Fenugreek - Side Effects, Uses and Benefits
What Is Fenugreek?
Fenugreek, an annual herb with small white flowers and light green leaves, is an herb. It is part of the pea family (Fabaceae), and is also known as Greek hay or Trigonella foenumgraecum.
Fenugreek plants can grow up to two to three feet high. The seed pods are flat, yellow-brown and contain 10-20 small, aromatic, pungent, and aromatic seeds.
Fenugreek seeds have a somewhat bitter taste, similar to celery, maple syrup or burnt sugar, and are often used to make medicine. However, it has a far more pleasant taste when cooked.
The graecum seeds, which are usually dried and ground, are the most widely used part of fenugreek. The leaves can be used for cooking.
Fenugreek can either be eaten by mouth or made into a paste to be applied to the skin to reduce inflammation. Fenugreek oil can also be used to make soaps and cosmetics.
The book Essential Oils in Food Preservation, Flavor and Safety explains that fenugreek oil and extract have antimicrobial, antioxidant, antitumorigenic, and antidiabetic properties. Cultivated in North Africa, the Middle East, Egypt and India, it has a long history as an ingredient in traditional medicine.
The fenugreek herb acts as a gum and an emulsifier, making it useful as a stabilizer as well as thickening agent for food. It's also used as a spice and flavoring agent in food preparation.
Nutrition Facts
One serving -- 1 tablespoon -- of fenugreek seeds contains:
35.5 calories
Carbohydrates: 6.4 grams
2.5 grams protein
0.7 gram fat
Fiber content: 2.7 grams
3.7 mgs iron (20% DV).
0.1 milligram manganese (7 percent DV)
Copper 0.1 mg (6 percent DV).
21 mgs of magnesium (5 percent DV).
32.6 milligrams phosphorus (3 percent DV)
0.1 milligram vitamin B6 (3 percent DV)
Health Benefits
This herb is known to alleviate many health issues. However, more research is necessary in order to identify and confirm all its benefits. Here are nine benefits of fenugreek.
1. Can Improve Digestive Problems and Cholesterol Levels
This herb is good for digestive problems such as constipation, upset stomach, and inflammation. For instance, research shows that the water-soluble fiber in fenugreek, among other foods, helps relieve constipation.
It also works to improve digestion and is often incorporated in an ulcerative colitis diet treatment plan due to its anti-inflammatory effects. It appears that this herb can benefit people with heart conditions such as hardening the arteries or high blood levels for certain fats like cholesterol and triglycerides.
It also shows potential for helping those who are diabetic. In fact, a study out of India showed that administering 2.5 grams of fenugreek supplement twice daily for three months to people dealing with non-insulin-dependent diabetes mellitus significantly lowered cholesterol naturally, along with triglycerides, without affecting HDL cholesterol.
2. The Body Combats Inflammation
Fenugreek reduces inflammation in the body. This is responsible for a variety of health issues, including:
Mouth ulcers
Boils
Bronchitis
Infection of the tissues beneath the surface of the skin
Tuberculosis
Chronic coughs
Cancer
Kidney ailments
This herbal remedy may not only have preventative benefits for these conditions but it is also thought to lower blood sugar. It could be helpful in managing metabolic and nutritional disorders such as diabetes. A 2017 study concluded that "a simple complementary addition of fenugreek seeds can have a synergistic effect along with diet control and exercise on fasting blood glucose."
The study involved 10 grams of seeds that were soaked in hot, boiling water daily for patients with type 2.
Fenugreek is believed to slow down the absorption of sugars from the stomach and increase insulin. Traditional Chinese Medicine refers to Fenugreek as a "phlegm moving" spice. It is believed to be able to release stuck energies and reduce inflammation.
International Immunopharmacology published research that confirmed the anti-inflammatory, antioxidant and anti-inflammatory effects of fenugreek. It also "demonstrated the potential beneficiary effect of fenugreek mucilage on adjuvant induced arthritis in rats," meaning this herb may be an effective natural arthritis treatment as well.
3. Helps Increase Libido in Men
Men can use fenugreek to treat hernias, erectile disorder, and other problems such as baldness. That's because it may increase sexual arousal and testosterone levels.
While it's best to consult with a physician before using natural therapies for treating disease or improving sexual performance, fenugreek seed powder, fenugreek tea and tablets have been shown to increase sexual desire and performance in men, as well as naturally remedy impotence.
A study published by Phytotherapy Research showed that 60 men between the ages 25 and 52 had no history of erectile problems. They were given either a placebo or 600 mgs of fenugreek extract each day for six weeks.
Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Final results showed that fenugreek extract had a significant impact on sexual arousal, stamina, and energy. It also helped participants maintain normal levels of testosterone.
