Alfalfa, scientifically known as medicago sativa, is a legume of great agronomic and nutritional value that is cultivated all over the world, both as fodder and for human consumption in the form of sprouts and traditional preparations. Its fame comes from its nutrient density., its versatility in the kitchen and a history of uses in herbal medicine that dates back to Chinese medicine and the Ayurvedic tradition.
Beyond the field and the barn, this plant has made the leap to the table in the form of buds, leaves, teas, and supplements. In short, it's a vegetable wildcard.: It can support the cardiovascular system, help with stages such as menopause, provide key vitamins and minerals, and serve as a light, crunchy food that is very easy to combine in salads, soups, or sandwiches.
What is alfalfa and where does it come from?
Alfalfa is a perennial herbaceous plant with trifoliate leaves and bluish or violet flowers that, when it bears fruit, forms a very characteristic spiral legume; Its common name varies by region (lucerna or dogfish), but we're talking about the same species. Botanically, it belongs to the Fabaceae family, the lentil, pea, or chickpea family, which already suggests its powerful nutritional profile and its relationship with bacteria. Rhizobium.
Its origin is located in Central Asia and the Middle East, with historical diffusion through Persian and Arab routes; In China, its use as food and medicine has been documented since the 6th century., especially for digestive and kidney problems. Today, it is widely cultivated as animal feed, and for humans, it is consumed primarily in the form of sprouts, juices, teas, and tablets.
As a rustic and adaptable plant, it withstands wind and drought thanks to a deep root system that can reach several meters; This allows you to explore soil strata rich in water and minerals, something that is ultimately reflected in its composition. Typically growing at a height of 60 to 120 cm, dozens of varieties have been selected, although a few dominate commercial cultivation.
Nutritional profile and bioactive compounds
Alfalfa stands out for its cocktail of vitamins, minerals, proteins, fiber, and phytocompounds. In vitamins, K, E, D, A and group B stand out. (B1, B3, B5, B7, B9 and traces of B12), in addition to vitamin C and bioflavonoids traditionally grouped under the name of vitamin P.
As for minerals, it provides calcium, iron, phosphorus, zinc, magnesium, potassium, sodium, manganese, copper, selenium and silica; Its protein fraction is notable in dry leaves and contains chlorophyll and carotenoids, responsible for the intense green color and part of its antioxidant action.
The active compounds include triterpene saponins (oleane derivatives such as medicaginic acid, hederagenin or oleanolic acid), phytosterols (sitosterol, spinasterol, stigmasterol, cycloartenol, campestrol), coumarins (coumestrol, medicagol, sativol, trifoliol, lucernol or dafnoretin) and flavonoids and isoflavones (genistein, biochanin A, formononetin, daidzein). Phospholipids such as lecithin and cephalin have also been identified., tannins and traces of alkaloids in seeds (trigoneline, stachydrine, homostachydrine).
Its profile is completed with organic acids (malic, oxalic, malonic, quinic), digestive enzymes (lipase, amylase, pectinase, emulsin, coagulase, invertase and proteases) and a lesser-known vitamin, called vitamin U (methylmethionine), related to the protection of gastric mucosa. In sprouts, the nutritional density is especially high because they concentrate seed reserves that will be diluted as the plant grows.
As a guide, a cup of sprouts (~33 g) provides about 7 to 8 kcal, and the value per 100 g is around 23 kcal, with very little fat and a good proportion of fiber and water; This makes them ideal for adding volume and satiety with few calories.The combination of chlorophyll, iron, and vitamin K is especially beneficial for blood health.
Benefits: what it can provide and when it is used
Cardiovascular health and lipids
Alfalfa saponins interfere with the intestinal absorption of cholesterol by forming non-absorbable complexes, which helps reduce LDL and triglycerides and improve the lipid profile; Several experimental studies also point to a relative increase in HDL, the fraction considered protective.
Glucose and diabetes
Effects that stimulate insulin secretion and a hypoglycemic potential linked to minerals such as manganese have been described, in addition to the role of fiber, which slows the absorption of sugars; This makes alfalfa a useful dietary ally under professional supervision. in people with blood glucose disorders.
Anti-inflammatory and antioxidant action
Flavonoids, phenols and isoflavones contribute to modulating the inflammatory response and neutralizing free radicals; Hence its interest as a support in inflammatory disorders such as arthritis or discomfort caused by allergies, always as a complement to and not a substitute for medical treatment.
