14 Proven Fenugreek Health Benefits And Side Effects To Consider!
Health
Published on: 15-Apr-2024
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Mahi
14 Proven Fenugreek Health Benefits And Side Effects To Consider!
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Renowned for its distinctive flavour and aroma, fenugreek health benefits are celebrated for its ayurvedic medicinal uses. From adding lustre to dull strands to supporting digestive health to aiding in hormone regulation, fenugreek offers many advantages for holistic wellness. Furthermore, fenugreek has gained attention for its positive effects on hormone balance, particularly in women. Due to its phytoestrogenic properties, fenugreek seeds regulate estrogen levels for managing menstruation symptoms, menopause, and polycystic ovary syndrome (PCOS) as well.
Despite its promising advantages, fenugreek has side effects, especially when taken in large quantities or for extended periods. Some people experience gastrointestinal issues like diarrhoea after consuming fenugreek seeds or supplements. Since fenugreek interacts with certain medications and can exacerbate existing health conditions, it's essential to understand fenugreek side effects properly.
So, to address its side effects and gain benefits, explore the fenugreek health benefits and side effects to consider in this blog. Let's begin with its hot or cold effects on your body!
Table Of Contents
1. About Fenugreek Health Benefits
2. Is Fenugreek Hot Or Cold For Body?
3. Is It Healthy To Take Fenugreek Everyday? 8 Fenugreek Seeds Benefits
4. 6 Fenugreek Benefits For Hair
5. What Is The Side Effect Of Fenugreek?
6. What Does Fenugreek Do To Your Hormones?
7. Dietitian’s Recommendation
8. The Final Say
9. FAQs
10. References
About Fenugreek Health Benefits
Fenugreek is a member of the Fabaceae family because of its therapeutic properties. It is highly valued in traditional medicine systems like Ayurveda, Middle Eastern medicine, and Traditional Chinese Medicine (TCM). According to Ayurveda, an ancient system of medicine originating from India, fenugreek is considered to have a warming effect on the body.
Is Fenugreek Hot Or Cold For The Body?
In Ayurvedic terms, it is believed to have a heating or "hot" quality, which can increase internal warmth and stimulate various bodily processes. This warming property is often attributed to fenugreek's active compounds, such as saponins and alkaloids, which are thought to promote circulation and metabolism.
A prospective clinical study evaluated the efficacy and safety of fenugreek seed powder (Trigonella foenum-graecum L.) as a hypoglycemic agent, which is very helpful for patients with type 2 diabetes (Highlighted in the Journal of Research in Ayurveda & Pharmacy). Specifically, the results showed that fenugreek seed powder significantly reduced fasting blood glucose levels and improved glycemic control compared to placebo, indicating its use as an adjunct therapy for managing diabetes.
Furthermore, it contains most of the essential nutrients, including fibre, protein, vitamins (such as C, A, and B vitamins), minerals (like magnesium, iron, and potassium), and phytonutrients (such as saponins and flavonoids), which contribute to its health-promoting effects. While fenugreek health benefits are usually considered warming, its effects differ based on how it's prepared and consumed.
Also Read: Does Fenugreek Help With Diabetes?
Nutritional Value Of Fenugreek Per 100gm:
Nutrient | Amount per 100g |
Calories | 334 kcal |
Carbohydrates | 44.2 g |
Protein | 26.3 g |
Fat | 5.8 g |
Fibre | 48.7 g |
Calcium | 160 mg |
Copper | 0.72 mg |
Iron | 6.5 mg |
Magnesium | 190 mg |
Sodium | 19 mg |
Phosphorus | 370 mg |
Potassium | 540 mg |
Is It Healthy To Take Fenugreek Everyday? Discover 8 Fenugreek Seeds Benefits
Fenugreek can be healthy for some individuals, especially when consumed in moderate amounts as part of a balanced diet and as galactagogue foods. While a fenugreek seed extract is often used in 0.6-1.2 grams doses by mouth daily, fenugreek supplements should be taken between 1 and 5 grams daily. Thus, speak with a specialist to determine the best dose for a specific condition.
