Fenugreek, also known as methi, is a popular herb indigenous to Western Asia and the Mediterranean. However, it’s versatility as a culinary and a medicinal herb has gained fenugreek global recognition over the years.
Other than being a regularly used condiment in Indian, Turkish, Persian, Eritrean, Ethiopian, and Egyptian cuisines, the pharmacological applications of fenugreek have also been much espoused, particularly by Ayurveda and Chinese traditional medicine.
While fenugreek leaves have a slightly bitter taste, its seeds have a pungent flavor and aroma. Both these parts of the plant are prized for their antimicrobial, antioxidant, antidiabetic, anti-inflammatory, and antiviral properties, making it effective against a wide array of health ailments.
The seeds are usually dried and ground. Alternatively, you can find fenugreek extracts and supplements in the market as well. However, it is imperative that you consult your doctor before incorporating a fenugreek supplement in your diet.
Nutritional Value of Fenugreek Seeds
The plant owes much of its potency to a nutrient-rich composition including iron, manganese, copper, magnesium, phosphorus, and vitamin B6. Additionally, fenugreek also contains a number of powerful phytonutrients.
Nutritional value of fenugreek seeds per 100 grams:
- Water – 8.84 g
- Energy – 323 kcal
- Protein – 23.0 g
- Total lipid – 6.41 g
- Carbohydrate – 58.35 g
- Fiber, total dietary – 24.6 g
- Calcium, Ca – 176 mg
- Iron, Fe – 33.53 mg
- Magnesium, Mg – 191 mg
- Phosphorus, P – 296 mg
- Potassium, K – 770 mg
- Sodium, Na – 67 mg
- Zinc, Zn – 2.50 mg
- Vitamin C – 3.0 mg
- Niacin – 1.64 mg
- Vitamin B-6 – 0.60 mg
- Folate – 57 mcg
- Vitamin A – 3 mcg
Precautions and Risk Factors
- In order to optimize the medicinal benefits of fenugreek, your intake is likely to exceed the standard food amounts. This medicinal consumption of fenugreek by mouth is considered safe so long as it doesn’t extend beyond 6 months, or else it can engender side effects such as digestive distress including diarrhe aand bloating, light-headedness, headaches, and a “maple syrup” odor in urine.
- Fenugreek intake may prove troublesome for hypertensive people as it can trigger anumber of harmful side-effects such as coughing, wheezing, nasal blockage, facial inflammation and even severe allergic reactions.
- Pregnant are advised against the consumption of fenugreek, particularly in amounts greater than those in food, since it can lead to birth defects in the baby as well as early contractions and pre-term delivery.
- Breastfeeding mothers might benefit from the short-term consumption offenugreek as it can increase breast-milk flow, but nevertheless should limit their intake to food amounts only.
- Fenugreek consumption by mouth Is not recommended for children as it has been associated with some worrisome side-effects. The intake of fenugreek tea, for instance, was found to be linked to loss of consciousness in children. Moreover, children who consumed this tea also gave off an odd body odor which resembled the smell of maple syrup.
- Since fenugreek itself tends to have sugar-lowering properties, diabetics who already suffer from hypoglycemia should exercise precaution while using this herb. It may be prudent to closely monitor your blood glucose as long as you continue using fenugreek to avoid any dangerous dips in blood sugar levels.
Drug Interactions
- People taking diabetes or blood-thinning medications should use fenugreek with precaution as fenugreek itself has hypoglycemic and blood thinning properties. Taking fenugreek along with antidiabetic and anticoagulant drugs may further reduce the blood sugar or slow down blood clotting process respectively.
Health Benefits of Fenugreek Seeds
Here are 10 reasons why you should add fenugreek seeds and leaves in your diet.
1. Helps Control Diabetes
This herb is a godsend for people with diabetes due to its hypoglycemic property that plays a key role in improving glucose tolerance and lowering blood sugar levels. To add to that, the fiber in fenugreek slows down the absorption of carbohydrates and sugars.
A 2009 study published in the International Journal for Vitamin and Nutrition Research evaluated the hypoglycemic and hypolipidemic effects of fenugreek seeds in patients with type 2 diabetes. This study suggests that 10 grams of fenugreek seeds soaked in hot water may be helpful in controlling high blood sugar.
