What Is Barley Grass?
Barley grass, also known as the barley leaves or barley greens, is derived from the young leaf of the barley plant, or the Hordeum vulgare plant. Barley grass extracts are popular worldwide because of their low-calorie and zero-fat content. It is a healthy juice drink also available in form of commercial juice powder like barley grass juice powder. According to researches, barley grass is naturally rich in chlorophyll and other potent antioxidants which helps in improving the body's immunity and aid in neurologic health. They are also loaded with essential vitamins and minerals for a healthy diet. Some antioxidants in barley grass include lutonarin, saponarin, gamma-aminobutyric acid (GABA), and ferulic acid. They help improve the neurocognitive functions in humans.
Why Are Barley Grass Juices Popular?
Globally, barley grass is a common ingredient found in many juice bars. They can also be found at natural-food stores that sell bottled juices or drinks. These juices are particularly famous in Japan, where the green juice made of barley grass is known as “Aoriju”. They are widely consumed to enhance immunity and improve general health in Japan. Barley grass powder is a dehydrated form of barley grass extract. Commercially they are found in capsule forms or even as barley grass tablets. Stores specializing in selling dietary supplements have this as a common ingredient, as it is added to majority of the health juices and drinks.
What Is the Nutritional Content of Barley Grass Juice Powders?
Barley grass juice is a good vitamin A, iron, and magnesium source. The nutritional data for five grams of barley juice powder (approx three teaspoons):
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Fat: 0 grams.
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Carbohydrates: 2 grams.
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Fiber: 0 grams.
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Potassium: 168 milligram.
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Sodium : 60 milligrams.
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Calcium : 27 milligrams.
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Sugars: 1 gram.
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Protein: 2 grams.
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Iron: 1.1 milligrams.
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Total calories: 20 calories.
Based on a 2,000-calorie diet, barley grass juice powder, rich in vitamin A content, can yield upto twenty percent of the daily recommended intake in three teaspoons..
What Are the Health Benefits of Barley Grass Juices?
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Improves Cholesterol Levels: Barley grass contains a compound called hexacosanol. This compound improves cholesterol metabolism and decreases cholesterol synthesis in the body.
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Improves Insulin Sensitivity and Regularises Blood Sugar: Research indicates that barley grass can regularise blood sugar levels owing to the insoluble fiber content it possesses. The insoluble fiber of barley grass can help with glucose metabolism by improving insulin sensitivity.
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Reduces Anxiety and Promotes Sleep: Barley grass extracts can have a calming and soothing effect on the central nervous system. Research shows that barley grass juice powder has been recommended as a beneficial food in relieving anxiety, promoting mental relaxation, and improving sleep.
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Anti-inflammatory: Barley grass has been known to be anti-inflammatory because of its antioxidant enzyme content. These enzymes aid in reducing systemic inflammation. Chlorophyll gives an added benefit to this grass because of its anti-inflammatory and antioxidant properties.
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Boosts Immunity: Barley grass is composed of certain polysaccharides that enhance immunity and boost an individual's health by stimulating the activity of macrophages in our body.
Who Should Avoid Barley Grass?
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The consumption of barley grass would negatively impact individuals with celiac disease or gluten sensitivity. Therefore, they should avoid barley grass products and products that are not labeled gluten-free, as they are also prone to food allergies.
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These juice powders or supplements may not be appropriate for individuals suffering from renal issues, dialysis patients, patients who are undergoing anticoagulant therapies, or medications (such as Warfarin) because of the high content of certain vitamins and minerals like potassium, vitamin K, and phosphorus in barley grass extracts.
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Nutrition experts do not recommend them in pregnancy and lactating women because of safety concerns and a lack of research in these phases.
How Should Barley Grass Juice Be Consumed?
Barley grass juice powder can be brought commercially like other food supplements. They can be added to water or fruit or vegetable juices. They can also be added to smoothies to give them a nutrition balance or in teas to relax the mind. Pre-juiced fresh barley grass is available in many countries; some even grow their barley grass to drink juice frequently. In addition, barley grass juice powders can be added to foods like oatmeals, yogurt, or baked goods for a twist of good health.
Conclusion
Barley grass juice powder is a rich source of vitamin A and an excellent nutrient-loaded source, as well as high in riboflavin, potassium, iron, magnesium, etc. In addition, barley grass juice powder contains carbs and proteins in appropriate measures, with zero fat and low calories. Hence, it is considered a nutrient-dense and low-calorie food. However, it is important to consult the healthcare provider or nutritionist regarding the intake ,supplementation or regular juicing with barley grass juice powders because certain systemic medications and health conditions can interfere with their absorption. Barley grass juice is also not recommended in pregnancy and lactation due to certain safety concerns.
