Alfalfa sprouting seeds are the tiny seeds of the Medicago sativa plant, which are used to grow nutrient-rich shoots called alfalfa sprouts. These sprouts are a popular and easy-to-grow food, known for their mild, nutty flavour and crisp texture, and are frequently used in salads, sandwiches, and wraps. Growing sprouts is a simple process of germinating the seeds, which unlocks many of their nutrients, making them even healthier than the unsprouted seed.

History and Origin

Alfalfa likely originated in south-central Asia and was first cultivated by the Persians, who introduced it to Greece around 490 BC. The name "alfalfa" comes from the Arabic phrase meaning "father of all foods," due to its high nutritional value. Historically, it has been primarily grown as animal feed, but its sprouts became popular as a human food, especially during the 20th century, thanks to the nutritional benefits highlighted by nutritionists and the counter-culture movement's interest in whole, unprocessed foods.

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – FDA U.S. Food and Drug Administration

Nutrient-rich - Alfalfa sprouting seeds are nutrient-rich, providing vitamins A, B1, B2, C, E, and K, along with minerals like calcium, magnesium, iron, and potassium. They contain high levels of protein and fibre, and the sprouting process increases nutrient bioavailability by breaking down phytates. This makes alfalfa sprouts a great addition to salads, wraps, and other dishes for a nutritional boost.

Antioxidant properties - Alfalfa sprouts have antioxidant properties due to their high content of vitamins like C and E, and phytonutrients such as phenols and flavonoids. These compounds help protect cells from damage caused by free radicals and reduce oxidative stress. The sprouts also contain other antioxidants like isoflavones, which are linked to reduced risk of certain cancers.

May help lower cholesterol - Alfalfa sprouts may help lower cholesterol, primarily due to plant compounds called saponins that can reduce the absorption of cholesterol in the intestines. While most studies showing this benefit have been conducted on animals, some human studies also indicate that alfalfa seeds can significantly lower LDL ("bad") cholesterol and total cholesterol. 

Supports digestion - Alfalfa sprouting seeds support digestion due to their high fiber content, which aids in regular bowel movements and can reduce bloating and constipation. The sprouting process also makes them easier to digest by reducing antinutrients like phytates and increasing the availability of enzymes. 

Potential hormonal support - Alfalfa sprouts have potential hormonal support due to their phytoestrogen content, particularly coumestrol, which can mimic estrogen in the body. This may help regulate hormone levels and could provide relief from symptoms associated with menopause and PMS. Additionally, alfalfa sprouts contain Vitamin K, which plays a role in bone health, and B vitamins, which are important for metabolism and hormone production.

May support skin health - Alfalfa sprouts may support skin health due to their content of vitamins A, C, and E, which are antioxidants that can protect against damage and promote collagen production. Their anti-inflammatory properties may also help soothe irritation, while amino acids contribute to maintaining skin's moisture barrier, and minerals may promote skin healing. However, more human research is needed to confirm these benefits, as animal studies have shown promising results for healing wounds and burns.

Alfalfa Seeds – From Wikipedia, the free encyclopedia

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