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 is part of the pea family (Fabaceae), and is also known as Greek hay or Trigonella foenumgraecum.

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. When cooked, however, the taste is far better.

Fenugreek is most commonly used for its graecum seeds. These are typically dried and ground. You can also use the leaves for cooking.

Fenugreek can be taken by mouth or used to form a paste that's applied to the skin to help heal inflammation. 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.

Fenugreek is a gum and emulsifier. This makes it useful for thickening food as well as stabilizing it. 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: 6.4 grams

2.5 grams protein

Fat of 0.7 grams

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

This herb is known to alleviate many health issues. However, more research is necessary in order to identify and confirm all its benefits. These are the nine most well-known fenugreek health benefits.

1. It can improve digestion and cholesterol levels

The herb can help with many digestive issues, including upset stomach, constipation, and inflammation. Research has shown that fenugreek's water-soluble fiber, which is also found in other foods, can help relieve 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. 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. 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 under the skin

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 showed that the simple addition of fenugreek to a diet plan and exercise can have a synergistic impact on fasting glucose levels.

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

Men can use fenugreek to treat hernias, erectile disorder, and other problems such as baldness. It may also increase testosterone and sexual arousal.

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. 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. Promotes Milk Flow in Breastfeeding

Fenugreek is also beneficial for breastfeeding women with low milk supply. It can increase breast milk production because it acts as a galactagogue.

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.

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

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.

There are also fenugreek benefits for hair. Although limited research has been done, it is believed that fenugreek and fenugreek seed paste can be used to enhance hair texture and promote hair growth.

6. Adds flavor and spice

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.

You can also use fenugreek leaf in salads. Indian cuisine uses both dried and fresh fenugreek.

7. It helps increase appetite

Beyond enhancing flavor, fenugreek has been shown to increase appetite, which results in restorative and nutritive 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.

Chronic oral administration of fenugreek oil significantly increased 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 enhance 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.

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 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.

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. Helps Improve 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.

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 seeds are used as a traditional remedy for diabetes, loss of appetite, and to stimulate breast milk production in nursing women.

It can also be used on the skin and hair to reduce inflammation.

Here are some of the most common plant uses:

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.

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 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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