Wheatgrass juice has been considered very healthy for several years. The benefits of wheatgrass juice has been praised by many people in magazines and on the Internet as well as on YouTube and other platforms.
But which active substances are really in it and what is the hype about it? We will tell you.
Wheatgrass Juice has been a trend drink in the USA since the 90s. Although wheatgrass juice is a trend food or trend drink, it is not an exotic plant from far away.
Wheatgrass grows right on our doorstep. Now let's take a closer look at this plant and the juice it produces.
What Is Wheatgrass?
Wheatgrass is the young green wheat plant before it develops its typical ears of corn. Botanically it belongs to the sweet grasses. The grasses are harvested when they are three to six weeks old. Then the young stalks contain everything that a grain of wheat needs to grow.
However, because of the carbohydrates it contains, the sap is a good breeding ground for microorganisms and therefore easily perishable. Therefore, the grass is dried, ground or squeezed as soon as possible after harvesting. It is best you drink the freshly squeezed juice immediately.
Wheatgrass juice has numerous vitamins, minerals, micronutrients and amino acids and one in particular: chlorophyll. This plant pigment gives wheatgrass juice its famous nickname "green blood".
The high concentration in the leaves ensures that the juice has later a strong green color. In addition, chlorophyll has a structural similarity to the red blood pigment hemoglobin.
The ingredients in wheatgrass can vary greatly. They will be created depending on the location, soil conditions and harvest time. However, the following nutrients, among others, can be found in wheatgrass juice:
Minerals and Microelements
Wheatgrass Is Rich In Chlorophyll and Nutrients
In-depth nutrient studies support the view that wheatgrass is a real superfood and that regular consumption is equivalent to an alkalizing fresh cell cure.
Extremely rich in chlorophyll, vitamins, minerals and enzymes, a few grams of wheatgrass is said to exceed the nutrient content of other foods.
As an indication, the Max Rubner Institute for Nutrition and Food in Germany cites the following values for dried wheatgrass powder per 100 grams in a study:
Amount per 100 g
Recommended daily dose
Folate / Folate Acid
just under 5 µg
0.8 - 0.9 µg
just under 0.5 µg
17 - 20 %
Minerals (including iron)
6 - 8 %
Plus the secondary plant substances lutein and chlorophyll.
With a chlorophyll content of about 10 µg/g, wheatgrass is one of the plants richest in chlorophyll. The health benefit of this plant pigment is its chemical similarity to the human red blood pigment haemoglobin.
Chlorophyll ingested through food is said to stimulate the formation of new blood cells, promote the transport of oxygen to the cells, stimulate the organism to detoxify and balance the acid-base balance through its alkalizing effect.
Vitamin B12 is a surprise, since actually only animal products contain vitamin B12. 100 g of fresh wheat grass contains about 3 micrograms of vitamin B12 - this corresponds exactly to the recommended daily dose of the German Society for Nutrition. The high vitamin B12 content is interesting for vegans, for example, who find it difficult to cover their needs.
Health Benefits Of Wheatgrass Juice
Wheatgrass Juice For more Energy
Wheat grass contains glycogen, which is quickly converted into energy and made available for numerous metabolic processes. Unlike the consumption of simple carbohydrates and refined sugars, this energy boost has a long lasting effect.
In addition, the contained manganese and the high vitamin content increase the energy metabolism and the cell functions of the body.
For an effective and long-lasting energy boost, you should drink wheatgrass on an empty stomach.
Anti Aging Effects Of Wheatgrass Juice
The chlorophyll of wheatgrass acts as a powerful antioxidant. The antioxidant content is scientifically indicated by the ORAC value. This is useful because different antioxidants act to different degrees.
According to one study, wheatgrass juice has an ORAC value between 4,000 - 4,800, which is much higher than various other superfoods. Antioxidants protect the cells from oxidative stress. Oxidative stress accelerates the aging and wrinkle formation of the skin.
Benefits Of Wheatgrass Juice For Skin
Vitamin A, antioxidants, essential fatty acids and amino acids are very important for healthy skin. Wheat grass accelerates wound healing, stimulates cell regeneration and relieves itching.
