Fenugreek – how does it affect health?

There are many spices that are used for countless purposes, not only in the world of cooking. One such spice, whose beneficial properties are not widely known, is fenugreek, also known as God's herb. Rich in minerals that are beneficial to health, it surprises with its properties that can help not only in preparing delicious dishes, but also in taking care of your own health! What should we know about fenugreek, and why is it worth including it in our daily health routine? Fenugreek – what is it?

Fenugreek is a plant native to the Mediterranean region and Asia Minor. In these regions, it not only grows wild, but has also been cultivated since ancient times. For centuries, people have appreciated it as a spice that is a universal addition to many dishes.

However, fenugreek really exploded in popularity when the Benedictines made it famous in Central Europe, bringing it to Poland. Well-known healers of the time, such as Hildegard von Bingen and Pastor Kneipp, praised its excellent effects as a remedy for many diseases prevalent at the time. Its scientific name is Trigonella Foenum Graceum, which is why one of its lesser-known Polish names is ‘Greek hay’ or fenugreek.

Fenugreek has a unique taste. It develops a spicy aroma with bitter and slightly piquant nuances. Fenugreek tastes very good on its own, as well as in spice mixes. As it turns out, this is not the only thing that makes it unique. Fenugreek has been used for centuries as a medicinal plant.

The health benefits of fenugreek – what should you know about them?

Fenugreek has been considered an effective medicinal herb for most of human history. This is due to the large number of active ingredients found in the plant. Here are some of them:

• It is rich in vitamins, minerals and fibre – fenugreek contains large amounts of iron, calcium, potassium and other minerals. It also contains plenty of vitamins, such as vitamin B6, niacin and thiamine. In addition, 100 g of fenugreek seeds contain as much as 24.6 g of dietary fibre. The recommended daily intake of fibre for an adult is 25 g. It is therefore extremely important for proper metabolism;
• Contains health-promoting phytochemicals – the medicinal properties of fenugreek are largely based on the phytochemicals it contains, including tigogenins and jamogenins;
• Contains 4-hydroxyisoleucine – this amino acid is known in the scientific world for its unique profile, which increases insulin production in the body;
• Essential oil – not only responsible for the unique smell and aromatic taste of fenugreek, but also has disinfectant and antibacterial properties. It reduces pain in cases of inflammation of the throat or oral mucosa;
• Nicotinic acid – is believed to promote hair growth. Together with vitamin B3, it blocks certain hormones that cause hair loss, thus protecting the hair roots;
• Fenugreek phytohormones – their structure is very similar to human hormones, thus supporting or regulating the production of hormones in the body – oestrogen or prolactin. They are of considerable importance in the development of breast tissue and milk production. They also contribute to the regulation of testosterone, which promotes muscle formation and increases libido in men and women.

What does fenugreek help with? – uses of the plant

Today, Greek hay is known as a natural remedy rich in minerals. Numerous studies show that it helps with gastrointestinal ailments, fever, diabetes, hair loss and skin problems such as eczema.

Its rich content of antioxidants, which provide protection against oxidative stress and delay skin ageing, makes fenugreek a special plant for maintaining youthful and radiant skin. Currently, its saponins and phenols, as well as its unique amino acid and mineral composition, mean that fenugreek is used in:

• Prevention of inflammation
• Prevention of excessive sweating
• As a laxative
• Hepatoprotective, protecting the liver from toxic substances
• Lowering the level of ‘bad’ cholesterol in the blood
• Regulating blood glucose levels
• Improving insulin secretion
• Strengthening hair growth
• Improving sex drive
• Counteracting sudden increases in stomach acid;
• Improving antibody production and promoting a stronger immune system
• For detoxifying the body

Fenugreek for hair – is it effective?

The interaction of plant hormones and vitamins is probably the reason for the effectiveness of fenugreek seeds against hair loss. When using fenugreek in the form of supplements or consuming the seeds, after a short time the hair becomes soft, shiny and smooth. Fenugreek treatment also works against accelerated split ends.

Fresh fenugreek leaves mixed with water or coconut oil can be applied to the scalp. You can also apply a special paste made from ground seeds. After a few weeks, your hair should start to grow back, even in areas where it has been lost.

