Fenugreek - Side Effects, Uses and Benefits

Feb 24

What is Fenugreek, and How Does It Work?

Fenugreek is an annual herb with light green leaves and small white flowers. 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 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.

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. 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 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's also used as a spice and flavoring agent in food preparation.

Nutrition Facts

One serving -- 1 tablespoon -- of fenugreek seeds contains:

35.5 calories

Carbohydrates: 6.8 grams

2.5 grams protein

0.7% of fat

2.7 grams fiber

3.7 milligrams iron (20 percent DV)

0.1 milligram manganese (7 percent DV)

Copper 0.1 mg (6 percent DV).

21 mgs 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. This can help improve your digestion and reduce cholesterol

The herb can help with many digestive issues, including upset stomach, constipation, and inflammation. For instance, research shows that the water-soluble fiber in fenugreek, among other foods, helps relieve constipation.

Because of its anti-inflammatory properties, it is often included in a diet plan for ulcerative colitis. 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 helps with inflammation within the body, which is responsible for health issues and diseases like:

Mouth ulcers

Boils

Bronchitis

Infection of tissues below the skin's surface

Tuberculosis

Chronic coughs

Cancer

Kidney problems

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."

Patients with type 2 diabetes were given 10 grams of the seeds, soaked in hot water each day.

Fenugreek may slow the absorption sugars in your 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 on the anti-inflammatory as well as antioxidant effects of Fenugreek Mucilage on arthritis rats. It also confirmed its ability to reduce inflammation. 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

Men can use fenugreek to treat hernias, erectile disorder, and other problems such as 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.

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. The study concluded that fenugreek extract had a significant effect on sexual arousal and energy, and helped participants maintain their normal testosterone levels.

4. Encourages breastfeeding by increasing milk flow

Fenugreek is also beneficial for breastfeeding women with low milk supply. Because it is a galactagogue, it can help increase 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.

Although this is a potential fenugreek seeds benefit for women, researchers generally recommend that seeking help from a lactation consultant should be your first course of action if you're having issues with breast milk production.

5. Helps Treat Wound, Skin and Scalp Issues

Fenugreek can be used externally to treat inflammation and reduce internal inflammation. It has been shown to reduce inflammation in the external environment and may be useful for treating:

Muscle pain and swelling, as well as lymph nodes irritation

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

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

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 study showed that chronic oral administrations of fenugreek root extract had a significant effect on 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

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. 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.

What makes this so special? This is why fenugreek is so good.

9. It helps to 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.

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, 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 seeds are used as a traditional remedy for diabetes, loss of appetite, and to stimulate breast milk production in nursing women.

It can also be used on the skin and hair to reduce inflammation.

Here are some of these most common uses for plants:

Breast milk production: Fenugreek tea or supplements may increase breast milk production, particularly in the first few days after childbirth.

Digestive issues: Fenugreek seed powder, tea or supplements can help with 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: To use as an herbal remedy for your hair, combine fenugreek seed powder with coconut oil or aloe vera and 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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