Fenugreek - Side Effects, Uses and Benefits
What is Fenugreek?
Fenugreek, an annual herb with small white flowers and light green leaves, is an herb. 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 seed have a bitter taste similar to celery or maple syrup. They are used in medicine. It is much more pleasant when it is cooked.
Fenugreek's most popular part is the graecum seed, which can be dried and ground. The leaves are often used in cooking as well.
Fenugreek can either be eaten by mouth or made into a paste to be applied to the skin to reduce inflammation. 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 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 is also used as an ingredient in food preparation to add flavor and spice.
Nutrition Facts
A single serving of fenugreek seed contains 1 tablespoon.
35.5 calories
Carbohydrates: 6.4 grams
2.5 grams protein
0.7 gram fat
2.7 grams fiber
3.7 milligrams iron (20 percent DV)
0.1 milligram manganese (7 percent DV)
Copper 0.1 mg (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
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. Can Improve Digestive Problems and Cholesterol Levels
This herb may help with numerous digestive problems, such as upset stomach, constipation and inflammation of the stomach. Research shows that fenugreek among other foods has water-soluble fiber which helps with constipation.
It also works to improve digestion and is often incorporated in an ulcerative colitis diet treatment plan due to its anti-inflammatory effects. 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 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 is a natural remedy for inflammation, which can lead to health problems and diseases such as:
Mouth ulcers
Boils
Bronchitis
Infection of the tissues beneath the surface of the skin
Tuberculosis
Chronic cough
Cancer
Kidney ailments
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 showed that the simple addition of fenugreek to a diet plan and exercise can have a synergistic impact on fasting glucose levels.
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. 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 that confirmed the anti-inflammatory, antioxidant and anti-inflammatory effects of fenugreek. 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. 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. 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. Encourages breastfeeding by increasing milk flow
Fenugreek can also be used to help breastfeeding mothers who have 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.
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. 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
It's important to test the area first to ensure that it does not burn or further inflame the area, however.
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
Fenugreek is a common ingredient in Indian food, especially curried dishes. It is also used in imitation maple syrup, tobacco, foods, drinks, and tobacco as a flavoring agent.
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
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 published in Pharmacology, Biochemistry, and Behavior was designed to investigate the effects of a fenugreek seed 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. The report also indicated, however, that the treatment does not prevent anorexia nor the decreased 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 men who had been resistance-trained were then divided into two different groups based upon 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 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.
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. Helps Improve 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.
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, 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 is used to cook, stimulate milk production and for traditional remedies such as diabetes and lack of appetite.
To reduce inflammation, it can also be applied to the hair and skin.
These are the most popular uses of plants:
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.
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 seeds or oil can be applied topically for skin improvement and inflammatory disease symptoms.
Hair health: Mix fenugreek seeds powder with coconut oil, aloe vera, and massage into your scalp. Let it sit for five minutes and 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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