What is behind the high effectiveness of fenugreek on hair? Certainly, the proteins contained in the plant, which strengthen the hair roots. It also contains a lot of B and C vitamins, as well as iron. Phytohormones play an important role in protecting hair follicles, also reducing excessive dryness of the scalp and thus dandruff. Fenugreek is also useful in the treatment of seborrheic dermatitis as part of scalp hygiene.

Fenugreek and its impact on health – what is it useful for?

We already know about the undeniably effective effects of fenugreek on hair. How does fenugreek also improve libido and reduce the negative effects of menopause?

• Fenugreek and PMS – the alkaloids contained in Greek hay help block the sensory receptors that allow the brain to feel pain. This is extremely important in alleviating the effects of PMS. Scientific studies have shown that women who consumed fenugreek powder three times a day during the first three days of their period experienced less painful cramps during the following period. It also helps prevent typical PMS symptoms such as fatigue, headaches, irritability, loss of energy and even dizziness.
• Helps you lose weight – weight loss is one of the secrets of fenugreek. Because it is rich in fibre, it reduces appetite and increases the feeling of satiety. The antioxidants and anti-inflammatory substances it contains, such as flavonoids and caffeic acid, reduce the absorption of fats and sugars by the intestines, promoting fat loss.
• Supports libido – Fenugreek extract can help regulate GnRH and LH hormone levels, increasing the sensitivity of the testicles to these hormones and stimulating testosterone production. In addition, the plant appears to improve mental alertness, mood and sexual desire in both sexes;
• Helpful during menopause – During menopause, a woman's body no longer produces sex hormones, especially oestrogen. This is why the symptoms of menopause are sometimes difficult to bear, with hot flushes, dryness in the intimate areas and low libido being among them. Fenugreek, which is a phytoestrogenic plant, can significantly and naturally reduce these discomforts;
• Supports muscle growth – fenugreek extract has been shown to increase testosterone production in the body. In addition to improving libido, athletes will also appreciate the positive effects of fenugreek, e.g. in bodybuilding. More testosterone also means greater muscle mass and, consequently, better fat burning.
• Fenugreek for diabetes – fenugreek is known to regulate blood sugar levels. The amino acid 4-hydroxyisoleucine in fenugreek lowers blood sugar levels by almost 50% without affecting insulin balance. Blood lipid levels also return to normal.

Research on fenugreek – what does the scientific world say about it?

The scientific world is full of research on the health benefits of using fenugreek for preventive purposes or to counteract problems caused by certain diseases. Research published by the National Library of Medicine mentions that people with type 1 diabetes who consumed up to 50 g of powdered fenugreek seeds for breakfast and dinner for 10 days improved their blood sugar levels and lowered their cholesterol levels.

Recent studies also highlight the diuretic properties of fenugreek, which cleanses the body and kidneys by helping to remove toxins through urine. Others say that fenugreek helps lower blood lipid levels. Indeed, thanks to its fibre content, this plant helps prevent cardiovascular disease. In studies conducted in India on people with diabetes, taking fenugreek seeds improved their blood profile. Several studies have also shown that taking fenugreek helps to reduce body weight. In addition, fenugreek seeds are approved by health committees in various European countries for their appetite-stimulating and anti-inflammatory properties. Studies conducted in Germany have shown that fenugreek seeds in the form of powdered compresses alleviate all kinds of skin inflammation, rheumatic pain and neuralgia.

Fenugreek in your home – an amazing addition, not only to the kitchen

Now that we know everything about fenugreek, using it for preventive health care is even easier than before. However, it is worth remembering that using fenugreek alone for many ailments is not recommended. It should be one of the effective parts of our therapy, which should be preceded by check-ups and medical visits in order to make the best use of its potential.

Bibliography

‘Hypolipidaemic Effect of Fenugreek Seeds: a Chronic Study in Non-insulin Dependent Diabetic Patients’ – R. D. Sharma, A. Sarkar, D. K. Hazra, B. Misra, J. B. Singh, B. B. Maheshwari, S. K. Sharma, Phytotherapy Research scientific journal, John Wiley & Sons, 1996.

