fenugreek Archives - Amazing Health Advances

Slash Your Cancer Risk With Two POTENT Spices

AHA Publisher — Thu, 02 Dec 2021 08:00:34 +0000

Karen Sanders via NaturalHealth365 – Within the past few years, scientists at the forefront of cancer research have increasingly given voice to a once radical-sounding concept: cancer – second only to heart disease as a cause of death for Americans – is largely preventable, with diet playing an important role. In a prominent article published in 2008 in the peer-reviewed scientific publication Pharmaceutical Research, the authors – researchers in the Department of Experimental Therapeutics at the University of Texas M.D. Anderson Cancer Center – boldly state that cancer is, for the most part, a preventable disease that can be avoided with proper lifestyle choices. An article published the following year in the Journal of Clinical Oncology echoes and confirms this finding and goes on to assert that dietary modification alone – namely, increasing intake of fruits, vegetables, and spices – could prevent 20 percent or more of all cases of cancer, saving close to a quarter of a million lives a year. In a more recent study published in the International Journal of Environmental Research and Public Health authors concluded that indeed, nutrition is one of the most modifiable aspects of people’s lifestyles and dietary choices that can affect cancer risk. Furthermore, with the maintenance of optimum body weight and regular physical activity added to dietary modification, the authors estimate that up to 40 percent of all cancer cases would simply never occur. Stunning Fact: Nearly 50% of All Cancer Cases Can Be Eliminated With Natural Compounds Imagine the headlines, the fanfare, and the triumphant advertising campaign Big Pharma would unleash if a drug manufacturer were to develop a medication with the same rate of success at warding off cancer. Yet, the “medication” already exists. We already have access to safe, natural, and relatively affordable cancer-preventing substances: the phytochemicals contained in luscious fruits, tasty vegetables, and zesty spices. Although a myriad of fresh fruits and vegetables – broccoli, blueberries, garlic, grapes, tomatoes, and dozens more – can help prevent cancer, two spices, in particular, have been impressing researchers with their ability to inhibit and even destroy cancer cells. Fragrant Cloves Offer Up a Protective and Potent Essential Oil Cloves, scientifically known as Sygizium aromaticum, are the unopened flower buds from an evergreen tree indigenous to the Indonesian rain forest. Their aromatic scent and rich, distinctive flavor arise from their high content of eugenol oil, the constituent also responsible for much of their protective benefits. Recent scientific research supports the ability of eugenol oil to inhibit the proliferation of melanoma cells. It also suppresses COX-2 mRNA expression, meaning that it works to “turn off” one of the primary genes implicated in inflammation and cancer development. In one particularly encouraging animal study conducted at the Department of Cancer Causation and Prevention at AMC Cancer Research Center and published in 2005 in the Journal of Biological Chemistry, eugenol not only slowed the growth of tumors but decreased tumor size by 40 percent. While 50 percent of the mice in the control group died from metastatic growth of their tumors, all eugenol-treated mice survived. In addition, researchers reported no evidence of cell invasion or metastasis – no spreading of cancer – in the eugenol group. While clinical studies are lacking, test tube and animal studies point to potential use for cloves as a natural cancer treatment. Cloves Contain a Surprising Variety of Nutrients Although eugenol oil seems to be the major player in the anticancer effects of cloves, these piquantly-flavored buds can also provide health benefits by way of