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 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. 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.
The book Essential Oils in Food Preservation, Flavor and Safety explains that fenugreek oil and extract have antimicrobial, antioxidant, antitumorigenic, and antidiabetic properties. Cultivated in North Africa, the Middle East, Egypt and India, it has a long history as an ingredient in traditional medicine.
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 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. These are the nine most well-known fenugreek health 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. 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. 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 can also be used to treat diabetes. 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 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 problems
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.
For the study, patients with type 2 diabetes received 10 grams of the seeds soaked in hot water every day.
Fenugreek may slow the absorption sugars in your stomach and stimulate insulin. Traditional Chinese Medicine calls Fenugreek a "phlegm-mover" because it is said to help break down stuck energies, and decrease inflammation.
International Immunopharmacology published research that confirmed the anti-inflammatory, antioxidant and anti-inflammatory effects of fenugreek. 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
Fenugreek can be used to treat erectile dysfunction, hernias and other male issues, including 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. 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 are substances that help with increasing 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. Treatment of Wounds, Skin and Scalp Problems
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:
Pain and swelling in the muscles and lymph nodes
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.
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
Fenugreek powder can be used in food as an ingredient in spice mixtures. It is most commonly found in Indian cuisines such as curried dishes. It's also used as a flavoring agent in imitation maple syrup, foods, beverages and tobacco.
In addition, fenugreek leaves can be used in salads, and both fresh and dried leaves are used in Indian cookery.
7. 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 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 results showed that chronic oral administration of the fenugreek extract significantly increased food intake and the 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 men who had been resistance-trained were then divided into two different groups based upon their 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.
Body composition, muscular strength endurance and anaerobic capacity of participants were tested. 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.
This is why it's so good. This is why fenugreek is so good.
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.
Eight weeks passed before 11 of the 18 participants ate fenugreek seed soaked in hotwater, while seven others ate fenugreek seed mixed with yogurt. Participants who ate hot water soaked seeds showed significantly higher blood glucose levels than those who ate yogurt mixed with them.
What is fenugreek, exactly? 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.
Here are some of these most common uses for plants:
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 oil can be applied topically to relieve pain and inflammation.
Cholesterol: Although there is mixed evidence, using fenugreek seed powder or supplements may help reduce 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. 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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