Alfalfa leaf (Medicago sativa)

Tier 3 — weak evidence · Fibre · Nutrient-dense · Cholesterol

A leguminous forage crop that delivers chlorophyll, vitamin K, saponins, and phytoestrogens (coumestrol). Alfalfa saponins modestly lower cholesterol by binding intestinal cholesterol and bile acids — historical human studies showed 10-15% LDL reductions at high doses. Contraindicated in autoimmune conditions (particularly SLE) due to L-canavanine, which has triggered lupus flares and been implicated in drug-induced-lupus-like reactions. Sprouted seeds pose similar concerns.

Dose: 500–1500 mg dried leaf or 5–10 mL liquid extract daily