Alfalfa Sprouts: Nutritional Information and Benefits
Alfalfa sprouts, known for their fresh, crisp texture and mild, nutty flavor, are a highly nutritious addition to salads, sandwiches, and wraps. These tiny sprouts are packed with essential vitamins, minerals, and antioxidants that contribute to overall health, making them a popular choice in healthy eating. Below is a comprehensive breakdown of the nutritional value of raw, sprouted alfalfa seeds.
Nutritional Breakdown (per 100g of raw, sprouted alfalfa seeds):
| Nutrient | Amount |
|---|---|
| Energy | 23 kcal |
| Protein | 3.99 g |
| Fat | 0.69 g |
| Saturated Fat | 0.069 g |
| Carbohydrates | 2.1 g |
| Fiber | 1.9 g |
| Sugar | 0.2 g |
| Calcium | 32 mg |
| Iron | 0.96 mg |
| Magnesium | 27 mg |
| Phosphorus | 70 mg |
| Potassium | 79 mg |
| Sodium | 6 mg |
| Zinc | 0.92 mg |
| Copper | 0.157 mcg |
| Manganese | 0.188 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 8.2 mg |
| Thiamine (B1) | 0.076 mg |
| Riboflavin (B2) | 0.126 mg |
| Niacin (B3) | 0.481 mg |
| Vitamin B6 | 0.034 mg |
| Folate (B9) | 36 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 8.0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Alfalfa Sprouts
Alfalfa sprouts are an excellent source of plant-based protein, making them ideal for vegetarians and vegans looking to boost their protein intake. The fiber content in these sprouts helps promote healthy digestion and may aid in lowering cholesterol levels. Additionally, the small amount of fat in alfalfa sprouts is mostly unsaturated, contributing to heart health.
These sprouts are also a good source of vitamins, particularly Vitamin C and Vitamin A, which play crucial roles in immune function and skin health. Folate, another key nutrient in alfalfa sprouts, is important for cell growth and repair, especially during pregnancy.
The mineral content of alfalfa sprouts is noteworthy, with significant amounts of calcium, iron, magnesium, and potassium. These minerals are essential for maintaining bone health, supporting muscle function, and regulating blood pressure. Furthermore, alfalfa sprouts provide a moderate amount of antioxidants such as manganese and selenium, which help protect the body from oxidative stress.
Allergens and Dietary Preferences
Alfalfa sprouts are naturally free of gluten, dairy, and common allergens, making them a safe choice for those with food sensitivities. They are also suitable for vegetarian, vegan, and low-carb diets. However, as with any fresh produce, it is essential to wash them thoroughly before consumption to minimize the risk of contamination.
Conclusion
Incorporating alfalfa sprouts into your diet is a simple way to enhance your meals with a boost of essential nutrients. Whether you sprinkle them on top of salads, mix them into wraps, or blend them into smoothies, alfalfa sprouts are a versatile and healthful ingredient. Their low calorie, high fiber, and nutrient-rich profile make them a perfect addition to any balanced diet.
By adding these sprouts to your daily meals, you not only elevate the nutritional value of your food but also enjoy their fresh, crisp texture and delicate flavor.
