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.
Take a look at the health benefits of eating fenugreek seeds:
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
You can incorporate fenugreek seeds into your daily diet through the following simple recipes:
Soak fenugreek seeds in water overnight and keep this solution covered. Drink this daily to get the benefits of fenugreek seeds.
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.
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.
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.
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.
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.
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.
You should avoid consuming fenugreek seeds if you are experiencing the following conditions:
Here are the risks involved in the overconsumption of fenugreek seeds:
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.
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