Fenugreek - Side Effects, Uses and Benefits

Feb 24

What is Fenugreek?

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

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. Fenugreek oil can also be used to make 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. Cultivated in North Africa, the Middle East, Egypt and India, it has a long history as an ingredient in traditional medicine.

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: 6.4 grams

2.5 grams protein

0.7 gram fat

2.7 grams fiber

3.7 mgs iron (20% DV).

0.1 milligram manganese (7 percent DV)

0.1 milligram copper (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

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. These are the nine most well-known fenugreek health benefits.

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. Research has shown that fenugreek's water-soluble fiber, which is also found in other foods, can help 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 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 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

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 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 calls Fenugreek a "phlegm-mover" because it is said to help break down stuck energies, and decrease 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. 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.

Participants completed a self-evaluation and reported that fenugreek had a positive impact 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. Promoting breastfeeding milk flow

Fenugreek also helps breastfeeding women who may experience low milk supply. Because it is a galactagogue, it can help increase breast milk production.

Galactagogues are substances that help with increasing milk supply. They stimulate the milk ducts, and can boost milk production as quickly 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 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:

Pain and swelling in the muscles and lymph nodes

Gout

Wounds

Leg ulcers

Sciatica

Dandruff

Eczema

It's important to test the area first to ensure that it does not burn or further inflame the area, however.

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

Fenugreek's flavor enhancement properties are not the only benefits. It also increases appetite, which is a result of its nutritive and restorative 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.

The results showed that chronic oral administration of the fenugreek extract significantly increased food intake and the 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 reported a study on the effects of fenugreek and creatine supplementation on strength and body composition of 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 increases in lean mass, bench press and leg press strength.

The study found that creatine and fenugreek extract supplementation had a significant influence on upper body strength, body composition, and overall health.

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

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.

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? Dr. Axe

How to Use (Plus Recipes).

Fenugreek's long history has been both a medicinal and culinary herb. 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 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.

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: 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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