Fenugreek - Health Benefits, Uses, and Side Effects

About

Fenugreek (Trigonella foenum graecum, native to Southern Europe and Asia), is an annual herb with white flowers and hard, yellowish-brown and angular seeds.

Commonly known as methi in Hindi and vendhayam in Tamil, it is a popular ingredient in many North and South Indian dishes and home remedies.

Fenugreek Nutrition

Fenugreek seeds and leaves are strongly aromatic and flavorful. The seeds are bitter in taste, but lose their bitterness if lightly roasted. They are rich in vitamins such as thiamin, folic acid, riboflavin, niacin, vitamins A, B6, and C, and are a rich storehouse of many minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. Fenugreek leaves are a rich source of vitamin K as well.

Health Benefits of Fenugreek

Fenugreek seeds are a rich source of trigonelline, lysine and l-tryptophan. The seeds also contain a large amount of saponins and fibers that may account for many of the health benefits of fenugreek. The following are some of the ways in which the fenugreek herb has been used traditionally for treating a variety of conditions.

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Reduces Cholesterol - Fenugreek contains saponins that help reduce the body’s absorption of cholesterol from fatty foods. Some studies also indicate saponins to have a role to play in reducing the body’s production of cholesterol, especially the LDL or bad cholesterol. For example, Reddy and Srinivasan from the Central Food Technological Research Institute, CSIR, Mysore, India, found that fenugreek helped regress existing cholesterol gallstones in mice. Further, they claimed that fenugreek could significantly reduce cholesterol concentration.

Regulates Blood Sugar and Controls Diabetes - An unusual amino acid (4HO-Ile), so far found only in fenugreek, has possible anti-diabetic properties such as enhancing insulin secretion under hyperglycemic conditions, and increasing insulin sensitivity. Iranian researchers from Qom University of Medical Science suggest the potential of 4HO-Ile as an adjunct to diabetes treatment for type 1 as well as type 2 diabetes.

Enhances Breast Milk Production- Fenugreek has been known since ancient times as an herbal galactagogue - or a herb that increase milk production. Fenugreek has been used traditionally by mothers to increase the production of breast milk and stimulate milk flow while nursing and breastfeeding. Other examples of herbal galactagogues include blessed thistle, milk thistle, fennel, anise, nettle, and others. However, it must be noted that there are very few modern data on their safety and efficacy. This is supported by some studies that have found that consumption of herbal tea containing fenugreek seeds enhanced the production of breast milk in mothers and facilitated infant birth weight regain in early postnatal days.

Protects from Cancer - Studies have shown that the fibers in fenugreek may help prevent certain cancers. For example, Researchers at Rajiv Gandhi Center for Biotechnology, Thiruvananthapuram, found that fenugreek has estrogenic effects and could be a possible alternative to Hormone Replacement Therapy (HRT). Other studies have shown that saponins and mucilage in fenugreek bind to toxins in the food and flush them out, thus protecting the mucus membrane of the colon from cancers.

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Maintains Healthy Testosterone Levels - An Australian study reported significant positive effect of fenugreek on physiological aspects of male libido and also found that it may assist in maintaining normal healthy testosterone levels. The study recruited 60 healthy males between the ages of 25 and 52, without erectile dysfunction and randomized to 2 tablets per day of 600mg Testofen (a Fenugreek extract and mineral formulation) or placebo for 6 weeks. The researchers found that Testofen significantly increased sexual arousal and orgasm in the study men.

Aids Digestion - Fenugreek is said to be an effective heartburn or acid reflux remedy because the mucilage in fenugreek seeds assists in soothing gastrointestinal inflammation, and coating the stomach and intestinal lining. According to a study published in the journal Phytotherapy Research, a 2-week intake of a fenugreek fiber product taken 30 minutes before two meals/day, by subjects with frequent heartburn, diminished heartburn severity. The researchers found that the effects were similar to that of ranitidine at 75mg, twice a day.

Helps with Weight Loss - Fenugreek complements diet and exercise for weight loss. This thermogenic herb aids weight loss by suppressing appetite, increasing energy in the short term, and potentially modulating carbohydrate metabolism.

Fenugreek's Use as a Natural Home Remedy

Fenugreek is widely known for its culinary properties and also as traditional remedy for a number of conditions.

It has been used traditionally in India, China, Middle East for thousands of years to treat many ailments and conditions.

• Fenugreek seeds are rich in vitamin E and are added as preservatives in pickles.
• Dried leaves of the fenugreek are used for flavoring meat, fish and vegetable dishes.
• Herbal tea made with fenugreek, lemon and honey is traditionally used as remedy for fevers.

• Fenugreek has been used traditionally as a remedy for eczema, burns, abscesses, and gout.
• Fenugreek has also been used to stimulate uterine contractions and induce childbirth.
• Fenugreek extract has been suggested to assist in balancing women’s hormones and also to enlarge breasts.
• A paste made from fresh fenugreek leaves applied regularly to the scalp before a bath may help with hair growth, improve hair complexion, and reduce dandruff.

