Chia seeds

CHIA SEEDS

Energy: 486 Calories (per 100 g)

Protein: 16.5 g (per 100 g)

Calcium: 631 mg (per 100 g)

Iron: 7.7 mg (per 100 g)

Potassium: 407 mg (per 100 g)

Fat: 30.7 g (per 100 g)

Chia seeds (salvia hispanica) have become one of the most popular superfoods in the health community. They’re easy to digest when prepared properly and a very versatile ingredient that adds easily to recipes. Plus, chia seeds benefits are plentiful.

Originally grown in Mexico, the seeds were highly valued for their medicinal properties and nutritional value. In fact, they were even used as currency.

The chia seed is nutrient-dense and packs a punch of energy-boosting power. Aztec warriors ate chia seeds to give them high energy and endurance. They said just one spoonful of chia could sustain them for 24 hours. Chia means “strength” in the Mayan language, and chia seeds were known as “runners’ food” because runners and warriors would use them as fuel while running long distances or during battle.

Not only that, but recent research has found that the chia seeds benefits are even greater than we realized. Chia seeds benefits include promoting healthy skin, reducing signs of aging, supporting the heart and digestive system, building stronger bones and muscles, and more. They’ve even been linked to helping reverse diabetes. 

Chia seeds also contain essential fatty acids alpha-linolenic and linoleic acid; mucin; strontium’ vitamins A, B, E and D; and minerals, including sulphur, iron, iodine, magnesium, manganese, niacin and thiamine; and they’re a rich source of antioxidants.

Top 9 Chia Seeds Benefits

Being rich in so many key nutrients, research has uncovered that regularly eating chia seeds can improve your health in numerous ways. Some of the top chia seeds benefits are:

1. Skin and Aging

Researchers from Mexico uncovered that chia seeds had a total natural phenolic (antioxidants) concentration nearly two times higher than previously reported, and the antioxidant activity was shown to stop up to 70 percent of free radical activity.

This research essentially proves that chia seeds are one of nature’s riches high-antioxidant foods. Antioxidants speed up the skin’s repair systems and prevent further damage. Taking chia seeds can prevent premature skin aging due to inflammation and free radical damage.

2. Digestive Health

Chia is super-high in fiber, providing nearly 11 grams per ounce. One serving can provide the recommended fiber intake for the day, according to the American Dietetic Association.

Fiber is essential for your body’s ability to balance insulin levels. According to the National Institutes of Health, seeds like flax and chia can be a natural blood sugar balancer due to their high fiber content and healthy fats.

Being high in dietary fiber, chia seeds benefits bowel regularity and healthy stool. The rich fiber content in chia seeds also helps people feel more full quicker because it absorbs a considerable amount of water and immediately expands in the stomach when eaten. This may explain why clinical studies have proved that chia curbs hunger and suppresses appetite, which can also lead to weight loss.

Also when consumed, chia seeds create a gelatin-like substance in the stomach. This gel-forming action is due to the soluble fiber in chia seeds, and it can work as a prebiotic that supports the growth of probiotics in the gut.

3. Heart Health

Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health. Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when he or she regularly consumes chia seeds.

In a nutshell, according to research out of Massachusetts:

The available human and non-human studies show possible effectiveness for allergies, angina, athletic performance enhancement, cancer, coronary heart disease (CHD), heart attack, hormonal/endocrine disorders, hyperlipidemia, hypertension, stroke, and vasodilatation. Some evidence also suggests possible anticoagulant, antioxidant, and antiviral effects of Salvia hispanica.

Chia seeds (salvia hispanica) are high in linoleic acid, a fatty acid that helps the body absorb fat-soluble vitamins A, D, E and K. For such a tiny seed, chia is quite high in healthy fats, boasting more omega-3s than salmon. Omega-3s work to protect the heart by lowering blood pressure, bad cholesterol and inflammation. Inflammation can put strain on blood vessels and cause heart disease. So by eating chia seeds, you can boost and protect your heart thanks to the omega-3s — just another example of the amazing chia seeds benefits available.

4. Help Treat Diabetes

Because chia seeds are rich in alpha-linolenic acid and fiber, researchers from the University of Litoral in Argentina set out to determine how chia seeds can help prevent metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance, which are two factors in the development of diabetes. Published in the British Journal of Nutrition, this research is extremely fascinating because these scientists conducted two studies at the same time and uncovered some profound data:

• The first test evaluated how healthy Wistar rats responded to three weeks of a sucrose-rich diet (SRD) in which chia seeds made up the primary dietary source of fats.
• The second test took healthy rats and fed them a SRD for three months so they developed dyslipidemia and insulin resistance. Then, they fed these newly diseased rats SRD + chia seeds for an additional two months.