their other constituents. Cloves are rich in tannins and flavonoids and contain hefty amounts of essential minerals such as iron, manganese, and selenium. As if that weren’t enough, they are also a good source of the antioxidant vitamin C and A, as well as the antioxidant carotenoid beta-carotene. What’s the Best Way to Add Cloves to My Diet? Opt for whole, organically grown cloves for maximum health benefits, and powder them yourself in a coffee grinder. Use cloves to enhance meat, poultry, rice dishes, and soups or to add zest to a marinade. You can also use them to flavor desserts such as gingerbread, pumpkin pie, and fruit compote, or pair them with cinnamon in hot spiced apple cider. But, be warned, overindulging in cloves can cause gastric irritation, so moderation is the best policy. And, if you have a digestive condition such as gastric ulcers, ulcerative colitis, or diverticulitis, check with your doctor before using them. Fenugreek: An Ancient Mainstay of Ayurvedic Healing, Proves Its Worth to Western Researchers Scientifically known as Trigonella foenum-graecum, fenugreek is a staple of Middle Eastern cooking and is used to make curry and pickles. It has been employed since antiquity for culinary and medicinal purposes and is particularly prized in the Ayurvedic healing system, known as methi. Recent medical research indicates that fenugreek seeds have anti-cancer properties due to their high diosgenin levels, a steroidal saponin. In a cell study published in 2006 in Oncogene, researchers found that fenugreek extracts suppressed inflammation, inhibited the proliferation of cancer cells, and caused apoptosis – or self-destruction – of tumor cells. Like the eugenol found in cloves, diosgenin in fenugreek regulates pro-inflammatory COX-2. Memorial Sloan Kettering Cancer Center (MSKCC) concurs, crediting fenugreek seeds with chemopreventive properties and citing a study in which fenugreek extracts induced cell cycle arrest and apoptosis in MCF-7 receptor-positive breast cancer cells. Although animal and cell studies have been promising, MSKCC points out that studies on humans are currently lacking. However, research into fenugreek’s therapeutic potential is ongoing. Diosgenin Is Not Fenugreek’s Only Weapon Against Cancer While diosgenin has been shown to destroy cancer cells, it is not the only protective gift fenugreek bestows. The seeds are also rich in non-starch polysaccharides such as mucilage, pectin, and hemicellulose. These various types of dietary fiber all have the proven ability to bind to toxins and carcinogens, allowing them to be speedily flushed from the body. So it is no surprise that decades of research have supported fenugreek’s strong protective effects against colon cancer. Like cloves, fenugreek seeds also store essential minerals such as copper, iron, selenium, and manganese. They also contain abundant quantities of vitamin A and vitamin C. What are the best fenugreek seeds to get? Be sure to purchase whole fenugreek seeds from a certified organic supplier – as your best bet for maximum cancer protection. High-quality fenugreek seeds are golden-yellow, with a rich maple syrup aroma. Enthusiasts say that the taste – often likened to burnt caramel with bitter overtones – can be mellowed by browning the seeds lightly over medium heat. The toasted seeds can then be ground and used in curries and sauces. Keep in mind, fenugreek seeds can interact with certain medications, so check with your doctor before using them. Although no one can expect to eliminate all cancer risks, consuming beneficial detoxifying spices such as cloves and fenugreek may help to significantly better your odds while adding sparks of exotic and sophisticated flavor to your recipes. Sources for this article include: NIH.gov NIH.gov NIH.gov NutritionAndYou.com NIH.gov NutritionAndYou.com BiblioMed.org MSKCC.org To read the original article click here.

