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 is a member of the pea plant family (Fabaceae) but it is also known by Greek hay (Trigonella Foenum-graecum).
Fenugreek plants grow to about two to three feet tall, and the seed pods contain 10-20 small, flat, yellow-brown, 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.
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 is a natural remedy for inflammation. It can be taken orally. In manufacturing, fenugreek extracts can be found in 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
Carbohydrates: 6.4 grams
2.5 grams protein
Fat of 0.7 grams
2.7 grams fiber
3.7mgs iron (20% DV).
0.1 milligram manganese (7 percent DV)
0.1 milligram copper (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. Can Improve Digestive Problems and Cholesterol Levels
The herb can help with many digestive issues, including upset stomach, constipation, and inflammation. Research shows that fenugreek among other foods has water-soluble fiber which helps with constipation.
It is also known to improve digestion. This herb is often used in diet plans for ulcerative colitis because of its anti-inflammatory benefits. 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 helps with inflammation within the body, which is responsible for health issues and diseases like:
Mouth ulcers
Boils
Bronchitis
Infection of the tissues under the skin
Tuberculosis
Chronic cough
Cancer
Kidney disease
These herbal remedies may have preventive effects. However, they are also believed to lower blood sugar. They could also be beneficial for managing other metabolic and nutritive disorders like 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 is believed to slow down the absorption of sugars from the stomach and increase insulin. Traditional Chinese Medicine calls Fenugreek a "phlegm-mover" because it is said to help break down stuck energies, and decrease inflammation.
Research published in International Immunopharmacology studied the anti-inflammatory and antioxidant effects of fenugreek mucilage on arthritic rats and confirmed its power to fight inflammation. 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
Some fenugreek uses for men include treating hernias, erectile dysfunction and other male problems, such as baldness. This is because it can increase sexual arousal or 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.
Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect 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. Encourages breastfeeding by increasing milk flow
Fenugreek also helps breastfeeding women who may experience low milk supply. Galactagogues can boost breast milk production.
Galactagogues can be substances that increase milk supply. They can stimulate milk ducts and increase milk production within 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 has been shown to reduce inflammation. It can also be used externally as an ointment. It has been shown to reduce inflammation in the external environment and may be useful for treating:
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.
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 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 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. 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 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. The report also indicated, however, that the treatment does not prevent anorexia nor the decreased motivation to eat.
8. May increase exercise performance
The Journal of Sports Science and Medicine reports a study on the effects of combined creatine and fenugreek oil supplementation on strength and body composition in men.
47 resistance-trained men were split into two groups based on 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.
The study found that creatine and fenugreek extract supplementation had a significant influence on upper body strength, body composition, and overall health.
Why is this good? This is why fenugreek is so good.
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.
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? - 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.
It's also applied to the skin and hair to reduce inflammation.
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 tea, seed powder or supplements may help aid digestive issues like constipation, upset stomach and loss of appetite.
Inflammation: Fenugreek extract can be applied topically as a poultice to reduce inflammation and pain.
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. Allow it to sit for 5 minutes, 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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