The botanical name of fenugreek is Trigonella foenum graecum (Trigonella foenum-graecum Linn. & Syn-Trigonella tibetana (Alef.) Vassilcz.). It is a plant of the Fabaceae family. In English Fenugreek seeds is also called Greek hay and Greek clover and in various Indian languages Methi.
What is fenugreek seed?
Fenugreek seeds are the golden-brown seeds of the Fenugreek plant — an annual plant in the family Fabaceae, or Trigonella foenum-graecum. They’re common in Indian culinary uses and often taken as a supplement.
Although they are referred to as “seeds,” fenugreek seeds are the fruit of the fenugreek herb.
This plant is a clover-like herb native to the Mediterranean region and has green leaves, small white flowers, and pods that contain small, golden-brown seeds related to maple syrup.
They’re slightly golden to brown in color and have a slightly sweet, nutty and, bitter taste. They have a history of use as a household spice, thickening, and alternative traditional medicine and Chinese medicine — and perhaps for good results.
Recently, its seeds, powder, and extracts are also used in many skin and hair care products, such as soap, shampoo, and cosmetics to treat skin conditions and many other diseases.
Modern science is starting to link fenugreek seeds to health benefits ranging from boost breastmilk production to increased protection from infections and manages blood sugar levels.
This article reviews the science behind fenugreek seeds’ benefits and uses of fenugreek seeds in your diet.
What are the benefits of fenugreek seeds?
Fenugreek seeds are incredibly rich in nutrition, contain significant amounts of vitamins, protein, fiber, and important antioxidants. Because of this, they have been linked with numerous health benefits and have been used in alternative, Chinese, Indian, and Ayurvedic medicine as well often taken as a supplement.
Fenugreek is a source of nutrients
Fenugreek seeds come in several dozen varieties they all are rich in many essential nutrients.
Some of these nutrients include in one tablespoon or 11.1 grams. (study)
- Fiber: 3 grams
- Protein: 2.55 grams
- Carbs: 6 grams
- Fat: 1 gram
- Iron: 20% of the Daily Value (DV)
- Manganese: 7% of the DV
- Magnesium: 5% of the DV
- Cholesterol: 0
Seeds containing a excellent amount of protien, fiber and minerals, and this helps makes it a strong antioxidant.
They contain significant amounts of trigonelline, lysine, l-tryptophan and also contain a larg amount of selenium, zinc, magnesium, and manganese.
Enhances breast milk production and flow
After delivery, there is nothing better for the newborn than mother’s milk. In such a situation, a lactating woman can consume fenugreek or fenugreek tea instead of supplements.
Research suggests that fenugreek may be a safe, natural alternative to milk enhancement as well increase breastmilk production and baby’s development.
Fenugreek is an excellent source of galactagogues. It easily increases the production of milk in women. Apart from this, many other properties are found inside fenugreek, these properties also improve the quality of milk, which helped babies gain more weight. (study)
Some studies also suggest that taking fenugreek seed powder alone or in the form of tea with other substances can also increase the amount of milk.
One small human study suggests that taking diabeties medication together with fenugreek decoction may lower blood sugar levels as well may aid metabolic conditions, more effectively than medication alone.
Evidence supports the role of fenugreek in blood sugar control and treatment of type 1 and 2 diabetes. In one study, people with type 1 diabetes took 50 g seed powder at lunch and dinner for 10 days. The participants experienced control blood sugar levels and a reduction in total and LDL (bad) cholesterol. (study)
Evidence supports fenugreek role is like a panacea. Seed are high in fiber and is beneficial for patients with both type 1 and type 2 diabetes. Fenugreek helps in reducing the level of glucose present in the blood. Morever, fenugreek also contains amino acids that are believed to have anti-diabetic properties, which increase insulin sensitivity and help break down sugar present in the blood. (study)
The hypoglycemic effect present in fenugreek seeds is also known to reduce the blood suger level. (study)
Good for digestive health
Fenugreek is also excellent for the digestive system.
Since seeds are rich in fiber and antioxidants, it helps in flushing out the toxins present in the body and makes the digestive system strong as well helps in easy bowel movement. (study)
Therefore, it is beneficial to drink fenugreek water every morning on an empty stomach for better digestion and enhances the digestive power of the body.
Boost Testosterone levels in men
Evidence supports fenugreek’s role in may boost testosterone levels as well as strength and improved sexual function in men.
One of the most common reasons for men to use fenugreek is to boost testosterone in men. Some studies have found it to have beneficial effects, including increased libido.
According to research, the properties of fenugreek have been considered useful in the regulation of hormones. Fenugreek increases the level of testosterone by inhibiting the production of estrogen in the body of men. Increasing the level of testosterone leads to the development of muscle mass and an increase in sperm levels as well as improved mental alertness, mood, and libido.
Lower cholesterol and triglyceride levels
Fenugreek is unique in reducing cholesterol.
Recently, scientific evidence suggests, seeds have the ability to reduce cholesterol and low-density lipoprotein or bad cholesterol.
Along with this, seeds contain a flavonoid called naringenin and anti-oxidant properties, which help in reducing lipid levels in the blood as well as reducing the increased cholesterol.
Although more research is needed this regarding.
Reduce inflammation and Arthritis pain
To deal with Arthritis, fenugreek is a panacea that has been used as a home remedy for natural pain and knee pain for centuries.
Seeds are rich in linolenic and linoleic acid. The petroleum ether extract of this acid has anti-inflammatory properties, which helps in getting rid of Arthritis inflammation.
Morever, Apart from this, Fenugreek has properties like iron, calcium, phosphorus, anti-inflammatory, and anti-oxidant, which helps in getting rid of joint pain and provide relief from arthritis pain.
How To Make Fenugreek Water
- Take 1 big bowl and put water in it and put 2 spoons of fenugreek seeds in that water and keep it to soak overnight. Strain the water after waking up in the morning and drink this water on an empty stomach.
- Fry 1 teaspoon of fenugreek seeds in a pan without oil, and then put it in a blender and make its powder. Add 1 teaspoon of fenugreek powder to a glass of warm water, mix and drink this water on an empty stomach every morning.
How to add fenugreek seeds in the diet
- Roast fenugreek seeds on medium heat for a minute or two and then they become a versatile addition to salads, soups and stews. It can be used for lunch or dinner.
- Fenugreek seeds can be soaked in hot water and added to salad dressings, ground can be sprinkled into hot food, or soaked fenugreek paste can be made.
- After soaking the fenugreek seeds in water overnight, tie them in a cloth. After keeping it like this for a few days, the fenugreek seeds will sprout. Then it can also be consumed raw in the morning.
- Herbal tea of fenugreek seeds can also be made, for this add a spoonful of the seeds in boiling water and boil it for some time. Lemon and honey can be added to enhance the taste of tea.
Based on the available evidence, fenugreek seeds has been shown to reduce blood sugar levels and heartburn, boost testosterone, and enhances breast milk production. Fenugreek may lower cholesterol levels, reduce inflammation and help with appetite control, but more research is needed to confirm this in humans.
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