Fenugreek – Health Benefits and Side Effects

Fenugreek also is known as Trigonella-Foenum-Graecum. It is a famous herb in India and Arabic regions. It is traditionally used to enhance masculinity and libido. This herb is used as a leafy vegetable and also popular for skin, hair, and many herbal remedies.

Fenugreek tea also helps to enhance milk production in new mothers.

During a human study, fenugreek has shown to boost testosterone, still requires more research. Fenugreek contains special compounds such as 4-hydroxy isoleucine, which helps to normalize your metabolism of glucose. The other compound is named as galactomannan, trigonelline, and Trigoneosides, which work combined to manage blood sugar.

Other Common Names

• Trigonella-foenum-graecum
• Trigonella-foenumgraecum
• Bird’s Foot
• Alholva
• Bockshornsame
• Bockshornklee
• Egypt Fenugreek
• Fenugreek Seed
• Greek Hay
• Greek Clover
• Hu Lu Ba
• Greek Hay Seed
• Methi
• Medhika
• Methika
• Trigonelle
• Woo Lu Bar

Fenugreek: Nutrition Facts

Here are nutrition facts about fenugreek mentioned by the Department of Agriculture, United States. One teaspoon or 3.7 g of fenugreek seed contains:

• Calories: 12
• Total fat: 0.24g
• Protein: 0.85g
• Sodium: 2mg
• Calcium: 7mg
• Carbohydrates: 2.16g
• Total dietary fiber: 0.9g
• Cholesterol: 0 milligrams (mg)
• Iron: 1.24mg
• Potassium: 28mg
• Zinc: 0.09mg
• Magnesium: 7mg
• Phosphorus: 11mg
• Riboflavin: 0.014mg
• Niacin: 0.061mg
• Vitamin C: 0.1mg
• Thiamin: 0.012mg
• Vitamin B-6: 0.022mg
• Folate, DFE: 2 micrograms
• Vitamin A: 2 international units

Active Components

Saponins

Research tells that fenugreek offers several benefits because of its compound of saponins. Many plants provide different compounds as protection against ailments and diseases. Some herbivorous animals discovered that a kind of saponins is not harmful but healthy taken from plants.

Some research recommends that certain saponins help to save against cancer. Consuming more dietary saponins are safe to reduce sugar, cholesterol, and blood fat. It also prevents kidney stones and blood clotting.

Trigonelline

Trigonelline, another type of compound presence in fenugreek. It is an alkaloid with a composition like a vitamin B3. Some studies tell that trigonelline could have antiviral, antibacterial, fat-lowering, anti-tumor, sugar-lowering, and brain-protective influences.

Antioxidants

Fenugreek contains plenty of compounds that provide antioxidants such as luteolin, apigenin, coumaric acid, and caffeic acid.

Health Benefits of Fenugreek

Fenugreek Increases Testosterone

Consuming fenugreek helps to increase your testosterone levels. This hormone plays an important role in many functions of males.

Testosterone is a gender hormone in both women and men that impact sexual function, cognitive functions, energy levels, mood, and bone health. As you age, your testosterone level declines due to the health condition of diabetes and obesity. Hypogonadism or testosterone deficiency impacts 39% of men with the age of 45. This condition is generally treated with the therapy of hormone replacement, and some people choose an herbal supplement.

According to a study of 100 male with age of 35-65 years shown to increase the testosterone serum levels and sperm count. The participant was asked to consume fenugreek supplements in their diet for 12 weeks to treat testosterone deficiency.

Beneficial for Breastfeeding

Fenugreek seeds comprise of hormone precursors that help to promote milk supply. Some scientists believed that breast is altered sweat glands, and fenugreek helps to stimulate sweat production. It has been discovered that fenugreek helps to boost nursing mother milk and supply milk within 24-72 hours after the first consumption of the herb. Once you reach a sufficient level of milk production, most females can stop the fenugreek and manage the milk supply with sufficient stimulation of the breast.

Many females also recommended consuming fenugreek in the form of pills, which is ground seeds added in capsules. These pills are found in nutrition and vitamin stores or natural food stores. Fenugreek can be taken as a tea, but it may less effective than pills. However, the pills have a bitter taste that may impact the stomach.

