Fenugreek - Side Effects, Uses and Benefits

What Is Fenugreek?

Fenugreek is an annual herb with light green leaves and small white flowers. It's part of the pea family (Fabaceae) and also known as Greek hay (Trigonella foenum-graecum).

 

Fenugreek plants are about 2 to 3 feet tall. Seed pods have 10-20 small yellow-brown, pungent, aromatic seeds.

 

Fenugreek seed have a bitter taste similar to celery or maple syrup. They are used in medicine. It is much more pleasant when it is cooked.

 

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 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. It is widely grown in India, North Africa and the Middle East.

 

The fenugreek herb acts as a gum and an emulsifier, making it useful as a stabilizer as well as thickening agent for food. It's also used as a spice and flavoring agent in food preparation.

 

Nutrition Facts

One tablespoon of fenugreek leaves contains:

 

35.5 calories

Carbohydrates: 6.4 grams

2.5 grams protein

0.7% of fat

Fiber content: 2.7 grams

3.7 milligrams iron (20 percent DV)

0.1 milligram manganese (7 percent DV)

Copper, 0.1 milligram (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

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. This can help improve your digestion and reduce cholesterol

This herb is good for digestive problems such as constipation, upset stomach, 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 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. Reduces inflammation in 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 under the skin

Tuberculosis

Chronic coughs

Cancer

Kidney ailments

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 concluded that "a simple complementary addition of fenugreek seeds can have a synergistic effect along with diet control and exercise 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 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

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.

 

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 in Phytotherapy Research found that 60 men aged between 25 and 52 with no history or erectile dysfunction received either a placebo, 600 mgs of fenugreek extract daily 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. Because it is a galactagogue, it can help increase breast milk production.

 

Galactagogues can be substances that increase 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.

 

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. It can be used to treat skin, scalp and wound 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.

 

Hair benefits can also be attributed to fenugreek. Although limited research has been done, it is believed that fenugreek and fenugreek seed paste can be used to enhance hair texture and promote hair growth.

 

6. Adds flavor and spice

Fenugreek is a common ingredient in Indian food, especially curried dishes. It can also be used to flavor imitation maple syrup, food, beverages, and tobacco.

 

Fenugreek leaves can also be used in salads. Fresh and dried leaves can also be used in Indian cooking.

 

7. It 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 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.

 

The study showed that chronic oral administrations of fenugreek root extract had a significant effect on food intake and motivation to eat. However, the study did not prove that the treatment prevents anorexia or decreases motivation to eat.

 

8. May increase 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.

 

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-group showed significant improvements in leg press strength, bench press, and lean mass.

 

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

 

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. It helps to improve blood sugar

A clinical trial found that consuming fenugreek leaves soaked in hot water can be a complementary treatment for 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. 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? - 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 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 seed oil or powder can be applied topically to improve skin health, and decrease the symptoms of inflammatory diseases.

Hair health: Combine fenugreek and coconut oil to make a herbal treatment for your hair. Massage the mixture 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.

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