Fenugreek - Side Effects, Uses and Benefits
What Is Fenugreek?
Fenugreek can be described as an annual herb that has small white flowers and leaves. It is part of the pea family (Fabaceae), and is also known as Greek hay or Trigonella foenumgraecum.
Fenugreek plants are about 2 to 3 feet tall. Seed pods have 10-20 small yellow-brown, pungent, aromatic seeds.
Fenugreek is often used as medicine because of its bitter taste. It tastes similar to maple syrup, celery, and burnt sugar. When cooked, however, the taste is far better.
Fenugreek is most commonly used for its graecum seeds. These are typically dried and ground. The leaves are often used in cooking as well.
Fenugreek is a natural remedy for inflammation. It can be taken orally. 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. It is cultivated in India, North Africa, Egypt, and the Middle East. It has been used in traditional medicine for centuries.
The fenugreek plant acts as both a gum, and an emulsifier. It is useful as a stabilizer and thickener for food. It is also used as an ingredient in food preparation to add flavor and spice.
Nutrition Facts
One tablespoon of fenugreek leaves contains:
35.5 calories
Carbohydrates: 6.4 grams
2.5 grams protein
Fat of 0.7 grams
Fiber content: 2.7 grams
3.7mgs 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
Although more research is required to confirm all the benefits of this herb, it has been proven to be beneficial for many health problems. Here are nine of the most proven fenugreek benefits.
1. It can improve digestion and cholesterol levels
This herb is good for digestive problems such as constipation, upset stomach, and inflammation. Research shows that fenugreek among other foods has water-soluble fiber which helps with constipation.
It is also known to improve digestion. This herb is often used in diet plans for ulcerative colitis because of its anti-inflammatory benefits. This herb may be beneficial to those suffering from heart disease, such as hardening or high levels of cholesterol and triglycerides.
It may also help diabetics. 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. Combats Inflammation Inside the Body
Fenugreek reduces inflammation in the body. This is responsible for a variety of health issues, including:
Mouth ulcers
Boils
Bronchitis
Infection of the tissues under the skin
Tuberculosis
Chronic coughs
Cancer
Kidney disease
In addition to its potential preventative effects with these conditions, this herbal remedy is thought to lower blood sugar and may be useful for many conditions, including management of metabolic and nutritive disorders, such as diabetes. A 2017 study found that fenugreek seed can be added to diet and exercise to have a synergistic effect on fasting blood glucose.
Patients with type 2 diabetes were given 10 grams of the seeds, soaked in hot water each day.
Fenugreek is believed to slow down the absorption of sugars from the stomach and increase insulin. In Traditional Chinese Medicine, the spice is known as a "phlegm mover" and is said to break up stuck energies and cool inflammation within the body.
International Immunopharmacology published research on the anti-inflammatory as well as antioxidant effects of Fenugreek Mucilage on arthritis rats. It also confirmed its ability to reduce inflammation. This research also "demonstrated a potential beneficiary effect of Fenugreek Mucilage on adjuvant-induced Arthritis in Rats," suggesting that this herb could be used as a natural arthritis treatment.
3. Helps Increase Libido in Men
Fenugreek can be used to treat erectile dysfunction, hernias and other male issues, including baldness. It may also increase testosterone and sexual arousal.
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 in Phytotherapy Research found that 60 men aged between 25 and 52 with no history or erectile dysfunction received either a placebo, 600 mgs of fenugreek extract daily 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. Promotes Milk Flow in Breastfeeding
Fenugreek is also beneficial for breastfeeding women with low milk supply. Because it is a galactagogue, it can help increase breast milk production.
Galactagogues are substances that help with increasing milk supply. They stimulate the milk ducts and can increase milk production in as little as 24 hours.
Although more research is required to confirm the safety and efficacy of fenugreek in breast milk production, there are several scientific studies that have been published in scientific journals that support its use in increasing milk flow.
This is a potential benefit of fenugreek seed seeds for women. However, research generally recommends that you seek help from a lactation consultant if you have issues with breastmilk production.
5. It can be used to treat skin, scalp and wound issues
Fenugreek can be used externally to treat inflammation and reduce internal inflammation. Research indicates that this reduces external inflammation and can treat:
Swelling and pain in the lymph nodes and muscles
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.
Fenugreek has hair benefits, too. Although research is limited, anecdotal reports suggest that fenugreek tea and fenugreek seed powder can be used on your hair to promote hair growth and improve texture.
6. Adds Flavor and Spice to Food
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 can also be used to flavor imitation maple syrup, food, beverages, and tobacco.
You can also use fenugreek leaf in salads. Indian cuisine uses both dried and fresh fenugreek.
7. Helps Increase Appetite
Fenugreek's flavor enhancement properties are not the only benefits. It also increases appetite, which is a result of its nutritive and restorative properties.
The effects of a fenugreek extract on feeding behavior was the subject of a study published in Pharmacology, Biochemistry, and 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 enhance exercise performance
The Journal of Sports Science and Medicine reports a study on the effects of combined creatine and fenugreek oil supplementation on strength and body composition in men.
Forty-seven resistance-trained men were divided into two groups according to body weight. Each group then took either 70 grams of a dextrose placebo, five grams of creatine and 70 grams of dextrose, or 3.5 grams of creatine and 900 milligrams of fenugreek extract and participated in a four-day-a-week periodized resistance-training program for eight weeks.
Participants were assessed on their body composition, endurance of muscular strength and anaerobic capability. 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.
What makes this so special? This is why fenugreek is so good.
9. Helps Improve Blood Sugar
Ingestion of hot-water-soaked fenugreek seed extracts in combination with type 2 diabetes treatment was shown to be effective in a clinical trial.
Eight weeks passed before 11 of the 18 participants ate fenugreek seed soaked in hotwater, while seven others ate fenugreek seed mixed with yogurt. Participants who ate hot water soaked seeds showed significantly higher blood glucose levels than those who ate yogurt mixed with them.
What is fenugreek? - Dr. Axe
How to Use (Plus Recipes).
Fenugreek is a well-known medicinal and culinary herb that has been used for centuries. Fenugreek seeds are used as a traditional remedy for diabetes, loss of appetite, and to stimulate breast milk production in nursing women.
To reduce inflammation, it can also be applied to the hair and skin.
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 oil can be applied topically to relieve pain and inflammation.
Cholesterol: There is limited evidence that fenugreek seeds or supplements can lower cholesterol levels.
Skin health: Fenugreek oil or seed powder can be used topically to improve skin health and reduce inflammatory disease symptoms.
Hair health: Combine fenugreek and coconut oil to make a herbal treatment for your hair. Massage the mixture into your scalp. Allow it to sit for 5 minutes, then rinse.
Exercise performance: Fenugreek supplementation for eight weeks can improve exercise performance as well as decrease body fat.
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