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 part of the pea family (Fabaceae), and is also known as Greek hay or Trigonella foenumgraecum.
Fenugreek plants are about 2 to 3 feet tall. Seed pods have 10-20 small yellow-brown, pungent, aromatic seeds.
Fenugreek is often used as medicine because of its bitter taste. It tastes similar to maple syrup, celery, and burnt sugar. When cooked, however, the taste is far better.
Fenugreek is most commonly used for its graecum seeds. These are typically dried and ground. You can also use the leaves for cooking.
Fenugreek can be taken by mouth or used to form a paste that's applied to the skin to help heal inflammation. 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. It is cultivated in India, North Africa, Egypt, and the Middle East. It has been used in traditional medicine for centuries.
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 tablespoon of fenugreek leaves contains:
35.5 calories
Carbohydrates: 6.8 grams
2.5 grams protein
Fat of 0.7 grams
2.7 grams fiber
3.7 milligrams iron (20 percent DV)
0.1 milligram manganese (7 percent DV)
Copper, 0.1 milligram (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
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. Here are nine benefits of fenugreek.
1. Can Improve Digestive Problems and Cholesterol Levels
The herb can help with many digestive issues, including upset stomach, constipation, and inflammation. Research shows that fenugreek among other foods has water-soluble fiber which helps with constipation.
Because of its anti-inflammatory properties, it is often included in a diet plan for ulcerative colitis. This herb appears to benefit those with heart conditions, such as hardening of the arteries and high blood levels of certain fats, including 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. The Body Combats Inflammation
Fenugreek helps with inflammation within the body, which is responsible for health issues and diseases like:
Mouth ulcers
Boils
Bronchitis
Infection of the tissues beneath the surface of the skin
Tuberculosis
Chronic coughs
Cancer
Kidney disease
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.
The study involved 10 grams of seeds that were soaked in hot, boiling water daily for patients with type 2.
Fenugreek may slow the absorption sugars in your 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 that confirmed the anti-inflammatory, antioxidant and anti-inflammatory effects of fenugreek. 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.
A study published by Phytotherapy Research showed that 60 men between the ages 25 and 52 had no history of erectile problems. They were given either a placebo or 600 mgs of fenugreek extract each day for six weeks.
Participants completed a self-evaluation and reported that fenugreek had a positive impact 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 is also beneficial for breastfeeding women with low milk supply. It can increase breast milk production because it acts as a galactagogue.
Galactagogues are substances that help with increasing milk supply. They stimulate the milk ducts and can increase milk production in as little 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. Helps Treat Wound, Skin and Scalp Issues
Fenugreek has been shown to reduce inflammation. It can also be used externally as an ointment. This can be used to treat external inflammation, according to research.
Muscle pain and swelling, as well as lymph nodes irritation
Gout
Wounds
Leg ulcers
Sciatica
Dandruff
Eczema
It is crucial to check the area before you do anything to it.
There are also fenugreek benefits for hair. Although research is limited, anecdotal reports suggest that fenugreek tea and fenugreek seed powder can be used on your hair to promote hair growth and improve 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.
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.
A study was published in Pharmacology, Biochemistry, and Behavior. It examined the impact of a fenugreek seeds extract on feeding behavior. Experiments were conducted to determine the effects of fenugreek seed extract on food intake and motivation 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. Each group then took either 70 grams of a dextrose placebo, five grams of creatine and 70 grams of dextrose, or 3.5 grams of creatine and 900 milligrams of fenugreek extract and participated in a four-day-a-week periodized resistance-training program for eight weeks.
Participants were evaluated on their body composition, muscle endurance, and anaerobic ability. The creatine/fenugreek-group showed significant improvements in leg press strength, bench press, and lean mass.
Study concluded that creatine supplementation with fenugreek oil supplementation had a significant effect on body composition and upper body strength as well as dextrose.
This is why it's so good. This is why fenugreek is so good.
9. Helps Improve 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.
In the eight-week study, 11 participants consumed hot water-soaked fenugreek nuts, and seven consumed yogurt-mixed fenugreek nuts over the same period. 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 is a well-known medicinal and culinary herb that has been used for centuries. 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.
To reduce inflammation, it can also be applied to the hair and skin.
These are the most popular uses of plants:
Breast milk production may be boosted by fenugreek or tea supplements, especially after child birth.
Digestion: Fenugreek seeds, powders, or supplements may be helpful in reducing digestive problems such as constipation and upset stomach.
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 seeds or oil can be applied topically for skin improvement and inflammatory disease symptoms.
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: While there are mixed results regarding fenugreek's effects on testosterone levels, eight-week supplementation with the plant may increase exercise performance and reduce body fat.
Sources: https://www.amazon.com/vdp/0a90d82c3e3e443bab52e29089508781 Fenugreek Capsules Amazon https://www.amazon.com/dp/B00UP8I644 https://www.walmart.com/ip/Fenugreek-Capsules-Kosher-Vegan-Fenugreek-Seed-Powder-Herbal-Supplements-Brown-Glass-Bottle-90-Caps-575-mg/732556221 https://www.facebook.com/notes/healthy-deal-club/fenugreek-capsules-by-pure-mountain-botanicals/3074565145941611/ https://twitter.com/PureMtn/status/1237392325396942850 https://www.linkedin.com/feed/update/urn:li:activity:6643158794098536448 https://www.pinterest.com/pin/542120873897929790 https://www.amazon.com/gp/customer-reviews/R1T8F56999K6K2 Fenugreek capsules organic https://puremountain.com/products/organic-fenugreek-capsules