‘Toxicological Evaluation of Fenugreek Seeds: a Long Term Feeding Experiment in Diabetic Patients’ – R. D. Sharma, A. Sarkar, D. K. Hazra, B. Misra, J. B. Singh, B. B. Maheshwari, Phytotherapy Research scientific journal, John Wiley & Sons, 1996.

‘Effects of fenugreek seeds and its extracts on plasma lipid profile: a study on rabbits’ – M. Al.-Habori, A. M. Al.-Aghbari, M. Al-Mamary, Phytotherapy Research scientific journal, John Wiley & Sons, 1998.

‘Effect of fenugreek seeds on blood lipid peroxidation and antioxidants in diabetic rats’ – P. Ravikumar, C. V. Anuradha, Phytotherapy Research scientific journal, John Wiley & Sons, 1999.

‘Chemoenzymatic Synthesis of Enantiomerically Pure (2S,3R,4S)-4-Hydroxyisoleucine, an Insulinotropic Amino Acid Isolated from Fenugreek Seeds’ – V. Rolland-Fulcrand, M. Rolland, M-L. Roumestant, J. Martinez, scientific journal European Journal of Organic Chemistry, John Wiley & Sons, 2004. Roumestant, J. Martinez, scientific journal European Journal of Organic Chemistry, John Wiley & Sons, 2004.

‘Plant proteins. IV.—amino acids present in alcoholic extracts of grass and legume hays and fenugreek seeds’ – J. Koloušek, C. B. Coulson, scientific journal Journal of the Science of Food and Agriculture, John Wiley & Sons, 1955.

‘In vitro studies on antiradical and antioxidant activities of fenugreek (Trigonella foenum graecum) seeds’ – S. Kaviarasan, G. H. Naik, R. Gangabhagirathi, C. V. Anuradha, K. I. Priyadarsini, scientific journal Food Chemistry, Elsevier Science, 2007.

Functional properties of fenugreek (Trigonella foenum graecum) protein concentrate – N. A. El Nasri, A. H. El Tinay, Food Chemistry scientific journal, Elsevier Science, 2007.

‘Bioactive lipid constituents of fenugreek’ – S. Chatterjee, P. S. Variyar, A. Sharma, Food Chemistry scientific journal, Elsevier Science, 2010.

‘Inhibitory potential of omega-3 fatty and fenugreek essential oil on key enzymes of carbohydrate digestion and hypertension in diabetic rats’ – K. Hamden, H. Keskes, S. Belhaj, K. Mnafgui, A. Feki, N. Allouche, scientific journal Lipids in Health and Disease, BioMed Central, 2011.

‘Antioxidant properties of germinated fenugreek seeds’ – P. Dixit, S. Ghaskadbi, H. Mohan, T. P. A. Devasagayam, scientific journal Phytotherapy Research, John Wiley & Sons, 2005.

‘Anti-heartburn effects of a fenugreek fibre product’ – R. A. DiSilvestro, M. A. Verbruggen, E. Jann Offutt, Phytotherapy Research scientific journal, John Wiley & Sons, 2011.

‘A fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteers’ – H. Chevassus, N. Molinier, F. Costa, F. Galtier, E. Renard, P. Petit, scientific journal European Journal of Clinical Pharmacology, Springer, 2009.

‘Effect of fenugreek extract supplement on testosterone levels in males: A meta-analysis of clinical trials’ – A. Mansoori, S. Hosseini, M. Zilaee, R. Hormoznejad, M. Fathi, Phytotherapy Research scientific journal, Heyden & Son, 2020.

‘Effectiveness of fenugreek as a galactagogue: A network meta-analysis’ – T. M. Khan, D. Bin-Chia Wu, A. V. Dolzhenko, Phytotherapy Research scientific journal, Heyden & Son, 2018.

‘Effect of Fenugreek on vasomotor symptoms in menopausal women: A protocol for systematic review and meta-analysis’ – T. Wu, R. Yue, M. He, C. Xu, Medicine scientific journal, Lippincott Williams & Wilkins, 2020.

‘Fenugreek: The Genus Trigonella’ – G. A. Petropoulos, Medicinal and Aromatic Plants – Industrial Profiles, CRC Press, 2002.

Fenugreek - A Medical Dictionary, Bibliography, and Annotated Research Guide to Internet References – Health Publica ICON Health Publications, ICON Health Publications, 2004.