Fenugreek contains nutrients that support your overall health and may prevent or improve certain health conditions. One tablespoon of fenugreek seeds contains:
Fiber: 2.7 milligrams (10% of the daily value)
Protein: 2.6 grams (5% of the daily value)
Iron: 3.7 milligrams (21% of the daily value)
Copper: 0.12 milligrams (14% of the daily value)
Magnesium: 21.2 milligrams (5% of the daily value)
Zinc: 0.28 milligrams (3% of the daily value)
Thiamin (B1): 0.04 milligrams (3% of the daily value)
Riboflavin (B2): 0.04 milligrams (3% of the daily value)
Fiber may account for some fenugreek benefits, including lowering blood sugar and cholesterol. However, fenugreek also contains phytochemicals (beneficial plant substances) that can improve your health.
People may use fenugreek for various reasons. Here’s are some benefits it offers:
Increases breast milk production
Fenugreek also helps breastfeeding women who may experience low milk supply. It can increase breast milk production because it acts as a galactagogue.
Galactagogues are substances that help with increasing milk supply. They stimulate the milk ducts and can increase milk production in as little as 24 hours.
Relieves menstrual cramps
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.
Improves sex drive
fenugreek seed powder, fenugreek tea and tablets have been shown to increase sexual desire and performance
Helps with weight management
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.
Promotes healthy skin and hair
For the skin, it contains a substance called ‘Mucilage’ that helps retain moisture, keeping the skin hydrated, while also helping to treat acne and support wound healing. In terms of hair health, fenugreek stimulates hair growth, strengthens hair shafts, conditions and moisturizes, combats dandruff, and may prevent hair loss.
Helps manage 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.
Helps manage blood cholesterol
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
Promotes heart health
Fenugreek seeds contain 25 percent galactomannan which is a type of natural soluble fiber that helps prevent heart diseases.
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.
Sources: Verywell health & Organic facts.