Menstruation, hemorrhoids and menopause
Vitamin K is key to coagulation, which is why it is traditionally used for minor bleeding (nasal, dental) and heavy menstruation; The plant's phytoestrogens can relieve hot flashes and nervousness and discomfort from premenstrual syndrome or menopause.
Bones and connective tissue
Vitamin K, calcium and isoflavones support bone health and help prevent osteoporosis by promoting calcium fixation; This effect is valuable in growth, perimenopause and aging, within a lifestyle that includes exercise and proper diet.
Weight and satiety
By providing water and fiber with a low calorie intake, sprouts promote satiety between meals; This helps to control daily intake and can be a practical resource in weight loss plans.
Liver and detoxification
Antioxidants and anti-inflammatory compounds help modulate liver enzymes and limit damage from toxins such as nicotine or drugs; Its dietary use can be integrated into liver care strategies supervised by professionals.
Blood pressure and diuresis
Magnesium and potassium, together with their natural diuretic effect, promote vascular relaxation and sodium elimination; This can help in controlling hypertension and in the prevention of edema due to fluid retention.
Blood clotting
Vitamin K facilitates the formation of clots, protecting against bleeding; However, if you take anticoagulants, it is essential to adjust your diet. with the doctor to avoid interference.
Urinary tract
Its diuretic effect promotes urine flow and hinders bacterial colonization, making it a support for preventing cystitis; its role is supportive, not an antibiotic or a substitute for treatment.
Hair and skin
High-impact vitamins and minerals in tissues (A, C, E, K, biotin, iron, zinc) contribute to strengthening hair and reducing hair loss; As part of a balanced diet, alfalfa provides essential micronutrients which also benefit the skin and mucous membranes.
Anemia and fatigue
Chlorophyll and iron, together with vitamin K, support the production and regeneration of red blood cells and recovery after convalescence; That is why it is considered a natural restorative useful in states of weakness or lack of appetite.
Joint pain, fever, and menstrual pain
Thanks to its saponins and antioxidants, many people use it as an adjuvant for joint discomfort and menstrual pain, and it is also considered useful for moderating fever peaks; They are traditional uses compatible with conventional medicine.
How to take it: sprouts, infusion, juices and capsules
The most popular form is sprouts or germinated (microgreens), which are consumed raw to preserve enzymes and vitamins; They provide a crunchy texture and mild flavor in salads, sandwiches, bowls or as a topping for hot and cold soups. (See Microgreens and how to use them.)
Germination at home is easy: leave the seeds in water for 8 to 12 hours, rinse and drain, and repeat the rinsing every 8-12 hours for several days, keeping the jar tilted and ventilated; when they reach 2-3 cm and the first leaves appear, your sprouts are now ready to eat. Ensure extreme hygiene, use potable water, and avoid cross-contamination and problems with wet seeds.
If you prefer a hot drink, the traditional infusion is prepared with 20 g of dried leaves and roots per 500 ml of water: boil the water, turn off the heat, add the plant, cover and leave for 5 minutes; Strain and drink up to three cups a day, according to tolerance and professional criteria.
Tablets and capsules of leaf extract or dehydrated juice are also marketed, often between 400 and 650 mg per unit, and there are presentations that recommend one capsule before main meals; The exact dosage should be individualized with your doctor or dietitian., especially if you take medication.
During breastfeeding, due to the presence of phytoestrogens and uncertainty about the excretion of certain compounds in milk, infusions and supplements are not recommended without supervision; If sprouts are consumed, they should be well washed and cooked. to reduce microbiological risks.
Safety, side effects and who it does not suit
Consumed in dietary amounts, alfalfa is considered safe; in excess or in sensitive individuals, it can cause gas, abdominal discomfort, and diarrhea. Since these are fresh shoots, there is a risk of contamination. by bacteria such as Salmonella, E. coli or Listeria.
Therefore, young children, the elderly, pregnant women, nursing mothers and immunosuppressed people should avoid raw sprouts; The US health authority advises against its consumption raw in risk groupsIf you experience severe diarrhea, fever, or vomiting after ingestion, seek medical advice immediately.
Another important precaution concerns autoimmune diseases (lupus, rheumatoid arthritis, multiple sclerosis, gout): the L-canavanine present in the seeds has been linked to reactivations and lupus-like conditions in animals and some human cases; It is best to avoid supplements or seeds in these contexts. and limit themselves, if appropriate, to advised food quantities.
