Fenugreek - Side Effects, Uses and Benefits
What is Fenugreek?
Fenugreek, an annual herb with small white flowers and light green leaves, is an herb. 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.
Fenugreek is most commonly used for its graecum seeds. These are typically dried and ground. The leaves can be used 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.
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 is also used as an ingredient in food preparation to add flavor and spice.
Nutrition Facts
One serving -- 1 tablespoon -- of fenugreek seeds contains:
35.5 calories
6.4 grams carbohydrates
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)
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 of the most proven fenugreek 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 is also known to improve digestion. This herb is often used in diet plans for ulcerative colitis because of its anti-inflammatory benefits. 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 also shows potential for helping those who are diabetic. 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 is a natural remedy for inflammation, which can lead to health problems and diseases such as:
Mouth ulcers
Boils
Bronchitis
Infection of the tissues beneath the surface of the skin
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 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.
Research published in International Immunopharmacology studied the anti-inflammatory and antioxidant effects of fenugreek mucilage on arthritic rats and confirmed its power to fight inflammation. 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. 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 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.
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. Promoting breastfeeding milk flow
Fenugreek is also beneficial for breastfeeding women with low milk supply. It can increase breast milk production because it acts as a galactagogue.
Galactagogues help increase milk supply. They stimulate the milk ducts, and can boost milk production as quickly as 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. Treatment of Wounds, Skin and Scalp Problems
In addition to lowering internal inflammation, fenugreek is sometimes warmed and used externally as a poultice. This can be used to treat external inflammation, according to research.
Pain and swelling in the muscles and lymph nodes
Gout
Wounds
Leg ulcers
Sciatica
Dandruff
Eczema
It is crucial to check the area before you do anything to it.
Fenugreek has hair benefits, too. 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's also used as a flavoring agent in imitation maple syrup, foods, beverages and tobacco.
You can also use fenugreek leaf in salads. Indian cuisine uses both dried and fresh fenugreek.
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 study showed that chronic oral administrations of fenugreek root extract had a significant effect on food intake and motivation to eat. However, the report did not show that the treatment can prevent or reduce anorexia.
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.
Participants were assessed on their body composition, endurance of muscular strength and anaerobic capability. The creatine/fenugreek group showed significant increases in lean mass, bench press and leg press strength.
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. 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. Participants who ate hot water soaked seeds showed significantly higher blood glucose levels than those who ate yogurt mixed with them.
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 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 may be boosted by fenugreek or tea supplements, especially after child birth.
Digestion: Fenugreek tea, seed powder or supplements may help aid digestive issues like constipation, upset stomach and loss of appetite.
To reduce inflammation and pain, fenugreek can be used topically as an anti-inflammatory poultice.
Cholesterol: There is limited evidence that fenugreek seeds or supplements can lower 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. Let it sit for five minutes and 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.
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