The fenugreek or Trigonella foenum graecum is an herb that has been used as a traditional remedy for at the least a thousand years. Traditionally, fenugreek is used in traditional Chinese medicine for dermatological diseases. Meanwhile, fenugreek functionality has gone from being a traditional medicine to a common cooking herb, or soaps and shampoo ingredients in this modern era. It is the seeds and powder that are used for cooking, particularly in Indian and Asian cuisine, and raw fenugreek spices are said to have a slightly sweet taste like maple syrup with a hint of nutty flavor. This has made fenugreek one of the most perennial and multifunctional herbs in history. In this article, we will learn more about fenugreek, including the health benefits of fenugreek for weight loss.
An Introduction to Fenugreek:
- Fenugreek has a height of about 60 to 90 centimeters tall (2-3 feet), with bright green leaves, small white flowers and the pods that house the fenugreek seeds.
- In general, its appearance resembles that of clover.
- It is native to the regions of Mediterranean Europe, Western Asia and the Middle East.
- Apart from being a cooking ingredient, its flavor, which is similar to maple syrup with a slight peanut essence, is also used to hide the real taste of medicine, which is often more unpleasant for the languages of the population in general.
- The aroma and flavor of maple syrup itself comes from the seeds. Interestingly, the same seeds taste bad when eaten raw, and they know much more when cooked.
- However, the seeds remain the most used part of the fenugreek plant. The leaves are also sometimes cooked, as seen in traditional Indian cuisine.
Fenugreek Nutrition Facts:
- Serving size: 1 tablespoon
- Calories – 35.5
- Carbohydrates – 6.4 g
- Protein – 2.5 g
- Fat – 0.7 g
- Fiber – 2.7 g
Vitamins and Minerals
- Iron – 3.7 mg (20% DV)
- Manganese – 0.1 mg (7% DV)
- Copper – 0.1 mg (6% DV)
- Magnesium: 21 mg (5% DV)
- Phosphorus – 32.6 mg (3% DV)
- Vitamin B6 – 0.1 mg (3% DV)
The percentage of the daily value (% DV) above is in accordance with a 2,000-calorie diet. Daily values may be different according to personal caloric needs.
What are the Health Benefits of Fenugreek?
Within fenugreek we can get the following list of benefits:
1. Improves Digestive Problems:
These are the first health benefits of fenugreek. Digestive problems, such as stomach upset or constipation are part of our daily life. Fenugreek contains water soluble fiber that works to relieve symptoms of constipation. That way, digestion could go in the usual way and one can worry less about its weight.
2. It improves Cholesterol Too:
Now here are the next health benefits of fenugreek. Not only in terms of digestion, the health benefits of fenugreek also come in the form of improving cholesterol as well. In fact, the role of fenugreek in cholesterol reduction is also applied to reduce triglycerides as well. An earlier study in India revealed that a dose of 2.5 grams of fenugreek, taken twice a day for a period of three months, could reduce cholesterol and triglycerides naturally without high-density lipoprotein (HDL) or cholesterol Affected positive
3. Rich in Iron Reserves:
The above nutritional facts show that fenugreek has 3.7 grams of iron per 1 tablespoon, or the equivalent of 20% of the total daily value.
“That is, of course, an amazing amount of iron intake. Iron is a mineral necessary to produce red blood cells”.
They also make up 70% of each hemoglobin or red blood cells inside the body.
4. An Anti-Inflammatory Source for Internal Organs:
When it comes to being an anti-inflammatory agent, fenugreek first works inside the body, precisely in the internal organs. Fenugreek deals with inflammatory cases, such as oral ulcers, bronchitis, tuberculosis, cough, kidney conditions, even cancer. This makes fenugreek possible to prevent a wide range of mild to severe diseases.
5. Eliminates Inflammation in the Outer Body Too:
The other health benefit of fenugreek when it comes to inflammation is the treatment of conditions caused by inflammation that take place in the skin, such as dandruff, acne, wounds, eczema and gout. However, before finally using fenugreek in the external treatment of inflammation, try it first in the area to be treated to ensure that no more infections occur.
6. Boosts Testosterone:
Fenugreek is especially useful for men, as it helps development, as well as the repair of matters related to testosterone, such as libido, erectile dysfunction, impotence and others. Speaking of sexual function, fenugreek also helps the rapid increase in sexual arousal, sexual performance, desire, energy and endurance.
7. Improves the Production of Breast Milk:
It turns out that fenugreeks are not only beneficial for men, but also for women. Fenugreek also improves breast milk production, especially for mothers who have low breast milk production. It is possible because fenugreek itself is a galactagogue, or substances that help increase milk production by stimulating milk ducts and rapidly increasing production as short as one day.
8. It can be Used as a Natural Flavoring:
This is a traditional function of fenugreek, which is for cooking and for flavor. The use of fenugreek for spices or flavorings is more prominent in Indian cuisine, in which it is used as an ingredient for curry. Apart from that, fenugreek is also used to mask horrible flavors and medicines. Fenugreek for flavor is, of course, much healthier and organic compared to, for example, monosodium glutamate or monosodium glutamate.
9. Aid for Eating Disorders:
Fenugreek helps eating disorders by increasing appetite and improving nutrition. According to the journal “Biochemical Pharmacology and Behavior”, the intensive consumption of fenugreek extracts dramatically increases the amount of food and motivation.
20. Increase Performance During Exercise:
Fenugreek can also be used to increase performance when exercising, especially when combined with creatine. This is because this still increases creatine absorption without the maximized needs of simple carbohydrates.
11. Treat Type 1 Diabetes:
Fenugreek can be useful for diabetic patients by improving the blood sugar rate. In one study, researchers include 50 grams of fenugreek at participants’ lunches and dinners over a period of 10 days. The result was a 54% improvement in 24-hour urinary clearance of blood sugar along with reductions in low-density lipoprotein (LDL) cholesterol.
12. Improves Type 2 Diabetes:
The second proof that fenugreek helps diabetic patients cope with their disease is verified after two simultaneous experiments using fenugreek and hot water, as well as fenugreek with yogurt. However, this time the test is for patients with type 2 diabetes. For eight weeks, participants who consumed a mixture of fenugreek and hot water showed positive progress compared to those who took fenugreek with yogurt.
13. Help Control Appetite:
Fenugreek also helps control appetite, which could be useful for anyone on a diet or looking to lose weight. This was demonstrated in a previous study that took 14 days, in which participants reduced their fat intake by 17% after using fenugreek to control their daily intake.
14. Treat Heartburn:
Heartburn is a painful burning sensation that occurs inside the chest or throat. Heartburn is caused by stomach acid that goes back to the esophagus. A 2-week study among people suffering from frequent heartburn found that fenugreek is an effective solution to treat their discomfort, in line with antacid medications.
15. They are Low in Fat:
These are the last health benefits of fenugreek. The above nutritional facts indicate that fenugreek contains an extremely low amount of fat, with only 0.7 grams or 700 milligrams. Low fat values are important to reduce calorie intake, maintain weight and even prevent serious diseases such as diabetes and cardiovascular disease.