6 Benefits Of Alfalfa That Make It Worth Your Diet

Alfalfa can help us improve our overall health. Contains important nutrients that contribute to promoting immune and cardiovascular health. You have tried?

Alfalfa is a plant in the legume family, although it is also considered an herb. Its scientific name is Medicago Sativa and is believed to have originated in South and Central Asia. However, it is currently cultivated in many other places in the world.

With regard to gastronomy, alfalfa has been used in the preparation of rice, soups, salads, among other recipes. However, it is an ingredient that also has multiple uses as a medicinal herb. Its seeds, leaves and branches have nutrients and properties that can be used as a health supplement.

What are the properties of alfalfa?

Alfalfa was evaluated as a nutritional supplement due to its interesting nutrient contribution. According to information from the US Department of Agriculture, 1 cup of 33 grams contains only 8 calories. In addition, it provides:

Vitamin K : 13% of recommended daily requirements.
Vitamin C: 5% of recommended daily requirements.
Copper: 3% of recommended daily requirements.
Manganese: 3% of recommended daily requirements.
Folate: 3%% of recommended daily requirements.
Thiamine: 2%% of recommended daily requirements.
Riboflavin: 2%% of recommended daily requirements.
Magnesium: 2%% of recommended daily requirements.
Iron: 2%% of recommended daily requirements.

Likewise, that same serving provides one gram of protein and one gram of fiber. Furthermore, according to this study carried out by King Saud University (Saudi Arabia), this food also has antioxidant phytochemical components.

What benefits can we obtain from regular consumption of alfalfa?

Due to its nutritious content, including alfalfa in the regular diet can be beneficial in promoting health. However, it is important to accompany it with a balanced diet, as it alone does not have much of an impact.

However, we must also keep in mind that it is not a miracle food and should not be consumed as a substitute for medical treatments. It is simply a supplement whose intake contributes to well-being.

1. Strengthens the immune system

Due to its essential nutrient content, alfalfa is a food that helps to strengthen the immune system. In fact, in a study conducted by the 1182 El Bosque Educational Institution in Lima (Peru), it was determined that it could help increase white blood cells, an essential part of the immune system that helps fight infections and diseases. However, more evidence is still needed.

2. Contributes to metabolic health

In traditional medicine, alfalfa has been used as an anti-diabetic and anti-hyperlipidemic agent. Although evidence in humans is limited, in this study by Cairo University (Egypt), it was found that alfalfa supplements can regulate cholesterol levels and high blood sugar levels.

3. Helps prevent anemia

Thanks to its modest iron contribution, alfalfa may be beneficial to patients with anemia. According to a survey by the Knight Cancer Institute (United States), iron deficiency is one of the most common causes of anemia. Therefore, it is advisable to guarantee its consumption through the diet.

4. Mitigate Menopause Symptoms

This is possible due to the phytoestrogens contained in alfalfa. They increase estrogen levels in the body. Although there is no exhaustive research in this regard, a study by the Università degli Studi-Siena (Italy) found that sage and alfalfa extracts were able to control night sweats and hot flashes in 20 women.

5. Reduce the risk of cardiovascular disease

Research carried out by the Isfahan University (Iran) indicates that the consumption of alfalfa in a healthy diet can have preventive effects on the progression of fatty streak formation in the arteries. Thanks to this, it is also a good complement to prevent cardiovascular disease.

6. Improve skin health

According to this study carried out by the Federal University of Rio Grande do Sul, due to its high content of antioxidants and coumarins, this food is perfect for beautiful and radiant skin. In general, it helps to reduce the effects of oxidative stress, the main cause of premature aging.

How to include alfalfa in your diet?

Alfalfa leaves can be eaten along with green leaves such as spinach and chard and can be cooked in the same way. You can also prepare delicious refreshing water:

Ingredients

½ cup of alfalfa leaves (75 g)
½ lemon juice

1 liter of water
Honey (to taste).

Preparation

Place the alfalfa leaves, lemon juice and water in a blender.
Tap for a few seconds. Add honey and beat again.
Serve and enjoy.

Alfalfa seeds are also a great choice for preparing salads or as an ingredient in sandwiches. If you can’t buy them at your local market, you can grow them at home.

What do you need?

A container with at least 9 cm in diameter and 15 cm in height.
A piece of thin fabric to cover the container.
A rubber band.
Water (250 ml).
Alfalfa seeds (10 g)

What to do?

Soak the seeds in the water in the container for three hours.
Cover the container with the fabric and elastic.
Drain the water and place in the sun.
Repeat for a week. Occasionally remember to move the container to prevent the seeds from curling.

To consume, just rinse and sanitize.

To keep in mind!

Although alfalfa is a nutritious and beneficial food, there are cases in which it is better to avoid its consumption or consult your doctor in advance about how to ingest it as a complement. That includes:

During pregnancy and breastfeeding.
If you take anticoagulant medication.
In patients with autoimmune disorders.

If you have any illness and have doubts about the consumption of this or any other food, always remember to consult a specialist before consuming or applying any medicine.