Wheatgrass is also helpful for acne, eczema, sunburn and skin discoloration. It improves the regenerative capacity of skin cells and beautifies the complexion.
To reduce skin impurities, soak a cotton ball in wheatgrass juice and rub it into the face and neck. The surface of the skin is supplied with blood, the blood vessels are dilated and the paranasal sinuses are freed. Allow the juice to soak in for a few minutes, then rinse off with clean water and gently pat dry.
Can Wheatgrass Help With Digestion?
Wheatgrass juice is known to aid digestion. A daily dose of vitamin B, essential amino acids and valuable enzymes helps to relieve unpleasant heartburn and digestive disorders.
Wheatgrass is a natural source of these nutrients and also contains digestive fiber. This combination of nutrients is effective against ulcers of irritable bowel syndrome, cleanses the mucous membranes of the inner intestines and improves digestion.
Enzymes play the central role in human metabolism. Normally, our pancreas produces these enzymes all by itself. According to the Harvard Health Journal, supplementation is therefore only necessary if you suffer from diseases such as chronic pancreatitis or cystic fibrosis. Then your body can no longer produce the necessary enzymes by itself.
Can Wheatgrass Help You Lose Weight?
If wheatgrass is consumed regularly, the organ functions are stimulated and unnecessary calorie intake is prevented. The feeling of satiety is increased, ravenous hunger is reduced and excessive eating and snacking is prevented.
For optimal weight loss, you should drink Wheat Grass Juice about 30 minutes before a meal or in the morning on an empty stomach. This will help you control hunger and the feeling of satiety will come faster.
Can Wheatgrass Reduce Oxidative Stress?
Wheatgrass juice is not only a vitamin bomb and therefore good for your immune system - it is also rich in antioxidants. These help to eliminate free radicals, which are caused by stress, unhealthy diet or smoking, among other things.
Too many of these free radicals can lead to so-called "oxidative stress" and damage your cells. This in turn can increase the risk of many diseases. The antioxidants in wheatgrass help reduce this risk.
Does Wheatgrass Detoxify Your Body?
An acidic body environment is the cause of many diseases. Obesity, high blood pressure, thyroid diseases and cancer are only some of the serious diseases caused by an acid overloaded body.
The high chlorophyll content, saponins and numerous nutrients support the alkalization and detoxification of lymph and blood cells and help effectively eliminate toxins from the body.
Wheatgrass also has an antibacterial effect and cleans various organs and the gastrointestinal tract. It accelerates the removal of hardened mucus, crystallized acids and solidified, decaying waste products from the body.
Wheatgrass cleans the liver
The liver is involved in numerous metabolic processes in the body and is considered the most important detoxification organ. If the detoxification function of the liver is overloaded, diseases and deficiency symptoms can develop.
The many nutrients and enzymes in wheatgrass cleanse the blood and help to restore the liver's full functionality.
Similar to spirulina, wheatgrass helps remove toxins, especially BPA, from the body. It also detoxifies the body by breaking down the attacked substances in the colon.
Side Effects Of Wheatgrass Juice
As a rule, there are no side effects when using organic wheatgrass if you pay attention to the correct dosage. Nevertheless, you should know that the grass has a strong detoxifying effect and you can notice these effects.
This is a normal process that can occur during the detoxification process. The body gets rid of toxins and cleanses itself. Wheat grass is gluten-free because the gluten is formed in a later phase.
However, if you are sensitive to wheat, it is advisable to start with a very small amount. The daily dose can then be slowly increased up to the recommended daily dose (if in doubt, contact your doctor for medical advice). An overdose may cause headaches and allergic reactions.
If there is an allergic reaction to wheat products, the consumption of wheatgrass should be started only in small doses and started under medical supervision.
How Much Wheatgrass Juice should You Drink A Day?
I can't recommend a certain amount of wheatgrass juice - everyone has to find that out for themselves.
Since wheatgrass juice has a strong detoxifying effect, it can lead to nausea, headaches or diarrhoea. So don't exaggerate at first and start with small amounts.
From my own experience I advise you to start with small amounts such as 20 to 30 ml of wheatgrass juice daily. It is best to start with small sips.
