Alfalfa Sprouts: The Tiny Powerhouse of Nutrients
Alfalfa sprouts are the sprouts of the alfalfa plant, which is a member of the pea family. Despite their small size, they pack a nutritional punch and are often used in salads, sandwiches, and wraps. In this entry for the encyclopedia of foods on NutriVeda.eu, we’ll delve into the characteristics, health benefits, and nutritional content of alfalfa sprouts.
Characteristics
- Type: Sprouted Seeds
- Origin: Native to South and Central Asia, now cultivated globally
- Color: Light green
- Shape: Thin, needle-like sprouts
- Taste: Mild, nutty, slightly earthy
- Texture: Crisp, tender
- Growing Season: Year-round when sprouted indoors
- Storage: Best consumed within 2–3 days; store in the refrigerator
- Cooking Methods: Commonly eaten raw, but can be lightly steamed or cooked
Health Benefits
1. Rich in Antioxidants
Alfalfa sprouts contain antioxidants that can protect your cells from damage.
2. High in Phytonutrients
They contain phytonutrients like saponins and flavonoids, which have anti-inflammatory properties.
3. Supports Heart Health
Alfalfa sprouts can help lower bad cholesterol levels, supporting a healthier heart.
4. Excellent for Digestion
Rich in enzymes and fiber that aid in digestion.
5. Lowers Blood Sugar
May help regulate blood sugar levels due to its fiber content.
6. Weight Management
Low in calories but high in nutrients, making them great for weight management.
Nutritional Table (Per 100g Serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 23 | 1% |
| Protein | 4g | 8% |
| Total Fat | 0.7g | 1% |
| Carbohydrates | 2g | 1% |
| Fiber | 1.9g | 8% |
| Sugars | 0.2g | – |
| Calcium | 32mg | 3% |
| Iron | 0.96mg | 5% |
| Magnesium | 27mg | 7% |
| Phosphorus | 70mg | 7% |
| Potassium | 79mg | 2% |
| Sodium | 6mg | 0% |
| Zinc | 0.92mg | 6% |
| Vitamin A | 155 IU | 3% |
| Vitamin C | 8.2mg | 9% |
| Vitamin K | 30.5µg | 25% |
| Folate | 36µg | 9% |
Alfalfa sprouts may be small, but they offer a wide range of nutrients and health benefits. They’re easy to include in your diet and can be a part of various dishes, making them a versatile and highly beneficial food.
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