Fenugreek, known botanically as Trigonella foenum-graecum, is a multi-purpose herb similar to clover native to Southern Europe, Western Asia, and the Mediterranean. It is an annual herb that belongs to the family of Fabaceae, also the same family as Soy. Fenugreek seeds are commonly known as “Methi”, with yellow oblong or green leaves. From ancient times, its dried and fresh seeds, leaves, roots, and twigs have been used in cooking, flavoring agents, making medicine and hiding the taste of other medicine. Mostly, fenugreek leaves are eaten in India as a vegetable. Fenugreek seeds taste and smell somewhat like maple syrup, also added to artificial maple syrup, ice creams, candies, tobacco, beverages, cosmetics, and soaps. The seeds have plenty of minerals, vitamins, protein, and fiber consisting of phytonutrients such as choline. Fenugreek seeds and leaves are strongly aromatic and flavorful, sweet yet bitter, and brownish-yellow. Besides, the seeds comprise antioxidant, antidiabetic, anticarcinogenic, hypoglycemic, and antibacterial properties.
Nutritional value per 100 g
| Energy | 1,352 kJ (323 kcal) |
| Carbohydrates | 58 g |
| Dietary fiber | 25 g |
| Fat | 6.4 g |
| Protein | 23 g |
| Thiamine (B1) | 0.322 mg |
| Riboflavin (B2) | 0.366 mg |
| Niacin (B3) | 1.64 mg |
| Vitamin B6 | 0.6 mg |
| Folate (B9) | 57 μg |
| Vitamin C | 3 mg |
| Calcium | 176 mg |
| Iron | 34 mg |
| Magnesium | 191 mg |
| Manganese | 1.23 mg |
| Phosphorus | 296 mg |
| Potassium | 770 mg |
| Sodium | 67 mg |
| Zinc | 2.5 mg |
| Water | 8.8 g |
Health Benefits of Fenugreek
1. Alleviates Menstrual Cramps
Menstrual cramp is a common problem for all ladies. Their unfavorable effects hinder the quality of life and productivity of 50% – 80% of females. So, taking 1900-2500 mg of fenugreek seed powder during the first three days of your menstruation can significantly reduce the severity and symptoms of dysmenorrhea.
2. Controls Diabetes
Fenugreek seeds aid control of blood sugar levels in the body. Besides, methi helps the formation of insulin in the body, which helps decrease insulin resistance. Also, insulin is responsible for regulating glucose in the blood. Throughout the day, consuming 50 grams of fenugreek powder seems to lower blood sugar levels and is effective for both type-1 and type-2 diabetes.
3. Benefits of Fenugreek for Hair
In ancient times, fenugreek leaves and seeds are primarily used in hair care because they are rich in polyunsaturated fatty acids such as omega-3 and omega-6. It improves hair complexion and thickness and prevents hair loss, also reduces dandruff. Fresh fenugreek leaves act as a conditioner. Along with a paste of methi seeds and add 1-2 tablespoons of curd, blend the ingredients and apply them to the scalp. Leave it for 15-20 minutes and rinse it with a mild shampoo that helps prevent dandruff quickly.
4. Enhance Breastfeeding
The benefits of fenugreek for women are numerous. Accordingly, the estrogen present in fenugreek seeds helps increase the size of breasts and increase milk flow in new mothers. Also, methi contains diosgenin, which helps naturally raise milk production in the breasts. Drinking fenugreek tea with other ingredients or taking 600mg capsules of fenugreek seeds three times per day for 20-28 days helps raise breast milk volume. Mothers who consume enough fenugreek tea or capsule regularly will get a good volume of pumped milk compared with other mothers (2.5 ounces compared to 1.15 ounces).
5. Polycystic Ovary Syndrome (Ovarian Cysts)
Polycystic ovary syndrome is one of the most prevalent hormonal disorders. PCOS is associated with excessive body and facial hair, acne, irregular periods, etc. Most women with PCOS grow many small cysts on their ovaries. These cysts are not harmful but do cause hormone imbalance. So, taking 100 mg of fenugreek seed extract every day may reduce the size of the ovarian cysts and aid in regulating the menstrual cycle, and help get pregnant.
6. Aids Weight Loss
A healthy stomach means less bloating, better digestion, removal of toxins, and better weight control. Consume methi water on an empty stomach in the daily morning; that helps heal the body and eases to lower the weight quickly. Besides, fenugreek aids in soothing the stomach and intestinal lining and stimulates metabolism that may help reduce your weight significantly.
7. Renovates Skin Health
Methi is a great and harmless ingredient compared to contemporary creams and other chemicals. It removes dead cells from the skin’s surface to reveal the fresh layer of cells underneath. It is full of natural oils and nutrients such as potassium, vitamin C, and carotene, which helps hydrate, soften, and moisturise the skin to increase its elasticity and make it look young. Besides, methi seed oil aids in reducing inflammation, healing wounds, and enhancing the growth of new skin. Along with milk, add a tablespoon of fenugreek seed powder, blend it and apply it on the face. It may help brighten the skin complexion and spotless skin and soothe overall skin problems.
8. Benefits of Fenugreek for Men
Methi’s natural antioxidant helps boost the formation of male hormones like luteinizing and testosterone.The steroidal saponins and furostanol glycosides in fenugreek help in treating conditions like low sperm count (oligospermia), low volume of semen (hypothermia), and sperm motility (asthenozoospermia). It also increases sperm production (spermatogenesis) as well as libido. Also, consume fenugreek seeds that help to prevent the symptoms of testosterone deficiency syndrome (TDS).
Summary
Fenugreek seeds are a good source of vitamins, minerals, and beneficial nutrients that help shield the body from certain wild disorders. Methi is good for both men and women because of its anti-inflammatory and antioxidant properties. It is one of the best flavoring agents in cooking and is used for medicinal purposes. Fenugreek leaves and seeds have a significant number of benefits, so add methi to your diet to keep a healthy body.
