By: Mansi Arora
What is Fenugreek?
Fenugreek is an herbal plant about 2 to 3 feet tall with green leaves, white flowers, and small pods. The pods contain small, golden-brown seeds that can be consumed. Fenugreek has several health benefits and is used to cure many diseases as an alternative to modern medicine.
Many people use its fresh dried seeds, leaves, and the roots as a spice, health supplement, or flavoring agent. Fenugreek is heavily consumed in the Mediterranean region, southern Europe, and western Asia.
What are the other names?
Fenugreek has many names. Scientifically it is known as Trigonella foenum-graecum. Some of the most common names are Alholva, Greek clover, Greek hay, Bird's foot, Fenugrec, Methi, Hu lu ba, Trigonella, Bockshornklee, Woo Lu Bar.
Scientific Benefits of Fenugreek
i) Help control diabetes and blood sugar levels
Fenugreek is found to be helpful for people with diabetes. The seeds can control the usage of sugar in the body and regulate the level of insulin. It is able to slow digestion and the absorption of sugar and carbohydrates.
A study conducted on mice in 2017 showed that mice fed on a high-fat diet with 2 percent fenugreek seed for 16 weeks had better glucose tolerance than those who did not consume the seeds. (https://www.medicalnewstoday.com/articles/324334#benefits)
ii) Lose weight
Fenugreek is loaded with fibers that help restrict your appetite. Galactomannan, a water soluble fiber, swells up and fills the stomach, thereby making you feel full for a longer period of time. The seeds also assist in increasing metabolism as it generates heat in the body when consumed. The increase in the metabolism will assist in weight reduction. In 2015, a study (JiYoung Bae, JiEun Kim, Ryowon Choue, Hyunjung Lim: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525133/) was conducted on nine overweight Korean participants. The females drank fennel, fenugreek or placebo tea before lunch. Those who drank fenugreek tea felt less hungry, full and had a low appetite.
iii) Prevent hair loss
Fenugreek has two essential nutrients that are essential for hair growth i.e. flavonoids and saponins. These two components induce hair growth. The antibacterial and antifungal properties in the seeds strengthen hair follicles, fight scalp irritation and dandruff, and promote hair growth.
iv) Promotes healthy digestion
Consuming fenugreek on a daily basis helps with digestion and improves bowel movement. The seeds are a great source of antioxidants and fiber. It assists in improving digestive problems, acid refluxes, and flushing out harmful toxins from the body. In addition, it also helps reduce stomach inflammation and heartburn. In Traditional Chinese Medicine, fenugreek (known as Hu Lu Ba) is known to break up stuck energies and cool inflammations within the digestive system.
v) Improve kidney functions
Fenugreek assists the kidney by reducing the development of kidney stones and improving the overall quality of kidney tissue. A study was conducted in 2007 on laboratory animals to show if fenugreek helps the calcification in their kidneys. The results indicate that animals who received fenugreek supplements had less calcification in their kidneys. Also, the level of calcium in the kidney tissue was lower compared to other animals.
Furthermore, fenugreek is able to improve the reproductive systems, soothe muscle pain, reduce menstrual cramps, regulate liver function and moisturize dry skin.
Although the benefits of fenugreek are incredible, one should consume it in moderation. If anyone has any complicated health issues and is on various medications, it is better to consult your doctor first before consuming the herb.
Questions:
Q: What minerals and vitamins do the fenugreek seeds contain?
A: Fenugreek seeds include various types of minerals and vitamins such as calcium, zinc iron, phosphorus, riboflavin, magnesium, carotene, thiamine, niacin and vitamin C. Vitamin C helps with growth, development, repair of all body tissues, iron absorption, and much more. Magnesium is important to regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, and DNA. Carotene is converted into vitamin A when it enters the human body. Vitamin A is good for healthy skin and mucous membranes, our immune system, and good eye health and vision.
Q: What is the best time to consume fenugreek seeds?
A: Consume one teaspoon of fenugreek seeds in the morning on an empty stomach. Taking fenugreek seeds in the morning on an empty stomach helps to control blood sugar levels and helps lose weight.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525133/
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