Fenugreek - Side Effects, Uses and Benefits

Feb 24

What is Fenugreek, and How Does It Work?

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 can grow up to two to three feet high. The seed pods are flat, yellow-brown and contain 10-20 small, aromatic, 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.

Fenugreek's most popular part is the graecum seed, which can be 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 oil can also be used to make 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 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 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

Fiber content: 2.7 grams

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

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. Can Improve Digestive Problems and Cholesterol Levels

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.

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 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 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 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 appears to slow absorption of sugars in the stomach and stimulate 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 on the anti-inflammatory as well as antioxidant effects of Fenugreek Mucilage on arthritis rats. It also confirmed its ability to reduce inflammation. 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

Men can use fenugreek to treat hernias, erectile disorder, and other problems such as baldness. This is because it can increase sexual arousal or testosterone levels.

It is best to consult a doctor before you use natural therapies to treat disease or improve sexual performance. However, fenugreek seeds, fenugreek tea, and tablets have been shown by studies to increase sexual desire, performance, and naturally cure 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 can be substances that increase milk supply. They stimulate the milk ducts and can increase milk production in as little as 24 hours.

While further research is necessary to determine the exact safety and efficacy fenugreek has for breast milk production, many scientific journals have published studies that show its effectiveness in promoting 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. It can be used to treat skin, scalp and wound issues

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

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 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

In foods, fenugreek powder is often included as an ingredient in spice blends, mostly found in Indian fare, such as curried dishes. It is also used in imitation maple syrup, tobacco, foods, drinks, and tobacco as a flavoring agent.

Fenugreek leaves can also be used in salads. Fresh and dried leaves can also be used in Indian cooking.

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.

The effects of a fenugreek extract on feeding behavior was the subject of a study published in Pharmacology, Biochemistry, and Behavior. Experiments were conducted to determine the effects of fenugreek seed extract on food intake and motivation 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

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.

Participants were assessed on their body composition, endurance of muscular strength and anaerobic capability. The creatine/fenugreek-group showed significant improvements in leg press strength, bench press, 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.

This is why it's so good. This is why fenugreek is so good.

9. It helps to improve blood sugar

A clinical trial found that consuming fenugreek leaves soaked in hot water can be a complementary treatment for 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 is used to cook, stimulate milk production and for traditional remedies such as diabetes and lack of appetite.

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 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: 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 minutes and 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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