Nutrition II - Superfoods - Wheatgrass and Barley Grass Flashcards
Wheatgrass:
Description
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
Wheatgrass:
Energetics
Cooling, cleanses toxins from the body
Wheatgrass:
Composition
- 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
Wheatgrass:
Benefits & clinical applications
- Antioxidant
- Immune support
- Anti-cancer
- Alkalising
- Regulates blood lipids
- Weight loss
- Detoxification
- Digestion
www.youtube.com/watch?v=l1-C7PDPPmM
Wheatgrass:
Antioxidant
The various antioxidants (e.g. phenolic and flavonoid compounds) in wheatgrass can help to protect against chronic diseases by reducing oxidative stress, supporting detoxification
Wheatgrass:
Immune support and anti-cancer
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
Wheatgrass:
Alkalising
Due to the high chlorophyll content
Wheatgrass:
Regulates blood lipids
Shown to reduce serum triglycerides and LDL cholesterol, whilst increasing HDL cholesterol
Wheatgrass:
Weight loss
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)
Wheatgrass:
Detoxification
Supports liver detoxification pathways with its abundance of nutrients and antioxidants
Wheatgrass:
Digestion
Wheatgrass is used in TCM to nourish this splean Qi – supporting digestion. It is also used to drain dampness
Wheatgrass:
Dosage
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
Barley grass:
Description
AKA Hordeum Vulgare L
Barley grass provides similar nutrients and benefits as wheatgrass and shares the same energetic qualities
Barley grass:
Composition
- 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
Barley grass:
Benefits and clinical applications
- Antioxidant
- Anti-inflammatory
- Cardiovascular support
- Diabetes
- Gout
- And supports healthy gastrointestinal functions
- Promote sleep and relaxation
- Supports energy production
Barley grass : Antioxidants and anti-inflammatory
Provides protection against chronic diseases including cancer, diabetes and heart disease. Barley grass can down regulate the pro inflammatory TNF-a
Barley grass:
Cardiovascular support
- Decreases LDL and total cholesterol, while increasing HDL cholesterol
- Helps regulate blood pressure– associated with the phytochemical ‘saponarin’ (e.g. magnesium and potassium)
Barley grass:
Diabetes
The high-fibre content producers fasting blood sugar and glycated haemoglobin
Barley grass:
Gout
Reduces serum uric acid by increasing urinary excretion
Barley grass:
Support healthy gastrointestinal function
Fibres supports bowel elimination, and nourishes the microflora
Flavonoids reduce inflammation and allow healing of mucous membranes – especially in conditions such as ulcerative colitis
Barley grass:
Promote sleep and relaxation
Related to primary to content of GABA (also beneficial to anxiety) and tryptophan (precursor to serotonin and melatonin)
Barley grass:
Supports energy production
- Contains enzymes involved in mitochondrial function including cytochrome oxidase.
- Flavonoids such as lutonarin and saponarin improve oxygenation of body tissues and reduce fatigue
Barley grass:
Practical advice
- 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
