Fenugreek - Side Effects, Uses and Benefits

Feb 24

What Is Fenugreek?

Fenugreek can be described as an annual herb that has small white flowers and leaves. It is a member of the pea plant family (Fabaceae) but it is also known by 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 seeds have a somewhat bitter taste, similar to celery, maple syrup or burnt sugar, and are often used to make medicine. It is much more pleasant when it is cooked.

Fenugreek is most commonly used for its graecum seeds. These are typically dried and ground. The leaves are often used in cooking as well.

Fenugreek can either be eaten by mouth or made into a paste to be applied to the skin to reduce inflammation. 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. Cultivated in North Africa, the Middle East, Egypt and India, it has a long history as an ingredient in traditional medicine.

The fenugreek plant acts as both a gum, and an emulsifier. It is useful as a stabilizer and thickener 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

Fat of 0.7 grams

Fiber content: 2.7 grams

3.7 mgs 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

Although more research is required to confirm all the benefits of this herb, it has been proven to be beneficial for many health problems. These are the nine most well-known fenugreek health benefits.

1. It can improve digestion and cholesterol levels

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. 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 tissues below the skin's surface

Tuberculosis

Chronic cough

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.

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 refers to Fenugreek as a "phlegm moving" spice. It is believed to be able to release stuck energies and reduce 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. 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. This is because it can increase sexual arousal or testosterone levels.

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 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. 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. 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.

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. Helps Treat Wound, Skin and Scalp Issues

Fenugreek can be used externally to treat inflammation and reduce internal inflammation. Research indicates that this reduces external inflammation and can treat:

Muscle pain and swelling, as well as lymph nodes irritation

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 can also be used to flavor imitation maple syrup, food, beverages, and tobacco.

You can also use fenugreek leaf in salads. Indian cuisine uses both dried and fresh fenugreek.

7. Helps Increase Appetite

Fenugreek is not only a flavor enhancer, but it also has appetite stimulators that can be used to improve digestion and other nutritive properties.

The effects of a fenugreek extract on feeding behavior was the subject of a study published in Pharmacology, Biochemistry, and 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 group showed significant increases in lean mass, bench press and leg press strength.

Study concluded that creatine supplementation with fenugreek oil supplementation had a significant effect on body composition and upper body strength as well as 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. It helps to 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.

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 blood glucose levels of participants who ate the seeds soaked with hot water were significantly lower than those who ate them 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 seeds are used as a traditional remedy for diabetes, loss of appetite, and to stimulate breast milk production in nursing women.

It's also applied to the skin and hair to reduce inflammation.

Here are some of these most common uses for plants:

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.

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 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.

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