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ATTENTION Diabetics: These 3 Popular Spices Can Help Manage Your Blood Sugar

AHA Publisher — Mon, 11 Oct 2021 07:00:09 +0000

Michelle Marks via NaturalHealth365 – Did you know that there are organic spices for diabetics that can help manage your blood sugar better? It is easy to add to any recipe and gives plenty of nutrients and specific health benefits. Many studies suggest that merely half a teaspoon of cinnamon a day can significantly reduce excess blood sugar levels. But before you run to the health food store to buy cinnamon, don’t forget to add fenugreek, coriander, and clove seeds. These spices give you that extra kick of flavor while, at the same time, helping to stabilize your energy level. Multiple Studies Confirm Fenugreek’s Ability to Regulate Blood Sugar Levels Fenugreek seeds contain many natural compounds, but research has identified that the phytonutrient galactomannan and amino acid 4 – hydroxyisoleucine are responsible for its glucose-lowering effect. Many lab studies have confirmed the beneficial effects of fenugreek in lowering blood sugar in type-2 diabetics. In a study on human subjects with mild type-2 diabetes, consumption of fenugreek extract for two months decreased the blood sugar levels and was less insulin resistant than the placebo group. In another study, published in the European Journal of Clinical Nutrition, 50 grams of fenugreek seed powder consumed twice daily decreased the fasting blood sugar level, improved glucose tolerance, and reduced the urinary glucose output by 54% in type-1 diabetics. In addition to this – it also decreased the total cholesterol, signs indicating its usefulness in managing diabetes and treating its complications. There is no recommended amount of fenugreek, however, clinical studies have used 5 grams of seeds or a gram of the powder per day. Spices for Diabetics Can Improve Insulin Sensitivity and Digestion Although coriander and cilantro belong to the same family, coriander leaves and seeds offer more significant benefits than cilantro. Coriander seeds contain two volatile oils – linalool and geranyl acetate – potent antioxidants that work at a cellular level. Lab studies have shown that coriander seed extracts decreased plasma glucose, improved insulin sensitivity, and improved serum lipid levels in animal models. Another study showed that 200 mg/kg of coriander seed extracts significantly increased the activity of insulin-secreting beta cells compared to the diabetic control animals. In a human study reported in Digestive Diseases and Sciences, researchers observed that coriander (seed) powder decreased the symptoms of irritable bowel syndrome, a chronic digestive complaint. Study participants reported a greater absence of bloating, pain, and constipation compared to the placebo group. Lower Blood Glucose and Cholesterol Levels with Cloves Cloves are rich in antioxidants anthocyanins and quercetin plus high in an active component called eugenol and is also an excellent source of manganese, a good source of omega-3 fats, vitamins C, K, fiber and minerals calcium, magnesium. In addition, this spice is a natural antiseptic, anti-inflammatory, and analgesic. In one study, 30 type-2 diabetics were given capsules containing 0, 1, 2, or 3 grams of cloves each day – for a month – to observe the serum glucose levels. Study authors found that serum glucose dropped from 225 to 150 mg/dl, significantly dropping triglyceride, total cholesterol, and LDL levels. Therefore, researchers suggested that consuming 1 to 3 grams of cloves per day is beneficial for people with type-2 diabetes to better manage their glucose and total cholesterol levels. It is always best not to focus on one spice alone; adding a variety of spices to season your food doubles its medicinal value. Naturally, for best results, always work with an experienced healthcare provider or health coach about the best nutritional advice for you – especially if you have diabetes. Sources for the article include: NIH.gov NIH.gov NIH.gov Faseb.onlinelibrary.wiley.com To read the original article click here.

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Fenugreek Oil Benefits for Hair, Digestion, Inflammation & More

