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 grow to about two to three feet tall, and the seed pods contain 10-20 small, flat, yellow-brown, pungent and aromatic seeds.
Fenugreek seed have a bitter taste similar to celery or maple syrup. They are used in medicine. When cooked, however, the taste is far better.
The graecum seeds, which are usually dried and ground, are the most widely used part of fenugreek. You can also use the leaves for cooking.
Fenugreek is a natural remedy for inflammation. It can be taken orally. In manufacturing, fenugreek extracts can be found in soaps and cosmetics.
The book Essential Oils in Food Preservation, Flavor and Safety explains that fenugreek oil and extract have antimicrobial, antioxidant, antitumorigenic, and antidiabetic properties. It is widely grown in India, North Africa and the Middle East.
The fenugreek plant acts as both a gum, and an emulsifier. It is useful as a stabilizer and thickener for food. It can also be used in food preparation as a flavoring and spice agent.
Nutrition Facts
A single serving of fenugreek seed contains 1 tablespoon.
35.5 calories
6.4 grams carbohydrates
2.5 grams protein
0.7% of fat
Fiber content: 2.7 grams
3.7mgs 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. Here are nine of the most proven fenugreek benefits.
1. This can help improve your digestion and reduce cholesterol
This herb is good for digestive problems such as constipation, upset stomach, and inflammation. Research shows that fenugreek among other foods has water-soluble fiber which helps with constipation.
Because of its anti-inflammatory properties, it is often included in a diet plan for ulcerative colitis. 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. Reduces inflammation in the body
Fenugreek reduces inflammation in the body. This is responsible for a variety of health issues, including:
Mouth ulcers
Boils
Bronchitis
Infection of the tissues under the skin
Tuberculosis
Chronic coughs
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 concluded that "a simple complementary addition of fenugreek seeds can have a synergistic effect along with diet control and exercise on fasting blood glucose."
Patients with type 2 diabetes were given 10 grams of the seeds, soaked in hot water each day.
Fenugreek may slow the absorption sugars in your stomach and stimulate insulin. Traditional Chinese Medicine refers to Fenugreek as a "phlegm moving" spice. It is believed to be able to release stuck energies and reduce inflammation.
International Immunopharmacology published research that confirmed the anti-inflammatory, antioxidant and anti-inflammatory effects of fenugreek. 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. 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.
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 also helps breastfeeding women who may experience low milk supply. Because it is a galactagogue, it can help increase breast milk production.
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. 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
To ensure the area does not become further inflamed or burn, it is important to first test it.
Hair benefits can also be attributed to fenugreek. 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'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. 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.
The effects of a fenugreek extract on feeding behavior was the subject of a study published in Pharmacology, Biochemistry, and 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.
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.
The study found that creatine and fenugreek extract supplementation had a significant influence on upper body strength, body composition, and overall health.
What makes this so special? 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.
Over the course of eight weeks, 11 out of a total of 18 participants consumed fenugreek seeds soaked in hot water, and the remaining seven consumed fenugreek seeds 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 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.
It can also be used on 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 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 seed oil or powder can be applied topically to improve skin health, and decrease the symptoms of inflammatory diseases.
Hair health: Combine fenugreek and coconut oil to make a herbal treatment for your hair. 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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