Fenugreek: Nutrition Facts and Health Benefits

Fenugreek: Nutrition Facts and Health Benefits


Also known as methi, fenugreek is popular in many parts of the world.

Fenugreek is an interesting ingredient as people can use it for numerous purposes.

While fenugreek leaves can be dried and serve as herbs, its seeds may turn into spice.

More than this, we can use fenugreek plant as a type of vegetable.

These facts make fenugreek an irreplacable part of our daily diet.

This article will take closer look at nutrition facts and benefits of fenugreek which you may not know.

Nutrition Facts

Fenugreek: Nutrition Facts

Being native to the Middle and Near East, fenugreek is widely consumed in India.

Nutritionally, fenugreek is quite good for health improvement.

In reality, almost all benefits of fenugreek come from its abundant source of saponins and fiber.

Also, fenugreek consists of mucilage – a gumming substance which can heal irritated tissues (1).

Hence, fenugreek can act as healing herbal.

The richness in vitamins and minerals also make a great contribution to benefits of fenugreek.

They are iron, magnesium, manganese, copper, protein, etc.

Moreover, fenugreek is high in powerful phytonutrients.

Choline, trigonelline, neotigogens are telling examples of phytonutrients in fenugreek.

Benefits of Fenugreek

Following are top benefits of fenugreek which can help you address some issues in your life.

1. Breast Milk

One of the most outstanding benefits of fenugreek is to improve quality of breast milk.

For long, Indian have been familiar with using fenugreek for nursing mother.

Fenugreek’s good impact on breast milk comes from diosgenin (2).

To specify, this substance is able to increase milk production.

Also, high content of magnesium and vitamins in fenugreek can help with increasing milk’s quality  and keep infant’s health good.

Bottom line: Fenugreek  consumption is beneficial for nursing mother as it can enable better milk production.

2. Menstrual Discomforts

The massive benefits of fenugreek make it good for releasing menstrual discomforts.

Obviously, menstruation usually goes together with painful feeling.

To address this issue, women should consume fenugreek.

Serving as an emmenagogue, fenugreek may open up obstructed menses (3).

As a result, it can stimulate this process smoothly without causing discomforts.

3. Menopause

Another benefits of fenugreek which people usually mention is minimizing menopause symptoms.

Generally, the loss of estrogen may easily lead to menopause.

By providing the body with certain amount of estrogen, fenugreek can reduce  many menopausal symptoms (4).

They are mood swings, cramps, abnormal hunger, depression.

Furthermore, fenugreek can keep certain hormones in check.

Therefore, it may make other body processes in line as well.

Bottom line: The appearance of estrogen in fenugreek make it promising food for menopausal symptoms.

4. Cardiovascular Risk

To improve heart health and help against numerous heart problems is among well-known benefits of fenugreek.

Undeniably, heart diseases are one of biggest killers nowadays.

Fortunately, fenugreek consumption can help with these problems.

Averagely, galactomannan makes up for 25% of fenugreek content (5).

In fact, galatomannan is a kind of soluble fiber which may lead to reduction in heart diseases.

As a result, it is easy to understand that fenugreek may link to lower risk of cardiovascular issues.

5. Diabetes

Fenugreek: Diabetic Improvement

In addition to heart diseases, diabetes can also a great threat to people’s health.

In fact, one of the most successful application of fenugreek is in type II diabetes patients.

Result from a study proved that fenugreek intake could result in 54-percent-reduction in the danger of type II diabetes (6).

This is attributed to the fact that fenugreek has amino acid.

This substance can induce insulin production, thus, it may control blood sugar effectively.

By gradually releasing insulin levels, fenugreek will improve body functions.

As a result, patients with diabetes can be safe from the plunges and peaks of blood sugar.

6. Constipation

When it comes to benefits of fenugreek , people usually mention its good effects on constipation.

In fact, high fiber content of fenugreek can add bulk to the stool.

As a result, fenugreek intake may stimulate bowel movement.

It can also bring about positive changes in constipation and diarrhea (7).

7. Colon Cancer

It is regreful to witness an increase in the number of people catching cancer.

In fact, cancer emerges when cells inside the body system grow uncontrolled.

People believe that oxidative stress is mainly responsible for cancer.

For men, colon cancer is a common dread.

Fortunately, fenugreek owns anti-carciogenic effects which can neutralize colon cancerouls cells (8).

Moreover, non-starch polysaccharides in fenugreek may protect colon’s mucus membrance.

Thus, it can lower the risk of colorectal cancer and other colon-related problems.

8. Weight Loss

One mechanism behind benefits of fenugreek is its ability to lose weight naturally.

In fact, galactomannan – soluble fiber in fenugreek may swell in the stomach.

Thus, it can suppress appetite and make you feel fuller (9).

Bottom line: If you have to struggle to find natural food for weight loss, you should go for fenugreek.

Take Home Message

In addition to above benefits of fenugreek, this ingredient can address many other problems.

For example, fenugreek is beneficial for treating wounds, inflammation and gas ailments.

Also, it can fight against free radicals.

For such a long time, Chinese have been familiar with using fenugreek to induce labor and aid digestion.

However, people should be careful with some adverse effects from fenugreek consumption.

In fact, excessive fenugreek consumption may bring about gastrointestinal distress.

Furthermore, fenugreel owns strong influence on female reproductive system.

Thus, during pregnancy, women should not eat fenugreek as it can cause miscarriage.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Fenugreek: Nutrition Facts and Health Benefits
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