The results were astounding:

• During the first examination, eating chia seeds completely prevented the onset of dyslipidemia and insulin resistance. In fact, the blood levels in these rats didn’t change at all in spite of having 65 percent of their diets composed of sugar for three weeks!
• During the second examination, after the dyslipidemic and diabetic rats were fed chia seeds + SRD for two months, they completely recovered from their conditions. The researchers also discovered that the dietary addition of chia seeds also reduced visceral adipose tissue, a “belly fat” tissue that affects the metabolism of the body and is a component of obesity.

In a nutshell, chia seeds were proved to halt diabetes and reverse it, adding that to the list of chia seeds benefits.

5. Boost Your Energy and Metabolism

A study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would, but without all the unhealthy sugar.

In the study, half of the athletes drank 100 percent Gatorade, while the others consumed half Gatorade and half chia drink.  The runners’ times were matched and the half-chia group consumed far less sugar.

By adding a serving of chia seeds a day, you can help boost your metabolism and burn belly fat as well. Studies show that the addition of chia seeds to your diet also reduces visceral adipose tissue, a “belly fat” tissue that effects the metabolism of the body and is a component of obesity.

6. Stronger Bones

Just one ounce of chia seeds has about 18 percent of the recommended daily amount of calcium. Calcium is fundamental in bone health and helps maintain bone strength and mass.

Chia also contains boron, which is another essential nutrient for bone health. Boron helps metabolize calcium, magnesium, manganese and phosphorus for healthy growth of bones and muscles. 

7. Build Muscle and Lose Weight

Chia seeds also rank among the top plant-based sources of protein. This is another reason this super seed is great to consume for those trying to put on lean muscle, burn fat and balance blood sugar levels.

Chia seeds pack a powerful antioxidant punch to help replace some of those nutrients lost when exercising. They’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin.

One of the characteristics that make chia seeds so unique is they can absorb up to 10 times their own weight in water. Because of this, chia seeds can prolong hydration and improve nutrient absorption of electrolytes. This also slows digestion and keeps you feeling fuller longer, reducing sugar cravings.

Because chia seeds are also high in zinc, they help your body increase leptin. Leptin is a key hormone that regulates appetite, how your body spends energy and regulates your energy levels. It also improves stamina and endurance, making chia a great source of nutrition if you’re looking to get in shape.

8. Fight Breast and Cervical Cancer

Chia seeds are rich in alpha lipoic acid (or ALA), which is an omega-3 fatty acid. In 2013, the Journal of Molecular Biochemistry found that ALA limited the growth of cancer cells in both breast and cervical cancers.

Researchers also found that it caused cell death of the cancer cells without harming the normal healthy cells. While more research still needs to be done to find out the deeper implications of ALA on other types of cancer, this is a great discovery for women struggling with these increasingly common types of cancer.

Thus, chia seeds are cancer-fighting foods, yet another one of the amazing chia seeds benefits you can get when you consume them.

9. Dental Health

With chia seeds packed with calcium, phosphorus, vitamin A and zinc, it’s no wonder that they’re a top food to help your teeth. Calcium is the building block of your teeth and necessary for tooth health.

Zinc prevents tartar by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away. Vitamin A and phosphorus are also important for strong teeth and a healthy mouth.

Chia Seeds Benefits During Pregnancy

These tiny seeds pack such a nutritional punch that expectant mothers should also consider incorporating them into their diets. Pregnancy can deplete your body of important nutrients, and eating chia seeds can help replace those lost nutrients while providing a much needed energy boost. Chia seeds are easy to incorporate into your daily routine and benefit not only the mother’s health, but the baby’s development as well.

Here are the top chia seeds benefits for pregnancy and why they’re among the best superfoods for a healthy pregnancy:

1. Great Source of Omega-3s

Omega-3 fatty acids are essential for a baby’s brain development. Most people choose to meet their daily requirements by consuming salmon or fish oil supplements. The mercury content in fish tends to make most pregnant women skeptical, so chia is a great alternative. For such a tiny seed, chia is quite high in omega-3 fatty acids. Typically, nuts and seeds with high fat content have short shelf lives before they turn rancid, but chia seeds are so rich in antioxidants they can be kept in storage for up to four years without deterioration.

