Traditionally used in Chinese and Ayurvedic medical grades; fenugreek (rue) is an herb whose health benefits have been documented for thousands of years. Fenugreek is also used in Indian cooking to flavor many dishes, where it is used as a culinary spice to give foods a nutty flavor while also adding nutritional value for healthy vitamins and minerals.
Just one tablespoon of fenugreek seeds provides 3 grams of fiber , 3 grams of protein, and 20 percent of the recommended daily value for iron . Fenugreek is usually available in powder or seed form and can be easily added to the daily diet.
What are the health benefits of fenugreek?
Fenugreek has a lot of evidence in human and animal studies to support optimal health. Controlling blood sugar and cholesterol, optimizing metabolism, aiding digestion, and inducing labor are just a few of the health benefits that fenugreek may have.
1. Fenugreek can control blood sugar
One study found that adding 15 grams of fenugreek seed powder soaked in water significantly reduced blood sugar levels after eating in people with non-insulin-dependent diabetes mellitus (NIDDM). Insulin levels dropped after study participants consumed fenugreek powder.
Fenugreek also helps people with diabetes mellitus maintain more balanced fasting blood sugar levels. Another study found that people with type 1 diabetes who took 50 grams of fenugreek seed powder twice a day at lunch and dinner for 10 days had lower levels of total cholesterol and LDL cholesterol and optimized blood sugar levels.
2. Fenugreek May Reduce Cholesterol
There is some evidence that fenugreek can reduce cholesterol levels. A 2.5-gram dose, twice daily for three months, significantly reduced total cholesterol and triglycerides in patients with NIDDM and coronary arteriosclerosis. The same dose also significantly reduced postprandial and fasting blood sugar levels.
Another study found that people with type 1 diabetes who took 50 grams of fenugreek powder twice a day for 10 days had lower levels of low-density lipoprotein (bad) cholesterol and total cholesterol.
3. Fenugreek May Optimize Digestive Health
Research on fenugreek suggests that this ancient herb may have anti-ulcer properties. People with alcoholic stomach ulcers take fenugreek supplements to heal their ulcers. Gel extract made from fenugreek seeds showed significant ulcer protection.
These protective properties are attributed to the antisecretory effects of fenugreek combined with the increased antioxidant capacity of the gastric wall, which reduces damage to the gastric mucosa. The study also determined that fenugreek seed gel was more effective than the drug omeprazole in preventing stomach lesions.
Fenugreek can also help relieve heartburn discomfort. A pilot study found that heartburn symptoms were significantly reduced in subjects with frequent heartburn after taking fenugreek for two weeks. Guy’s study also found that fenugreek is as effective as a non-doctor-prescribed antacid.
Appetite control is another surprising benefit of fenugreek. A clinical study of fenugreek found that fenugreek reduced both appetite and fat intake in subjects.
Because fenugreek is high in fiber, containing 3 grams of soluble fiber per tablespoon, fenugreek can help relieve bloating and difficult bowel movements. Its analgesic properties also help relieve digestive discomfort, creating a protective film on the gastrointestinal lining to help relieve irritation.
4. Fenugreek Can Help Relieve Period Abdominal Pain
The ancient Egyptians used fenugreek to help with menstrual abdominal pain or menstrual discomfort. The current study showed that women who took 900 mg of fenugreek seed powder three times a day on the first three days of their menstrual cycle for two months had less severe and less persistent abdominal pain during their period. Other symptoms of fenugreek repair work include nausea, head pain, fatigue, and vomiting, with no reported adverse side effects.
5. Fenugreek Improves Sexual Interest in Men and Women
Both men and women reported an increase in sexual interest and arousal with the addition of fenugreek supplements.
A six-week study that gave 600 mg of fenugreek to 30 men found that most participants achieved healthier levels of sexual performance, stamina, arousal, and strength. Women who took the same dose of fenugreek extract had significantly higher levels of free testosterone and estradiol after 8 weeks of supplementation, which was the reason for their renewed sexual interest and arousal.
Further research suggests that fenugreek may also help boost testosterone levels in men. An eight-week study gave 30 college-aged men 500 mg of fenugreek per day. These people train with weights four times a week. Testosterone levels decreased slightly in the group not taking fenugreek, while testosterone levels increased and body fat percentage decreased in the group taking fenugreek. Testosterone also has a positive effect on male sexuality.
