Wheatgrass shots have become an increasingly popular health trend in recent years. But what exactly are the benefits of taking these small shots of green juice made from young wheatgrass plants? Here’s a comprehensive look at what a shot of wheatgrass can do for your health.
Nutritional Content
Wheatgrass is an excellent source of many different vitamins, minerals, and phytonutrients. One ounce (about a shot size) contains:
| Nutrient | Amount |
|---|---|
| Calories | 20 |
| Protein | 2 grams |
| Vitamin C | 4 mg (7% DV) |
| Vitamin A | 240 IU (5% DV) |
| Vitamin E | 0.6 mg (3% DV) |
| Vitamin K | 0.13 mcg (15% DV) |
| Thiamin | 0.1 mg (7% DV) |
| Riboflavin | 0.1 mg (8% DV) |
| Niacin | 0.4 mg (2% DV) |
| Vitamin B6 | 0.1 mg (5% DV) |
| Pantothenic Acid | 4% DV |
| Calcium | 24 mg (2% DV) |
| Iron | 0.7 mg (4% DV) |
| Magnesium | 24 mg (6% DV) |
| Phosphorus | 44 mg (4% DV) |
| Potassium | 147 mg (3% DV) |
| Sodium | 10 mg (0% DV) |
| Zinc | 0.3 mg (2% DV) |
| Copper | 0.3 mg (15% DV) |
| Manganese | 0.6 mg (32% DV) |
| Selenium | 0.2 mcg (0% DV) |
As you can see, wheatgrass packs a nutritional punch, providing substantial amounts of vitamins A, C, E, K and B vitamins. It’s also a good source of important minerals like iron, magnesium, calcium and zinc. Additionally, wheatgrass contains chlorophyll, flavonoids, amino acids and enzymes.
Detoxification
The nutrients in wheatgrass support the body’s detoxification processes in several ways.
First, wheatgrass provides antioxidant protection, helping neutralize harmful free radicals that can damage cells. The vitamins, minerals and phytonutrients in wheatgrass are responsible for these antioxidant effects.
Second, some research indicates wheatgrass may stimulate detoxification enzymes in the liver, protecting liver cells and assisting with the breakdown of toxins.
Third, the chlorophyll in wheatgrass may specifically help remove heavy metals like mercury and lead that can accumulate in the body’s tissues due to pollution. Chlorophyll binds to heavy metals, preventing absorption and aiding excretion.
Overall, regularly consuming wheatgrass shots may help reduce oxidative stress and protect the body from toxins.
Red Blood Cell Production
The nutrients in wheatgrass, including chlorophyll, vitamin E, vitamin C and iron, help support red blood cell production. Red blood cells transport oxygen throughout the body, playing a crucial role in energy levels.
By boosting red blood cell counts, wheatgrass shots can help prevent anemia and fatigue. The chlorophyll in wheatgrass is structurally similar to hemoglobin, the compound that carries oxygen in red blood cells.
Some animal research suggests wheatgrass extract can increase hemoglobin levels. More human research is needed, but the current evidence indicates wheatgrass may aid red blood cell formation.
Immunity
Wheatgrass provides many nutrients involved in immune function, making it a potential immune system booster.
Vitamin C, vitamin A and zinc all contribute to proper immune cell function. Meanwhile, antioxidants including vitamin C, vitamin E and selenium help protect immune cells against oxidative damage.
Some early studies suggest wheatgrass extracts can enhance immunity by increasing immunoglobulin A antibodies that help fight bacterial and viral infections.
Though more research is needed, the nutrients in wheatgrass appear to support overall immune system health and may help prevent infections.
Inflammation
Chronic inflammation contributes to many common diseases. Wheatgrass may help reduce inflammation in several ways.
First, its antioxidant activity helps neutralize free radicals that can trigger widespread inflammation.
Second, wheatgrass contains thioglycosides, compounds that may inhibit inflammatory enzymes.
Some test-tube research indicates wheatgrass extracts may reduce inflammatory markers. More studies are needed to confirm these anti-inflammatory effects.
Cholesterol
A handful of animal and test-tube studies indicate wheatgrass may help lower cholesterol levels, a major risk factor for heart disease.
In one rat study, treating rats with wheatgrass extract lowered total cholesterol by 46% and LDL (bad) cholesterol by 60%.
In another study, giving rats an antioxidant-rich wheatgrass supplement for 90 days reduced oxidative stress and improved cholesterol levels.
The nutrients in wheatgrass, including antioxidants, plant sterols and thioglycosides, may be responsible for these cholesterol-lowering effects. More research is necessary to confirm these benefits.
Blood Sugar Control
Managing blood sugar levels is important for overall health, especially in those with diabetes or prediabetes. Early research indicates wheatgrass may help.