If you tolerate this amount well, don't get a queasy feeling in your stomach and feel well, you can increase the portion size up to 100 milliliters after a period of getting used to it. If the wheatgrass juice suits you very well, you can even drink more (up to 200 milliliters).
You can of course also drink a smaller amount of e.g. 30 or 50 ml 2 or 3 times a day.
How Does Wheatgrass Juice Taste?
Fresh, pure wheatgrass juice has a grassy, herbal aroma and tastes sweetish. This is not surprising since wheatgrass is a sweet grass.
The sweetness definitely makes wheatgrass juice very drinkable. If the taste is still too intense for you, you can simply add some apple or lemon in addition to the wheatgrass.
Does Wheatgrass Juice Have Gluten?
Don't worry: Although wheatgrass is the young shoots of wheat, it contains no gluten. So even with coeliac disease or wheat intolerance, you can take it without any worries.
Is Wheatgrass Powder As Good As Fresh Juice?
Maybe you don't own a juicer for wheatgrass or you find it too complicated to make your own wheatgrass juice. In that case you can of course also use a high quality, organically grown wheatgrass powder.
All you have to do is mix the powder with plain water and you can enjoy this nutrient-rich food to the full.
An organic wheatgrass powder is the pure, gently pulverized form of the juice, in principle from wheatgrass from organic farming ground powder without further additives and gluten-free, lactose-free and vegan.
The original dietary fiber of wheatgrass is removed directly during pressing, so that the nutrient density of the wheatgrass juice powder is particularly high. One speaks therefore also gladly of fireworks of healthy vital materials.
The advantage of this is that these are present in the wheatgrass juice powder in a natural compound and can be very well absorbed by our organism. Furthermore, they are said to have a synergistic effect.
If you would like to try wheatgrass juice powder, I recommend an organic product.
Daily recommendation for adults: drink 5 - 10 g (1 tablespoon) throughout the day with some liquid.
How Long Does Fresh Wheatgrass Juice Last?
It is best to drink the freshly pressed wheatgrass juice right away. If you don't want to do this or if you have squeezed more juice than you want to drink at the moment, then it is important which juicer you used.
If the wheatgrass juice was made with a powerful centrifugal juicer, the time will be shorter than with a slow masticating juicer.
The reason is the much stronger oxidation with the Centrifugal Juicer. I therefore recommend to juice the wheatgrass with a Slow Juicer. With a good Slow Juicer you can squeeze out much more juice.
It is also important to fill the juice into a well-sealed container and place it in the refrigerator as soon as possible.
With a Centrifugal Juicer produced wheatgrass juice I would store in the refrigerator for max. 24h.
Juice made with a Slow Juicer would last about twice as long, 48 hours.
Maybe it could be a bit longer but I drink all fresh juices within 1 day. It simply tastes better.
Best Type Of Juicer For Wheatgrass
If you want to make use of the many ingredients of wheatgrass, it is best to make the juice yourself. Only then you do have control over the production. Many vitamins in wheatgrass are heat sensitive and can be easily destroyed.
There are various juicers on the market, but especially when juicing grasses, they often quickly become inefficient or fail to do so at all. When choosing the right juicer, it is important to make sure that it is suitable for grasses.
In addition, no heat should be generated during juicing and the input of oxygen into the juice through turbulence should be kept as low as possible to prevent oxidation of the freshly pressed juice.
Both heat and oxygen can destroy nutrients in wheatgrass juice. You can feel the heat and you can recognize the oxidation by the fact that the juice turns brownish relatively quickly.
It is best to use a special high performance juicer with a low speed to prevent oxidation. This type is a masticating juicer. One juicer recommended by many users is the Angel Juicer.
The device is indestructible, of high quality and therefore a once in a lifetime purchase. This quality has its price, but is worth every single cent of it.
How do I make fresh wheatgrass juice?
If you want to make fresh wheatgrass juice yourself, you definitely need a slow juicer or a manually operated juicer. The latter are the devices you need to screw to the table or countertop.
Prepare wheatgrass juice in a Slow Juicer!
With both juicers it is possible to squeeze wheatgrass by pressing it against a sieve in slow revolutions. To do this, you always put small bundles of wheatgrass into the feed chute of your juicer.
