The Medicines, Benefits and Side Effects of Fenugreek
[Article updated: May 2020]
Have you never heard of fenugreek ?
Don't worry - you're not the only one - but that doesn't mean you should continue to ignore the benefits of this medicinal herb.
Fenugreek has beneficial health effects that could transform your health and change your life for the better, starting with inflammation.
As recent research shows, it helps reduce internal and external inflammation ... in addition to improving your sex life and reproductive function, as well as improving nutrition for babies!
And that's just the tip of the iceberg!
What is fenugreek?
It has long been cultivated in Asia, especially India and China.
It is found in nature with light green leaves and small white flowers.
It is a herbaceous plant of the Fabaceae family, section of protein crops.
The plant stands two to three feet tall, and the pods contain 10-20 small, flat, yellow-brown, pungent and aromatic seeds.
The seeds have a somewhat bitter taste, similar to celery, maple syrup or burnt sugar, and are often used to make medicine.
However, fenugreek tastes much nicer when cooked.
The seeds are the most widely used part of the plant, which are usually dried and ground.
The leaves are often used for culinary purposes.
Fenugreek can be taken orally or as a paste for topical application. Its extracts are also used in the manufacture of certain soaps and cosmetics.
Fenugreek extract and oil are known for their anti-microbial, antioxidant, anti-diabetic and anti-tumorigenic properties.
Nutritional facts
1 tablespoon of fenugreek seeds contains:
- 35.5 calories;
- 6.4 g of carbohydrate;
- 2.5 g of protein;
- 0.7 g of fat;
- 2.7 g of fiber;
- 3.7 mg of iron (20% RDI);
- 0.1 mg of manganese (7% RDI);
- 0.1 mg of copper (6% RDI);
- 21 mg of magnesium (5% RDI);
- 32.6 mg of phosphorus (3% RDI);
- 0.1 mg of vitamin B6 (3% RDI).
Benefits and uses of fenugreek
Fenugreek helps fight many health problems.
Here are eight of the most proven benefits of fenugreek.
1. Improves digestive problems and cholesterol levels
Fenugreek can help treat many digestive problems, such as upset stomach and constipation.
Fenugreek's water-soluble fiber, among other things, helps relieve constipation [ 1 ].
It also helps treat digestion problems and is often incorporated into an ulcerative colitis treatment diet plan [ 2 ].
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It also appears to benefit those with heart problems, such as hardening of the arteries and high levels of certain fats in the blood, including cholesterol and triglycerides.
In fact, a study in India showed that giving 2.5g fenugreek twice daily for three months to people with non-insulin-dependent diabetes mellitus significantly lowered cholesterol and triglycerides, without affecting good HDL cholesterol [ 3 ].
2. Reduces inflammation inside the body
Fenugreek helps fight many inflammations in the body, including:
- Mouth ulcers;
- Furuncle;
- Bronchitis;
- Infection of the subcutaneous tissues;
- Tuberculosis
- Chronic cough;
- Cancer;
- Renal disorders.
Thought to lower blood sugar, fenugreek is also useful for managing metabolic and nutritional disorders such as diabetes [ 4 ].
It appears to slow the absorption of sugars in the stomach and stimulate insulin.
Researchers have confirmed its power to fight inflammation.
They also demonstrated that fenugreek can also be an effective treatment for natural arthritis [ 5 ].
3. Increases libido in men
Some uses of fenugreek for men include treating hernias, erectile dysfunction, and other male problems, such as baldness.
This is because it can increase sexual arousal and testosterone levels.
A study published in Phytotherapy Research found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain levels normal testosterone [ 6 ].
4. Promotes the flow of milk in breastfeeding
Fenugreek also helps women who are breastfeeding and may have low milk intake.
It can increase a woman's breast milk supply because it acts as a galactagogue, a substance that increases milk supply.
It stimulates the milk ducts and can increase milk production in a short time. Several studies have noted its role in promoting milk flow. [ 7 , 8 , 9 , 10 ].
5. Lowers inflammation outside the body
In addition to reducing internal inflammation, fenugreek is sometimes used externally as a poultice, which means it is wrapped in a cloth, warmed up, and applied directly to the skin.
It reduces external inflammation and can treat [ 11 ]:
- Pain and swelling of muscles and lymph nodes;
- Drop;
- Injuries;
- Sciatica;
- Dandruff;
- Eczema.
However, it is advisable to test the area to be treated first to make sure it does not burn and ignite further.
6. Adds flavor to food
In foods, fenugreek is often included as an ingredient in spice blends, especially in Indian dishes, such as curry dishes.
It is also used as a flavoring agent in mimic maple syrup, food, drink and tobacco [ 12 ].
The leaves of the plant are used in salads, and the fresh and dried leaves are used in Indian cuisine.
7. Help with eating disorders
Beyond flavor enhancement, fenugreek has been shown to be able to increase appetite, resulting in restorative and nutritious properties.
A study published in Pharmacology Biochemistry , and Behavior showed that chronic oral administration of fenugreek extract significantly increased food intake and motivation to eat .
The report also indicated, however, that the treatment does not prevent anorexia or decreased motivation to eat [ 13 ].
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8. Improves exercise performance
A study published in the Journal of Sports Science and Medicine concluded that creatine combined with fenugreek extract supplementation had a significant impact on body strength and body composition as effectively as combination of creatine and dextrose [ 14 ].
Using it with creatine supplementation may be an effective way to increase creatine absorption while eliminating the need for excessive amounts of simple carbohydrates.
History and origin of fenugreek
Fenugreek has a long history as a culinary and medicinal herb in the ancient world. It was one of the spices used by the Egyptians, Greeks and Romans.
It was also cultivated extensively in the Imperial Gardens of Charlemagne.
The earliest recorded use of this plant is described on an ancient Egyptian papyrus dating back to 1500 BC.
Fenugreek is native to southern Europe, the Mediterranean region and western Asia.
It is cultivated from Western Europe to China for the aromatic seeds. It is also cultivated for fodder in parts of Europe and North Africa.
Fenugreek is an essential ingredient in Indian curries.
Its seed is commonly used in cooking, and historically, fenugreek has been used for a variety of health conditions, including relief from menopause and digestive issues.
It was also used to facilitate childbirth.
Fenugreek is used today as a folk or traditional remedy for diabetes and loss of appetite, as well as to stimulate milk production in nursing women.
It is also applied to the skin for inflammation among many other possible benefits.
Side effects
There are a few possible side effects that you can have with fenugreek. When taken orally, it can cause gas, bloating and diarrhea.
It can also cause irritation when applied directly to the skin.
Women should always use caution when taking fenugreek during pregnancy.
It is also important to note that fenugreek can cause harmful effects that can thin the blood and cause excessive bleeding in some people.
People with underlying bleeding disorders or taking blood thinners should not take fenugreek without their doctor's approval.
Signs of excessive bleeding include bruising, vomiting blood, or dark stools.
Where to buy it?
