What is fenugreek?
Fenugreek (scientific name: Trigonella foenum-graecum) is a plant with green leaves, flowers and golden-brown seeds. It has been used in medicines to treat skin diseases and other ailments. It is a common fragrance and thickening agent in products such as soaps and shampoos. Fenugreek seeds and powder are used in Indian cuisine because they are nutritious and have a sweet, nutty flavor.
plant characteristics
Fenugreek is a perennial plant with green leaves and white flowers. Its seeds, the most commonly used part, are yellow-brown, slightly horn-shaped, and have a special aroma.
Origin and distribution
Fenugreek originated in the Mediterranean region and South Asia and is now widely cultivated around the world. It typically grows in warm climates and requires full sun and well-drained soil.
use
Fenugreek has a wide range of uses in culinary, medicinal and nutritional supplements. The seeds are commonly used in seasonings, spices, breads and baked goods and have a unique bitter-sweet taste. Fenugreek is also used as an herbal medicine and is thought to have a variety of health benefits, including improving digestion, promoting milk production, regulating blood sugar, strengthening the immune system, and more.
nutritional value
Fenugreek is rich in protein, fiber, minerals such as iron, calcium, magnesium and zinc, and vitamins such as vitamin A, vitamin C and vitamin K. It also contains plant compounds, such as flavonoids and steroid saponins, which have antioxidant and anti-inflammatory effects.
nutrient content
One tablespoon or 11 grams (g) of whole fenugreek seeds contains 35 calories and a variety of nutrients, including:
- Fiber: 3 grams
- Protein: 3 grams
- Carbohydrates: 6 grams
- Fat: 1g
- Iron: 21% of the Daily Value (DV)
- Manganese: 6% of daily value
- Magnesium: 5% of daily value
health benefits
Fenugreek is believed to have a variety of health benefits. Its seeds and leaves can help lower blood sugar levels and improve diabetes management; promote lactation, helping lactating women increase breast milk supply; improve the digestive system and relieve indigestion and gastrointestinal problems.
Effects on breast milk production
Breast milk is essential for a baby's development, but some people have trouble producing enough. Fenugreek is a natural alternative that has been shown to increase breast milk production. One study found that drinking herbal tea containing fenugreek seeds can help new mothers produce more milk, leading to weight gain in babies. Another study showed that fenugreek tea significantly increased the amount of breast milk pumped. Although these studies used herbal teas, supplements may have the same effect. If you have any questions about breast milk production, always consult a health care professional.
Effects on testosterone levels in men
Men often use fenugreek supplements to increase testosterone levels and increase libido. In one study, taking 300 mg of fenugreek twice daily for 8 weeks in combination with resistance training showed a significant increase in testosterone levels and a decrease in body fat. Another study showed that taking 600 mg of fenugreek extract along with other supplements improved sexual function and libido. However, further research is needed to fully understand the effects of fenugreek supplements.
May help control diabetes and blood sugar levels
Fenugreek may help treat metabolic diseases such as diabetes. One study showed that people with type 2 diabetes who took 5 grams of fenugreek seed powder twice daily for 2 months reduced fasting blood sugar levels, abdominal fat, body mass index, and glycosylated hemoglobin levels. The high fiber content in fenugreek also helps with blood sugar control, even in people without diabetes. Replacing 10% of refined wheat flour with fenugreek powder in bread can lower blood sugar levels in non-diabetics.
Other Health Benefits of Fenugreek
Many of these uses have not been fully studied. Preliminary research shows fenugreek may help:
- Appetite Control: Some studies show reduced fat intake and appetite. A 14-day study found that participants spontaneously reduced their total fat intake by 17%.
- Cholesterol levels: Some evidence suggests fenugreek can lower cholesterol and triglyceride levels.
- Heartburn: A two-week pilot study of people with frequent heartburn found that fenugreek reduced their symptoms. In fact, it's as effective as antacid medications.
- Inflammation: This herb has anti-inflammatory effects in rats and mice. More research is needed to confirm this in humans.
- Some reviews and anecdotal reports from traditional medicine suggest that fenugreek can help improve metabolism, relieve digestive problems, and treat many other ailments.
How to use fenugreek
Recommended dosages for fenugreek supplements vary depending on the specific formulation and desired benefits. There is no universally recommended dosage. Research shows that testosterone-based studies use 250-600 mg of fenugreek extract, while breast milk production studies use 1-6 grams. Higher doses (5-25 g) have been used in cholesterol and blood sugar control studies. It is generally recommended to take the supplement with a meal, especially the highest carbohydrate meal of the day, for optimal blood sugar control. Be sure to follow the dosage instructions on the label and ask a health care professional if you are unsure.
Food recommendations
Fenugreek seeds can be used directly in cooking, powdered or soaked. They are often used in dishes such as curries, stews, breads and pastries to add a unique aroma and flavor to food.
Safety and side effects
Fenugreek is generally considered safe, but some side effects have been reported. These include diarrhea, indigestion, and decreased appetite, which can be a problem for people with eating disorders or trying to gain weight. Additionally, some people report strange body odor, but this has not been confirmed. Fenugreek can affect blood sugar levels, so be careful if you are taking diabetes medications or other supplements that lower blood sugar. Animal studies have shown potential side effects at high doses, but these results have not been confirmed in humans.
interactive
Use this combination with caution
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Diabetes Medications (Anti-Diabetic Medications) Interact with Fenugreek
Fenugreek may lower blood sugar levels. Taking fenugreek with diabetes medications may cause your blood sugar to drop too low. Monitor your blood sugar closely.
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Drugs that slow blood clotting (anticoagulants/antiplatelet drugs) interact with fenugreek
Fenugreek may slow blood clotting. Taking fenugreek with medications that slow blood clotting may increase your risk of bruising and bleeding.
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Warfarin (Coumadin) interacts with fenugreek
Warfarin is used to slow blood clotting. Fenugreek may also slow blood clotting. Taking fenugreek with warfarin may increase the chance of bruising and bleeding. Be sure to have your blood checked regularly. Your warfarin dose may need to be changed.
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Theophylline interacts with fenugreek
Fenugreek may reduce the amount of theophylline your body absorbs. Using fenugreek while taking theophylline may reduce the effects of theophylline.
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Clopidogrel (Plavix) interacts with fenugreek
Fenugreek may change the way your body breaks down clopidogrel. This may change how clopidogrel works and may increase the risk of bruising and bleeding.
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Metoprol (Toprol) interacts with fenugreek
Fenugreek may lower blood pressure. Taking fenugreek with metoprolol may cause your blood pressure to drop too low.
In general
Fenugreek is a versatile plant that not only has important uses in cooking, but is also widely used in medicine and health care. It is rich in nutrients and has many health benefits, making it a recommended food and herb.