In one small study, taking wheatgrass juice for 3 months significantly reduced average blood sugar levels in patients with diabetes. Plus, just 2 ounces (60 ml) of wheatgrass juice per day for a month helped lower fasting blood sugar by 15% in those with diabetes.
Antioxidants like vitamin C and vitamin A in wheatgrass, as well as compounds like ferulic acid and vanillic acid, may be responsible for these effects by helping regulate insulin secretion and insulin sensitivity.
That said, human research is limited, and more studies are needed on wheatgrass’ effects on blood sugar.
Ulcerative Colitis
Ulcerative colitis (UC) is an inflammatory bowel disease characterized by inflammation in the large intestine. Some research indicates wheatgrass may lessen UC symptoms.
In one small study, taking wheatgrass juice for one month reduced disease severity and improved rectal bleeding in patients with UC.
Wheatgrass may minimize UC symptoms by lowering oxidative stress and inflammation. However, more human research on wheatgrass and UC is needed.
Cancer
Early test-tube studies demonstrate wheatgrass extracts may inhibit cancer cell growth and induce cancer cell death. This is thought to be due to its antioxidant activity.
Some research shows wheatgrass may also boost immunity and enhance cancer treatment. In one study, taking wheatgrass juice alongside chemotherapy was more effective at reducing tumor size than chemo alone in people with colon cancer.
That said, human research is limited, and more studies are needed before making conclusions about wheatgrass’ anticancer effects.
Exercise Performance
Nutrients like antioxidants and minerals in wheatgrass may support exercise performance in several ways:
- May increase oxygen levels: Wheatgrass may boost red blood cell counts, improving oxygen transport and aerobic endurance.
- May reduce oxidative stress: Antioxidants help neutralize cell-damaging free radicals produced during exercise.
- May reduce inflammation: Compounds in wheatgrass may decrease exercise-induced inflammation.
- May boost immunity: Nutrients may help protect the body from illness after strenuous exercise.
Some research shows shots of wheatgrass juice may enhance exercise performance. Still, more human studies are necessary before strong conclusions can be made.
Skin Health
Due to its antioxidant effects, wheatgrass may provide skin-protective benefits when applied topically or consumed.
In one study, wheatgrass extract improved skin damage and reduced skin infections when applied to the skin of rats. Meanwhile, another study showed improved skin elasticity in rats who consumed wheatgrass juice.
Some even claim wheatgrass masks help cleanse and refresh the skin when applied to the face weekly. However, human studies examining wheatgrass’ effects on skin health are lacking.
Dental Health
Wheatgrass may also improve oral health. One test-tube study found that wheatgrass extract inhibited the growth of certain strains of bacteria that contribute to gum disease and cavities.
Some claim swishing or gargling wheatgrass can pull toxins from the teeth, tongue and gums while also reducing bad breath. Nonetheless, human studies are needed.
Possible Side Effects and Caution
When consumed in moderation, wheatgrass is considered safe for most people.
However, some people should take caution or avoid wheatgrass due to concerns like:
- Allergies: Wheatgrass could cause allergic reactions in people with wheat sensitivities or grass allergies.
- Pregnancy: Wheatgrass may stimulate contractions. Pregnant women should consult their healthcare provider before taking wheatgrass.
Additionally, some people report temporary symptoms like nausea, headaches or diarrhea after taking wheatgrass shots. Reduce your intake or avoid wheatgrass if you experience any unpleasant effects.
Wheatgrass shots should be avoided or limited by those taking blood thinners, as wheatgrass contains vitamin K. It’s also not recommended for people with hyperthyroidism.
Children and teenagers should not regularly consume concentrated sources of nutrients like wheatgrass, as their vitamin and mineral needs can generally be met through a varied diet.
Finally, always ensure you obtain wheatgrass juice from a reputable source, as improper preparation could lead to mold or bacterial contamination.
How to Take Wheatgrass Shots
Here are some tips for taking wheatgrass shots:
- Start with a small 1-ounce (30-ml) shot.
- Drink wheatgrass shots on an empty stomach whenever possible.
- Swish the shot around your mouth to reduce bitterness, then swallow.
- Rinse your mouth after taking a shot if desired.
- Introduce wheatgrass slowly to assess tolerance.
- Consume no more than 2–3 ounces (60–90 ml) per day.
Wheatgrass is often consumed as a fresh juice, but it can also be found in powder, tablet, capsule and freeze-dried supplement forms.
Takeaway
Just one shot of wheatgrass contains a wide range of vitamins, minerals and plant compounds that may provide health benefits.
Though human research is limited, evidence indicates wheatgrass may help with detoxification, blood sugar management, ulcerative colitis, stimulate immunity and more.
While generally safe when consumed in moderation, some people should be cautious with wheatgrass due to allergies or pregnancy.
Try introducing small amounts of wheatgrass into your diet to take advantage of any potential health benefits this popular health food has to offer.