2. Replenish Lost Nutrients

Pregnancy is very taxing on the body. Chia seeds pack a powerful antioxidant punch to help replace some of those lost nutrients. They’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin.

During the final three months of pregnancy, it’s important to get adequate calcium for proper skeletal development. Chia seeds contain almost five times the amount of calcium as milk. An added bonus: They also contain boron, another critical mineral for bone health.

Iron is essential to develop the red blood cells that transport oxygen through the body. During pregnancy, increased iron intake is necessary to accommodate the mother’s increased blood volume and for the development of the baby’s blood.

Chia seeds have shown possible effectiveness for allergies, angina, athletic performance enhancement, cancer, coronary heart disease, heart attack, hormonal/endocrine disorders, hyperlipidemia, hypertension, stroke and vasodilatation. Some evidence also suggests possible anticoagulant, antioxidant and antiviral effects.

3. Slow Sugar Absorption

High blood sugar makes for a risky pregnancy. It’s been linked to complications such as high birth weight, increase chance of C-section deliveries and preeclampsia. When consumed, chia seeds create a gelatin-like substance in the stomach. This slows digestion and keeps blood sugar levels stable.

4. Energy Booster

In addition to slowing sugar absorption, chia also slows down the process of converting sugars and carbohydrates from the seeds into energy. This slow-burning process, in combination with the high protein content, leads to a sustained energy boost.

How to Eat Chia Seeds

Chia seeds have a mild, nutty taste and can easily be added to most dishes as a garnish, yet chewing small seeds like flax or chia generally doesn’t make the omega-3s and other nutrients readily available for digestion and assimilation. The best way to access their vitamins and minerals is to either grind or soak them.

Raw vs. Soaking: 

There seems to be much debate as to whether you need to soak chia seeds before eating. It won’t hurt to eat them straight, but if you soak them, then you “sprout” them, which releases the “enzyme inhibitors” that are used to protect the seed.

One, this makes it much easier to digest, and two, your body can then access the dense nutrients inside the seeds. In my opinion, you always want to get the most nutrition out of any food that you eat, so I prefer soaking them before adding them to my recipe or smoothie, if possible. Either way, they’re still an excellent source of nutrition.

How to Soak: 

To soak chia seeds, simply mix them in a 1:10 ratio chia to water. That’s about 1.5 tablespoons chia seeds in one cup of water. It does not have to be exact, but you do want it to gel all the way and not be too watery. Then let them sit for about 30 minutes to two hours.

Since chia seeds can hold up to 12 times their weight in water, they’re wonderful to prevent dehydration. However, if you choose not to soak them, they can also absorb water from you during digestion. So make sure to drink plenty of water throughout the day to keep your body hydrated.

Ground: 

Another option is to grind chia seeds in a coffee grinder or Vitamin to break down the hard outer shells before eating them. When pulverized, chia seed flour can be used in most gluten-free recipes like pancakes, muffins, breads and even pastas. When grinding omega-3-rich seeds, however, it’s important to store them in a sealed, glass container in your refrigerator or freezer.

Whole:

 Unlike flax seeds, you do not have to grind chia seeds to access their nutrition. You can eat them whole and still get their “energy-packed” punch. You can even just eat a spoonful straight, but beware as they do tend to stick in your teeth.

Chia Seeds Side Effects

There are very few side effects associated with chia seeds. There has been some conflicting research about the effect of chia seeds on prostate cancer, however. A study done with ALA and prostate cancer showed that this fatty acid could increase the risk of prostate cancer, but the study was later shown to have some bias.

In fact, according to a study in 2010, ALA did not increase prostate cancer risk and actually decreased the risk in participants.

Occasionally, some people may experience stomach discomfort when consuming chia seeds, especially in large amounts, due to the high fiber content. As with any food, eat in moderation and always drink plenty of water.

Final Thoughts on Chia Seeds Benefits

Chia is quite versatile. The seeds can be eaten raw, soaked in water to form a gel or sprouted like alfalfa sprouts. When eaten raw they have a nutlike flavor and are a great addition to your morning quinoa porridge, yogurt or tossed on a salad. They can absorb up to 10 times their weight in water so they’re a great way to thicken up soups or a smoothie.

