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 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. 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 are often used in cooking as well.
Fenugreek can either be eaten by mouth or made into a paste to be applied to the skin to reduce inflammation. Fenugreek extracts are used in cosmetics and soap manufacturing.
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.
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
A single serving of fenugreek seed contains 1 tablespoon.
35.5 calories
Carbohydrates: 6.8 grams
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)
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. These are the nine most well-known fenugreek health benefits.
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. For instance, research shows that the water-soluble fiber in fenugreek, among other foods, helps 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. 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 under 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.
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. 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 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
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 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. 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. Encourages breastfeeding by increasing 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 help increase milk supply. They stimulate the milk ducts and can increase milk production in as little 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.
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 has been shown to reduce inflammation. It can also be used externally as an ointment. It has been shown to reduce inflammation in the external environment and may be useful for treating:
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.
Hair benefits can also be attributed to fenugreek. 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
In foods, fenugreek powder is often included as an ingredient in spice blends, mostly found in Indian fare, such as 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. It 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 published in Pharmacology, Biochemistry, and Behavior was designed to investigate the effects of a fenugreek seed extract on feeding behavior. Experiments were done to determine how much food was consumed and what motivates people to eat.
The study showed that chronic oral administrations of fenugreek root extract had a significant effect on food intake and motivation to eat. However, the study did not prove that the treatment prevents anorexia or decreases motivation to eat.
8. May increase 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 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.
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 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? This is why fenugreek is so good.
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.
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 participants who consumed the seeds soaked in hot water showed significant improvement in blood glucose levels compared with the group that ate the seeds mixed with yogurt.
What is fenugreek? - Dr. Axe
How to Use (Plus Recipes).
Fenugreek is a well-known medicinal and culinary herb that has been used for centuries. 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 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.
Digestion: Fenugreek seeds, powders, or supplements may be helpful in reducing digestive problems such as constipation and upset stomach.
Inflammation: Fenugreek oil can be applied topically to relieve pain and inflammation.
Cholesterol: Although evidence is mixed, fenugreek powder or supplementation may be able to lower high 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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