anti-inflammatory effects that can support the body's natural immune function. Regularly consuming wheatgrass may help manage inflammatory conditions and promote overall health.

May Help Regulate Blood Sugar

Wheatgrass contains many compounds that may support blood sugar control. For example, it's rich in antioxidants that fight oxidative stress, which has been linked to insulin resistance. The plant's soluble fiber content may also slow digestion and glucose (sugar) absorption into the bloodstream, preventing blood sugar spikes after eating.

Several animal studies have confirmed that wheatgrass supplementation can improve blood sugar levels. However, more research is needed to fully understand wheatgrass' potential in diabetes management for humans. While adding wheatgrass to a well-balanced diet may support blood sugar control, it should not replace routine medical care.

May Improve Cognitive Function

Wheatgrass may be a powerful dietary addition for brain health. Consuming the wheat product may improve focus, memory, and mental performance while protecting against some neurodegenerative diseases. Aging is often linked with a decline in memory and an increased risk of developing chronic neurological diseases like Alzheimer's disease. However, research has shown that the flavonoids in wheatgrass can promote cognitive function.

Rich in antioxidants and other potent compounds, wheatgrass can help fight oxidative stress caused by free radicals, potentially reducing inflammation that may affect the brain. Wheatgrass also contains essential amino acids and phytonutrients that can support overall health and cognitive function. However, more research is needed to understand the neuroprotective benefits wheatgrass may offer.

May Protect Against Some Cancers

A build-up of harmful compounds called reactive oxygen species, or oxidative stress, is a hallmark of several cancer types. Making certain lifestyle choices can help prevent oxidative stress and disease. Dietary intake plays a crucial role in overall health and cancer prevention, and wheatgrass is packed with vitamins, minerals, and flavonoids that boast anti-cancer properties.

Some studies suggest the antioxidants found in wheatgrass can support cellular health and help protect against certain cancers. Other studies highlight the plant's high chlorophyll content and its role in protecting against cancer growth.

However, clinical research on wheatgrass and its influence on cancer prevention is extremely limited. Seek guidance from your medical provider before implementing routine wheatgrass shots for antioxidant benefits.

May Boost Immunity

Wheatgrass is packed with vitamins, minerals, and antioxidants, giving it immune-boosting potential. It contains vitamins A, C, and E, which may help fight infections and improve overall immune function. Also, the flavonoids in wheatgrass can help fight free radicals often associated with inflammation and disease.

The chlorophyll in wheatgrass products may promote a healthy immune system through its antimicrobial and antioxidant properties. Chlorophyll may also support the body's natural detoxification processes by binding to endocrine (hormone)-disrupting chemicals. Including wheatgrass in a well-balanced diet can enhance the body's natural defenses against disease.

May Support Weight Loss

Wheatgrass is a low-calorie, nutrient-rich food. While research is limited, wheatgrass may support weight loss through its beneficial role in gut health. Studies have found that a decrease in beneficial bacteria in the gastrointestinal tract can hinder gut barrier function and increase the risk of weight gain. Also, wheatgrass can help regulate blood glucose levels, preventing blood sugar spikes that can lead to intense cravings.

Plus, wheatgrass juice is often used to treat protein-energy malnutrition and micronutrient deficiency. When reducing your overall calorie intake, it's essential to track your macro- and micronutrients to make sure you're meeting your body's needs. A wheatgrass shot can be a quick and convenient way to get a boost of nutrients between meals and bridge the gap in certain deficiencies.

May Support Detoxification

The bioactive compounds in wheatgrass may support the body's natural detoxification mechanisms. Research has linked chlorophyll to improved liver function, indicating wheatgrass may help the body rid itself of toxins through normal liver function. Chlorophyll has been shown to aid the detoxification process and help eliminate hormone-disruptive chemicals from the body.

Also, wheatgrass' antioxidant activity helps clear harmful free radicals that can damage cells and cause inflammation.

The body also rids itself of toxins through the digestive tract. Wheatgrass may benefit the gastrointestinal system, supporting regular bowel movements and encouraging the body to excrete harmful toxins.

