Health Benefits of Fenugreek

Fenugreek is a herb mostly found in parts of Europe and Asia. It is usually found in the form of seeds and leaves and offers some significant health benefits. These include stimulating breast milk production, controlling diabetes and so on and so forth. If you are curious to know more about the health benefits of fenugreek and other related information, keep scrolling.

What Are the Top Health Benefits of Olives?

benefit of fenugreek — (source: nutraingredients)

Take a look at the health benefits of eating fenugreek seeds:

1. Stimulates Breast Milk Production

Breast milk is the best nutrition source for a baby's overall growth. However, several mothers suffer from producing an adequate amount. For ages, fenugreek has been used as a natural alternative to stimulate breast milk production. Although this fact may seem encouraging, it is advisable to consult a doctor before consuming it.

2. Controls Diabetes

The essential compounds in the fenugreek seeds help to keep type 1 and type 2 diabetes in check. These seeds contain 4-hydroxy isoleucine, which helps to increase insulin secretion and lower the glucose level in the blood. In addition, it has soluble fibre, which delays the digestion of carbohydrates in the body and maintains the glucose level. Besides, galactomannan also helps to control blood sugar levels.

3. Prevents the Growth of Cancer Cells

Fenugreek seeds have diosgenin. It aids in synthesising progesterone and cortisone, and hormones. These hormones prevent the growth and proliferation of cancer cells in the body. Besides, fenugreek seeds have high amounts of antioxidants which helps to eliminate free radicals from the body. Free radicals are extremely reactive species that damage DNA and may cause mutations and cancer. By removing the free radicals from the body, these seeds prevent the risk of developing mutation-induced cancer.

4. Reduces Inflammation

Fenugreek seeds have anti-inflammatory properties. The 4-hydroxy isoleucine in it plays an effective role in reducing swelling and pain. It also helps in healing wounds. Furthermore, it has a bioactive compound that inhibits the functioning of multiple inflammation-inducing enzymes. Other bioactive compounds that provide fenugreek seeds with anti-inflammatory properties are alkaloids, saponins, and apigenin. Though the anti-inflammatory effects of all these compounds are not supported by sufficient research; still, these seeds help to improve the overall immunity system.

5. Relieves Menstruation Pain

Fenugreek seeds are effective in relieving pain, fatigue and nausea during menstruation. Moreover, they help in developing haemoglobin in the body. This provides energy and helps in regulating menstruation health. It also helps in preventing the condition of anaemia.

6. Aids Digestion

Fenugreek seeds have anti-microbial and anti-fungal properties. This is because of scopoletin and phenolic compounds in them. These compounds destroy the bacteria found in the gut. Besides, seeds' anti-fungal properties are due to flavonoids. Therefore, it improves the condition of gastrointestinal disorders and also heals wounds.

7. Maintains Heart Health

One of the benefits of eating fenugreek seeds is that they help to reduce the serum cholesterol, LDL and triglyceride content in the blood, which causes hypocholesterolemia. Saponi, a bioactive compound in fenugreek seeds, further helps to maintain heart health. This compound combines with bile acids and makes micelles in the intestine. These micelles are large enough for the body to absorb them. In this way, the presence of unhealthy lipids in the blood reduces and maintains heart health in the long run.

8. Controls Obesity

Fenugreek seeds are a rich source of mucilaginous fibre, which has galactomannans. The high amount of fibre helps to reduce the absorption of glucose. This induces a feeling of fullness and regulates proper bowel movements. Moreover, the 4-hydroxy isoleucine compound in them helps to decrease the glucose amount in the blood. All these improve metabolism, thus causing weight loss.

9. Promotes Hair Growth

Fenugreek seeds are effective in reducing hair fall and increasing hair growth. It is also used for treating dandruff. Besides, it is also known for making hair follicles healthier. To obtain the maximum advantages of fenugreek seeds for hair fall, consume them or use their extracts on the scalp.

10. Stimulates Production of Testosterone

Fenugreek seeds have furostanolic saponins. This compound helps in the production of testosterone, a male hormone. It also improves libido among older males with lower testosterone levels.

What Are the Nutritional Values of Fenugreek Seeds?

The detailed information on the nutritional content of 100 grams of fenugreek seeds is represented in a tabular format below:

Nutrients	Nutritional Value
Energy	333 Kcal
Carbohydrates	44.1 g
Protein	26.2 g
Fat	5.8 g
Fibre	48.6 g
Potassium	530 mg
Phosphorous	370 mg
Magnesium	190 mg
Calcium	160 mg
Sodium	19 mg
Iron	6.5 mg
Copper	0.71 mg

How to Include Fenugreek in Your Diet?

You can incorporate fenugreek seeds into your daily diet through the following simple recipes:

1. Morning Drink With Fenugreek

fenugreek morning drink — (source: cloudfront)

Soak fenugreek seeds in water overnight and keep this solution covered. Drink this daily to get the benefits of fenugreek seeds.

