Amazing Benefits & Uses Of Fenugreek
The health benefits of fenugreek are varied, such as relief from anemia, stomach disorders, respiratory disorders, oral ailments, diabetes, inflammations, wounds, and insomnia. It is beneficial in lactation and helps in improving digestion and hair health. It is also shown to reduce cholesterol levels and protect heart health, while simultaneously boosting the immune system and protecting against flu and various infections.
What is Fenugreek?
Fenugreek is an annual plant that is also known as methi. It is a member of the bean family and its scientific family name is Fabaceae. It is native to the Middle and Near East and is widely used in the Indian subcontinent. This annual plant has small round leaves. There is even evidence that the ancient Egyptians understood the benefits of this herb since its seeds have been found in tombs, particularly of Tutankhamen. This plant is grown in countries across the globe, but the majority is cultivated and consumed in India.
Reduces Menstrual Discomfort
Fenugreek seeds can be of help to relieve symptoms of menstrual discomfort and pain. A study published in the Journal of Reproduction & Infertility found that the powder of fenugreek seeds, when used by women who were menstruating, worked in reducing pain and reducing symptoms of dysmenorrhea.
Minimizes Symptoms of Menopause
Menopause is marked by several symptoms such as hot flashes, sleep irregularities, weight changes, and vaginal dryness. Traditional and folk medicine offers a variety of alternatives to manage these symptoms, one of them being fenugreek which can be easily included in our diets. A 2017 review study highlighted that fenugreek manages these symptoms by inhibiting the excess activity of testosterone. Another study published in the journal Phytotherapy Research offers fenugreek husk extract as an accessible and safe option for menopause management.
Lowers Cholesterol Levels
Research published in The British Journal of Nutrition shows that fenugreek consumption has efficacy in helping reduce cholesterol levels. It helps reduce the levels of LDL (bad) cholesterol significantly, which can prevent various conditions like atherosclerosis, heart attacks, and strokes. By reducing cholesterol content in the bloodstream, you reduce the risk of formation of blood clots.
Anticancer Potential
Fenugreek possesses anti-carcinogenic properties, particularly with regards to breast cancer and colon cancer prevention. The steroid diosgenin present in the herb has been specifically linked to colon cancer prevention. Furthermore, various non-starch polysaccharides like saponins, hemicellulose, mucilage, tannin, and pectin, lower cholesterol levels and inhibit the bile salts from being reabsorbed by the colon. This can bind to the toxins and protect the colon’s mucous membrane, which can reduce colorectal cancer and other conditions that can negatively affect the colon.
In some studies, fenugreek has been found to exhibit anticancer effects and may also aid in inducing apoptosis or programmed cell death.
Satiates Appetite
The journal Phytotherapy Research has conducted research on the effects of fenugreek on appetite. They found that the natural soluble fiber, galactomannan, found in fenugreek helps suppress appetite by making you feel full.
Reduces Cardiovascular Risks
Fenugreek seeds contain 25 percent galactomannan which is a type of natural soluble fiber that helps prevent heart diseases.
Controls Diabetes
Fenugreek extract helps alleviate type I and type II diabetes symptoms. A pilot study suggests that the addition of fenugreek seeds to the diet of diabetics helped in lowering blood glucose levels. Due to the presence of the natural fiber galactomannan, the herb slows down the rate at which sugar is absorbed into the bloodstream. The amino acid 4-hydroxy isoleucine is found in fenugreek, which regulates the release of insulin. This helps prevent the plunges and peaks of blood sugar in diabetics; 15-20 grams of fenugreek is usually recommended for controlling blood sugar on a daily basis.
Relieves Constipation
Fenugreek adds bulk to the stool due to its high fiber content. This also aids in treating constipation, diarrhea, and relieving minor indigestion.