Alfalfa: Health benefits, nutritional facts, and recipes

Alfalfa: Health benefits, nutritional facts, and recipes

Alfalfa is an important foraging crop in countries around the world and sometimes goes by the name Lucerne in Europe and other countries. It was originally cultivated in south-Central Asia, it has now become a globally recognized crop due to its impressive nutritional content and its versatility in use. It is primarily used for feedstock for animals and livestock, particularly the hay of this plant.
Alfalfa is an herb and people use the leaves, sprouts, and seeds to make medicine.

Nutrition facts:

It contains a variety of minerals including iron, calcium, magnesium, phosphorus, sulfur, chlorine, sodium, potassium, silicon, and trace elements. It is also a good source of vitamin E, vitamin C, and vitamin K. Adding alfalfa sprouts to salads and sandwiches is an easy way to give yourself a nutritious boost.
It also contains essential amino acids that are not made by the body but can be obtained from the food sources like alfalfa. It contains the highest chlorophyll content of any plant and is often used to make liquid chlorophyll which is highly nutritious.

Nutrition Values

Water 92.82
Energy 23
Carbohydrates 2.1
Protein 3.99
Total Fat 0.69
Cholesterol 0
Dietary Fiber 1.9
Niacin 0.48
Riboflavin 0.13
Thiamine 0.08
Vitamin A 8
Sodium 6
Potassium 79
Calcium 32
Vitamin D 0
Iron 0.96
Magnesium 27

Health benefits of alfalfa:

1. Lowers cholesterol levels:

Firstly, it has numerous chemical compounds called saponins, fiber can attach to cholesterol and prevent it from locking on to arterial walls.

2. Reduces Inflammation:

This plant was also often used in the traditional treatment of arthritis and other inflammatory conditions.

3. Improves bowel movements:

Dietary fiber is not only able to bulk up the stool and speed up its movement through the bowels, but it can reduce inflammation in the gut. Thus it helps in clearing up issues like indigestion, bloating, cramping, diarrhea.

4. Speeds up healing:

Alfalfa sprouts also help in healing the wounds faster and prevent infection.

5. Respiratory health:

It is widely used in the treatment of respiratory conditions such as bronchitis, flu, common cold, viral infections, etc.

Side effects of Alfalfa:

  1. Firstly, if you are pregnant or already suffering from lupus, you shouldn’t consume these sprouts.

2. Toxicity can occur when eating raw alfalfa sprouts as it can interrupt the amino acid balance in the body. Also, they should be prepared properly and eaten in moderation.

Why do alfalfa is being used by farmers?

Alfalfa is a plant that usually has bacteria that grow on the roots that take nitrogen from the air and change it chemically to a form that is usable by plants. For this reason, farmers plant alfalfa in their cornfields to increase the overall productivity of corn products without sacrificing field productivity.

How to store alfalfa?

  1. Firstly, rinse the alfalfa sprouts under running water.

2. Pat the alfalfa sprouts dry with paper

3. Also, put the alfalfa sprouts in a plastic bag that seals the top.

4. Lastly, store the alfalfa sprouts in the vegetable or crisper compartment in the refrigerator for up to 3 to 4 days.


Alfalfa should not be used in combination with blood-thinning agents or medications as it is so effective it can interfere or amplify the effects of these.

Healthy Dishes using Alfalfa:

Alfalfa sprouts, tomatoes and basil sandwich:


Nutrition Facts:

Nutrients Values
Energy 156 calories
Protein 5.3 g
Carbohydrates 23.7g
Fiber 3.5g
Fat 4.4g
Cholesterol 3.8 mg


1.1/2 cup mayonnaise
2.4 tbsp finely chopped basil
3.4 tbsp finely chopped tomatoes
4.4 tbsp alfalfa spouts
5.Salt to taste
6.8 whole wheat bread slices
7.2 tbsp butter mixed with 2 tsp mustard paste.
8.4 lettuce leaves.


  1. Firstly, combine the mayonnaise, basil, tomatoes, alfalfa sprouts, salt, and pepper in a bowl and mix well.

2. Divide the stuffing into 4 equal portions and keep aside.

3. Indeed place 2 bread slices on a clean, dry surface, and apply a little prepared butter paste.

4. Place 1 lettuce on 1 bread slice, put 1 portion of the prepared stuffing and cover with another bread slice with the buttered side facing downwards.

5. Finally, cut into triangles and serve immediately.

2.Roasted capsicum and alfalfa sprouts salad

1.1 medium red capsicum
2.1 medium green capsicum
3.1 medium yellow capsicum
4.2 cups alfalfa spouts
5.1/2 tsp oil for brushing
6.Salt to taste


Nutrients Values
Energy 182 calories
Protein 6.4 g
Carbohydrates 8.2 g
Fiber 3.8g
Fat 14.9 g
Cholesterol 0 mg


  1. Pierce the red capsicum with a fork, brush a little oil evenly over it, and roast it over an open flame till it turns black from all the sides.

2. Firstly, cool, wash it in cold water and remove the burnt skin, stem, and seeds and discard.

3. Secondly, cut the capsicum into cubes and keep aside.

4. Also, repeat steps 1 and 2 for green and yellow capsicum.

5. Combine all the ingredients along with the peanut dressing and toss well.

6. Lastly, serve immediately.

Comments (2)

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