Fenugreek - Side Effects, Uses and Benefits
What is Fenugreek, and How Does It Work?
Fenugreek, an annual herb with small white flowers and light green leaves, is an herb. It's part of the pea family (Fabaceae) and also known as Greek hay (Trigonella foenum-graecum).
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 seed have a bitter taste similar to celery or maple syrup. They are used in 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. 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.
As noted in the book "Essential Oils in Food Preservation, Flavor and Safety," fenugreek extract and oil are known to possess antimicrobial, antioxidant, antidiabetic and antitumorigenic activities. It is widely grown in India, North Africa and the Middle East.
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
A single serving of fenugreek seed contains 1 tablespoon.
35.5 calories
6.4 grams carbohydrates
2.5 grams protein
0.7% of fat
Fiber: 2.7g
3.7mgs iron (20% DV).
0.1 milligram manganese (7 percent DV)
0.1 milligram copper (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
This herb is known to alleviate many health issues. However, more research is necessary in order to identify and confirm all its benefits. These are the nine most well-known fenugreek health benefits.
1. Can Improve Digestive Problems and Cholesterol Levels
This herb is good for digestive problems such as constipation, upset stomach, and inflammation. Research has shown that fenugreek's water-soluble fiber, which is also found in other foods, can help 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. This herb may be beneficial to those suffering from heart disease, such as hardening or high levels of cholesterol and triglycerides.
It may also help diabetics. 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 reduces inflammation in the body. This is responsible for a variety of health issues, including:
Mouth ulcers
Boils
Bronchitis
Infection of the tissues under 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.
The study involved 10 grams of seeds that were soaked in hot, boiling water daily for patients with type 2.
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 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
Some fenugreek uses for men include treating hernias, erectile dysfunction and other male problems, such as baldness. That's because it may increase sexual arousal and testosterone levels.
Although it is best to consult your doctor before using natural treatments for treating disease or improving sexual performance. Fenugreek powder, tea, and tablets have been proven to increase the sexual desire and performance of men and to naturally treat 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. The study concluded that fenugreek extract had a significant effect on sexual arousal and energy, and helped participants maintain their normal testosterone levels.
4. Promotes Milk Flow in Breastfeeding
Fenugreek can also be used to help breastfeeding mothers who have low milk supply. Galactagogues can boost breast milk production.
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.
Although more research is required to confirm the safety and efficacy of fenugreek in breast milk production, there are several scientific studies that have been published in scientific journals that support its use in increasing 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. 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 is crucial to check the area before you do anything to it.
Hair benefits can also be attributed to fenugreek. 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
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.
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 conducted to determine the effects of fenugreek seed extract on food intake and motivation to eat.
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 reported a study on the effects of fenugreek and creatine supplementation on strength and body composition of men.
Forty-seven men who had been resistance-trained were then divided into two different groups based upon 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 evaluated on their body composition, muscle endurance, and anaerobic ability. 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.
What makes this so special? 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. Increases 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.
Over the course of eight weeks, 11 out of a total of 18 participants consumed fenugreek seeds soaked in hot water, and the remaining seven consumed fenugreek seeds 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 the most common plant uses:
Breast milk production: Fenugreek supplements or tea may help boost breast milk production, especially in the days immediately following child birth.
Digestive issues: Fenugreek seed powder, tea or supplements can help with constipation, upset stomach, and loss of appetite.
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: Mix fenugreek seeds powder with coconut oil, aloe vera, and massage into your scalp. Let it sit for five minutes and then rinse.
Exercise performance: Fenugreek supplementation for eight weeks can improve exercise performance as well as decrease body fat.
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