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's part of the pea family (Fabaceae) and also known as Greek hay (Trigonella foenum-graecum).

 

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. 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. You can also use the leaves for cooking.

 

Fenugreek can be taken by mouth or used to form a paste that's applied to the skin to help heal inflammation. In manufacturing, fenugreek extracts can be found in soaps and cosmetics.

 

As noted in the book "Essential Oils in Food Preservation, Flavor and Safety," fenugreek extract and oil are known to possess antimicrobial, antioxidant, antidiabetic and antitumorigenic activities. 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 can also be used in food preparation as a flavoring and spice agent.

 

Nutrition Facts

One serving -- 1 tablespoon -- of fenugreek seeds contains:

 

35.5 calories

Carbohydrates: 6.8 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)

Copper, 0.1 milligram (6 percent DV).

21 mgs magnesium (5 percent DV).

32.6 milligrams phosphorus (3 percent DV)

0.1 milligram vitamin B6 (3 percent DV)

Health Benefits

While more research is needed in terms of identifying and confirming all of the plant's benefits, this herb has been shown to help with numerous health issues. 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. 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. 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. Reduces inflammation in 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 beneath the surface of the skin

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 showed that the simple addition of fenugreek to a diet plan and exercise can have a synergistic impact on fasting glucose levels.

 

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. Traditional Chinese Medicine refers to Fenugreek as a "phlegm moving" spice. It is believed to be able to release stuck energies and reduce 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. 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

Some fenugreek uses for men include treating hernias, erectile dysfunction and other male problems, such as baldness. That's because it may increase sexual arousal and testosterone levels.

 

Although it is best to consult your doctor before using natural treatments for treating disease or improving sexual performance. Fenugreek powder, tea, and tablets have been proven to increase the sexual desire and performance of men and to naturally treat 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.

 

Participants completed a self-evaluation and reported that fenugreek had a positive impact on their libidos. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels.

 

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 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.

 

While this may be a benefit from fenugreek, it is not the only way to increase breast milk production. Researchers recommend that women seek out help from a lactation specialist if they are having problems.

 

5. It can be used to treat skin, scalp and wound 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:

 

Muscle pain and swelling, as well as lymph nodes irritation

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

Fenugreek is a common ingredient in Indian food, especially curried dishes. It can also be used to flavor imitation maple syrup, food, 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'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 performed to determine food consumption and motivation to eat, as well as metabolic-endocrine changes.

 

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

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. 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 evaluated on their body composition, muscle endurance, and anaerobic ability. 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.

 

What makes this so special? The use of fenugreek with creatine supplementation may be an effective means for enhancing creatine uptake while eliminating the need for excessive amounts of simple carbohydrates, so you may want to consider adding fenugreek for men and women to your list of the best pre-workout foods.

 

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.

 

In the eight-week study, 11 participants consumed hot water-soaked fenugreek nuts, and seven consumed yogurt-mixed fenugreek nuts over the same period. 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? - 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.

 

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 supplements or tea may help boost breast milk production, especially in the days immediately following child birth.

Digestion: Fenugreek tea, seed powder or supplements may help aid digestive issues like constipation, upset stomach and loss of appetite.

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: Mix fenugreek seeds powder with coconut oil, aloe vera, and massage into your scalp. Let it sit for five to 10 minutes before you rinse.

Exercise performance: Although there is mixed research on fenugreek for testosterone levels, supplementing with the plant for eight weeks may improve exercise performance and decrease body fat.

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