Due to its estrogenic content (isoflavones and coumestrol), it is not recommended during pregnancy, or for people under estrogen hormone therapy, hormonal contraceptives or with estrogen-sensitive pathologies (endometriosis, breast, uterine or ovarian cancer, fibroids); Here, caution and medical consultation are essential..
It interacts with anticoagulants such as warfarin or acetylsalicylic acid due to its vitamin K, with antidiabetics due to its possible hypoglycemic effect and with photosensitizing drugs (certain antibiotics, antidepressants, antiarrhythmics, diuretics or ointments) due to a potential increase in sun sensitivity; If you are going to have surgery, stop using it two weeks before and after. unless otherwise indicated.
Homegrowing and basic agronomic management
If you dare to grow it, learn how to plant alfalfa, sow in early autumn in temperate or warm climates, and in spring if the climate is cold; needs 6 to 8 hours of direct sunlight and grows optimally between 18 and 28°C. Seeds can germinate from 2°C, although heat accelerates growth; above 35°C it suffers.
The harvest is usually ready three months after sowing, when the foliage is green and leafy; When irrigating, avoid stagnant water.: prefers drip, loose and well-drained soils, with surface moisture maintained without flooding.
Regarding the substrate, it adapts to many textures if the soil is deep and drains well; Its ideal pH is around 7,2 and it is advisable to lime if it drops to 6,8 to reduce available aluminum and magnesium, which in excess are harmful; to know how improve soil fertility you can consult specific practices.
Botanical description and key active ingredients
Annual or perennial plant of 45 to 100 cm depending on management, with erect and smooth stems, trifoliate leaves with elongated leaflets (~2 cm by 0,5 cm), blue flowers in dense clusters and spiral legume fruit; For medicinal use, aerial tops and seeds are used., as well as leaves and roots depending on the preparation.
Its pharmacological action includes estrogenic effect (maximum in spring and decreasing in summer), antihemorrhagic activity linked to vitamin K, hypolipidemic action by saponins, remineralizing effect due to its richness in salts, antiulcer potential (vitamin U, bioflavonoids, vitamins A and C and digestive enzymes) and antiarthritic effect; Antigonadotropic activities have also been described by interfering with luteinizing hormone and antifungal activity in root extracts against yeasts such as Cryptococcus.
Traditional indications: deficiency anemia, convalescence and states of weakness, minor hemorrhages, hypercholesterolemia and hypertriglyceridemia, arteriosclerosis, menopausal discomfort and prevention of osteoporosis; All of them subject to customization and professional supervision when treatments or pathologies coexist.
What the scientific evidence says
The literature includes experimental studies that point to low acute and chronic toxicity of alfalfa preparations, as well as lipid-lowering and antiatherogenic effects of its saponins in animal models; Interactions with cholesterol have also been observed in vitro and in rodents, and reduction of LDL, VLDL and triglycerides with relative increase of HDL in laboratory animals.
There have been published works on possible antidiabetic effects (both pancreatic and extrapancreatic), exploratory clinical studies in vegetative symptoms of menopause and descriptions of antifungal activity of root fractions against medically important yeasts; There are also reports of saponin toxicity in rats., which help to define safe doses.
In addition to the above, there are fundamental safety reports: the appearance of lupus-like syndrome in monkeys fed alfalfa seeds, and clinical letters reporting exacerbation of lupus in humans after its ingestion; The non-protein amino acid L-canavanine is listed as a possible culprit, which justifies caution in autoimmune diseases and with the use of seeds or sprouts in large quantities.
Alfalfa has a promising experimental base in lipid, glycemic, and antioxidant/anti-inflammatory activity, with broad traditional support; However, solid clinical evidence is still limited. and should be interpreted as support, not a substitute, for personalized medical and nutritional care.
All things considered, alfalfa is a legume with a nutritional pedigree and interesting applications: provides valuable vitamins and minerals, contains saponins, isoflavones and chlorophyll with effects that can benefit the heart, bones, glucose metabolism and fluid balance, and offers accessible formats such as sprouts, infusions or capsules; as long as you take into account its Precautions (anticoagulants, pregnancy, autoimmune disorders, raw sprouts in people at risk) and you incorporate it into a varied diet, regular physical activity and professional judgment, it can be a great plant-based addition to your daily routine.