• Disclaimer: Although there are many benefits of using fenugreek in your diet, it is strongly recommended that you should take the advice of a doctor before using fenugreek for treating any ailment or medical condition.

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Fenugreek Side Effects

• In large doses, fenugreek may cause birth-defects because of its teratogenic potential. It would be prudent to avoid fenugreek supplementation during pregnancy.
• Fenugreek seeds can cause internal bleeding.
• Skin irritation and allergy have also been reported with fenugreek. Severe allergy symptoms include chest pain, facial swelling, and difficulty breathing or swallowing.
• Diarrhea, indigestion, heartburn, gas, bloating and urine odor are other possible side effects of fenugreek.

Fenugreek Recipes

Fenugreek Seed Tea / Methi Chai

1. Lightly crush a teaspoon of fenugreek seeds.
2. Soak them in a cup of freshly boiled water and steep it for 1 to 3 hours. (The longer you steep, higher the benefits).
3. Strain the tea, add honey and lemon to taste and drink it hot or cold. You can add tea leaves or other herbs too for a different flavor.

Methi Moong Dal Subzi / Fenugreek Green Gram Curry

1. Heat 1 teaspoon of oil in a pan.
2. Add half a teaspoon cumin (jeera) seeds and when they splutter, add 1 chopped onion, 2 cloves of crushed garlic, and green chilies to taste. Sauté for a minute.
3. Add a pinch of turmeric powder, 2 cups of chopped fenugreek leaves and salt to taste. Cook for a few minutes. Keep in mind that fenugreek leaves cook very quickly.
4. Add a quarter cup of soaked moong dal (split green gram) and half a cup of hot water.
5. Sprinkle a teaspoon of besan (Bengal gram flour), mix well, and bring to a boil. Simmer for 10 to 15 minutes, till the moong dal is fully cooked.
6. Serve hot with rotis, parathas or rice.

Fenugreek - Frequently Asked Questions

1. What are the health benefits of fenugreek?

Fenugreek has various health benefits, including improving blood sugar control, reducing inflammation, boosting testosterone levels, and aiding digestion.

2. How is fenugreek used for diabetes management?

Fenugreek may help lower blood sugar levels by increasing insulin sensitivity. Consuming fenugreek seeds or supplements can be beneficial for individuals with diabetes.

3. Can fenugreek help with weight loss?

Fenugreek's soluble fiber content can create a feeling of fullness, potentially aiding in weight management. However, it's essential to incorporate it as part of a balanced diet and exercise regimen.

4. Is fenugreek safe during pregnancy?

Pregnant women should consult their healthcare providers before using fenugreek, as it may stimulate uterine contractions. While it is believed to promote milk production in nursing mothers, caution is advised.

5. How can fenugreek be used for lactation and breastfeeding?

Fenugreek is often used to boost milk supply in breastfeeding mothers. It can be consumed in the form of supplements, tea, or added to food. However, individual responses may vary.

6. What are the potential side effects of fenugreek?

Common side effects include digestive issues like diarrhea or gas. Some may experience allergic reactions. It's advisable to start with a small amount to monitor individual tolerance.

7. Can fenugreek be used for hair growth?

Fenugreek seeds contain compounds that may promote hair health. Applying a fenugreek paste to the scalp is a traditional remedy believed to strengthen hair and prevent dandruff.

8. How does fenugreek benefit heart health?

Fenugreek's fiber content may help lower cholesterol levels, reducing the risk of heart disease. It may also have antioxidant properties that contribute to cardiovascular health.

9. Is fenugreek suitable for individuals with allergies?

Some people may be allergic to fenugreek. It's advisable to perform a patch test before using it topically and to consult a healthcare professional if there's a history of allergies.

10. How can fenugreek be incorporated into the diet?

Fenugreek can be added to dishes, salads, or consumed as a tea. It's also available in supplement form. Start with small amounts to assess tolerance and adjust based on individual preferences.

11. What is the name of fenugreek in Tamil?

In Tamil, fenugreek is known as "vendhayam" (வெந்தயம்)

12. What is the name of fenugreek in Hindi?

In Hindi, fenugreek is known as methi (मेंथी)

13. What is the name of fenugreek in Arabic?

In Arabic, fenugreek is known as حلبة (Hulba)

14. What is the name of fenugreek in French?

In French, fenugreek is known as Fenugrec

15. What is the name of fenugreek in German?

In German, fenugreek is known as Bockshornklee

16. What is the name of fenugreek in Spanish?

In Spanish, fenugreek is known as Alholva

17. What is the name of fenugreek in Italian?

In Italian, fenugreek is known as Fieno Greco

18. What is the name of fenugreek in Russian?

In Russian, fenugreek is known as Горчица горькая (Gorčica gor'kaja)

19. What is the name of fenugreek in Chinese?

In Chinese, fenugreek is known as 胡芦巴 (Húlúbā) or 芥菜子 (Jiècài zǐ)

20. What is the name of fenugreek in Turkish?

In Turkish, fenugreek is known as Çemen.