Also, eating baked goods like bread made with fenugreek flour may help reduce insulin resistance in individuals with type 2 diabetes, according to a 2009 study published in the Journal of Medicinal Food.
- Soak 1 to 2 tablespoons of fenugreek seeds in a glass of water overnight. The next morning, drink the water and chew the seeds on an empty stomach. Do this daily.
- You can also eat baked goods made with fenugreek flour.
Note: Intake of fenugreek along with diabetes medication can lower your blood sugar to dangerous levels. Hence, it is essential that you talk to your doctor first before using fenugreek as a diabetes remedy.
2. Stimulates Breast Milk Production
Fenugreek intake aids lactating mothers by stimulating the production of breast milk. Both the seeds and leaves work as excellent galactagogues to enhance the flow of breast milk, which is the most important and wholesome source of nutrition for newborns.
A 2011 study published in the Journal of Alternative and Complementary Medicine notes that maternal galactagogue herbal tea supplementation enhances breast milk production and facilitates infant birth weight regain in early postnatal days.
The nourishing quality of breast milk is further strengthened by the magnesium and vitamin content of fenugreek, thereby improving the baby’s overall health. This herb even helps alleviate common post-delivery problems, such as flatulence and body aches.
- Soak 1 tablespoon of fenugreek seeds in 1 cup of water overnight. The next morning, boil the water along with the seeds for several minutes and then strain it. Drink the liquid every morning.
- You can also add a few fresh fenugreek leaves to your soups, stews, or salads.
- To increase milk flow, you can also take 1 capsule of fenugreek seed (at least 500 mg), 3 times a day. Always consult your doctor first before starting fenugreek supplementation.
Note: If your infant shows signs of diarrhea, stop eating fenugreek. Women with diabetes and asthma must not use fenugreek remedies without consulting their doctor. Also, it is important to remember that fenugreek works as a galactagogue when taken post-delivery. Refrain from using this remedy while pregnant as it can adversely affect the health of expecting mothers.
3. Balances Cholesterol Level
Fenugreek is also celebrated for its cholesterol-lowering properties. It has a good amount of soluble fiber, which increases the viscosity of the digested food and inhibits the uptake of cholesterol and bile acids.
It is especially productive in reducing the low-density lipoprotein (LDL, also known as “bad” cholesterol) level in your blood. Elevated LDL levels can cause serious cardiovascular problems such as blockages in your blood vessels, making you susceptible to a heart attack or a stroke.
A 2016 study published in the Journal of Basic and Clinical Physiology and Pharmacology, highlights the protective effect of dietary fenugreek seeds and garlic on induced oxidation of LDL in rats. Further human studies are, however, needed.
4. Improves Heart Health
Fenugreek boasts antioxidant and cardioprotective properties that are instrumental in improving your overall heart health. It reduces the risk of atherosclerosis due to its strong modulating effect on blood lipid levels.
Plus, it helps stabilize blood sugar and manage weight, which are crucial for the preservation and promotion of cardiovascular health.
A 2011 study published in the Indian Journal of Pharmacology highlights the cardioprotective effect of fenugreek on lipid peroxidation and antioxidant defense system during isoproterenol-induced myocardial infarction in rats.
To improve your heart health, drink 1 to 2 cups of fenugreek seed tea daily. To make the tea:
- Add 1 teaspoon of fenugreek seeds to 1 ½ to 2 cups of water.
- Boil it for 5 minutes, and then strain it.
- Add a little raw honey to the tea to enhance its flavor.
5. Cures Constipation
Fenugreek contains a good amount of soluble fiber that absorbs water in the intestines and adds bulk to the stools. This triggers intestinal contractions, which help with the smoother movement of stools through the digestive tract and out of the system, thereby relieving constipation.
It also helps alleviate other digestive problems like indigestion and stomach pain. Plus, it soothes gastrointestinal inflammation by coating the linings of the stomach and intestine to treat heartburn and acid reflux.
- Boil 1 cup of fenugreek leaves in a sufficient quantity of water for 5 minutes. You don’t need to strain it. Cool the mixture, and then add some honey. Consume this twice daily until you get rid of constipation.
- To maintain regularity, consume a ½ tablespoon of fenugreek seed powder along with 1 glass of warm water daily before going to bed.
Note: Fenugreek remedies for constipation are not recommended for young children.
