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 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 is often used as medicine because of its bitter taste. It tastes similar to maple syrup, celery, and burnt sugar. It is much more pleasant when it is cooked.
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. 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 widely grown in India, North Africa and the Middle East.
The fenugreek herb acts as a gum and an emulsifier, making it useful as a stabilizer as well as thickening agent for food. It can also be used in food preparation as a flavoring and spice agent.
Nutrition Facts
One serving -- 1 tablespoon -- of fenugreek seeds contains:
35.5 calories
Carbohydrates: 6.4 grams
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 mg (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
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. 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.
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. 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 under the skin
Tuberculosis
Chronic coughs
Cancer
Kidney problems
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 found that fenugreek seed can be added to diet and exercise to have a synergistic effect on fasting blood glucose.
Patients with type 2 diabetes were given 10 grams of the seeds, soaked in hot water each day.
Fenugreek appears to slow absorption of sugars in the stomach and stimulate insulin. Traditional Chinese Medicine calls Fenugreek a "phlegm-mover" because it is said to help break down stuck energies, and decrease 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
Some fenugreek uses for men include treating hernias, erectile dysfunction and other male problems, such as baldness. This is because it can increase sexual arousal or testosterone levels.
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.
Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels.
4. Promoting breastfeeding milk flow
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. Helps Treat Wound, Skin and Scalp Issues
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
To ensure the area does not become further inflamed or burn, it is important to first test it.
Fenugreek has hair benefits, too. 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 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.
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 is not only a flavor enhancer, but it also has appetite stimulators that can be used to improve digestion and other nutritive properties.
A study was published in Pharmacology, Biochemistry, and Behavior. It examined the impact of a fenugreek seeds extract on feeding 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 study did not prove that the treatment prevents anorexia or decreases motivation to eat.
8. May Enhance Exercise Performance
Journal of Sports Science and Medicine reported a study on the effects of fenugreek and creatine supplementation on strength and body composition of men.
Forty-seven resistance-trained men were divided into two groups according to body weight. The men were then given either 70g of a placebo dextrose, 5g of creatine, 70g of dextrose or 3.5g of creatine. They also had to take 900 mgs of fenugreek and participate in a periodized resistance training program that lasts for four days.
Body composition, muscular strength endurance and anaerobic capacity of participants were tested. The creatine/fenugreek group showed significant increases in lean mass, bench press and leg press strength.
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.
What makes this so special? 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. 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.
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, exactly? - 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.
It can also be used on the skin and hair to reduce inflammation.
These are the most popular uses of plants:
Breast milk production: Fenugreek supplements or tea may help boost breast milk production, especially in the days immediately following child birth.
Digestion: Fenugreek tea, seed powder or supplements may help aid digestive issues like constipation, upset stomach and loss of appetite.
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. Allow it to sit for 5 minutes, then rinse.
Exercise performance: Although there is mixed research on fenugreek for testosterone levels, supplementing with the plant for eight weeks may improve exercise performance and decrease body fat.
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