Some people even say drinking fenugreek seed water on an empty stomach can help reduce calorie cravings, boost metabolism and suppress appetite. Regularly consuming fenugreek also gives many other health advantages.
So, let’s explore the major fenugreek health benefits of using it in the right way:
1. Regulates Insulin Sensitivity
Along with lowering blood sugar levels, fenugreek is known for its beneficial effects on insulin sensitivity, making it beneficial for diabetes or insulin resistance. Studies highlighted that fenugreek supplementation significantly reduces fasting blood glucose levels and improves glycemic control. This regulation of insulin sensitivity may help prevent spikes in blood sugar levels and support better diabetes management.
2. Aids In Your Digestion
Its high fibre profile helps regulate your bowel movements, and fenugreek is often used to promote digestion and reduce issues like indigestion, bloating, and constipation. Also, being one of the best home cures for digestion, fenugreek promotes the growth of beneficial gut bacteria, thereby supporting gut health and improving overall digestive function. By enhancing digestion, fenugreek may contribute to better nutrient absorption and overall well-being.
3. Promotes Healthy Heart Rate
The soluble fibre and antioxidants present in fenugreek seeds can help lower cholesterol levels by inhibiting cholesterol absorption and promoting its excretion. This may help prevent atherosclerosis and other heart-related conditions, reducing the risk of heart disease. Fenugreek supports cardiovascular health by promoting healthy cholesterol levels and reducing plaque buildup in the arteries.
4. Supports Weight Management
Fenugreek may aid in weight management by increasing feelings of fullness and reducing appetite. Its metabolism-boosting properties may enhance fat burning and promote weight loss, combined with a healthy diet and exercise regimen. Fenugreek can be a valuable addition to weight management by preventing overeating and supporting a healthy metabolism.
5. Enhances Milk Production In Breastfeeding Mothers
Fenugreek has been proven to increase milk supply. It has long been used as a galactagogue, especially in diet after delivery, and is a substance that promotes milk production in lactating women. This makes it a popular remedy for mothers experiencing low milk production, providing a natural and effective way to support breastfeeding success.
6. Gives Anti-Inflammatory and Antioxidant Effects
The antioxidant compounds in fenugreek, such as flavonoids and polyphenols, may alleviate symptoms of inflammatory conditions like arthritis and asthma. Fenugreek helps neutralise harmful free radicals and reduce oxidative stress in the body. Moreover, fenugreek exhibits anti-inflammatory properties, which can help reduce inflammation and discomfort from various health conditions.
7. Help In Managing Menopausal Symptoms
Research suggests that fenugreek may help alleviate menopausal symptoms. Its estrogen-like properties and hormone-regulating effects may contribute to its ability to relieve menopausal discomfort, like night sweats, hot flashes, and mood swings. By providing hormonal support and promoting balance, fenugreek offers a natural approach to managing menopausal symptoms and improving the overall quality of life.
8. Protects Liver Health
Preliminary studies indicate that fenugreek may have hepatoprotective effects by promoting liver detoxification and enhancing antioxidant defences. This helps protect the liver from damage caused by toxins and oxidative stress, supporting overall liver health and function. By supporting liver health, fenugreek contributes to the body's detoxification processes and may help prevent liver-related disorders.
6 Fenugreek Benefits For Hair
These fenugreek benefits for hair are incredible as they support your hair health, from strengthening roots to conditioning your scalp, all at once. Have a look:
1. Strengthens Hair Roots
Fenugreek seeds are rich in iron, protein, and other essential nutrients that help strengthen hair follicles from within. Regular use of fenugreek can fortify hair roots by reducing breakage and promoting stronger, healthier hair growth.
2. Prevents Hair Loss
Fenugreek seeds contain compounds like lecithin, which can hydrate the hair strands and prevent dryness and breakage. Massaging fenugreek oil or fenugreek seed paste onto the scalp can improve circulation and nourish the hair follicles, reducing hair fall. Additionally, fenugreek seeds contain nicotinic acid, stimulating hair growth and preventing hair loss.
