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's part of the pea family (Fabaceae) and also known as 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. 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 extracts are used in cosmetics and soap manufacturing.

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.

The fenugreek plant acts as both a gum, and an emulsifier. It is useful as a stabilizer and thickener for food. It's also used as a spice and flavoring agent in food preparation.

Nutrition Facts

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

35.5 calories

Carbohydrates: 6.8 grams

2.5 grams protein

0.7 gram fat

Fiber: 2.7g

3.7 mgs iron (20% DV).

0.1 milligram manganese (7 percent DV)

Copper, 0.1 milligram (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. It can improve digestion and cholesterol levels

This herb may help with numerous digestive problems, such as upset stomach, constipation and inflammation of the stomach. For instance, research shows that the water-soluble fiber in fenugreek, among other foods, helps relieve 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 may be beneficial to those suffering from heart disease, such as hardening or high levels of 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. The Body Combats Inflammation

Fenugreek reduces inflammation in the body. This is responsible for a variety of health issues, including:

Mouth ulcers

Boils

Bronchitis

Infection of tissues below the skin's surface

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

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. 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 on the anti-inflammatory as well as antioxidant effects of Fenugreek Mucilage on arthritis rats. It also confirmed its ability to reduce 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.

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.

In a study published in Phytotherapy Research, 60 men between the ages of 25 and 52 years with no history of erectile dysfunction were supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks.

Participants completed a self-evaluation and reported that fenugreek had a positive impact on their libidos. Final results showed that fenugreek extract had a significant impact on sexual arousal, stamina, and energy. It also helped participants maintain normal levels of testosterone.

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 can be substances that 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

Fenugreek has been shown to reduce inflammation. It can also be used externally as an ointment. This can be used to treat external inflammation, according to research.

Swelling and pain in the lymph nodes and muscles

Gout

Wounds

Leg ulcers

Sciatica

Dandruff

Eczema

It is crucial to check the area before you do anything to 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 is also used in imitation maple syrup, tobacco, foods, drinks, and tobacco as a flavoring agent.

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 performed to determine food consumption and motivation to eat, as well as metabolic-endocrine changes.

The study showed that chronic oral administrations of fenugreek root extract had a significant effect on 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

Journal of Sports Science and Medicine published a study examining the effects of creatine and fenugreek oils supplementation on strength and physique in men.

Forty-seven resistance-trained men were divided into two groups according to 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 evaluated on their body composition, muscle endurance, and anaerobic ability. 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.

What makes this so special? 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.

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 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 is a well-known medicinal and culinary herb that has been used for centuries. 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.

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.

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

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. Let it sit for five minutes and then 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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