AHA Publisher — Thu, 10 Dec 2020 08:00:03 +0000

Christine Ruggeri, CHHC via Dr. Axe – Fenugreek is considered one of the oldest known medicinal plants in human history. Fenugreek oil comes from the seeds of the plant and is used for a variety of health concerns, including digestive problems, inflammatory conditions and low libido. It’s well-known for its ability to enhance exercise performance, stimulate breast milk production and fight acne. With a unique warm and woody aroma, diffusing fenugreek at home or adding it to tea can be a great addition to your natural medicine cabinet. What Is Fenugreek Oil? Fenugreek is an annual herb that’s part of the pea family (Fabaceae). It’s also known as Greek hay (Trigonella foenum-graecum) and bird’s foot. The herb has light green leaves and small white flowers. It’s widely cultivated in northern Africa, Europe, West and South Asia, North America, Argentina, and Australia. Seeds from the plant are consumed for their therapeutic properties. They are used for their impressive essential amino acid content, featuring leucine and lysine. The herb’s essential oils are extracted from the seeds, usually with the supercritical CO2 extraction process. This is the preferred method of extraction because it’s considered nontoxic and leaves zero residual organic solvent. Benefits The benefits of fenugreek essential oil come from the herb’s anti-inflammatory, antioxidant and stimulating effects. Here’s a breakdown of studied and proven fenugreek oil benefits: 1. Aids Digestion Fenugreek oil has anti-inflammatory properties that help improve digestion. This is why fenugreek is often incorporated in dietary plans for ulcerative colitis treatments. Studies also report that fenugreek helps support healthy microbial balance and may work to improve gut health. 2. Enhances Physical Endurance and Libido Research published in the Journal of the International Society of Sports Nutrition suggests that fenugreek extracts have a significant impact on both upper- and lower-body strength and body composition among resistance-trained men compared to a placebo. Fenugreek has also been shown to increase sexual arousal and testosterone levels among men. Research concludes that it has a positive effect on male libido, energy and stamina. 3. May Improve Diabetes There’s some evidence that using fenugreek oil internally may help improve diabetes symptoms. An animal study published in Lipids in Health and Disease found that a formulation of fenugreek essential oil and omega-3s was able to improve starch and glucose tolerance in diabetic rats. The combination also significantly decreased the glucose, triglyceride, total cholesterol and LDL cholesterol rates, while increasing HDL cholesterol, which helped the diabetic rats maintain homeostasis of blood lipid. 4. Enhances Breast Milk Supply Fenugreek is the most widely used herbal galactagogue to enhance a women’s breast milk supply. Studies indicate that the herb is able to stimulate the breast to supply an increasing amount of milk, or it may stimulate sweat production, which increases milk supply. It’s important to add that studies do note the potential side effects of using fenugreek for breast milk production, including excessive sweating, diarrhea and worsening of asthma symptoms. 5. Fights Acne and Promotes Skin Health Fenugreek oil works as an antioxidant, so it helps fight acne and is even used on the skin to support wound healing. The oil also has powerful anti-inflammatory compounds that can soothe the skin and relieve breakouts or skin irritations. The anti-inflammatory effects of fenugreek oil also help improve skin conditions and infections, including eczema, wounds and dandruff. Research even shows that applying it topically can help reduce swelling and external inflammation. 6. Works as an Expectorant Fenugreek is known to work as an expectorant that helps relieve congestion by expelling phlegm. In fact, in Traditional Chinese Medicine, the herb is known as a “phlegm mover” that breaks up stuck energies and has a cooling anti-inflammatory effect. One study found that fenugreek syrup and honey helped improve quality of life and lung function among participants with mild asthma. Diffusing the oil can help relieve a cough and ease that stuffy feeling you get when dealing with respiratory infections. 7. May Suppress Appetite A study published in Clinical Nutrition Research found that drinking fenugreek tea and fennel tea were both significantly effective in suppressing appetite among overweight women in South Korea. Researchers found that fenugreek tea decreased hunger, led to less food consumption and increased feelings of fullness compared to the placebo. Popular Uses Fenugreek oil can be used aromatically, topically and internally. It has a warm, woody aroma and blends well with sandalwood, chamomile and other soothing essential oils. Skin Soother: You can use fenugreek essential oil on the skin to soothe inflammatory issues. It makes for an excellent addition to a massage oil, too, as it can calm the skin and help ease pain and swelling. Digestive Aid: Add one to two drops of fenugreek to tea, water or recipes to help ease digestive issues like constipation. Enhance Exercise Performance: Add one to two drops of fenugreek to tea or warm water to help enhance exercise performance and stamina, or dilute five drops at home. Breast Milk Production: Add one to two drops of fenugreek oil to tea or warm water to stimulate breast milk production, after getting the OK from your health care professional. Hair Health and Shine: Combine one to two drops of fenugreek oil with a half teaspoon of coconut oil and massage the mixture into your scalp to reduce dandruff and boost moisture. Rinse it out after about five minutes. Food Flavorer: Add a few drops of fenugreek to dishes that call for other warming herbs, like turmeric or ginger. Ease Tension: Diffuse five drops of fenugreek oil at home, or inhale it directly from the bottle. Unproven Remedies Although there is research, particularly studies done on animals, suggestingthat fenugreek seeds and extracts have anti-inflammatory effects, the extent of these benefits hasn’t been entirely proven in human studies. Some unproven fenugreek remedies include its ability to improve or fight health issues including: gout leg ulcers mouth ulcers sciatica boils bronchitis swelling in lymph nodes chronic cough hair loss low testosterone kidney ailments cancer Risks and Side Effects There are some precautions to be aware of before using fenugreek topically or internally. When ingesting the oil, it may cause side effects such as bloating, gas or diarrhea. Signs of a fenugreek allergy include swelling, coughing and wheezing. If you experience any of these adverse reactions, discontinue use immediately. It’s recommended to perform a small patch test before using fenugreek oil on larger areas of skin. If you experience skin irritations or redness after using it topically, discontinue use. Do not use fenugreek if you are on blood thinners or have a health condition that thins your blood. It may lead to excessive bleeding or bruising easily. Final Thoughts Fenugreek oil comes from the seeds of the therapeutic herb that’s been used for thousands of years in traditional medicine. The oil can be diffused, ingested in tea or recipes, or applied topically. It works as a potent anti-inflammatory agent, antioxidant and digestive aid. It may also help to improve physical endurance and stamina. To read the original article click here. For more articles from Dr. Axe click here.