3. Promotes Hair Growth
Applying fenugreek seed paste or fenugreek oil to the scalp nourishes your hair follicles, and fenugreek seeds contain hormone precursors that stimulate hair growth and help rebuild hair follicles by encouraging faster and healthier hair growth.
Also Read: 8 Proven Home Remedies For Hair Growth
4. Improves Scalp Health
Fenugreek possesses antibacterial and antifungal properties. Using fenugreek-infused hair products or applying fenugreek seed paste to the scalp can soothe inflammation, reduce itching, and improve overall scalp health, which can help combat scalp infections like dandruff and scalp irritation.
5. Conditions And Softens Hair
Fenugreek seeds are rich in mucilage, a gel-like substance that coats the hair strands. Fenugreek seed paste is used as a hair mask to moisturise dry, brittle hair and restore its natural shine and softness, providing natural conditioning effects.
6. Prevents Premature Greying
Maintaining the natural colour of your hair and preventing premature greying. Fenugreek seeds contain essential nutrients and antioxidants that help fight oxidative stress and prevent premature greying. Regular use of fenugreek-infused hair treatments or supplements may help.
To get the benefits of fenugreek for hair health, you can use it in the following forms:
Fenugreek Seed Paste: To make fenugreek paste, soak the seeds overnight, grind them with some water in the morning, and apply it to the scalp and hair. Leave it on for 30 minutes to an hour before rinsing with lukewarm water.
Fenugreek Oil: Mix fenugreek essential oil with a carrier oil like almond or coconut oil. Massage the oil into the scalp and leave it on overnight for deep conditioning. Then, shampoo as usual in the morning.
Fenugreek Hair Rinse: To condition the hair and promote shine, boil fenugreek seeds in water, strain them, and use the water for a final rinse.
What Is The Side Effect Of Fenugreek?
Note the fenugreek side effects to include it in your healthcare regimen carefully as recommended:
Side Effect of Fenugreek | Symptoms and Impact | Recommendation |
Gastrointestinal Issues | Fenugreek seeds contain soluble fibre, which can cause digestive discomfort like gas, bloating, and diarrhoea, especially in individuals not accustomed to high-fibre foods. | It's advisable to start with small doses of fenugreek and gradually increase intake to minimise digestive disturbances. |
Allergic Reactions | Some experience allergic reactions to fenugreek, particularly those allergic to plants in the Fabaceae family, like chickpeas, peanuts, and soybeans. Symptoms include itching, hives, swelling, difficulty breathing, and anaphylaxis in severe cases. | People with specific allergies must exercise caution when consuming fenugreek and consult a professional if they experience any adverse reactions. |
Hypoglycemia | Fenugreek lowers your body’s blood sugar levels, which can benefit individuals with diabetes. However, excessive consumption, especially in combination with diabetes medications or insulin, may lead to hypoglycemia (low blood sugar). | Patients with diabetes must evaluate their blood sugar levels closely when using fenugreek supplements and adjust their medication dosage as necessary. |
Interference with Medications | Fenugreek interacts with certain medications, including anticoagulants, diabetes medications, and medications metabolised by the liver, especially if taking prescription medications, to avoid potential drug interactions. | Consult a professional before using fenugreek supplements, especially if taking prescription medications. |
Maple Syrup Odor | Consuming fenugreek seeds or supplements in large quantities may cause a noticeable maple syrup-like odour in urine or sweat. This odour is harmless and temporary but may be unpleasant for some individuals. | If bothered by the odour, consider reducing the dosage of fenugreek or opting for alternative supplements. |
Hypotension | Fenugreek lowers blood pressure in some people, leading to hypotension (low blood pressure), especially in those already taking medications for hypertension. | Individuals with existing cardiovascular conditions should monitor blood pressure regularly and consult a healthcare professional before using fenugreek supplements. |
Pregnancy and Breastfeeding | While fenugreek is commonly used to promote milk production in breastfeeding women, its safety during pregnancy and breastfeeding is uncertain due to limited research. | Pregnant or breastfeeding women must consult a doctor before using fenugreek supplements to ensure the safety of themselves and their infants. |
What Does Fenugreek Do To Your Hormones?
