Fenugreek - Side Effects, Uses and Benefits
What is Fenugreek, and How Does It Work?
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 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.
The graecum seeds, which are usually dried and ground, are the most widely used part of fenugreek. The leaves can be used for cooking.
Fenugreek can either be eaten by mouth or made into a paste to be applied to the skin to reduce inflammation. In manufacturing, fenugreek extracts can be found in soaps and cosmetics.
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 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
6.4 grams carbohydrates
2.5 grams protein
0.7% of fat
Fiber content: 2.7 grams
3.7 mgs iron (20% DV).
0.1 milligram manganese (7 percent DV)
0.1 milligram copper (6 percent DV)
21 mgs of 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 benefits of fenugreek.
1. Can Improve Digestive Problems and Cholesterol Levels
This herb may help with numerous digestive problems, such as upset stomach, constipation and inflammation of the stomach. 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 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 helps with inflammation within the body, which is responsible for health issues and diseases like:
Mouth ulcers
Boils
Bronchitis
Infection of the tissues beneath the surface of the skin
Tuberculosis
Chronic coughs
Cancer
Kidney ailments
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 concluded that "a simple complementary addition of fenugreek seeds can have a synergistic effect along with diet control and exercise 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 refers to Fenugreek as a "phlegm moving" spice. It is believed to be able to release stuck energies and reduce 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. 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. It may also increase testosterone and sexual arousal.
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.
Participants completed a self-evaluation and reported that fenugreek had a positive impact 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. Promoting breastfeeding milk flow
Fenugreek also helps breastfeeding women who may experience low milk supply. Galactagogues can boost breast milk production.
Galactagogues help increase milk supply. They stimulate the milk ducts and can increase milk production in as little as 24 hours.
While more research is needed to determine the exact efficacy and safety of fenugreek for increased breast milk production, several studies in scientific journals note its use 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. Treatment of Wounds, Skin and Scalp Problems
Fenugreek has been shown to reduce inflammation. It can also be used externally as an ointment. Research indicates that this reduces external inflammation and can treat:
Pain and swelling in the muscles and lymph nodes
Gout
Wounds
Leg ulcers
Sciatica
Dandruff
Eczema
It is crucial to check the area before you do anything to 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
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 can also be used to flavor imitation maple syrup, food, 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.
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. The dextrose placebo was given to each group, along with five grams of creatine (70 grams) and 70 grams dextrose. Each group also received 3.5 grams of creatine (900 milligrams) and eight weeks of periodized resistance-training.
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.
Study concluded that creatine supplementation with fenugreek oil supplementation had a significant effect on body composition and upper body strength as well as dextrose.
Why is this good? The use of fenugreek with creatine supplementation may be an effective means for enhancing creatine uptake while eliminating the need for excessive amounts of simple carbohydrates, so you may want to consider adding fenugreek for men and women to your list of the best pre-workout foods.
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.
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 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: Combine fenugreek and coconut oil to make a herbal treatment for your hair. Massage the mixture into your scalp. Let it sit for five to 10 minutes before you 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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