Generally, fenugreek is a healthy herb for everyone. This herb manages blood glucose and asthma symptoms and diabetes in women.

According to a study of 122 people review, a systematic galactagogue impact of fenugreek. This study contrasted fenugreek results with another placebo and galactagogue. It also increased breast milk in lactating females.

Promotes Hair Growth

Fenugreek seeds are popular for many nutrients that boost hair growth. Fenugreek leaves also help in hair growth. According to research, applying fenugreek paste promote scalp health and save natural color.

According to the study of women, and men between 30-67 years of age discovered a positive effect on their health. Around 83% of volunteers showed an improvement in their hair volume. They got thickness in after fenugreek treatment.

Prevents Hair Loss

Hair loss is one of the huge problems facing many people. There is much natural treatment work for hair loss. Fenugreek is one of them to prevent hair fall. Even fenugreek seeds work effectively for managing strong hair from roos and follicular. The seeds provide good effects of preventing dandruff and scalp irritation, which are the main reasons for hair loss.

How to use it?

Soak some fenugreek seeds overnight and blend them in water and add lemon juice. Make a smooth paste and apply in a hair mask and wash it off.

You can also keep the fenugreek seeds in coconut oil for 10-days and keep in a cool place. Massage your hair with this oil.

Fights Dandruff

Dandruff is a common problem that causes scalp scratches. It causes hair breakage and hair fall. Often fungi bacteria are the reason for dandruff presence in the scalp. Using fenugreek seeds mask helps to prevent dandruff.

How to use it?

• Make a smooth paste of fenugreek and combine it with yogurt.
• Apply this paste in hair and leave for 30 minutes. Wash with cool water.

Shiny Conditioned Hair

Everyone wishes to have luscious and shiny hair. Many chemical-based shampoos affect hair. Those effects can be treated with fenugreek to bring back the smoothness and silkiness in your hair. These seeds not only manage hair but also maintain hair follicles and roots.

How to use it?

• Soak 1/2 cup of fenugreek seeds and grind it.
• Mix the fenugreek seed paste in yogurt, and lemon juice. Keep thick consistency of paste.
• Apply this mix in your hair and wash after 45 minutes with milk shampoo.

Hair Growth

Fenugreek is the best home and natural remedy for removing fungi and bacteria from the scalp. It treats hair follicles and grows hair.

How to use it?

Grind 1/2 cup-soaked fenugreek seeds and mix one tablespoon aloe vera gel. Also include one tbsp coconut oil, and 6-7 rosemary oil drops. Apply this hair pack on your scalp and rinse after 30-40 minutes.

Prevents Premature Grey Hair

Hair greying is a natural rule of aging. If this difficulty occurs at a younger age, then it is a problem in scalp or hair follicles. Hair greying may happen from chemical exposure, hormonal irregularity, and other health conditions. The potassium content in fenugreek seeds benefits to tackle the hair greying.

Make a paste of fenugreek seeds and mix with amla juice. Use this mixture to apply in hair. Wait for 30 minutes and wash using water and mild shampoo.

Fenugreek Benefits for skin

Glowing Skin

The content of vitamin C in fenugreek helps to lighten the complexion of the skin. Fenugreek seeds are most useful for a skin for glowing skin.

Ingredient

• Fenugreek seeds
• Milk

How to use it?

Make a smooth paste of fenugreek and mix with milk. Apply it over your face for glowing skin.

Cleanses Skin

Fenugreek is also helpful for cleansing the skin. You can soak fenugreek seeds overnight and blend it next morning. Apply this paste over face and remove after getting dry using water. It deeply cleanses your face and removes excess dirt and oils.

Facial Toner

The fenugreek seeds-soaked water can be used as a toner for face. Soak fenugreek seeds all night and store the soaked water in a spray bottle. Apply this toner on a clean face and before moisturizer.

Exfoliates Skin

Instead of regular scrub, which often contains chemical and microplastic made from petroleum products for exfoliating skin, you can use fenugreek seed paste. Apply the paste and gently rub on the skin. It helps to remove dead skin cells and excess oil from your skin.

