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 a member of the pea plant family (Fabaceae) but it is also known by Greek hay (Trigonella Foenum-graecum).
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 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.
The graecum seeds, which are usually dried and ground, are the most widely used part of fenugreek. The leaves are often used in cooking as well.
Fenugreek can be taken by mouth or used to form a paste that's applied to the skin to help heal inflammation. Fenugreek extracts are used in cosmetics and soap manufacturing.
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.
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 serving -- 1 tablespoon -- of fenugreek seeds contains:
35.5 calories
6.4 grams carbohydrates
2.5 grams protein
0.7% of fat
Fiber: 2.7g
3.7 mgs iron (20% DV).
0.1 milligram manganese (7 percent DV)
Copper 0.1 mg (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. 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. For instance, research shows that the water-soluble fiber in fenugreek, among other foods, helps relieve constipation.
Because of its anti-inflammatory properties, it is often included in a diet plan for ulcerative colitis. 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. 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 beneath the surface of the skin
Tuberculosis
Chronic coughs
Cancer
Kidney problems
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.
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 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. 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
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.
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 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. 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 help increase milk supply. They stimulate the milk ducts and can increase milk production in as little as 24 hours.
While further research is necessary to determine the exact safety and efficacy fenugreek has for breast milk production, many scientific journals have published studies that show its effectiveness 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
Fenugreek can be used externally to treat inflammation and reduce internal inflammation. Research indicates that this reduces external inflammation and can treat:
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.
There are also fenugreek benefits for hair. 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
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 is not only a flavor enhancer, but it also has appetite stimulators that can be used to improve digestion and other nutritive properties.
The effects of a fenugreek extract on feeding behavior was the subject of a study published in Pharmacology, Biochemistry, and Behavior. Experiments were conducted to determine the effects of fenugreek seed extract on food intake and motivation 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
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 dextrose placebo was given to each group, along with five grams of creatine (70 grams) and 70 grams dextrose. Each group also received 3.5 grams of creatine (900 milligrams) and eight weeks of periodized resistance-training.
Participants were assessed on their body composition, endurance of muscular strength and anaerobic capability. The creatine/fenugreek groups showed significant increases in strength and lean mass.
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. 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
A clinical trial found that consuming fenugreek leaves soaked in hot water can be a complementary treatment for 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.
To reduce inflammation, it can also be applied to the hair and skin.
Here are some of the most common plant uses:
Breast milk production: Fenugreek supplements or tea may help boost breast milk production, especially in the days immediately following child birth.
Digestive issues: Fenugreek seed powder, tea or supplements can help with constipation, upset stomach, and loss of appetite.
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 seed oil or powder can be applied topically to improve skin health, and decrease the symptoms of inflammatory diseases.
Hair health: Mix fenugreek seeds powder with coconut oil, aloe vera, and massage 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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