Fenugreek is a herb that belongs to the same family as soy. According to some studies, fenugreek may have a variety of health benefits.
It’s a common ingredient in Indian cuisine and is frequently used as a supplement.
Fenugreek is a plant that grows to be between 60 and 90 cm tall. It has green leaves, small white flowers, and pods with golden-brown seeds.
Fenugreek has been used in alternative and Chinese medicine for thousands of years to treat skin conditions and a variety of other diseases.
Fenugreek Health Benefits
Here are 8 scientifically proven health benefits of Fenugreek.
1. Control Diabetes and Blood Sugar Levels
Several studies have shown that at least four fenugreek compounds have anti-diabetic properties.
They primarily reduce intestinal glucose absorption, delay gastric emptying, improve insulin sensitivity and action, and decrease lipid-binding protein concentrations.
People with type 1 diabetes were given 50 grams of fenugreek seed powder at lunch and dinner in one study. After 10 days, participants had lower blood sugar levels and lower total and bad cholesterol.
2. Fenugreek Benefits for Men
One of the most common reasons men take fenugreek supplements is to increase their testosterone levels.
According to some studies, it has beneficial effects such as increased mental alertness, mood, and libido.
In an 8-week study, 30 college-aged men lifted weights four times per week, with half of them receiving 500 mg of fenugreek daily.
While the non-supplement group saw a slight decrease in testosterone, the fenugreek group saw an increase. This group also had a 2% decrease in body fat.
In a 2017 study, 50 male volunteers took a fenugreek seed extract for 12 weeks. Approximately 85 percent of the participants had a higher sperm count.
3. Fenugreek Benefits for Women
Fenugreek may help stimulate breast milk production and ease flow in women. Traditional Asian medicine practitioners have long recommended fenugreek for this purpose.
In a 2014 study, 25 new mothers drank three cups of fenugreek tea daily for two weeks and saw an increase in milk volume in the first few weeks.
Despite the fact that this study is encouraging, you should discuss any concerns about breastmilk production with your midwife or medical practitioner.
4. Fenugreek Benefits for Weight Loss
Fenugreek may suppress the appetite and increase feelings of fullness, which may aid in weight loss by reducing overeating.
In a study, nine overweight Korean women drank fennel, fenugreek, or placebo tea before lunch. Those who drank fenugreek tea felt less hungry and more satisfied.
Fenugreek fiber extract powders may cause a feeling of fullness due to their fiber content.
5. Anti-inflammatory Effects
Because of its high antioxidant content, fenugreek has great potential as an anti-inflammatory agent. It relieves pain and swelling while also promoting wound healing.
According to the findings of a 2012 study, the high antioxidant flavonoid content of fenugreek seeds can reduce inflammation.
6. For Better Heart Health
Fenugreek may help regulate cholesterol levels and blood pressure, lowering the risk of developing heart disease and improving heart health.
This could be due to the fact that fenugreek seeds contain approximately 48 percent dietary fiber, which can help lower blood pressure and, as a result, lower your risk of developing heart disease.
7. Treat Menstrual Cramps
Fenugreek has long been used in traditional medicine to treat menstrual cramps.
In a 2014 study, 51 women with painful periods took fenugreek seed powder capsules three times a day for the first three days of their periods for two months. Between the months, they had shorter periods of pain and fewer symptoms.
8. Fenugreek Benefits for Hair
Fenugreek is used as a natural hair loss treatment or to stimulate hair growth. They can also be used to prevent and treat dandruff.
Fenugreek seeds can be eaten or applied topically to the scalp for maximum benefit.
Side Effects of Eating Fenugreek
For healthy people, fenugreek appears to be relatively safe. However, less serious side effects such as diarrhea and indigestion have been reported anecdotally, as with most supplements.
A significant drop in blood sugar may also result from high doses. As a result, if you take diabetes medication, you should avoid fenugreek because it can cause hypoglycemia or low blood sugar.
Fenugreek may also cause cross-reactive allergies. To be safe, avoid fenugreek if you are allergic to peanuts, chickpeas, or coriander.
Before beginning a new supplement, always consult with a medical professional. Most importantly, make sure you’re using a safe dose.