Moisturizes Skin

Fenugreek is best for dry, rough, and flaky skin. The seeds of fenugreek help to moisturize and nourish your skin by lowering dryness.

How to use it?

Soak some fenugreek seeds in hot water for one night. Blend and make a paste of 2tbs yogurt and 1tbsp honey. Apply this pack on face and wash after 15 minutes.

Lessens Dark Circles And Blemishes

Bacteria, dirt, dead skin cells are the primary reasons for dark spots and blemish on the skin. Fenugreek seeds consist of vitamin C and vitamin K, which lower the dark circles and blemish from the skin. Using fenugreek seeds mask helps to remove impurities and provide glowing skin.

How to use it?

Soak some fenugreek seeds in water and blend the next morning using plain milk.

Apply this mix on your face and let it dry, then wash it.

Anti-Aging Properties

The fenugreek seeds are also helpful for removing aging effects by preventing wrinkles and aging. They remove free radicals that can cause dark spots and wrinkles. The fenugreek seeds help in skin tightening, rejuvenating, and firming of the skin.

Cure Acne

People often face acne problems, which can be reduced with fenugreek seeds, which provide good anti-bacterial qualities. Boil fenugreek for 15 minutes and strain the water. Let the liquid cool down and apply it on the face using a cotton ball.

Promote Weight Loss

Many people wish to have a fit and slim body, but they fail to maintain it. Fenugreek is best for appetite suppression and weight loss. Fenugreek seeds also work well for diabetes as they contain more fiber that activates the sugar release.

Methi seeds contain a water-soluble component called Galactomannan, which works effectively for suppressing appetite. Methi seeds promote metabolism and digestion. Expert says that methi seeds are best for insulin functions that are essential for weight loss.

According to Dr. Ashutosh Gautam (Ayurveda Expert), regular use of methi seeds produce heat in your body, which promotes weight loss. He recommended consuming fenugreek tea 1-hour before bedtime for effective results.

How to use it?

Soak 1tbs fenugreek in two glass water. Strain this soaked water and drink in the morning as a health tonic for stomach before eating anything.

Methi Sprouts for Weight loss

It is the best idea to use methi sprout for weight loss. It provides essential minerals and fibers. Soak some fenugreek seeds for one day, then wrap in a clean cloth and keep in a covered utensil. Open in after three nights when seeds leave sprout. Consume this fresh sprout for weight loss.

Helps indigestion

Fenugreek consumption helps to improve the problem of bowel movement. They are greatly known to protect digestive health and prevent acid refluxes. The fenugreek seeds offer a good source of fiber, and antioxidants, which flush out the harmful toxins from the body. Consuming fenugreek-soaked water is the best remedy for indigestion.

Lower bad Cholesterol

Fenugreek contains 0mg of cholesterol, so, it helps manage healthy cholesterol. Consuming fenugreek helps to benefits to manage healthy cholesterol. It helps to prevent bad cholesterol from absorbing in intestines. It also lowers triglycerides and their effects. You can consume fenugreek seed-soaked in water.

Improves Symptoms Of Diabetes

Adding fenugreek in a diabetes diet helps to reduce the symptoms from amino acid present in fenugreek. Amino acid helps to generate insulin in the pancreas. Insulin helps to reduce blood sugar levels in your body. Furthermore, the content of galactomannan in fenugreek lower the absorption of carbs and sugar in the blood.

4HO-lle is a rare amino acid, which presence in fenugreek. It provides anti-diabetic qualities, such as improving insulin secretion and promoting insulin sensitivity. According to Iranian research conducted by Qom-University-of-Medical-Science, speak about the good effect of 4HO-lle for diabetes management. Dr.Shikha Sharma, a wellness expert from NutriHealth, also confirms fenugreek is best for diabetes management.

You can also consume 1-2 teaspoon fenugreek seed water after overnight soaking, drink in the morning for insulin therapy, but before you should take the advice of a doctor.

Decrease Menstrual Cramps

Fenugreek leaves and seeds comprise of compounds, which lower the symptoms such as menstrual cramps, and discomfort linked with PMS-premenstrual syndromes. Chewing soaked fenugreek seeds helps to calm down menstrual cramps and frequent mood swings of PMS. It will offer long term and instant relief from menstrual pain.

