Alfalfa Sprouts Benefits: Uncovering Their Research-Based Health Properties
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 18, 2024Click to rate this article!
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By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 18, 2024Table of Contents
If you fancy learning about nutritious food, then you must be intrigued by alfalfa sprouts. Made from alfalfa plant seeds, they’re said to be a powerhouse of nutrition and are gaining popularity fast amongst health enthusiasts. In this blog, we’ll discuss about their history, nutritional content, potential health benefits, risks, and how to enjoy this healthy munch. Ready to learn more about alfalfa sprouts? Let’s start!
Did you Know?
Alfalfa, or scientifically Medicago sativa, is an ancient herb. It belongs to the legume family. It began its journey in South and Central Asia and now graces tables around the globe. Known for its potent health value, alfalfa was used in old medicine to fix various health problems. Now, its sprouts are used in foods for their proposed healing powers.
Growing alfalfa isn’t hard. It survives in temperate and semi-arid climates. Its deep-growing roots soak up nutrients and water from deep underground soils. This makes it a hardy plant that doesn’t ask much. It’s often grown as animal feed, thanks to its rich nutrition. For human use, alfalfa seeds are sprouted. Sprouting supposedly releases a host of nutrients. And, you can even grow them at home!
If you are looking for a low-calorie food that’s rich in nutrients, you can consider alfalfa sprouts. One cup gives you:
Given their tiny calorie value, adding them to your diet won’t add much to your calorie count.
Alfalfa sprouts are chock-full of vital minerals and vitamins:
They all play vital roles in keeping you healthy. So, adding alfalfa sprouts to your meals can be a good idea.
The sprouts are also said to be rich in unique plant compounds called phytochemicals. These include alkaloids, coumarins, flavonoids, and phytoestrogens. Many act as antioxidants, countering harmful free radicals.
Alfalfa sprouts might prove to be good for your heart as it may aid in controlling cholesterol levels. They are found to contain plant compounds called saponins which reduce your body’s ability to absorb cholesterol.
Studies on animals suggest that alfalfa saponin extract may lower total cholesterol, LDL cholesterol, and triglycerides while increasing HDL cholesterol. This hints at a potential heart benefit. However, more human studies are needed to confirm this.
Traditionally, alfalfa was also used to keep blood sugar in check. Modern animal studies have also shown its efficiency in controlling sugar and fat levels, possibly due to its high fiber content. However, large-scale human studies are needed to confirm these benefits.
Although human studies are still limited, animal studies show a promising future for alfalfa sprouts in controlling blood sugar. Rats treated with alfalfa extract had reduced glucose levels compared to the control group. Adding alfalfa sprouts to a balanced diet might support good health by maintaining blood sugar levels and improving metabolic health.
Alfalfa sprouts are low in calories and high in fiber. Eating them can make you feel full, potentially stopping you from overeating. This may help to keep your weight in check.
Have menopause symptoms? Alfalfa sprouts, rich in phytoestrogens (plant-based hormones), might help. Phytoestrogens mimic the action of estrogen in the body. Estrogen levels drop during menopause causing hot flashes, night sweats, and other symptoms.
In particular, alfalfa sprouts are proposed to contain isoflavones, a type of phytoestrogen. They may relieve uncomfortable menopause symptoms by acting on the body’s estrogen receptors. More research is needed, but it presents a promising natural alternative for hormone therapy for menopausal conditions.
Another big plus of eating these sprouts is their antioxidant action. They carry antioxidant compounds that protect the body from damaging free radicals. An imbalance between free radicals and antioxidants often causes chronic diseases like heart disease, cancer, Alzheimer’s disease, and diabetes.
By providing antioxidants, alfalfa sprouts may reduce the damage from harmful free radicals. Several studies show that alfalfa can lower harm to cells and DNA from free radicals. All point to the potential health benefits of this sprout.
Eating alfalfa sprouts may lower the risk of chronic diseases related to oxidative damage. While more research is needed, their high antioxidant content may have a big health payoff in the end.
Older traditions used alfalfa for treating breathing conditions. While modern science hasn’t studied this closely, overall, alfalfa sprouts may help improve respiratory health. They can do this by reducing inflammation and guarding the body from infections.
Needless to say, more research is needed. Yet, the known anti-inflammatory and antiviral qualities of alfalfa sprouts hint at their potential to support lung health. Adding them to your diet might be a good step towards healthier respiration and better immune strength.
