Wheatgrass is what the name implies, a grass, but a nutritious one we can eat. Wheatgrass has become a very popular health food that can be added to juices and smoothies. This amazing microgreen is filled with vitamins and minerals which will provide you with many health benefits.
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How To Grow Wheatgrass Microgreens
You can grow wheatgrass microgreens with just a microgreen kit and a pack of wheatgrass seeds right by your window if you have a well-sunlit window. If not, then I recommend you get an LED grow light. You'll also need a wired shelf to place the LED grow lights under.
Containers: At Least 3 growing trays
Growing Medium: Such as soil or coco coir
Grow Lights: T8 Grow Lights are the way to go
Misting Water Bottle
First start with some wheatgrass seeds, I personally recommend EasyPeasy Wheatgrass Seeds as they have given me the most success. Wheatgrass seeds are very small in size, but are nonetheless still easy to grow.
Step 1. Germinate The Seeds
Wheatgrass seeds need to be soaked before you plant them, so add the seeds to a jar and add some water to soak the seeds for 24 hours. After 24 hours the seeds should be well hydrated and are ready to be planted.
Step 2. Prepare The Grow Tray
You can use any medium to grow wheatgrass, but I recommend a soilless medium such as coconut coir because it’s pest free and less messy than soil. Start with 2 10 by 20-inch growing trays, one will be beneath the other filled with water. While the one above will have drainage holes so the water can reach the roots of the microgreens. This will prevent mold growth and overall just make the growing process so much easier.
Do not add water to the one below yet, first grab the tray without drainage holes and fill it with coco coir. Then smooth out the surface and mist it well with a spray bottle. If you don't have a spray bottle then just sprinkle water over the coco coir until it is well moisturized.
Step 3. Plant The Seeds
Then add the seeds on top of the growing medium, and spread the seeds evenly with your hands throughout the container. After planting water the seeds one more time, and do not top the seeds with soil, just place another grow tray on top to black out the seeds for the next 2 or 3 days.
Wheatgrass seeds need humidity and darkness to thrive. Set your tray in a place where it won’t get too hot, or too cold. 65 to 75 degrees Fahrenheit is ideal. This begins the germination process. Then spray the seeds about 15 times once every 10-12 hours.
Step 4. Uncover And Give Light
After 3 days remove the top container and the Wheatgrass seeds should have developed shoots. Next just give your wheatgrass microgreens at least 12 hours of light every day and just keep watering every other day with a spray bottle.
Step 5. Check Daily
Your microgreens should have the right balance of water from now till harvest. This is where the bottom tray comes in. Instead of watering with the spray bottle, you are now going to use the bottom tray and fill it with water, but don't overfill it.
You can still water from the top but just make sure to avoid the leaves as this could increase the chances of mold growth.
How To Harvest Wheatgrass Microgreens
Once the wheatgrass is about six inches tall they are ready to harvest. The great thing about wheatgrass is you can actually harvest it about 2 or 3 times. As it has the ability to regrow, unlike many other microgreens. To harvest just simply use some scissors and take off the top 3 inches of wheatgrass. And there you go you have now successfully grown wheatgrass microgreens! Pretty simple right?
What Wheatgrass Microgreens can be used for
Wheatgrass is best when it is juiced and can be mixed with other juices, you can even add it to a smoothie with frozen fruit. Wheatgrass can also be enjoyed fresh in salads and other meals.
Health Benefits of Wheatgrass Microgreens
Due to their nutritional content, they provide many antioxidants, anti-inflammatory, cardiovascular and cancer-preventing benefits. Wheatgrass also offers a good amount of dietary fiber, which helps control body weight and regulate metabolism.
1. Kills Cancer Cells
Due to the high number of antioxidants found in wheatgrass, one study found that wheatgrass induced cell death in cancer cells and decreased the number of leukemia cells by up to 65%. (1)
2. Decreases Blood Sugar Levels
High blood sugar can cause many health problems, such as fatigue, and thirst, and can eventually lead to vision problems and other major health problems. luckily, wheatgrass was found in multiple studies to lower blood sugar. (2)
3. Prevent Chronic Inflammation
Inflammation is the body's natural response to injury and infection, but when the inflammation is prolonged it can cause chronic inflammation which has been connected to many diseases in the body. Wheatgrass is rich in chlorophyll, which is a potent anti-inflammatory that reduces inflammation in cells. (3)
4. Promote Weight Loss
Wheatgrass contains thylakoids which were found in one study to slow down the emptying of the stomach and release hormones that decrease hunger. (4)
5. Prevent Oxidative Stress And Cell Damage
Oxidative stress has been associated with many health problems and may even be the cause of disease in the body. The only way to prevent oxidative stress is by eating antioxidant-rich foods such as wheatgrass and other leafy greens. This will prevent oxidative stress from harming your cells and will ultimately prevent disease. (5)
Wheatgrass Microgreens Nutritional Chart
The nutrition in wheatgrass microgreens is amazing just like any other microgreens and includes the following:
Minerals per 100g of (FW)
Vitamins per 100g of (FW)
(1). Cytotoxic effects of commercial wheatgrass and fiber towards human acute promyelocytic leukemia cells (HL60) - PubMed (nih.gov)
(2). Antidiabetic and Antioxidant Properties of Triticum aestivum in Streptozotocin-Induced Diabetic Rats (nih.gov)
(3). Chlorophyll revisited: anti-inflammatory activities of chlorophyll a and inhibition of expression of TNF-α gene by the same - PubMed (nih.gov)
(4). Dietary green-plant thylakoids decrease gastric emptying and gut transit, promote changes in the gut microbial flora, but does not cause steatorrhea (nih.gov)
(5). Free Radicals, Antioxidants in Disease and Health (nih.gov)