4. Promoting breastfeeding milk flow
Fenugreek can also be used to help breastfeeding mothers who have low milk supply. It can increase breast milk production because it acts as a galactagogue.
Galactagogues help increase milk supply. They stimulate the milk ducts, and can boost milk production as quickly as 24 hours.
While more research is needed to determine the exact efficacy and safety of fenugreek for increased breast milk production, several studies in scientific journals note its use in promoting milk flow.
Although this is a potential fenugreek seeds benefit for women, researchers generally recommend that seeking help from a lactation consultant should be your first course of action if you're having issues with breast milk production.
5. Helps Treat Wound, Skin and Scalp Issues
In addition to lowering internal inflammation, fenugreek is sometimes warmed and used externally as a poultice. It has been shown to reduce inflammation in the external environment and may be useful for treating:
Pain and swelling in the muscles and lymph nodes
Gout
Wounds
Leg ulcers
Sciatica
Dandruff
Eczema
It's important to test the area first to ensure that it does not burn or further inflame the area, however.
Hair benefits can also be attributed to fenugreek. Although limited research has been done, it is believed that fenugreek and fenugreek seed paste can be used to enhance hair texture and promote hair growth.
6. Adds flavor and spice
Fenugreek powder can be used in food as an ingredient in spice mixtures. It is most commonly found in Indian cuisines such as curried dishes. It's also used as a flavoring agent in imitation maple syrup, foods, beverages and tobacco.
Fenugreek leaves can also be used in salads. Fresh and dried leaves can also be used in Indian cooking.
7. This helps to increase appetite
Fenugreek is not only a flavor enhancer, but it also has appetite stimulators that can be used to improve digestion and other nutritive properties.
A study published in Pharmacology, Biochemistry, and Behavior was designed to investigate the effects of a fenugreek seed extract on feeding behavior. Experiments were done to determine how much food was consumed and what motivates people to eat.
The results showed that chronic oral administration of the fenugreek extract significantly increased food intake and the motivation to eat. However, the study did not prove that the treatment prevents anorexia or decreases motivation to eat.
8. May increase exercise performance
Journal of Sports Science and Medicine reported a study on the effects of fenugreek and creatine supplementation on strength and body composition of men.
Forty-seven resistance-trained men were divided into two groups according to body weight. The men were then given either 70g of a placebo dextrose, 5g of creatine, 70g of dextrose or 3.5g of creatine. They also had to take 900 mgs of fenugreek and participate in a periodized resistance training program that lasts for four days.
Body composition, muscular strength endurance and anaerobic capacity of participants were tested. The creatine/fenugreek group showed significant increases in lean mass, bench press and leg press strength.
The study found that creatine and fenugreek extract supplementation had a significant influence on upper body strength, body composition, and overall health.
This is why it's so good. Fenugreek may work well with creatine supplementation to increase creatine uptake. It may also eliminate the need to consume excessive amounts of simple carbs. You might want to add fenugreek to your list for the best pre-workout foods.
9. Increases blood sugar
A clinical trial found that consuming fenugreek leaves soaked in hot water can be a complementary treatment for type 2 diabetes.
Eight weeks passed before 11 of the 18 participants ate fenugreek seed soaked in hotwater, while seven others ate fenugreek seed mixed with yogurt. The blood glucose levels of participants who ate the seeds soaked with hot water were significantly lower than those who ate them mixed with yogurt.
What is fenugreek? - Dr. Axe
How to Use (Plus Recipes).
Fenugreek has a long history as both a culinary and medicinal herb in the ancient world. Fenugreek seeds are used as a traditional remedy for diabetes, loss of appetite, and to stimulate breast milk production in nursing women.
It's also applied to the skin and hair to reduce inflammation.
These are the most popular uses of plants:
Breast milk production: Fenugreek tea or supplements may increase breast milk production, particularly in the first few days after childbirth.
Digestion: Fenugreek seeds, powders, or supplements may be helpful in reducing digestive problems such as constipation and upset stomach.
Inflammation: Fenugreek extract can be applied topically as a poultice to reduce inflammation and pain.
Cholesterol: Although there is mixed evidence, using fenugreek seed powder or supplements may help reduce high cholesterol levels.
Skin health: Fenugreek seeds or oil can be applied topically for skin improvement and inflammatory disease symptoms.
Hair health: To use as an herbal remedy for your hair, combine fenugreek seed powder with coconut oil or aloe vera and massage the mixture into your scalp. Let it sit for five to 10 minutes before you rinse.
Exercise performance: While there are mixed results regarding fenugreek's effects on testosterone levels, eight-week supplementation with the plant may increase exercise performance and reduce body fat.
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