However you choose to incorporate them in your diet, it’s best to do it gradually. Chia is high in fiber so start out with a small amount and be sure to drink plenty of water. The recommended daily serving is one to two tablespoons of dry seeds. Start out slow and give your body time to adjust to the increased fiber intake. Also make sure to choose an organic brand.

That way, you know you’ll get some amazing chia seeds benefits, such as helping with skin, aging, digestive health, hearth health, diabetes, energy, metabolism, bones, muscle, weight loss, certain cancers, dental health and pregnancy.

The Bottom Line on Chia

Enjoy chia seeds for their flavor and to boost the fiber, protein, calcium, antioxidants, and omega-3s in your diet. But don't expect a big weight loss boost.

Unfortunately, there is no magic bullet (or seed) for weight loss. If you want to lose weight, you'll need to follow a healthy, calorie-controlled diet and get more physical activity.

Are Sabja seeds and chia seeds the same?

NO

You read that right: chia seeds and sabja seeds are not the same. Both chia seeds and sabja seeds originate from the aromatic mint family (Lamiaceae) – that explains their resemblance.

They may both look like sesame or nigella seeds when dry, but when soaked, they come into their their own distinctive selves.

·         chia seeds: Soft to bite after they have soaked in liquid

·         sabja seeds: More gluey than chia seeds when soaked in liquid

Here are a few clues that would help you spot the difference:

1.       Chia seeds are native to Central and South America whilst Sabja seeds are native to India and Mediterranean.

2.      The colours of Chia seeds are grey, black, white and brown seeds whilst Sabja seeds are black.

3.      Chia seeds are oval in shape whilst Sabja seeds are elliptical.

4.      Chia seeds take some time to absorb water and mostly sink to the bottom of a glass. Sabja seeds absorb water very quickly and normally float to the top of a glass. Both seeds develop a translucent coat when soaked in water.

5.      Chia seeds do not have any particular taste. Sabja seeds have a mild basil (tulsi) taste.

6.      Chia can be consumed either dry (as they come) or wet (soaked in a liquid). Sabja seeds should be consumed after soaking.

Wheat Grass

What is wheatgrass?

Wheatgrass is a food made from the Triticum aestivum plant. It’s regarded as a super potent health food with amazing benefits. It’s usually consumed as a fresh juice, but it also comes in powdered form. Fresh wheatgrass juice is considered to be a living food.

Health enthusiasts have long raved about the countless benefits of this plant, and for good reason. It can be used as an everyday health tonic and may even help treat specific diseases. More research is needed to truly determine its efficacy, but researchers agree that wheatgrass has potential.

It’s a superfood

Wheatgrass is packed with a powerful combination of nutrients that make it extremely useful to your health. It has many therapeutic benefits and is known as complete nourishment. The extensive combination of vitamins and nutrients may make wheatgrass an exceptional choice to enhance your well-being. Wheatgrass has antioxidant, antibacterial, and anti-inflammatory properties.

It contains:

·         iron

·         calcium

·         enzymes

·         magnesium

·         phytonutrients

·         17 amino acids

·         vitamins A, C, E, K, and B complex

·         chlorophyll

·         proteins

1.It can eliminate toxins

The nutrients in wheat grass aid the body in getting rid of impurities and stored toxins. For example, the chlorophyll aids in detoxing the body and helps support healthy liver function. Once your body is cleansed, you may see an increase in energy levels and better health overall.

2.High in Nutrients and Antioxidants

Wheatgrass is an excellent source of many different vitamins and minerals. It is especially high in vitamins A, C and E, as well as iron, magnesium, calcium and amino acids.

Of its 17 amino acids, eight are considered essential, meaning your body cannot produce them and you must obtain them from food sources.

Like all green plants, wheat grass also consists of chlorophyll, a type of green plant pigment associated with many health benefits.

It also contains several important antioxidants, including glutathione and vitamins C and E.

Antioxidants are compounds that fight free radicals to prevent cell damage and reduce oxidative stress.

Some studies have found that antioxidants may help protect against certain conditions, such as heart disease, cancer, arthritis and neuro-degenerative diseases.

In one study, wheat grass decreased oxidative stress and improved cholesterol levels in rabbits fed a high-fat diet.

Additionally, supplementing with wheat grass increased levels of the antioxidants glutathione and vitamin C.

Another test-tube study that evaluated the antioxidant activity of wheat grass found it reduced oxidative damage to cells.