Note the hormonal impact of fenugreek usage in men and women for reference:
Hormone Effect | Fenugreek Impact | Notes |
Testosterone Levels | Fenugreek may increase testosterone levels in men. | Fenugreek contains compounds like furostanolic saponins, which are believed to stimulate testosterone production. Several studies suggest that fenugreek supplementation leads to a modest increase in testosterone levels, improving libido, muscle mass, and overall vitality in men. |
Prolactin Levels | Fenugreek may lower prolactin levels in the body. | Prolactin is a hormone that helps regulate lactation and reproductive function. High levels of prolactin lead to various health issues, including infertility and irregular menstrual cycles. Some research suggests that fenugreek helps reduce prolactin levels, promoting reproductive health in men and women. |
Estrogen Levels | Fenugreek may have mixed effects on estrogen levels. | Estrogen is a key hormone in various physiological processes, including reproductive health and bone density. Fenugreek contains phytoestrogens, plant compounds that can mimic estrogen's effects in the body. While some studies suggest that fenugreek may help regulate estrogen levels, others indicate that it may have estrogenic properties, potentially affecting hormone balance. |
Dietitian’s Recommendation
As per the dietitian, I recommend consuming fenugreek seeds for better digestion, blood sugar control, and many other health benefits. However, a dietitian should advise a recommended dosage as per your individual requirements. Overall, consuming fenugreek is good for health, but it should be consumed with care in certain people.
Dt. Akshata Gandevikar
The Final Say
From regulating blood sugar levels and supporting digestion to enhancing heart health and improving skin and hair, fenugreek offers a holistic approach to wellness. Whether consumed as seeds, leaves, or supplements, fenugreek is valuable in promoting holistic wellness. Fenugreek is a versatile herb with many health benefits, backed by traditional wisdom and scientific evidence. As proven by science, incorporating fenugreek significantly helps you reap its many health rewards and lead a healthier life.
FAQs
1. What are the benefits of fenugreek for weight loss?
Fenugreek aids in weight loss through various mechanisms:
It can help control your appetite and reduce food intake by enhancing a feeling of fullness.
Also, fenugreek contains soluble fibre, which can slow down digestion and absorption of carbohydrates, thereby regulating blood sugar levels and promoting weight loss.
2. What are some known fenugreek supplement benefits for health?
Fenugreek supplements offer many health benefits:
They support digestive health by soothing gastrointestinal inflammation and relieving constipation.
Fenugreek also helps regulate blood sugar levels, making it suitable for people with diabetes or insulin resistance.
Fenugreek is also often used to promote lactation in breastfeeding mothers and support overall reproductive health in men and women.
Furthermore, fenugreek may have anti-inflammatory and antioxidant properties, contributing to overall well-being.
3. How can I get fenugreek benefits for female menstrual health?
Fenugreek seeds are consumed in various forms to support menstrual health in females.
One standard method is to soak fenugreek seeds overnight and consume the soaked seeds or the water they were soaked in the morning on an empty stomach.
Fenugreek tea made from boiling fenugreek seeds in water is another popular option.
The phytoestrogens in fenugreek seeds may help regulate hormonal balance, alleviate menstrual cramps, and promote regular menstrual cycles.
4. What are the fenugreek benefits for men specifically?
Fenugreek offers several benefits for men's health:
It boosts testosterone levels, enhancing libido and improving muscle strength.
Fenugreek also helps in maintaining prostate health and reducing the benign prostatic hyperplasia (BPH) risk.
Also, fenugreek supplements have been linked to improved sperm count and motility, making it beneficial for male fertility.
References
https://www.webmd.com/vitamins/ai/ingredientmono-733/fenugreek
https://sunova.in/blog/treat-hormonal-imbalance-the-natural-way/
https://www.webmd.com/skin-problems-and-treatments/hair-loss/what-to-know-fenugreek-hair-growth
https://aminoco.com/blogs/nutrition/fenugreek-fenugreek-benefits-for-men-women
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