Alfalfa or alfalfa – father of all food
The word alfalfa comes from Arabic and means something like “good food”. And the name is no coincidence: Alfalfa seeds are bursting with health benefits and a high proportion of vitamins and minerals - and all this with a low calorie content.
The alfalfa plant itself also has a long, interesting history. Since the 18th century, alfalfa, which is a legume, has been cultivated in Germany as a fodder plant for animals. But there are endless advantages as to why humans came up with alfalfa!
Alfalfa sprouts nutritional values
Alfalfa sprouts or alfalfa sprouts are very low in calories but contain a number of vitamins and minerals. This makes them a perfect, healthy addition to any meal.
A portion of 100 grams of alfalfa sprouts has (in brackets the proportion of the recommended daily value in percent):
- 23 calories
- 2.1g carbohydrates
- 3.99g protein
- 0.69g fat
- 1.9g fibers
- 30.5 micrograms vitamin K (38 percent)
- 8.2 milligrams of vitamin C (14 percent)
- 36 micrograms folic acid (9 percent)
- 0.2 milligrams of manganese (9 percent)
- 0.2 milligrams copper (8 percent)
- 70 milligrams of phosphorus (7 percent)
- 27 milligrams magnesium (7 percent)
- 0.1 milligrams riboflavin (7 percent)
- 0.9 milligrams zinc (6 percent)
- 1 milligram iron (5 percent)
- 0.1 milligrams thiamine (5 percent)
- 155 IU vitamin A (3 percent)
Why you should include alfalfa sprouts in your diet
- They minimize the symptoms of menopause and menstrual cramps: Alfalfa sprouts can help women alleviate the symptoms of menopause and menstruation thanks to a high content of vitamin K and phytoestrogens. Vitamin K is a blood clotting vitamin that can help with excessive bleeding. The combination of vitamin K and phytoestrogens affects the regulation of estrogen. This can minimize PMS and menopause symptoms.
- They prevent osteoporosis: Vitamin K is an important building block of bone substance, which is why it is essential for the prevention and treatment of osteoporosis. The body needs vitamin K to adequately utilize the calcium that forms bones. Thanks to the growing understanding of vitamin K's benefits for bone health and ongoing studies showing the connection between bone health and increased vitamin K levels, daily recommended levels of the vitamin have been increased by approximately 50 percent. Alfalfa sprouts also contain notable levels of manganese, which is also an essential nutrient for preventing osteoporosis and inflammation.
- They lower blood sugar levels: A study published in the Pakistan Journal of Pharmaceutical Sciences found that alfalfa sprouts are a successful anti-diabetic drug due to their ability to lower blood sugar levels. Regulating blood sugar levels is essential in managing diabetes and using foods like alfalfa sprouts reduces dependence on insulin.
- They are full of antioxidants and other anti-aging agents: Alfalfa sprouts are a proven high-antioxidant food that protects our cells from damage caused by free radicals. Antioxidants promote health and can prevent a number of illnesses and diseases such as cancer and heart disease. A study in the American Journal of Clinical Nutrition shows that alfalfa sprouts are not only useful for vitamin K deficiency, but also help prevent age-related diseases (osteoporosis, cancer, hardening of the arteries, etc.).
- They form a valuable source of vitamin C: Alfalfa sprouts are one of the best vitamin C foods. One cup of alfalfa seedlings contains as much vitamin C as six glasses of orange juice. Since vitamin C is water-soluble, we need to replenish our supply through our diet. Alfalfa sprouts are such an easy addition to meals. They're a great way to supplement your vitamin C needs - which is essential for many healthy body functions.
Growing alfalfa sprouts at home
Growing alfalfa sprouts at home is easy and fun! The most important basic rule: Buy seeds that have not been treated with fungicides or other chemicals. You should only use organic seeds intended for growing sprouts.
And no matter whether you prefer to grow sprouts in a sprout jar, have a cress strainer ready or prefer soil for growing Microgreen : with Alfalfa everything is possible and you are welcome to try out all three variants! 🙂
Below we will describe the most popular way alfalfa sprouts , namely in a sprout jar:
day 1
- Wash the seeds (approx. 1-2 tablespoons) and soak them in lukewarm water in a sprout jar at room temperature for 6 to 8 hours or overnight. Under no circumstances should you use more than 2 tablespoons, as alfalfa sprouts expand to 8 – 12 times their volume.
- The next morning, drain the water and rinse again with lukewarm water, drain well and place at an angle on the rack so that the water can drain away.
Day 2-8
- In the following days, rinse with clean, lukewarm water at least twice a day (for example once in the morning and evening, just like we humans go to the bathroom in the morning and evening 😉). Please make sure that no lumps of sprouts form over time to prevent mold. It helps to swirl the glass vigorously while rinsing or to run your finger through the rungs to avoid nests forming. Germination is best done at 18 to 22 degrees Celsius in a place that is not too bright or hot.
- Depending on the temperature, it takes approx. 7-8 days until the sprouts are ready to harvest. It is best to place ripe sprouts in a container filled with water and wash them to remove seed coats and fibrous roots. The seedlings sink down and the seed pods float up. Now carefully pull off the seed pods by hand or with a small sieve. Drain sprouts. The sprouts are best when used immediately after washing. However, you can also store them in the refrigerator in closed glass and plastic containers or freezer bags for several days. The size of the mature sprouts varies. If the sprouts grow too long (over 10 cm), they can become bitter.
But why do alfalfa seeds take a whole week to land on our plates? Other seeds such as peas or fenugreek are clearly of the faster variety with a germination time of approx. 3 days...
The longer germination time is due to the natural protection of the alfalfa seeds from being eaten, which only breaks down after 7 days. This is the toxin canavanine. That's why alfalfa sprouts should not be eaten before the 7th day of germination!
Use alfalfa sprouts
The taste of alfalfa sprouts is mild, nutty, unobtrusively light and that's why children particularly like them.
Alfalfa sprouts are often used in Middle Eastern dishes and are added to soups, sandwiches, wraps and salads. But they can also be juiced and drunk as a daily power shot (e.g. together with ginger, lemon, cucumber, etc.).
Whatever form you alfalfa - one thing cannot be denied: they offer you a delicious, low-calorie and nutrient-rich alternative for your diet.
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