Given that the research on wheat grass is limited to test-tube and animal studies, more studies are needed to determine how its antioxidants may affect humans.

3. It can help with digestion

Wheat grass has high levels of enzymes that aid in digestion by helping your body to break down food and absorb nutrients. This can help with digestion.

The detox effects of wheat grass clean your intestines so you experience less gas, bloating, and abdominal discomfort. Wheat grass may also help relieve constipation, irritable bowel syndrome, and other digestive issues.

4. It can boost your metabolism

Drinking wheat grass can boost your metabolism and aid in weight loss. It’s an excellent choice if you’re watching your weight, because it’s low in calories and has no fat.

Wheatgrass is a nutrient-dense food, leading many to feel fuller faster and longer. This can help to reduce cravings.

5. It can lower your cholesterol

Wheat grass is also known to lower cholesterol levels. Losing weight can also help you lower cholesterol levels, which can make you less at risk for developing heart disease.

Cholesterol is a waxy substance found throughout the body. While you need some cholesterol to make hormones and produce bile, too much cholesterol in your blood can block blood flow and increase your risk of heart disease.

Several animal studies have found that wheatgrass may help lower cholesterol levels.

In one study, rats with high cholesterol were given wheatgrass juice. They experienced decreased levels of total cholesterol, “bad” LDL cholesterol and triglycerides.

Interestingly, the effects of wheat grass were similar to those of atorvastatin, a prescription drug commonly used to treat high blood cholesterol.

Another study looked at its effects in rabbits fed a high-fat diet. After 10 weeks, supplementing with wheatgrass helped lower total cholesterol and increase “good” HDL cholesterol, compared to a control group.

Despite these promising results, further studies are needed to determine how wheatgrass supplements may affect cholesterol levels in humans.

6. It can boost your immune system

Wheatgrass enhances the function of your immune system. This can help ward off infection and disease. Plus, you’ll feel much better when your immunity is performing at optimal levels. If you do get some type of illness, having a strong immune system can help you recover more quickly.

7. It can give you energy

Your energy levels may be higher than usual from the nourishment you receive. Once your body has cleared out harmful substances, your energy can be directed to performing daily tasks and exercising. You’ll feel rejuvenated and refreshed.

8. It can lower your blood pressure

You can lower your blood pressure by consuming wheatgrass. The chlorophyll molecule is similar to hemoglobin and increases blood cell count. This helps to normalize blood pressure. It’s also thought to purify blood and improve blood circulation.

9. It can improve cognitive function

Wheatgrass may improve overall mental function and relieve anxiety. Its neuroprotective effects allow for better cognitive function and can help ward off and treat Alzheimer’s disease. It helps to prevent memory loss and can be used to improve hand-eye coordination.

10. It can help with diabetes

Wheat grass has been shown to improve blood sugar levels in people with diabetes. This is, in part, because wheat grass has compounds that have an effect similar to insulin. It lowers the glycemic index of foods, which has a positive effect on blood sugar levels.

High blood sugar can cause a wide array of symptoms, including headaches, thirst, frequent urination and fatigue.

Over time, high blood sugar can have serious consequences like nerve damage, skin infections and vision problems.

Some animal studies have found that wheatgrass may help keep blood sugar levels under control.

In one study, giving wheatgrass to diabetic rats modified levels of certain enzymes that help lower blood sugar levels.

Another study found that treating diabetic rats with wheatgrass extract for 30 days resulted in significantly decreased blood sugar levels.

Research on wheatgrass’ effects on blood sugar is limited to animals. More studies are needed to understand how it may affect blood sugar in humans.

11. It can help with arthritis

The anti-inflammatory properties of wheatgrass may ease some of the symptoms of arthritis, such as stiffness, pain, and swelling. This may result in less discomfort and improved function.

12.May Alleviate Inflammation

Inflammation is a normal response triggered by the immune system to protect the body against injury and infection.

However, chronic inflammation is believed to contribute to conditions like cancer, heart disease and autoimmune disorders.

Some research shows that wheatgrass and its components may help reduce inflammation.

One small study in 23 people looked at the effects of wheatgrass juice on ulcerative colitis, a disease characterized by inflammation in the large intestine.

Drinking just under 1/2 cup (100 ml) of wheatgrass juice for one month reduced disease severity and rectal bleeding in patients with ulcerative colitis.

