Fenugreek - Side Effects, Uses and Benefits
What Is Fenugreek?
Fenugreek is an annual herb with light green leaves and small white flowers. It is a member of the pea plant family (Fabaceae) but it is also known by 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 seeds have a somewhat bitter taste, similar to celery, maple syrup or burnt sugar, and are often used to make medicine. However, it has a far more pleasant taste when cooked.
Fenugreek is most commonly used for its graecum seeds. These are typically dried and ground. You can also use the leaves for cooking.
Fenugreek is a natural remedy for inflammation. It can be taken orally. Fenugreek oil can also be used to make 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 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 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
Fat of 0.7 grams
Fiber: 2.7g
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
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 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. 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 the tissues beneath the surface of the skin
Tuberculosis
Chronic coughs
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 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
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.
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.
The participants completed self-evaluations and noted the effects of fenugreek 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 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. Treatment of Wounds, Skin and Scalp Problems
Fenugreek can be used externally to treat inflammation and reduce internal inflammation. This can be used to treat external inflammation, according to research.
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.
Fenugreek has hair benefits, too. 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 can also be used to flavor imitation maple syrup, food, beverages, and tobacco.
You can also use fenugreek leaf in salads. Indian cuisine uses both dried and fresh fenugreek.
7. Helps 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.
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.
The study showed that chronic oral administrations of fenugreek root extract had a significant effect on food intake and motivation to eat. The report also indicated, however, that the treatment does not prevent anorexia nor the decreased motivation to eat.
8. May increase 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. 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 groups showed significant increases in strength and lean mass.
Study concluded that creatine supplementation with fenugreek oil supplementation had a significant effect on body composition and upper body strength as well as dextrose.
Why is this good? This is why fenugreek is so good.
9. Increases 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 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.
It can also be used on the skin and hair to reduce inflammation.
These are the most popular uses of plants:
Breast milk production: Fenugreek tea or supplements may increase breast milk production, particularly in the first few days after childbirth.
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: There is limited evidence that fenugreek seeds or supplements can lower cholesterol levels.
Skin health: Fenugreek seeds or oil can be applied topically for skin improvement and 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 to 10 minutes before you rinse.
Exercise performance: Fenugreek supplementation for eight weeks can improve exercise performance as well as decrease body fat.
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