Fenugreek - Side Effects, Uses and Benefits
What Is Fenugreek?
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 are about 2 to 3 feet tall. Seed pods have 10-20 small yellow-brown, pungent, aromatic seeds.
Fenugreek seeds have a somewhat bitter taste, similar to celery, maple syrup or burnt sugar, and are often used to make medicine. 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. 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. Cultivated in North Africa, the Middle East, Egypt and India, it has a long history as an ingredient in traditional medicine.
Fenugreek is a gum and emulsifier. This makes it useful for thickening food as well as stabilizing it. It's also used as a spice and flavoring agent in food preparation.
Nutrition Facts
One tablespoon of fenugreek leaves contains:
35.5 calories
Carbohydrates: 6.8 grams
2.5 grams protein
0.7% of fat
2.7 grams fiber
3.7mgs iron (20% DV).
0.1 milligram manganese (7 percent DV)
Copper 0.1 mg (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
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 has shown that fenugreek's water-soluble fiber, which is also found in other foods, can help relieve constipation.
It also works to improve digestion and is often incorporated in an ulcerative colitis diet treatment plan due to its anti-inflammatory effects. 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 beneath the surface of the skin
Tuberculosis
Chronic coughs
Cancer
Kidney disease
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 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 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 that confirmed the anti-inflammatory, antioxidant and anti-inflammatory effects of fenugreek. 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
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.
A study published in Phytotherapy Research found that 60 men aged between 25 and 52 with no history or erectile dysfunction received either a placebo, 600 mgs of fenugreek extract daily for six weeks.
The participants completed self-evaluations and noted the effects of fenugreek 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. Promoting breastfeeding milk flow
Fenugreek can also be used to help breastfeeding mothers who have low milk supply. Because it is a galactagogue, it can help increase breast milk production.
Galactagogues are substances that help with increasing milk supply. They stimulate the milk ducts, and can boost milk production as quickly 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. Research indicates that this reduces external inflammation and can treat:
Swelling and pain in the lymph nodes and muscles
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. 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 can also be used to flavor imitation maple syrup, food, beverages, and tobacco.
You can also use fenugreek leaf in salads. Indian cuisine uses both dried and fresh fenugreek.
7. This helps to 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.
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.
47 resistance-trained men were split into two groups based on 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.
Body composition, muscular strength endurance and anaerobic capacity of participants were tested. 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.
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. Helps Improve 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. 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 has a long history as both a culinary and medicinal herb in the ancient world. Fenugreek seed is commonly used in cooking and as a folk or traditional remedy for diabetes and loss of appetite, as well as to stimulate milk production in breastfeeding women.
It's also applied to the skin and hair to reduce inflammation.
These are the most popular uses of plants:
Breast milk production: Fenugreek tea or supplements may increase breast milk production, particularly in the first few days after childbirth.
Digestion: Fenugreek tea, seed powder or supplements may help aid digestive issues like 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 seed oil or powder can be applied topically to improve skin health, and decrease the symptoms of inflammatory diseases.
Hair health: Combine fenugreek and coconut oil to make a herbal treatment for your hair. Massage the mixture into your scalp. Allow it to sit for 5 minutes, then rinse.
Exercise performance: Fenugreek supplementation for eight weeks can improve exercise performance as well as decrease body fat.
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