Fenugreek - Side Effects, Uses and Benefits

Feb 24

What is Fenugreek?

Fenugreek is an annual herb with light green leaves and small white flowers. 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. It is much more pleasant when it is cooked.

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.

Fenugreek oil and extract are noted in "Essential Oils in Food Preservation, Flavor and Safety" as having antimicrobial, antioxidant, antidiabetic, and antitumorigenic properties. It is widely grown in India, North Africa and the Middle East.

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: 6.8 grams

2.5 grams protein

0.7% of fat

2.7 grams fiber

3.7mgs iron (20% 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

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 of the most proven fenugreek benefits.

1. This can help improve your digestion and reduce cholesterol

The herb can help with many digestive issues, including upset stomach, constipation, 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 appears to benefit those with heart conditions, such as hardening of the arteries and high blood levels of certain fats, including cholesterol and triglycerides.

It can also be used to treat diabetes. 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 helps with inflammation within the body, which is responsible for health issues and diseases like:

Mouth ulcers

Boils

Bronchitis

Infection of tissues below the skin's surface

Tuberculosis

Chronic cough

Cancer

Kidney problems

These herbal remedies may have preventive effects. However, they are also believed to lower blood sugar. They could also be beneficial for managing other metabolic and nutritive disorders like 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."

Patients with type 2 diabetes were given 10 grams of the seeds, soaked in hot water each 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.

Research published in International Immunopharmacology studied the anti-inflammatory and antioxidant effects of fenugreek mucilage on arthritic rats and confirmed its power to fight inflammation. The study also showed that fenugreek may have a beneficial effect on adjuvant-induced arthritis in rats, which could indicate that this herb may be a natural treatment for arthritis.

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.

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.

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 is also beneficial for breastfeeding women with low milk supply. Galactagogues can boost breast milk production.

Galactagogues help increase milk supply. They stimulate the milk ducts, and can boost milk production as quickly 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 has been shown to reduce inflammation. It can also be used externally as an ointment. It has been shown to reduce inflammation in the external environment and may be useful for treating:

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.

Hair benefits can also be attributed to fenugreek. 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.

In addition, fenugreek leaves can be used in salads, and both fresh and dried leaves are used in Indian cookery.

7. It helps increase appetite

Beyond enhancing flavor, fenugreek has been shown to increase appetite, which results in restorative and nutritive 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 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 published a study examining the effects of creatine and fenugreek oils supplementation on strength and physique in men.

47 resistance-trained men were split into two groups based on 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.

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.

Study concluded that creatine supplementation with fenugreek oil supplementation had a significant effect on body composition and upper body strength as well as 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. It helps to 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. 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 exactly? - Dr. Axe

How to Use (plus Recipes)

Fenugreek's long history has been both a medicinal and culinary herb. Fenugreek seeds are used as a traditional remedy for diabetes, loss of appetite, and to stimulate breast milk production in nursing women.

It can also be used on the skin and hair to reduce inflammation.

Here are some of the most common plant uses:

Breast milk production may be boosted by fenugreek or tea supplements, especially after child birth.

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: 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: 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 minutes and then rinse.

Exercise performance: Fenugreek supplementation for eight weeks can improve exercise performance as well as decrease body fat.

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