Wheatgrass is also rich in chlorophyll, a plant pigment with powerful anti-inflammatory properties. One test-tube study showed that chlorophyll inhibited the activity of a specific protein that triggers inflammation.

Furthermore, another test-tube study found that the compounds in chlorophyll reduced inflammation in cells extracted from the arteries.

Most research is focused on certain compounds in wheatgrass or the effects of wheatgrass on a particular condition. More studies are needed to measure its potential anti-inflammatory effects on the general population.

13.Could Help Kill Cancer Cells

Thanks to its high antioxidant content, some test-tube studies have found that wheatgrass may help kill cancer cells.

According to one test-tube study, wheatgrass extract decreased the spread of mouth cancer cells by 41%

In another test-tube study, wheatgrass induced cell death and reduced the number of leukemia cells by up to 65% within three days of treatment.

Some research indicates that wheatgrass juice may also help, when combined with traditional cancer treatment, minimize adverse effects.

One study found that wheatgrass juice decreased the risk of impaired bone marrow function, a common complication of chemotherapy, in 60 people with breast cancer.

However, there is still no evidence on the potential anti-cancer effects of wheatgrass in humans. More studies are needed to understand how it may impact cancer development in people.

14.Could Help Promote Weight Loss

Many people have started adding wheatgrass juice to their diet as a quick and convenient way to boost weight loss.

Wheatgrass contains thylakoids, which are tiny compartments found in plants that contain chlorophyll and absorb sunlight for photosynthesis.

While there is no evidence that wheatgrass itself could increase weight loss, several studies have found that supplementing with thylakoids could enhance satiety and increase weight loss.

In one small study, supplementing a high-carb meal with thylakoids intensified feelings of satiety, compared to a placebo.

Similarly, a study in rats showed that supplementing with thylakoids increased satiety by slowing down the emptying of the stomach and increasing the release of hormones that decrease hunger.

Another study found that giving thylakoids to rats on a high-fat diet resulted in decreased food intake and body weight, compared to a control group.

However, keep in mind that thylakoids can also be found in many other food sources, including green vegetables and leafy greens like spinach, kale and lettuce.

What’s more, these studies used concentrations of thylakoids that were much greater than the concentrations typically found in wheatgrass.

There is also no research on the effects of wheatgrass on weight loss specifically. Further studies are needed to look at its effects on weight loss in humans.

15.Easy to Add to Your Diet

Wheatgrass is widely available in powder, juice and capsule form and can easily be found at health food shops and specialty grocery stores.

Furthermore, if you are able to grow wheatgrass at home, you can use a juicer to make your own wheatgrass juice.

Besides drinking wheatgrass juice, you can use the juice or powder to boost the nutritional content of your favorite green smoothies.

You can also mix wheatgrass juice into salad dressings, teas or other beverages.

Are there any side effects?

You should only purchase wheatgrass from a trusted supplier, such as a reputable health store. Talk with an associate to ensure that the plants were grown and cleaned properly. This helps to eliminate the possibility of harmful bacteria and mold.

When you first start taking wheatgrass, begin with a small dose and gradually increase your intake to meet the recommended dose. This will help to get your body adjust to digesting wheatgrass.

A typical liquid dose is anywhere from 1 to 4 ounces (oz.), or about 2 shots. The usual powdered dose is 3 to 5 grams, or about 1 teaspoon. Drinking an 8 oz. cup of water after taking wheatgrass can help reduce your risk for side effects.

Possible side effects include:

·         nausea

·         headache

·         constipation

·         upset stomach

·         fever

These symptoms typically fade within two weeks, or after your body has adjusted to the wheatgrass.

Don’t take wheatgrass if you’re pregnant or breastfeeding. Allergic reactions are possible in some people, especially people who are allergic to wheat or grass. It may also affect you differently if you have a blood disorder, celiac disease, or a gluten intolerance.

Wheatgrass is generally considered safe for those with celiac disease or a sensitivity to gluten. This is because only the seeds of the wheat kernel contain gluten — not the grass.

However, if you do have a sensitivity to gluten, it’s best to consult your doctor before consuming wheatgrass or stick to products that are certified gluten-free.

Wheatgrass is also very susceptible to mold if you’re growing it at home. If it has a bitter taste or shows signs of spoilage, err on the side of caution and discard it.

