15 Benefits of fenugreek and side effects

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Discover the 15 shocking health benefits of fenugreek and side effects.

Fenugreek or Trigonella foenum graecum is an herb that has been used as a traditional remedy for at least a thousand years.

Traditionally, fenugreek is used in traditional Chinese medicine for dermatological diseases.

Meanwhile, the functionality of fenugreek has gone from being a traditional medicine to a common kitchen herb, or ingredients in soaps and shampoo in this modern age.

It is the seeds and powder that are used for cooking, particularly in Indian and Asian cuisine, and raw fenugreek spices are said to taste slightly sweet like maple syrup with a hint of nutty flavor.

This has made fenugreek one of the most perennial and multifunctional herbs ever.


In this article, we will learn more about fenugreek, including the health benefits of fenugreek for weight loss.

15 shocking health benefits of fenugreek



• Fenugreek stands about 2-3 feet tall, with glossy green leaves, small white flowers, and pods that house the brown 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.

• Aside from being a kitchen ingredient, its flavor, which is similar to maple syrup with a slight peanut essence, is also used to hide the real taste of the medicine, which is often more unpleasant for the languages of the population in general.


• The aroma and flavor of the maple syrup itself come from the seeds. Interestingly, the same seeds taste bad when eaten raw, and they taste so much more when cooked.

• However, the seeds are still the most widely used part of the fenugreek plant. The leaves are also sometimes cooked, as seen in traditional Indian cuisine.

Nutrition facts of fenugreek

• Serving Size: 1 Scoop

• 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% of DV)

• Manganese – 0.1 mg (7% of DV)

• Copper – 0.1 mg (6% of DV)


Magnesium: 21 mg (5% of DV)

• Phosphorus – 32.6 mg (3% of DV)

• Vitamin B6 – 0.1 mg (3% of DV)

The Percent Daily Value (% DV) above is consistent with a 2,000 calorie diet. Daily Values may be different based on personal calorie needs.

Health benefits of fenugreek

Within fenugreek we can get the following list of benefits:

1.- Benefits of fenugreek for digestion

These are the first health benefits of fenugreek.


Digestive problems such as an upset stomach 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 as usual and one can worry less about their weight.

2.- Benefits of fenugreek for cholesterol

Now here are the next health benefits of fenugreek.

Not just in terms of digestion, the health benefits of fenugreek also come in the form of improving cholesterol as well.

Fenugreek’s role in lowering cholesterol also applies to lower triglycerides as well.

An earlier study conducted in India revealed that a 2.5-gram dose of fenugreek, taken twice a day for three months, could lower cholesterol and triglycerides naturally without high-density lipoprotein (HDL) or cholesterol. positive affected.


3.- Rich in Iron Reserves

The nutritional facts above 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, a staggering amount of iron intake. Iron is a mineral necessary to make red blood cells.

They also make up 70% of each hemoglobin or red blood cells within the body.

4.- Benefits of fenugreek for inflammation

When it comes to being an anti-inflammatory agent, fenugreek works inside the body first, precisely on the internal organs.

Fenugreek deals with inflammatory cases, such as oral ulcers, bronchitis, tuberculosis, cough, kidney disease, even cancer.

This makes fenugreek possible to prevent a wide range of mild to severe illnesses.


5.- Eliminates inflammation in the outer body as well

The other health benefit of fenugreek when it comes to inflammation is treating conditions caused by inflammation that take place on the skin, such as dandruff, acne, wounds, eczema, and gout.

However, before finally using fenugreek in the external treatment of inflammation, test it first on the area to be treated to ensure that no further infections occur.

6.- Benefits of fenugreek for testosterone

Fenugreek is especially helpful for men as it helps with development as well as repair of testosterone-related issues such as libido, erectile dysfunction, impotence, and others.

Speaking of sexual function, fenugreek also helps in the rapid increase in sexual arousal, sexual performance, desire, energy, and stamina.

7.- Improves breast milk production

It turns out that fenugreeks are not only beneficial for men but also 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 the 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 flavoring.

The use of fenugreek for spices or flavorings is most prominent in Indian cuisine, where it is used as an ingredient for curries.

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 say monosodium glutamate or monosodium glutamate.

9.- Helps Eating Disorders

Fenugreek helps with eating disorders by increasing appetite and improving nutrition.


According to the journal “Pharmacology Biochemistry and Behavior”, intensive consumption of fenugreek extracts dramatically increases the amount of food and motivation.

10.- 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 for simple carbohydrates.

11.- Treat type 1 diabetes

Fenugreek can be helpful for diabetic patients by improving the rate of sugar in the blood.

In one study, researchers included 50 grams of fenugreek in participants’ lunches and dinners over 10 days.

The result was a 54% improvement in 24-hour urinary blood sugar clearance 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 conducting 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.- Benefits of fenugreek for weight loss

Fenugreek also helps control appetite, which could be helpful for anyone on a diet or looking to lose weight.

This was shown in a previous study that took 14 days, in which participants reduced their fat intake by 17% after using fenugreek to monitor their daily intake.

14.- Benefits of fenugreek for heartburn

Heartburn is a painful burning sensation that occurs within the chest or throat.


Heartburn is caused by acid from the stomach backing up into the esophagus.

A 2-week study among people who suffer 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 latest fenugreek health benefits.

The nutritional facts above indicate that fenugreek contains an extremely low amount of fat, with only 0.7 grams or 700 milligrams.

Low-fat values are important for reducing calorie intake, maintaining weight, and even preventing serious diseases like diabetes and cardiovascular disease.


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