Fenugreek - Side Effects, Uses and Benefits
What is Fenugreek, and How Does It Work?
Fenugreek can be described as an annual herb that has small white flowers and leaves. It is a member of the pea plant family (Fabaceae) but it is also known by 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 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.
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 can either be eaten by mouth or made into a paste to be applied to the skin to reduce inflammation. Fenugreek oil can also be used to make 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
A single serving of fenugreek seed contains 1 tablespoon.
35.5 calories
6.4 grams carbohydrates
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)
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
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. 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 also works to improve digestion and is often incorporated in an ulcerative colitis diet treatment plan due to its anti-inflammatory effects. 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 can also be used to treat diabetes. 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
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 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. This research also "demonstrated a potential beneficiary effect of Fenugreek Mucilage on adjuvant-induced Arthritis in Rats," suggesting that this herb could be used as a natural arthritis treatment.
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.
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.
The participants completed self-evaluations and noted the effects of fenugreek 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 also helps breastfeeding women who may experience low milk supply. Galactagogues can boost breast milk production.
Galactagogues help increase milk supply. They can stimulate milk ducts and increase milk production within 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.
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
Fenugreek can be used externally to treat inflammation and reduce internal inflammation. 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's important to test the area first to ensure that it does not burn or further inflame the area, however.
There are also fenugreek benefits for hair. Anecdotal evidence suggests that fenugreek seeds powder and tea can be applied to your hair to stimulate hair growth and improve hair texture.
6. Adds flavor and spice to food
Fenugreek is a common ingredient in Indian food, especially 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
Beyond enhancing flavor, fenugreek has been shown to increase appetite, which results in restorative and 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 performed to determine food consumption and motivation to eat, as well as metabolic-endocrine changes.
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 published a study examining the effects of creatine and fenugreek oils supplementation on strength and physique in men.
Forty-seven resistance-trained men were divided into two groups according to 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.
Body composition, muscular strength endurance and anaerobic capacity of participants were tested. The creatine/fenugreek groups showed significant increases in strength 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. 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
Ingestion of hot-water-soaked fenugreek seed extracts in combination with type 2 diabetes treatment was shown to be effective in a clinical trial.
Eight weeks passed before 11 of the 18 participants ate fenugreek seed soaked in hotwater, while seven others ate fenugreek seed mixed with yogurt. Participants who ate hot water soaked seeds showed significantly higher blood glucose levels than those who ate yogurt mixed with them.
What is fenugreek? Dr. Axe
How to Use (plus Recipes)
Fenugreek's long history has been both a medicinal and culinary herb. Fenugreek seeds are used as a traditional remedy for diabetes, loss of appetite, and to stimulate breast milk production in nursing women.
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 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.
Inflammation: Fenugreek extract can be applied topically as a poultice to reduce inflammation and pain.
Cholesterol: Although evidence is mixed, fenugreek powder or supplementation may be able to lower 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: Fenugreek supplementation for eight weeks can improve exercise performance as well as decrease body fat.
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