2. Sprouted Fenugreek Salads

fenugreek sprouts salad — (source: squarespace)

Combine fenugreek seeds with carrot, tomato, onion, cucumber, and salt to make this salad. Season it with lemon, salt and black pepper and keep it at rest for around 30 minutes to 1 hour to marinate this mixture properly. Top it up with a few coriander and mint leaves.

3. Add Fenugreek to Your Daily Lentil Curry and Vegetable Dishes

You can get the benefits of fenugreek leaves by adding them to your regular lentil and other curries to make them more flavourful. Furthermore, you can dry roast the fenugreek seeds and make a powder out of them. Keep this powder in an airtight container to add it to your favourite vegetable preparation that you cook daily.

4. Lemon Honey Drink With Fenugreek Seeds

fenugreek lemon and honey — (source: thehansindia)

Add one teaspoon of fenugreek seeds to one glass of hot water. Seep them for around 10 minutes. Strain the solution and squeeze lemon and a small amount of honey to complete the making of your hot cup of healthy tea.

5. Add Fenugreek Leaves to Paratha

fenugreek paratha — (source: luv4foodntravel)

To spice up the paratha, combine two cups of wheat flour with salt, chopped fenugreek leaves, half a teaspoon of chopped garlic, and 1 or 2 chopped green chillies. Add water to make a dough. Finally, take the dough and form medium-sized balls, roll it and cook it in a pan.

6. Methi Ladoos

You can make ladoos with methi or fenugreek. All you need to do is combine stir fry 1 cup of wheat flour on 60 gms of clarified butter for 30 minutes. Once the colour gets slightly light brown, turn off the heat and allow the mixture to cool completely. Add ingredients to the cooled mixture, like jaggery, dry ginger powder, powdered fennel and fenugreek seeds. Make a ball out of this mixture, and you may garnish it with pistachios and almonds.

7. Fenugreek Tea

To prepare this fenugreek tea, roast some fenugreek seeds on a low flame for 2 minutes. After letting them cool, grind them into powder. Add this powder to cold or warm water, and your tea will be ready.

What Are the Side Effects of Overeating Olives?

You should avoid consuming fenugreek seeds if you are experiencing the following conditions:

Pregnant Women: If you are pregnant and consume fenugreek seeds in large amounts, then it may cause early contraction and malformations in the baby. Besides, eating fenugreek seeds before delivery may cause unusual body odour on your baby.
Children: Tea made from fenugreek seeds is unsafe for drinking by children. Besides, consuming raw fenugreek seeds is also not recommended for children.
Allergic Reactions to Fabaceae: If you experience allergic reactions to plants from the Fabaceae group, you may experience the same after consuming fenugreek seeds.
Low Blood Pressure: If you are suffering from low blood pressure, consult a doctor before taking fenugreek seeds. This is because consuming fenugreek seeds may further lower your blood pressure level.
Surgery: Stop consuming fenugreek seeds 2 weeks before the scheduled date for surgery. This is because consuming these seeds may affect blood pressure and sugar levels after or during surgery.

What Are the Side Effects of Overeating Fenugreek?

Here are the risks involved in the overconsumption of fenugreek seeds:

Causes Diarrhoea: Consuming fenugreek seeds more than the recommended dietary requirement can lead to diarrhoea.
Causes Pungent Smell: You may get a strong, pungent smell from your body if you consume an excess of fenugreek seeds. This odour is harmless and can linger on your body for a few hours.
Lowers Glucose Level: Overconsumption of fenugreek seeds can further lower your blood sugar levels. Moreover, if you are taking anti-diabetic medicines, it may interfere with their medicinal effects and can severely reduce the glucose level in the blood.
Severely Impacts Sinus Infection: Applying extracts or paste of fenugreek seeds on the scalp is said to provide a cooling effect. However, if you have asthma or sinus, avoid such external applications on the scalp.
Causes Skin Issues: Applying fenugreek seeds on the skin in the form of a herb may trigger allergies, irritations, rashes or redness on the skin. So, if you experience the same, it is advisable to avoid the application of fenugreek seeds on your skin.
Causes Problems in Menstruation: Overconsumption of fenugreek seeds can disrupt the menstruation health of women. For instance, fenugreek seeds contain phytoestrogens, which increases the uterus lining and leads to heavy bleeding in the first few cycles. Moreover, excessive intake can also cause delayed menstruation.

To conclude, there are several health benefits of fenugreek. However, overconsumption can be problematic. Therefore, it is essential to consult with a healthcare professional about the daily intake amount to avoid any side effects on health.

Frequently Asked Questions

✓ Does consuming fenugreek seeds provide radiant skin?

Fenugreek seeds help to kill the free radicals present in the body, which causes dark spots and wrinkles. These seeds lighten the skin tone and prevent outbreaks of pimples.

✓ Does consuming fenugreek seeds help in reducing heartburn?

Yes. Fenugreek seeds effectively reduce heartburn. These seeds serve as cooling agents and help to lower the extreme heat in the digestive tract.