6. Curbs Joint Pain
Fenugreek is particularly beneficial in the treatment of arthritis-induced joint pain. It contains a compound known as diosgenin that aids the body’s production of cortisone and other corticosteroids, which help treat arthritis pain.
A 2016 study published in the Indian Journal of Pharmacology reported, significant anti-inflammatory and anti-arthritic activities of petroleum ether extract of fenugreek due to the presence of linolenic and linoleic acids.
Its antioxidant and anti-inflammatory properties also reduce the concentration of free radicals and relieve pain and inflammation. Plus, the nutrients like calcium, iron, and phosphorus in fenugreek are needed for healthy bones and tissues.
- Munch on 1 tablespoon of soaked fenugreek seeds daily in the morning to reduce joint pain.
- Also, make a paste of fenugreek seed powder and warm water. Apply this paste on the painful areas. Allow it to dry, and then rinse it off with warm water. Use this remedy twice daily until the pain subsides.
7. Fights Cold and Flu
Fenugreek has antioxidant properties that help fight flu and cold symptoms. It also has strong antiviral, antibacterial, and various other medicinal properties that help kill the disease-causing pathogens in your system.
The mucilage in fenugreek works as a lubricating agent that helps ease the cough and pain arising from a sore throat. It even helps reduce fever.
- Mix 1 teaspoon each of fenugreek powder, lemon juice, and raw honey. Consume this mixture twice daily to fight cold and flu symptoms.
- To speed up the recovery time, drink fenugreek tea 2 or 3 times a day.
- To get rid of a sore throat, gargle with warm fenugreek tea twice daily.
8. Reduces Menstrual Discomforts
Fenugreek contains compounds that have estrogen-like properties, which help reduce uterine-related discomforts such as menstrual cramps and distress along with menopausal symptoms such as hot flashes, depression, and mood fluctuations.
A 2014 study published in the Journal of Reproduction and Infertility reported that the duration of menstrual pain decreased between the two cycles in female students given fenugreek powder.
Systemic symptoms of dysmenorrhea (fatigue, headache, nausea, vomiting, lack of energy, syncope) decreased in the fenugreek seed group without any side effects.
Plus, the high iron content in fenugreek aids new red blood cell production to make up for the loss of blood during your monthly periods.
- Drink warm fenugreek tea twice daily to reduce menstrual discomforts.
- You can also use fenugreek leaves in your cooking, especially in soups or salads.
9. Supports Hair Health
Fenugreek is considered good for hair growth due to its rich protein content. Protein is the major component of the hair fiber and is thus a necessary stimulant for hair growth and strength. Furthermore, fenugreek even helps rebuild hair follicles, which is important for counteracting rampant hair loss.
This claim was corroborated by a 2006 study published in Cosmetic Medicine, wherein fenugreek treatment via food supplement was found to be helpful in aiding hair growth and thereby offsetting hair loss in treated volunteers.
Plus, the high amount of lecithin in it helps lock in moisture, which makes your hair more manageable.
- Mix 2 tablespoons of fenugreek seed powder with enough coconut milk to make a paste.
- Apply the paste on your scalp and hair.
- Let it sit for at least 30 minutes, and then shampoo your hair as usual.
- Do this once a week.
10. Enhances Skin Health
Fenugreek has surprising benefits for your skin too. Its antioxidant property helps prevent free-radical damage, which in turn eliminates signs of aging like wrinkles and fine lines.
The mucilage present in fenugreek serves as a moisturizing agent for your skin. This, compounded by its anti-inflammatory properties, makes fenugreek effective against a number of skin problems such as abscesses, boils, burns, and eczema. It even helps get rid of scars.
- Blend 1 tablespoon each of soaked fenugreek seeds and plain yogurt to make a smooth paste. Apply the paste on your face. Wait for 30 minutes, and then scrub it off with wet fingers. This exfoliates dead skin cells from the face. Finally, rinse your face with cold water. Repeat once a week.
- Alternatively, make a paste of fresh fenugreek leaves and a little water and apply it on your face. Allow it to dry, and then wash it off with water. Repeat once a week for a flawless-looking skin.
Note:
- Avoid taking fenugreek in large amounts, as it can lead to side effects like nausea and diarrhea.
- Before using this herb topically, do a patch test to reduce the possibility of skin irritation and rashes.
- Do not use this herb during pregnancy. It has the potential to induce labor.
- If you take any medications, consult your doctor before including this herb in your diet.