6. Fenugreek can promote lactation
For moms struggling to get enough breast milk to feed their babies, fenugreek may be a potential natural alternative to doctor-prescribed medicines to maintain breast milk production.
The 66 mothers were divided into three groups. One group took fenugreek tea, the other group took a placebo, and the last group took nothing (control group). The study found that both the placebo and control groups produced 34 milliliters (1.5 ounces) more of breast milk. The fenugreek group produced 73 ml (2.47 oz) more breast milk.
In another study, 77 mothers took fenugreek seed tea for 14 days. The mothers tested found that the tea increased their breast milk production and their babies gained weight.
7. Fenugreek May Help Relieve Inflammatory Skin Responses
Many cultures use fenugreek as a topical plaster to help relieve skin irritation and inflammation. Fenugreek has traditionally been used to repair inflammatory skin conditions such as eczema, ulcers, and pityriasis, or hair follicle infections that lead to abscess formation.
Recent studies have shown that fenugreek seed extract can significantly reduce pain and inflammation in rats with swollen or edema feet. Its inflammatory and analgesic (pain-relieving) effects can be attributed to the mucopolysaccharides and steroidal saponins of fenugreek.
While fenugreek supplements typically come in powder or seed form, there are many other ways you can consume this nutritious herb.
You can use fenugreek in the following ways:
Oral Supplement Capsules – If you’re looking for a really convenient way to experience the blood sugar and cholesterol lowering effects of fenugreek, this method may be ideal.
Herbal Tea – Considering the results of studies on fenugreek’s lactation-promoting effects, drinking fenugreek herbal tea may be especially suitable for breastfeeding mothers. However, supplements may have similar effects to tea. To brew this tea, simply pour a spoonful of fenugreek powder into warm water and stir. You can also boil fenugreek seeds with other inflammation-relieving herbs like turmeric , cinnamon and ginger . Boil for another 10 minutes, and drink after cooling down.
Topical plaster – Using fenugreek seeds to make a topical cream is ideal for repairing skin irritation and inflammation.
Herbal Baths – Using fenugreek seeds or powder in a warm bath can also help relieve inflamed skin conditions such as eczema.
Seeds – Soaking fenugreek seeds in water overnight is a great way to make fenugreek supplements naturally without processing. Just eat a spoonful of soaked seeds in the morning for excellent digestive and blood sugar support.
Sprouts – You can soak fenugreek seeds in water overnight and change the water in the morning to sprout. Repeat this process for two to three days until green shoots appear. Now, they can be added to any vegetable or grain dish and enjoyed. Try sprinkling fenugreek sprouts on a fresh salad or quinoa for extra texture and flavor.
Condiments – Fenugreek is used as a condiment in traditional Indian dishes and can be added to a variety of foods for nutritional value and a delicious nutty flavor. Fenugreek powder and fenugreek seeds are often used in curries and sauces and can be added to your favorite savory dishes.
Fenugreek Risks and Side Effects
Although generally considered safe, there are some minor side effects and potential drug/herb interactions you should be aware of.
Indigestion and diarrhea have been reported with the use of fenugreek. Animal studies have reported more serious side effects. When fenugreek is taken in very high doses, animal studies have shown adverse effects, including decreased fertility, increased risk of miscarriage, DNA damage, and neurological problems. The doses used in these animal studies are far higher than any recommended human consumption.
You should use fenugreek with caution if you are someone with diabetes mellitus who is taking hypoglycemic medications, as fenugreek also has blood sugar-controlling properties.
If you have an eating disorder or decreased appetite, you may want to avoid taking fenugreek, as fenugreek controls appetite, resulting in decreased fat intake.
Always consult your doctor before taking fenugreek or any new herb or supplement.
Key knowledge of fenugreek
Fenugreek has a long history of use as a medicinal and condiment herb and is known in many cultures for its health benefits. From its flavor in Indian curries to its milk-boosting benefits through herbal teas, fenugreek is packed with nutrients and has a pleasant, sweet and savory nutty flavor.
Whatever your concerns, fenugreek is packed with nutrients, including fiber , protein , iron , magnesium , and vitamin B6 , making it delicious, nutritious, and delicious for everyone.