Nutrition of a Wheatgrass Shot

A 1-ounce wheatgrass shot is low in calories but offers a concentrated source of micronutrients, meeting a significant portion of the Daily Value (DV) percentages. While the nutrition facts will vary between recipes, one tablespoon of organic wheatgrass powder contains approximately:

• Calories: 25
• Protein: 1 gram (g)
• Carbohydrates: 6 g
• Fat: 0 g
• Fiber: 4 g
• Vitamin K: 86 micrograms, or 70% of the DV

Wheatgrass is an excellent source of vitamin K, with one tablespoon of wheatgrass powder providing nearly the entire recommended intake for adult women and over 70% of the recommended intake for adult men. Vitamin K is essential for supporting bone health and blood clotting. It's also a fat-soluble vitamin, so consuming your wheatgrass shot alongside a healthy fat, like avocado, can improve absorption.

Wheatgrass also contains small amounts of iron, calcium, and other vital nutrients like B vitamins, potassium, magnesium, and vitamins C and E. It comprises approximately 70% chlorophyll, which contributes to its detoxifying properties.

How To Take a Wheatgrass Shot

There isn’t a standardized recommendation for taking wheatgrass shots. However, many people take their wheatgrass in the morning on an empty stomach, hoping to maximize nutrient absorption. However, there currently isn’t any research to back up that claim. 

The typical serving for a wheatgrass shot is 1-2 ounces (30-60 milliliters). You can take the shot alone or mix it with water or juice to dilute or alter the flavor. Consult a healthcare professional before adding wheatgrass to your routine, and start with a conservative serving unless otherwise directed by your healthcare provider. 

Risks and Precautions

Wheatgrass is generally well-tolerated. Research is limited regarding the potential downsides of wheatgrass shots or juice. However, some anecdotal reports indicate adverse side effects after consuming wheatgrass in large amounts. These side effects may include nausea, constipation, and headache.

Wheat is classified as a major food allergen in the United States. As a wheat product, wheatgrass may cause allergic reactions in people with wheat allergies or sensitivities. People with celiac disease or gluten sensitivities should check with their healthcare provider before consuming wheatgrass in any form.

Raw wheatgrass—as it's typically consumed—may be contaminated with harmful bacteria from the soil. People who are pregnant, breastfeeding, or immunocompromised may need to avoid wheatgrass and wheatgrass shots.

How To Make a Wheatgrass Shot at Home

Preparing a wheatgrass shot at home is simple and quick. With a few basic ingredients, you can enjoy a wheatgrass drink tailored to your taste preferences and health goals.

Consider these steps when making a wheatgrass shot at home:

1. Gather the ingredients: Standard wheatgrass shots only call for wheatgrass. However, the taste is very distinct and may be unpleasant for some. You can add other ingredients, such as ginger, lemon, and apple, to enhance the flavor and increase the shot's nutritional value.
2. Prepare the wheatgrass: To remove dirt and debris, rinse the wheatgrass thoroughly under water.
3. Juice or blend the ingredients: Feed the wheatgrass and optional ingredients through the juicer. If using a blender, chop the ingredients and blend with a small amount of water. Strain the product through a cheesecloth.
4. Serve: For maximum freshness, pour the juice into a small shot glass and drink it immediately.
   

A Quick Review

Wheatgrass is the young, freshly sprouted shoots of the common wheat plant. The sprout is low in calories and rich in vitamins, minerals, antioxidants, and amino acids that support many avenues of health. Including wheatgrass in a balanced diet may support cognitive function, healthy digestion, blood glucose control, and weight management.

Taking a daily wheatgrass shot is a convenient way to incorporate the beneficial plant into your diet. However, people who are allergic or sensitive to wheat or gluten should avoid wheatgrass, and wheatgrass may cause some side effects when consumed in large amounts. A healthcare provider or registered dietician can help you safely incorporate wheatgrass into a well-balanced diet and maximize its beneficial effects.