On that note, here’s a handy summary of the health benefits of alfalfa sprouts:
Potential Health Benefits of Alfalfa Sprouts | Possible Mechanisms and Supporting Evidence |
Lowering Cholesterol | Saponins in alfalfa sprouts reduce cholesterol absorption |
Improved Metabolic Health | High fiber content controls blood sugar levels and aids weight control |
Menopause Symptom Relief | Phytoestrogens may relieve menopause symptoms by acting like estrogen |
Antioxidant Effects | Antioxidant compounds neutralize free radicals and limit oxidative stress |
Promoting Respiratory Health | Anti-inflammatory and antiviral properties can support lung health |
Alfalfa sprouts contain traces of elements like copper, manganese, and selenium. All these elements might play a fundamental role in managing free radical balance and oxidative stress.
Dr. Siddharth Gupta, MD
Also Read: Arugula Benefits: An In-Depth Look at Its Health Enhancing Properties
Despite the many benefits, alfalfa sprouts aren’t for everyone. Some groups should be careful when eating them. Always reach out to a healthcare professional before adding new foods to your diet.
Pregnant or nursing women should take care of alfalfa sprouts. Their phytoestrogen content could mix up hormone levels. Also, alfalfa sprouts sometimes carry harmful bacteria which could be dangerous when pregnant.
If you are on blood thinners, you should have a chat with your doctor before eating alfalfa sprouts. Alfalfa carries a high dose of vitamin K. This aids blood clotting and could possibly clash with blood-thinning drugs.
If you have autoimmune disorders, consider talking to your doctor before trying alfalfa sprouts. They contain an amino acid, L-canavanine, which can worsen some autoimmune conditions.
Persons with weak immune systems should avoid raw alfalfa sprouts. The risk of bacterial infection is higher in such individuals, which can be grave. If you’re one of them, consult your healthcare provider before you eat alfalfa sprouts.
The presence of a high concentration of manganese might help in improving insulin function and assist insulin secretion. Thus, consuming alfalfa sprouts might help in managing diabetes.
Dr. Rajeev Singh, BAMS
Keen to get some alfalfa into your diet? Here’s how to enjoy their benefits:
You can often find fresh alfalfa sprouts at your local grocery store, health food store or farmers market. Always choose fresh sprouts. Avoid ones that look wilted, colored oddly, or slimy. Store them in the fridge and consume them quickly for the best taste and health.
Growing your own alfalfa sprouts is satisfying and cost-effective. Here’s what to do:
When growing them at home, do follow hygiene rules. That helps to lower bacterial infection risks.
Once you’ve got fresh sprouts, here are some yummy ways to eat them:
To sum up, alfalfa sprouts are a power-packed food that could offer multiple health benefits. They might help reduce cholesterol, offer antioxidant effects, and more. However, they may not be suitable for everyone, particularly those with specific health concerns. So, always take advice from a healthcare provider.
That said, alfalfa sprouts are versatile, nutritious and tasty. Adding them to your meals or even growing your own can be an easy way to tap their potential benefits. They are.
Some side effects can be an upset stomach due to its high fiber content and the risk of bacterial infection when eaten raw. Pregnant or breastfeeding women, those with autoimmune disorders, and people on certain drugs should be careful with it. It is best to consult your healthcare provider before adding them to your diet in case you suffer from any health condition or are on any medication.
Yes, you can eat them raw. They’re enjoyed in salads, sandwiches, and other meals this way. Yet, individuals with weak immune systems or those who are pregnant, breastfeeding, or have specific health conditions should watch out owing to the possible risk of bacterial contamination.
It is safer for pregnant women to avoid alfalfa sprouts. Their phytoestrogen content could disrupt hormonal balance during pregnancy. There’s also the bacterial contamination risk. Always consult a healthcare provider before adding them to your diet when pregnant or nursing.
To grow them at home, start by soaking about 2 tablespoons of alfalfa seeds in water for 8-12 hours. Drain and rinse them well. Let them sit at room temp for 3 days, rinsing and draining them every 8-12 hours. Afterward, move the seeds to indirect sunlight and keep rinsing and draining as before. In 5-6 days, the sprouts should be ready to eat.
Alfalfa might clash with certain drugs, like blood thinners because of its high vitamin K content. Always consult your healthcare professional before eating alfalfa sprouts if you’re on medication.
Yes, they contain phytoestrogens and plant-based hormones. They might mimic the effects of estrogen in the body. While this can relieve some menopause symptoms, it might also interfere with hormone-sensitive conditions or medicines. Be sure to consult your healthcare professional if you’re concerned about their estrogenic properties.
Alfalfa sprouts are high in vitamins, minerals, and other plant compounds. They are proposed to help reduce cholesterol, improve metabolic health, ease menopause symptoms, and cut down on oxidative stress. Adding them to your meals can potentially support your health on various fronts, however, further studies are needed to confirm their health benefits.
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