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Wheat Grass

Also known as: Triticum aestivum, common wheat grass, wheat grass powder, wheat grass juice, Wheatgrass

Overview

Wheatgrass is the young grass of the wheat plant Triticum aestivum, celebrated for its high nutritional density packed with vitamins, minerals, and antioxidants. It has notable levels of chlorophyll, vitamins A, C, E, various B vitamins, and essential minerals like iron and magnesium. Often consumed as juice or a powdered supplement, wheatgrass is favored for its antioxidant and anti-inflammatory benefits. Current research is moderate, primarily emphasizing its health advantages across various contexts including potential anticancer properties, although many studies lack the rigor of clinical trials leading to varied quality of evidence.

Benefits

Wheatgrass offers several evidence-based health benefits, particularly noted for its anti-inflammatory effects, inhibiting pro-inflammatory markers and lessening oxidative stress as demonstrated in cell studies. Potential benefits for obesity management and cardiovascular health have been suggested, although human trials are scarce. Furthermore, cancer patients might see value from wheatgrass, yet conclusive data remains insufficient. The absence of large-scale trials means that effect sizes and clinical significance are not well defined, and timelines for benefit realization are also unclear.

How it works

Wheatgrass exerts its anti-inflammatory effects primarily through the inhibition of enzymes such as COX-2 and iNOS-2 while modulating the NF-κB signaling pathway. Additionally, it supports immune system functionality by reducing inflammation and oxidative stress. Key metabolites found in wheatgrass, including apigenin and myo-inositol, aim at COX-2. However, further investigation into their absorption and bioavailability is needed to fully understand its efficacy.

Side effects

Wheatgrass is largely regarded as safe for most people, but individual tolerance may differ. Reported common side effects are rare and generally limited to mild gastrointestinal upset. Serious or rare side effects remain poorly understood largely due to insufficient research. Drug interaction data are also scarce, leading to uncertainty regarding the effects when taken with various medications. Caution is advised for pregnant or breastfeeding women and those with known allergies or sensitivities, who should consult healthcare professionals before usage to address potential contraindications.

Dosage

While there is no universally established effective dose for wheatgrass, dosages can vary depending on the form—juice or powdered supplements being common. Users typically take varying amounts based on individual needs. Due to the lack of data, the maximum safe dose is unspecified, and timing does not appear to be critical, permitting consumption at any time. The bioavailability may be influenced by the preparation method, though evidence for necessary cofactors to enhance effects is not confirmed.