Finally, some people report symptoms like nausea, headaches or diarrhea after consuming wheatgrass in juice or supplement form. If you experience these or any other adverse effects, it’s best to decrease your intake.

If negative symptoms persist, consider talking to a healthcare practitioner or eliminating wheatgrass from your diet altogether.

Is there a link between wheatgrass and cancer?

Wheatgrass may be a powerful addition to cancer treatment plans.

A 2015 review of studies found that wheatgrass has anticancer potential. This could be because wheatgrass kills off certain cells. When used alongside conventional cancer treatment, wheatgrass can boost the immune system and help the body to detox. Larger studies are needed to confirm these findings.

One 2007 study found that people with breast cancer undergoing chemotherapy reduced their toxicity levels by taking wheatgrass juice. This may be because of its high chlorophyll content. Wheatgrass may also lower myelotoxicity that is caused by chemotherapy. Myelotoxicity reduces bone marrow function and can increase your risk for infection.

A 2011 review also shows that wheatgrass has antioxidant properties that can help to prevent cancer. The high nutritional value of wheatgrass helps to build a strong immune system, which is thought to keep the body healthy and free of disease.

Fast facts on wheatgrass:

·     Wheatgrass first became popular in the United States in the 1930s.

·     Wheatgrass must be processed before being consumed.

·     Some studies suggest that wheatgrass can improve health.

·     There is no evidence that wheatgrass poses health risks unless a person is allergic to it.

Nutritional breakdown

In addition to the health benefits, wheatgrass offers a number of nutrients that are essential as part of a balanced diet.

Though low in calories, wheatgrass is a good source of protein. It is not, however, a complete protein. Like most plant-based foods, wheatgrass is an excellent source of fiber, which can help reduce blood glucose. Wheatgrass can also support healthy digestion and help people feel full for longer than they usually would.

Wheatgrass is a good source of vitamins A, C, E, and K, and of vitamin B6, zinc, iron, selenium, and manganese.

Risks

People who are allergic to other grasses may also be allergic to wheatgrass. Likewise, due to cross-contamination and cross-pollination, it is possible for wheatgrass to contain the pollen of other plants.

People with plant allergies should consult a doctor before trying wheat grass.

Wheatgrass taste and ideas for consumption

Wheatgrass tastes like grass, and it can overpower other flavors.

How to make it taste better

Mixing raw wheatgrass in a smoothie can still produce a drink that tastes like something out of a lawnmower. But combining wheatgrass with other ingredients that have a strong taste, such as pineapple or citrus fruit, can help balance the flavor.

Ways to consume wheatgrass

Including citrus fruit or pineapple in a wheatgrass drink can help to improve the taste.

Some people prefer to take powdered wheatgrass in capsule form. This almost eliminates the taste and can make it easier to get a daily dose of the grass.

A few wheatgrass supplement manufacturers offer flavored wheatgrass capsules or tablets that include citrus fruits or other dominant flavors.

For people who prefer not to experiment with smoothie or juice recipes, these may offer a tasty solution.

Takeaway

Many studies on the benefits of wheatgrass have produced promising results but have not been well designed. This means it is not possible to know for sure whether wheatgrass can treat or prevent any specific medical condition.

Because most people tolerate wheatgrass well, it is safe to use alongside other treatments. Nobody should take wheatgrass as a substitute for medical treatment. To test the benefits of wheatgrass, try a daily wheatgrass smoothie or supplement.

As research evolves, it may become clear that wheatgrass is an effective medical treatment for other medical conditions. For now, however, the research is inconclusive.

The bottom line

• To make the most of these benefits, try taking a serving of wheatgrass every day or every other day. Pay attention to any changes that you notice in your body. You may wish to take notes at the end of each day to help map when you experience side effects or when you see other impact, such as an increase in energy.
• It’s important to find the dosage and time of day that works for you. Trial and error can help you decide if it’s better for you to take on an empty stomach or after food.
• If you’re taking wheatgrass for a specific health concern, look into other lifestyle changes that can further aid in improving your health. Your doctor may also be able to recommend specific changes in diet or routine.
• Wheatgrass and its components have been associated with many health benefits, including weight loss, decreased inflammation, lower cholesterol and better blood sugar control.
• However, research on its effects in humans is lacking, and many studies are focused solely on its specific compounds.
• Although more studies are needed to confirm the benefits of wheatgrass, drinking it as part of a well-balanced diet could help provide some extra nutrients and several health benefits.