Fenugreek - Side Effects, Uses and Benefits

What is Fenugreek, and How Does It Work?

Fenugreek is an annual herb with light green leaves and small white flowers. It is part of the pea family (Fabaceae), and is also known as Greek hay or Trigonella foenumgraecum.

 

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 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.

 

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. 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. 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 can also be used in food preparation as a flavoring and spice agent.

 

Nutrition Facts

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

 

35.5 calories

Carbohydrates: 6.8 grams

2.5 grams protein

Fat of 0.7 grams

Fiber: 2.7g

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

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. It can improve digestion 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.

 

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. 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 beneath the surface of the skin

Tuberculosis

Chronic coughs

Cancer

Kidney ailments

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."

 

The study involved 10 grams of seeds that were soaked in hot, boiling water daily for patients with type 2.

 

Fenugreek is believed to slow down the absorption of sugars from the stomach and increase 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. 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

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

 

Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect 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 is also beneficial for breastfeeding women with low milk supply. Galactagogues can boost breast milk production.

 

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.

 

While this may be a benefit from fenugreek, it is not the only way to increase breast milk production. Researchers recommend that women seek out help from a lactation specialist if they are having problems.

 

5. Treatment of Wounds, Skin and Scalp Problems

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:

 

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.

 

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

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.

 

In addition, fenugreek leaves can be used in salads, and both fresh and dried leaves are used in Indian cookery.

 

7. Helps Increase Appetite

Beyond enhancing flavor, fenugreek has been shown to increase appetite, which results in restorative and 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 performed to determine food consumption and motivation to eat, as well as metabolic-endocrine changes.

 

Chronic oral administration of fenugreek oil significantly increased food intake and motivation to eat. However, the study did not prove that the treatment prevents anorexia or decreases 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 assessed on their body composition, endurance of muscular strength and anaerobic capability. The creatine/fenugreek groups showed significant increases in strength 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.

 

Why is this good? 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, 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.

 

Here are some of the most common plant uses:

 

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: There is limited evidence that fenugreek seeds or supplements can lower cholesterol levels.

Skin health: Fenugreek seeds or oil can be applied topically for skin improvement and inflammatory disease symptoms.

Hair health: Mix fenugreek seeds powder with coconut oil, aloe vera, and massage into your scalp. Let it sit for five to 10 minutes before you 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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