Lower Arthritis Pain

The antioxidant and anti-inflammatory properties of fenugreek seeds help to reduce the pain increasing from arthritis. Consuming fenugreek seed water helps lower arthritis pain.

Reduce the Risk of Heart Disease

The content of galactomannan in the fenugreek helps to manage good heart health. The seeds also provide high potassium that balances sodium and normalize the blood pressure and heart rate.

Improve Kidney Function

Preceding scientific proof likewise recommends that fenugreek may benefit your kidneys, albeit human clinical preliminaries are as yet expected to figure out how well it functions. Similarly, as with any supplement, counsel with your primary care physician before utilizing fenugreek to improve your wellbeing.

Fenugreek consumption promotes better functions of your kidneys. The fenugreek seed offers polyphenolic flavonoids that promote kidney function and relive the cell damage from forming the membrane.

According to previous scientific research, fenugreek provides a good effect for protecting kidney damage occurred by chemicals.

According to a study issued in the Human-and-Experimental-Toxicology journal in 2010, the researchers discovered the effectiveness of fenugreek for treating kidney damage in lab tests of animals exposed to cypermethrin pesticides. Research tells that positive results came from 10% of fenugreek extract, and kidneys returned to normal functions after 60 days. They also suggested that fenugreek also saves against the toxicity of the pesticide.

Kidney Stones

Fenugreek may guard against the formation of kidney stones, as per a lab study issued in “Phytotherapy Research” in 2007. Fenugreek was given to research facility animals to counteract the composition of calcium oxalate kidney stones. Results indicated that animals who got fenugreek supplementation had substantially less calcification in their kidneys and altogether less all-out calcium in the kidney tissue as a contrasted and untreated animal. The inventors presumed that fenugreek might be helpful in the preventing of kidney stones.

Oxidative Stress in Kidney

Oxidative stress increase when the antioxidant level gets reduced, which may increase cardiovascular risk in people suffering from kidney problems.

According to a study issued in the “Indian-Journal-of-Physiology-and-Pharmacology” in 2001, supplementing fenugreek in diabetic animals raised the antioxidant levels in the kidney and lower the oxidative stress. Therefore, fenugreek is good for preventing diabetic kidney problems.

Prevent Cancer

Fenugreek also contributes to lower cancer growth. According to the research of Rajiv Gandhi Centre-for-Biotechnology, Thiruvananthapuram discovered that fenugreek contains estrogenic effects that change the hormone replacement therapy. Other studies have discovered that mucilage and saponin present in fenugreek bind with toxins from food and flush out. However, it protects the mucous membrane in the colon against cancer.

According to Dr. Ashutosh Gautam (manager of clinical operation-and-coordination at Baidyanath, because of the high content of fiber and protein in fenugreek seeds, they help to fight against cancer.

The anti-oxidizing properties of fenugreek provide rich nutrients to work as holistic detoxification. It may not cure cancer, but it fights against cancer growth.

Treat PCOS

According to a study, women with menstrual disturbances, hyperandrogenism, and infertility were consumed fenugreek capsules. The participants have seen a major improvement in symptoms within two months. The participants also reported there were no side effects occurred from fenugreek capsules. Their ovaries were back to normal functions and got normal menstrual cycles.

Relieve Constipation

Fenugreek helps to treat the digestion and prevent stomach ailments. The fenugreek seeds contain high mucilage that helps to treat constipation by dissolving the mucous membrane and promote their composition. After soaking, the seeds will expand and induce muscular contraction and raise the volume and stimulate the bowel movement.

Treats Heartburn

According to the study, fenugreek has shown to lower the heartburn severity. It worked similarly, like OTC antacid medication. Fenugreek also helps to soothe inflammation of gastrointestinal formation and shield on the intestinal lining.

Fight Inflammation

The linoleic acid present in fenugreek gives protection by lowering inflammation. Additionally, the mucilage, ethanol, and flavonoid extract from fenugreek help to contribute to lowering inflammation.

