Fenugreek is an herb in the same family as soy. People use its fresh and dried seeds, leaves, twigs, and roots as a spice, flavoring agent, and supplement. While more research is necessary, some studies show that fenugreek may have varied health benefits.
Fenugreek may be able to help reduce the risk of:
- cancer
- diabetes
- obesity
- high cholesterol
- high blood pressure
- heart conditions
- bacterial, fungal, and viral infections
- inflammation
However, using or consuming compounds in fenugreek may cause uterine contractions during pregnancy and worsen hormone-sensitive types of cancer.
Fenugreek may also cause mild gastrointestinal symptoms, such as diarrhea and bloating.
Fenugreek uses
Fenugreek is one of the oldest medicinally used plants, with roots in both traditional Indian and Chinese systems of medicine.
Fenugreek extracts are ingredients in many common products, including:
- soaps
- cosmetics
- teas
- garam masala, a spice blend
- condiments
- imitation maple syrup products
Nutrition of fenugreek
Fenugreek contains many essential nutrients, and these help make it a strong antioxidant.
Some of these nutrients include:
- choline
- inositol
- biotin
- vitamin A
- B vitamins
- vitamin D
- soluble and insoluble fiber
- iron
What are the benefits?
Currently, there is not enough conclusive evidence to fully support the use of fenugreek for any medical purpose.
However, people have been using fenugreek in varying forms for hundreds or potentially thousands of years to treat a very wide range of conditions, such as:
- digestive problems, including constipation, loss of appetite, and gastritis
- breast milk production and flow
- diabetes
- low testosterone or libido
- painful menstruation
- menopause
- arthritis
- high blood pressure
- obesity
- breathing problems
- boils
- low exercise performance
- ulcers
- open wounds
- muscle pain
- migraines and headaches
- childbirth pains
Of all the reported health benefits of fenugreek, only a few have been substantially backed by scientific evidence.
Among other benefits, some research suggests that fenugreek may:
Reduce the risk of diabetes
Quite a few studies in animals have shown that at least four compounds in fenugreek have antidiabetic properties. They primarily:
- reduce intestinal glucose absorption
- delay gastric emptying
- improve insulin sensitivity and action
- reduce concentrations of lipid-binding protein
Improve milk production and flow
Fenugreek may help stimulate breast milk production and ease the flow. Practitioners of traditional Asian medicine have long recommended fenugreek for this purpose.
In a 2014 study, 25 women who had recently given birth drank three cups of fenugreek tea daily for 2 weeks and saw an increase in milk volume in the first weeks.
Improve weight loss
Fenugreek may suppress the appetite and increase feelings of fullness, which could help reduce overeating and lead to weight loss.
In a 2015 study, nine overweight female Korean participants drank a fennel, fenugreek, or placebo tea before lunch. Those who drank fenugreek tea reported feeling less hungry and more full. However, the tea did not cause the participants to consume less.
Because of the fiber content, fenugreek fiber extract powders may also lead to a feeling of fullness.
Raise testosterone and boost sperm count
Fenugreek may help increase low testosterone and sperm levels.
In a 2017 study, 50 male volunteers took an extract of fenugreek seeds for 12 weeks. About 85 percent of the participants had an increased sperm count.
The results also indicate that the extract consistently improved mental alertness, mood, and libido.
Reduce inflammation
The substantial levels of antioxidants in fenugreek give it great potential as an anti-inflammatory agent.
Results of a
2012 study in mice suggest that the high antioxidant flavonoid content in fenugreek seeds can reduce inflammation.
Reduce the risk of heart and blood pressure conditions
Fenugreek may help regulate cholesterol levels and improve blood pressure, which can reduce the risk of developing heart conditions and improve heart health.
This may be because fenugreek seeds contain roughly 48 percent
dietary fiber. Dietary fiber is very hard to digest, and it forms a viscous gel in the intestines that makes it harder to digest sugars and fats.
Pain relief
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