Fenugreek - Side Effects, Uses and Benefits

Feb 24

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 seed have a bitter taste similar to celery or maple syrup. They are used in medicine. When cooked, however, the taste is far better.

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 is a natural remedy for inflammation. It can be taken orally. In manufacturing, fenugreek extracts can be found in 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.

Fenugreek is a gum and emulsifier. This makes it useful for thickening food as well as stabilizing it. It's also used as a spice and flavoring agent in food preparation.

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

3.7 milligrams iron (20 percent DV)

0.1 milligram manganese (7 percent DV)

0.1 milligram copper (6 percent DV)

21 milligrams 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. These are the nine most well-known fenugreek health benefits.

1. Can Improve Digestive Problems and Cholesterol Levels

The herb can help with many digestive issues, including upset stomach, constipation, and inflammation. Research has shown that fenugreek's water-soluble fiber, which is also found in other foods, can help relieve 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. 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 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

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 found that fenugreek seed can be added to diet and exercise to have a synergistic effect on fasting blood glucose.

For the study, patients with type 2 diabetes received 10 grams of the seeds soaked in hot water every day.

Fenugreek appears to slow absorption of sugars in the stomach and stimulate insulin. Traditional Chinese Medicine calls Fenugreek a "phlegm-mover" because it is said to help break down stuck energies, and decrease inflammation.

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. 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. This is because it can increase sexual arousal or testosterone levels.

It is best to consult a doctor before you use natural therapies to treat disease or improve sexual performance. However, fenugreek seeds, fenugreek tea, and tablets have been shown by studies to increase sexual desire, performance, and naturally cure 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.

The participants completed self-evaluations and noted the effects of fenugreek on their libidos. The study concluded that fenugreek extract had a significant effect on sexual arousal and energy, and helped participants maintain their normal testosterone levels.

4. Encourages breastfeeding by increasing milk flow

Fenugreek can also be used to help breastfeeding mothers who have low milk supply. Because it is a galactagogue, it can help increase breast milk production.

Galactagogues help increase milk supply. They can stimulate milk ducts and increase milk production within 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. Treatment of Wounds, Skin and Scalp Problems

In addition to lowering internal inflammation, fenugreek is sometimes warmed and used externally as a poultice. 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

To ensure the area does not become further inflamed or burn, it is important to first test it.

Fenugreek has hair benefits, too. Anecdotal evidence suggests that fenugreek seeds powder and tea can be applied to your hair to stimulate hair growth and improve hair texture.

6. Adds Flavor and Spice to Food

In foods, fenugreek powder is often included as an ingredient in spice blends, mostly found in Indian fare, such as curried dishes. It's also used as a flavoring agent in imitation maple syrup, foods, beverages and tobacco.

You can also use fenugreek leaf in salads. Indian cuisine uses both dried and fresh fenugreek.

7. This helps to 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.

A study was published in Pharmacology, Biochemistry, and Behavior. It examined the impact of a fenugreek seeds extract on feeding behavior. Experiments were done to determine how much food was consumed and what motivates people to eat.

Chronic oral administration of fenugreek oil significantly increased food intake and motivation to eat. However, the report did not show that the treatment can prevent or reduce anorexia.

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 men who had been resistance-trained were then divided into two different groups based upon their 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 groups showed significant increases in strength and lean mass.

The study concluded that creatine combined with fenugreek extract supplementation had a significant impact on upper body strength and body composition as effectively as the combination of creatine with dextrose.

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 showed that ingestion of fenugreek seeds soaked in hot water shows promise as a complementary therapy in the treatment of type 2 diabetes.

Over the course of eight weeks, 11 out of a total of 18 participants consumed fenugreek seeds soaked in hot water, and the remaining seven consumed fenugreek seeds mixed with yogurt. The participants who consumed the seeds soaked in hot water showed significant improvement in blood glucose levels compared with the group that ate the seeds mixed with yogurt.

What is fenugreek exactly? - Dr. Axe

How to Use (Plus Recipes).

Fenugreek has a long history as both a culinary and medicinal herb in the ancient world. Fenugreek seed is commonly used in cooking and as a folk or traditional remedy for diabetes and loss of appetite, as well as to stimulate milk production in breastfeeding women.

It's also applied to the skin and hair to reduce inflammation.

Here are some of these most common uses for plants:

Breast milk production: Fenugreek tea or supplements may increase breast milk production, particularly in the first few days after childbirth.

Digestive issues: Fenugreek seed powder, tea or supplements can help with constipation, upset stomach, and loss of appetite.

To reduce inflammation and pain, fenugreek can be used topically as an anti-inflammatory poultice.

Cholesterol: Although evidence is mixed, fenugreek powder or supplementation may be able to lower high 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: 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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