Nutrition II - Superfoods - Wheatgrass and Barley Grass Flashcards

1
Q

Wheatgrass:
Description

A

AKA. Triticum aestivum
The young grass of the wheat plant. Can be eaten whole or raw, though is more commonly juiced or milled to a fine powder

Ann Wigmore discovered the health benefits of wheatgrass

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2
Q

Wheatgrass:
Energetics

A

Cooling, cleanses toxins from the body

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3
Q

Wheatgrass:
Composition

A
  • Grass, roots and rhizome are used.
  • Good sources are gluten– free – relies on the grass being extracted before the grain develops, which contains gluten
  • Rich in vitamins A, C, E, K and B
  • Vitamins; iron, calcium, magnesium, selenium
  • Amino acids
  • Chlorophyll
  • Antioxidants including phenolic compounds and flavonoids
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4
Q

Wheatgrass:
Benefits & clinical applications

A
  • Antioxidant
  • Immune support
  • Anti-cancer
  • Alkalising
  • Regulates blood lipids
  • Weight loss
  • Detoxification
  • Digestion
    www.youtube.com/watch?v=l1-C7PDPPmM
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5
Q

Wheatgrass:
Antioxidant

A

The various antioxidants (e.g. phenolic and flavonoid compounds) in wheatgrass can help to protect against chronic diseases by reducing oxidative stress, supporting detoxification

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6
Q

Wheatgrass:
Immune support and anti-cancer

A

Wheat grass has anti-cancer properties, and appears to reduce chemotherapy side-effects; also beneficial for chronic disorders including rheumatoid arthritis, ulcerative colitis, diabetes and obesity

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7
Q

Wheatgrass:
Alkalising

A

Due to the high chlorophyll content

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8
Q

Wheatgrass:
Regulates blood lipids

A

Shown to reduce serum triglycerides and LDL cholesterol, whilst increasing HDL cholesterol

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9
Q

Wheatgrass:
Weight loss

A

Can reduced appetite and increase hormonally-driven signals of satiety (e.g. CKK), supporting healthy weight management. It’s effects can also be attributed to Its role in balancing blood sugars (reduce cravings)

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10
Q

Wheatgrass:
Detoxification

A

Supports liver detoxification pathways with its abundance of nutrients and antioxidants

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11
Q

Wheatgrass:
Digestion

A

Wheatgrass is used in TCM to nourish this splean Qi – supporting digestion. It is also used to drain dampness

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12
Q

Wheatgrass:
Dosage

A

General recommendations are:
* Fresh juice; 30 - 120 mil daily
* Powder; 3 - 5 g daily
* Start at smaller doses and gradually increase
* Take on an empty stomach and follow with 200 ml glass of water
Caution: caution in those with known grass allergies

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13
Q

Barley grass:
Description

A

AKA Hordeum Vulgare L
Barley grass provides similar nutrients and benefits as wheatgrass and shares the same energetic qualities

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14
Q

Barley grass:
Composition

A
  • Barley grass is particularly rich in vitamins A, B1, C and E
  • Calcium, potassium, selenium
  • Enzymes including superoxide dismutase (a powerful antioxidant)
  • Antioxidants – phytochemicals including flavonoids and other polyphenols
  • Chlorophyll
  • Amino acids including GABA.
  • Barley grass also has a particularly high-fibre content
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15
Q

Barley grass:
Benefits and clinical applications

A
  • Antioxidant
  • Anti-inflammatory
  • Cardiovascular support
  • Diabetes
  • Gout
  • And supports healthy gastrointestinal functions
  • Promote sleep and relaxation
  • Supports energy production
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16
Q

Barley grass : Antioxidants and anti-inflammatory

A

Provides protection against chronic diseases including cancer, diabetes and heart disease. Barley grass can down regulate the pro inflammatory TNF-a

17
Q

Barley grass:
Cardiovascular support

A
  • Decreases LDL and total cholesterol, while increasing HDL cholesterol
  • Helps regulate blood pressure– associated with the phytochemical ‘saponarin’ (e.g. magnesium and potassium)
18
Q

Barley grass:
Diabetes

A

The high-fibre content producers fasting blood sugar and glycated haemoglobin

19
Q

Barley grass:
Gout

A

Reduces serum uric acid by increasing urinary excretion

20
Q

Barley grass:
Support healthy gastrointestinal function

A

Fibres supports bowel elimination, and nourishes the microflora
Flavonoids reduce inflammation and allow healing of mucous membranes – especially in conditions such as ulcerative colitis

21
Q

Barley grass:
Promote sleep and relaxation

A

Related to primary to content of GABA (also beneficial to anxiety) and tryptophan (precursor to serotonin and melatonin)

22
Q

Barley grass:
Supports energy production

A
  • Contains enzymes involved in mitochondrial function including cytochrome oxidase.
  • Flavonoids such as lutonarin and saponarin improve oxygenation of body tissues and reduce fatigue
23
Q

Barley grass:
Practical advice

A
  • As with wheatgrass there are no definitive dosage guidelines
  • General recommendations ranged from 3-15 g dried powder daily
  • Start at smaller dose of 1 ml fresh juice a day, and then increase daily up to 5 ml a day. Divided doses may be better tolerated
  • While some sources suggest taking on an empty stomach to increase assimilation, both barley and wheat grass can be added to fresh juices and smoothies
    Caution: in those with known grass allergies