Five Health Benefits Of Fenugreek

Natural treatments have grown in popularity, with more individuals resorting to food as medicine. That means functional foods—foods that have a beneficial effect on health in addition to providing nutrients—are in high demand. Fenugreek, a clover-like plant with numerous research-backed health advantages, is one functional food that’s presently trending. Here’s everything you need to know about fenugreek, including its main health advantages and essential safety warnings.

According to a Nutritionist, there are 5 health benefits of fenugreek that you should be aware of.

First, a little background on fenugreek.

According to the National Center for Complementary and Integrative Health, a branch of the National Institutes of Health, fenugreek is native to southern Europe, western Asia, and the Mediterranean, where it has a long history of usage as a functional food (NIH). Its reputation as a functional meal has now spread to the United States. Fenugreek may be consumed in a variety of ways. As a flavoring ingredient, the plant is often used in ground spice mixes. It’s also available as a supplement, usually in pill form. Fenugreek seeds, which smell and taste like maple syrup, have been used in both cooking and medicine for centuries.

According to a 2017 study published in the journal Molecular Nutrition & Food Research, fenugreek is a “little plant with enormous advantages” for illness prevention and health promotion. The herb is one of the oldest therapeutic herbs used in Ayurveda and traditional Chinese medicine, according to the researchers, and current clinical trials support its use for a range of outcomes. The plant’s advantages are most likely attributable to the presence of many bioactive chemicals, such as polyphenol and flavonoid antioxidants.

What are the Health Benefits Of Fenugreek?

Fenugreek has few nutrients, particularly when compared to the tiny quantity of the plant that is usually consumed. But vitamins and minerals aren’t the only reasons you should try fenugreek. Here are some of the health advantages that fenugreek may provide, according to research:

Diabetes management

A new meta-analysis examined a dozen previously published research on fenugreek and blood sugar management. Researchers discovered that the plant substantially reduced fasting blood glucose levels in individuals with diabetes or pre-diabetes. There were no complaints of liver or renal damage, and the most common adverse effect of fenugreek usage was stomach pain.

Lowering cholesterol

Another scientifically proven fenugreek advantage is its ability to lower blood cholesterol. A meta-analysis of previously published data released in 2020 found that fenugreek supplementation substantially decreased total cholesterol and “bad” LDL cholesterol while raising levels of “good” beneficial HDL cholesterol. The herb proved especially helpful for diabetics who wanted to improve their risk factors for heart disease. According to the Centers for Disease Control and Prevention, people with diabetes are twice as likely to develop heart disease.

Another recent meta-analysis examined the effect of fenugreek on cardiac risk factors and found that the supplement was beneficial in lowering total cholesterol, LDL, fasting blood sugar, and HbA1c. (HbA1c is a measure of how effectively blood sugar has been managed over a three-month period.) Scientists believe that fenugreek may be helpful as a supplementary treatment to reduce cardiometabolic risk factors, but they warn that further study is needed to determine its efficacy.

Relief from menstrual cramps

Fenugreek is often mentioned as a cure for period cramps, and some research backs this up. Research published in the Journal of Reproduction and Fertility compared the effect of 900 mg of fenugreek seed powder in capsule form to placebo on menstrual discomfort in female study participants. The researchers found that individuals who took fenugreek had a substantially greater decrease in period discomfort. Other symptoms reduced by the fenugreek seed group were tiredness, headache, nausea, vomiting, loss of energy, and fainting. There have been no reports of adverse effects from its usage.

Breastfeeding causes an increase in milk supply.

This is a difficult advantage to understand. According to the National Institutes of Health, fenugreek has long been suggested to improve milk production in nursing mothers. Some study backs up the link, but the findings are varied. According to one study, there is a lack of evidence to support the efficacy and safety of taking herbs, including fenugreek, while nursing.

According to a 2018 research published in Evidence-Based Complementary and Alternative Medicine, practitioners should explain both the advantages and possible risks of utilizing fenugreek to assist breastfeeding. The herb’s blood-thinning properties, interactions with medicines and pre-existing diseases, and influence on hunger and hydration status have all been mentioned as potential hazards.

Male health

Fenugreek is also beneficial to men’s health. According to 2020 research, scientific studies indicate that fenugreek extract may boost total testosterone levels in men. Earlier research showed no such rise in testosterone, but it did find that a fenugreek supplement had an overall favorable impact on libido in 60 males aged 25 to 52. This includes increased sexual desire and orgasm, as well as self-reported satisfaction with muscular strength, vitality, and overall well-being.

A 2017 research of 50 males between the ages of 35 and 65 showed that a proprietary fenugreek supplement boosted testosterone in 90 percent of the study participants by up to 46 percent. Furthermore, 85 percent of research participants had higher sperm counts. Mental alertness, temperament, and libido were also improved in the males.

Precautions and side effects

Besides the Health Benefits Of Fenugreek, there are some precautions and side effects. If you want to use fenugreek for any therapeutic reason, consult with your primary care physician or a certified nutritionist first. Patients who are sensitive to other foods in the same plant family may have an allergic response to fenugreek. Allergies to soybeans, peanuts, chickpeas, green peas, and other legumes are examples of this. Fenugreek has been shown to interfere with some lab tests and to interact with various supplements and medicines, including blood thinners and diabetic and lung disease treatments.

GI problems such as diarrhea, bloating, nausea, and flatulence are other possible fenugreek side effects. The NIH warns that instances of liver damage have been documented in individuals who take fenugreek alone or in combination with other plants. Furthermore, fenugreek is not safe for usage during pregnancy in amounts higher than what is found in food, and it should not be taken as a supplement by youngsters.

Finally, since there is no standard formulation or dosage for fenugreek supplements, you must ensure that the quantity and duration of usage are suitable for your requirements. While fenugreek is all-natural and has some excellent studies to back it up, there is a lot to consider when using it correctly. Consult a health expert for assistance in navigating this or any other herb.