Fenugreek is a famous herb in the Mediterranean and West Asia. People all over the world use it as a spice for sauces and different dishes. It's a key ingredient in making Middle Eastern pastrami (my favorite cold meat). However, that's not all; people use fenugreek seeds for diabetes, diarrhea, increasing hair growth, period cramps, lactation, and much more. What's true and what's a myth? And does it have any side effects? That's what I will share with you in this blog post.
What is Fenugreek?
Fenugreek, also known as methi, is an annual plant. Both the seeds and the leaves of fenugreek herb are edible. The seeds have a strong and bitter taste, and they are used in foods and medicine.
We can safely say that fenugreek is one of the oldest medicinal plants out there. It dates back to 1500 BC, when its benefits and description were mentioned in the ancient Egyptian Ebers Papyrus. The ancient Egyptians used fenugreek to treat burns and induce birth, and they also used it for mummification. The Greeks used it to treat infections, and the Romans used it to treat fevers, wounds, and respiratory issues.
The use of fenugreek was not limited to food and medicine, but there was also some superstition surrounding it. For example, during the Jewish-Roman war, fenugreek was mixed with boiling water, and this mixture was poured around the city to ward off the enemy.
nutritional values
The nutritional values per 100 g, according to USDA, are as follows:
Energy 323 kcal
Water 8.84 g
Total lipid (fat) 6.41 g
Protein 23 g
Carbohydrate 58.4 g
Fiber 24.6 g
Iron. 33.5 mg
Calcium 176 mg
Magnesium 191 mg
Potassium 770 mg
Phosphorus 296 mg
Sodium 67 mg
Copper 1.11 mg
Zinc. 2.5 mg
Manganese 1.23 mg
Selenium 6.3 µg
Thiamin 0.322 mg
Vitamin C 3 mg
Riboflavin 0.366 mg
Vitamin B-6 0.6 mg
Niacin 1.64 mg
Folate. 57 µg
Vitamin A 3 µg
Threonine 0.898 g
Fatty acids 1.46 g
Tryptophan 0.391 g
Lysine 1.68 g
Isoleucine 1.24 g
Methionine 0.338 g
Cystine 0.369 g
Phenylalanine 1.09 g
Tyrosine 0.764 g
Leucine 1.76 g
Valine 1.1 g
Arginine 2.46 g
Alanine 1.02 g
Aspartic acid 2.71 g
Histidine 0.668 g
Glutamic acid 3.99 g
Glycine 1.31 g
Proline 1.2 g
Serine 1.22 g
Health Benefits of Fenugreek
Fenugreek has been used since ever as a medicinal plant, and until today, many people use it as an alternative medicine or as a supplement because of its nutritional value. Let's explore the health benefits of this magical plant.
1. Fenugreek for Diabetes
My aunt and her husband both have diabetes, and they keep fenugreek seeds by their sides all the time. They swallow the seeds or drink their water; sometimes they even have it with milk tea. They say that helps them a lot in controlling blood sugar levels. In fact, fenugreek is one of the favourite diabetes natural remedies for a lot of patients.
Fenugreek may be helpful for diabetic patients because it stimulates insulin secretion and improves glucose tolerance through direct stimulation of pancreatic beta cells. It also inhibits glucose absorption in rodents, so this too might be a contributor to its anti-diabetic effect¹.
2. Fenugreek for Diarrhoea
This was the first medicinal use I knew of for fenugreek seeds. When I was a kid, whenever I had diarrhea, mom used to give me a teaspoon of fenugreek seeds. I would swallow them with water, and then that's it—bye bye diarrhea! When I first had IBS, I used to have morning diarrhea a lot. I used my mom's remedy, and it didn't fail. In this, its effect is similar to that of black seeds.
A study that observed the effect of fenugreek on inhibiting castor oil-induced diarrhea concluded that fenugreek seeds extract has a significant inhibitory effect on diarrhea².
3. Fenugreek and Breastfeeding
The effect of fenugreek on lactating mothers is one that has been studied a lot. It's true that fenugreek increases milk production. But, the moms who tried this said that although there was an increase in milk production, this increase was mild to moderate.
The effect of fenugreek seeds on lactation is stronger in the first weeks of breastfeeding, and if your baby is underweight, then he or she would probably witness an increase in weight.
For a stronger effect, you can mix it with honey.
4. Fenugreek Seeds for Hair
Several weeks ago, I found my sister making a fenugreek seed concoction. I asked her what it was for. She told me that she wants to use it for her hair because this is the trend now!
When I did my research, I found that the effects that fenugreek has on hair are truly amazing. You will know what I mean when you read the section below.
Fenugreek Might treat or reduce dandruff.
It might reduce itching and a flaky scalp.
Fenugreek can increase the thickness and volume of your hair.
Those effects could be attributed to the zinc, protein, and saponins that we find in fenugreek seeds. However, more studies are needed in this area.
5. Fenugreek and Skin
Fenugreek seeds might also promote skin's health, help you fight against acne, and reduce wrinkles. The anti-acne effect is attributed to the anti-inflammatory and antibacterial properties of fenugreek seeds. Fenugreek seeds can also reduce wrinkles because of their antioxidant activity.
6. Fenugreek and menstrual cramps
Using fenugreek seeds during menstruation can reduce the severity of menstrual pain and cramps ³.
How to Use Fenugreek:
You can use fenugreek seeds in multiple ways. For example:
Swallow the seeds directly: take a teaspoon of fenugreek seeds and swallow them with a lot of water. This is the way I take it when I have diarrhea.
Grind the seeds and make a paste for your skin and hair
Boil fenugreek seeds and drink their water.
You can use Fenugreek seeds water as homemade leave-in conditioner for your hair.
Side Effects of Using Fenugreek Seeds:
Unfortunately, using fenugreek seeds doesn't come without side effects; some of them are:
Weight gain: yes, fenugreek can lead to an increase in weight. In countries like Sudan, where women prefer curves, they eat fenugreek porridge a lot before marriage to help them gain weight.
A noticeable change in sweat odor.
Taking a large dose can cause diarrhea.
Precautions:
Do NOT use fenugreek seeds if you are pregnant, as they may cause uterine contractions.
Fenugreek might lower blood sugar levels; that's why you should pay attention to your readings if you want to use it, especially with anti-diabetic drugs. It's preferable to consult your doctor first.
Fenugreek might slow clotting. Don't use it if you are taking drugs that slow blood clotting, as that might cause bruises and bleeding.
Conclusion:
Fenugreek seeds are a spice and an herb that have been used in ancient traditional medicine by a lot of cultures. Fenugreek seeds may have anti-diabetic and anti-diarrhoeal activity. It can be used to increase milk production in the first few weeks, and it may also promote your skin and hair health. Fenugreek seeds might also reduce the severity of menstrual pain and cramps. However, using them should be done with caution.
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