Depending on the model, the Slow Juicer pulls the wheatgrass towards the pressing plant almost by itself. Now the liquid and solid components are separated by the sieve and end up in two different containers.
As a guide, 50 grams of wheatgrass yields approximately 35-45 ml of wheatgrass juice, depending on the juicer model.
How To Grow Wheatgrass At Home?
Whole fresh wheatgrass is best suited for making wheatgrass juice. If you buy it in a store you can never be sure how fresh it really is. Wheatgrass is easily perishable and quickly forms a breeding ground for microorganisms and germs. This is not always immediately visible.
Therefore, always buy wheatgrass in the store of your trust and make sure that it is of good quality.
But you can also grow wheatgrass yourself very easily. Then you can be absolutely sure of the quality and freshness. You need wheat grains, a germination bowl and a little patience.
First the shopping list:
You should definitely buy these in an organic supermarket or health food store to make sure that they are organically grown.
After all, you want to do something good for your body with organic wheatgrass and not burden it with harmful substances.
You can order these special bowls in various online stores or in specialized shops. They usually measure 40 x 40 centimeters and have holes in the bottom of the bowl.
Here too, it is important to pay attention to biological quality. But that is only earth?
Generally yes, but many products are contaminated with pesticides and it is important to pay attention to pure quality. You can find good soil in many online stores.
Here too, I recommend using recycled cloths, unbleached and as free of harmful substances as possible.
This is best suited for moistening and pouring.
You can get all the above mentioned products in organic supermarkets, various online stores or in specialty stores.
I prefer to order online, here I have the largest selection and can research in peace and quiet without having to drive for miles through the city.
The Steps To Grow Wheatgrass At Home
Step 1: Prepare
Rinse about two cups of wheat seeds with clear, cold water and let them drain well. Then put them into a bowl.
Step 2: Soaking
Fill the bowl with six cups of water and leave the seeds covered for about ten hours. Strain, wash, fill up again with water and germinate for ten hours. Do the whole thing again.
You should repeat this procedure three times in total, then ideally they will have small roots and can go into the growing bowl.
Step 3: Planting Preperation
Cover the growing bowl well with paper towels, otherwise the roots can grow through the bowl in the soil. Now put about 5 cm potting soil into the bowl.
Step 4: Planting Seedlings
Now it is time to spread the seedlings in an even layer on the soil. Press the seedlings slightly, but not too hard. They should still be visible on the surface.
Spread the seeds nice and evenly so that each grain has enough room to grow. Moisten the seedlings well with the spray bottle and cover them with a damp cloth to protect the seedlings.
Step 5: Keep The Seedlings Moist
It is super important that the seedlings do not dry out in the first days. You should water the cloth and bowl every morning so that the seedlings and the cloth are well moist. However, not too moist, the seedlings should not "swim" in the soil.
You can remove the cloth after the fourth day and continue watering once a day. Then place the grass in a shady place. Direct sunlight can damage the wheatgrass.
Some patience is needed here. When the grass is large enough, a second shoot grows and the wheatgrass "splits". The wheatgrass is now about 15 cm tall and now is the right time to harvest.
This is usually after nine to ten days. Cut it off with scissors just above the root. Done!
And now? Now you squeeze it with a juicer.
But I have good news for you. If you keep watering the grass, you can harvest a second time, sometimes even a third time.
Final Tip For Homemade Wheatgrass Juice
The effort to juice a single wheatgrass juice shot is far too great. You'd have to clean the juicer every time after each one and that would be anything but proportionate.
That's why I always take half a kilo or even a whole kilo of wheatgrass and juice it completely. With a good juicer you get about 750ml to 800ml of wheatgrass juice. With a top juicer up to 900 ml.
You can then easily freeze it in portions. I use standard ice cube moulds for this purpose and always keep a stock of it.
The advantage is that the juice hardly loses its good ingredients when frozen and can be mixed into a smoothie practically every day or defrosted directly for drinking.
It also cools down your smoothie if you put the frozen cubes together with other ingredients into a powerful blender.
Depending on how much juice you want to have, you can defrost the desired amount overnight in the refrigerator.
Now it's time to try it out for yourself.