Prevent Bad Breath

Consuming fenugreek tea also helps to treat bad breath occurred by influenza, sinus, and the common cold. Boil one tsp of fenugreek seeds in one cup of water, strain the liquid and drink this tea every day.

The decrease in Aluminium Toxicity

According to the study, the whole of the powder of fenugreek seed could lower the aluminum toxicity by giving protection to bones, brain, and kidneys. Another study tells that fenugreek to prevent memory loss. Fenugreek powder also used in animals for detoxification and lower the harmful impact of aluminum toxicity.

Protect Brain Function

According to some studies, fenugreek seeds helps to lower the growth of neurodegenerative ailments like Parkinson’s and Alzheimer’s disease. Fenugreek provides a type of enzyme that helps to enhance the brain neurotransmitter functions. It also lowers inflammation and reduces cognitive impairment.

How Much Fenugreek Enough In A Day?

Different dosage of fenugreek is offered for treatment and clinical studies. These completely depend on patient needs.

• Individuals with high cholesterol can consume 10-30 gm of fenugreek powder 3-times in a day with a meal.
• A breastfeeding mother can boost milk productions by consuming 500-1000 mg of fenugreek per day.
• Individuals with type-2 diabetes should consume 2.5 to 15 gm of seeds every day.
• Men who wish to promote testosterone levels can consume 500-600 mg of fenugreek every day.

For other conditions, make sure to ask your doctor and health expert to prevent side effects.

Fenugreek: Side Effects

The fenugreek herb is highly popular for multiple uses. Fenugreek also popular in ayurvedic medicines to treat many ailments like hypertension and diabetes.

However, consuming a high dose of fenugreek causes certain side effects like allergic reactions, coughing, diarrhea, bloating, gas, nasal congestion, and urine odor.

Upset stomach

More consumption of fenugreek seeds causes loose motions in babies and breastfeeding mothers. It is recommended to stop the fenugreek consumption. It also applies to the new mother, and their baby also gets affected.

Allergies

Some people may feel allergic to the compounds of fenugreek. It may induce an allergic reaction to excess consumption and cause redness and irritation.

Unsafe for Children

Dr. Anju Sood, from Bangalore, said that excess fenugreek tea may cause diarrhea in kids. Therefore, it is not recommended for younger kids or toddlers. You can generally give fresh, cooked fenugreek as vegetable using milk spices.

May Cause Interaction with Other Drugs

Fenugreek may lower the blood sugar level when combined with other diabetes medication and cause harm to sugar level. It is good to talk to your doctor and make a diet chart to prevent lifestyle problems.

Urine & Body Odor

More consumption of fenugreek may cause sweat and smell in urine. Consuming asparagus may change the urine color. It happens because of the soletone compound presence in fenugreek.

Pregnant Women Should Avoid

A pregnant woman may eat a small amount of fenugreek because high consumption may cause bloating, indigestion, and nausea. Moreover, it may cause uterine stimulation and preterm labor.

Hypoglycemia

If you are consuming fenugreek supplements and diabetes medicine, which may increase blood sugar and cause hypoglycemia. As fenugreek reduces blood glucose and medicine also, so, it becomes too low than normal. Be extra cautious while taking both.

Make sure to monitor your blood sugar and fenugreek effects. Take your doctor to help to normalize your abnormal effects.

When to Call the Doctor?

• Signs of severing reactions include wheezing, chest tightness, itching, fever, blue skin, bad cough, face swelling, seizures, swelling in lips, throat, and tongue.
• Symptoms of low blood sugar include dizziness, hunger, fast heartbeat, shaking, sweating, and confusion.
• Sever throwing up
• Abnormal Bleeding and bruising
• Abnormal bleeding or spotting.

Where to Buy Fenugreek?

Source: Amazon.com

Fenugreek is one of the common herbal supplements that can be found in local markets or grocery stores. CVS, Walmart, Walgreens and Amazon.com sells the fenugreek tea, capsules, and seeds.

You can also get methi powder online for different purposes. You should check the consuming fenugreek powder and use it for hair and skin. Some good brands include Solaray, Nature’s way, Alvita, Oregon’s Wild Harvest, Nature’s Answer. Capsules and Teas cost around $5-$10.