Fenugreek - Side Effects, Uses and Benefits

Feb 24

What is Fenugreek, and How Does It Work?

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 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. However, it has a far more pleasant taste when cooked.

Fenugreek's most popular part is the graecum seed, which can be dried and ground. The leaves can be used 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.

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 cultivated in India, North Africa, Egypt, and the Middle East. It has been used in traditional medicine for centuries.

The fenugreek plant acts as both a gum, and an emulsifier. It is useful as a stabilizer and thickener for food. It is also used as an ingredient in food preparation to add flavor and spice.

Nutrition Facts

A single serving of fenugreek seed contains 1 tablespoon.

35.5 calories

Carbohydrates: 6.8 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)

Copper, 0.1 milligram (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

This herb is known to alleviate many health issues. However, more research is necessary in order to identify and confirm all its benefits. Here are nine benefits of fenugreek.

1. It can improve digestion and cholesterol levels

This herb is good for digestive problems such as constipation, upset stomach, 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 appears to benefit those with heart conditions, such as hardening of the arteries and high blood levels of certain fats, including 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. Combats Inflammation Inside 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

In addition to its potential preventative effects with these conditions, this herbal remedy is thought to lower blood sugar and may be useful for many conditions, including management of metabolic and nutritive 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."

The study involved 10 grams of seeds that were soaked in hot, boiling water daily for patients with type 2.

Fenugreek is believed to slow down the absorption of sugars from the stomach and increase 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. 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

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.

In a study published in Phytotherapy Research, 60 men between the ages of 25 and 52 years with no history of erectile dysfunction were supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks.

Participants completed a self-evaluation and reported that fenugreek had a positive impact 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. Promotes Milk Flow in Breastfeeding

Fenugreek also helps breastfeeding women who may experience low milk supply. Because it is a galactagogue, it can help increase 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 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.

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

In addition to lowering internal inflammation, fenugreek is sometimes warmed and used externally as a poultice. This can be used to treat external inflammation, according to research.

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 to Food

Fenugreek is a common ingredient in Indian food, especially 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. 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 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 increase 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.

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 concluded that creatine combined with fenugreek extract supplementation had a significant impact on upper body strength and body composition as effectively as the combination of creatine with dextrose.

This is why it's so good. Fenugreek may work well with creatine supplementation to increase creatine uptake. It may also eliminate the need to consume excessive amounts of simple carbs. You might want to add fenugreek to your list for the best pre-workout foods.

9. It helps to improve 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 is used to cook, stimulate milk production and for traditional remedies such as diabetes and lack of appetite.

To reduce inflammation, it can also be applied to the hair and skin.

Here are some of the most common plant uses:

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 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 oil or seed powder can be used topically to improve skin health and reduce 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 minutes and then rinse.

Exercise performance: Fenugreek supplementation for eight weeks can improve exercise performance as well as decrease body fat.

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