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Natural Help for Hot Flashes

AHA Publisher — Thu, 18 Jun 2020 07:00:45 +0000

Dr. Don Colbert – This time of year, almost everyone’s hot. But for some women, the hot flashes and night sweats associated with perimenopause and menopause are just too much heat. They disrupt sleep and can make you feel miserable. But, what can you do? We have some natural help for hot flashes. Here’s what they are, why women get them, and what you can do starting today. What Are Hot Flashes and Why Might You Need Help for Hot Flashes? Hot flashes an overheating response by the body that is sudden and exaggerated. The nerve centers in the brain are normally great at keeping internal body temperature within strict limits and have methods for helping our body when they get too hot or cold. In the case of hot flashes, the brain senses the sudden heat, increases the rate of blood flow to the surface of the skin, causes the skin to redden or flush, and increases the sweat-response. This is one thing when you’re out for a run on a summer day, but quite uncomfortable when you’re trying to sleep. For women, hot flashes can really impact their lives and affect quality. If it causes a lack of sleep over the years, it can lead to the risk of other health issues such as weight gain, depression, and more. What Causes Hot Flashes? Although experts don’t know an absolute sure reason why women experience hot flashes, it’s clear that sex hormones play a role. Most hot flashes occur in the few years before menopause (premenopause) and during menopause. However, some younger women also report having hot flashes at much earlier ages, typically in the days leading to menstruation. Many studies have looked at the role estrogen may play with hot flashes. One animal study found that when estrogen levels are reduced, the nerve centers that regulate body temperatures in the brain actually become deformed and mutated. They actually respond to norma temperatures as if they are too high, causing the sweating and flushing (1). Other studies have found similar results, that a drop in estrogen may damage nerve centers and the body may respond to normal temperatures with abnormal exaggerating cooling and sudden sweats and flushes (2). Unfortunately, this means it’s not just about the environmental temperature, but the body’s responses to “regular” temperatures. How Common Are Hot Flashes? Up to 85% of menopausal women report experiencing hot flashes (3). It’s also likely that 55% of women experience symptoms many years before other indications of menopause. Another analysis from the Penn Ovarian Aging Study shows that an estimated 80% of American women experience moderate to severe hot flashes and another 17% experience mild hot flashes (4). Based on the information from an analysis of the Melbourne Women’s Health Project, the duration of hot flash symptoms lasts about 5.2 years on average (this study included 438 women)11 (5) while a meta-analysis of 35,445 women taken from 10 different studies confirmed a 4-year duration of hot flashes, getting more extreme as a woman nears menopause (6). Of the 4 types of menopausal symptoms, which include vasomotor symptoms (including hot flashes), vaginal dryness/dyspareunia, and difficulty sleeping/insomnia. and mood changes, hot flashes are the most commonly reported. Natural Lifestyle Help for Hot Flashes Identify Triggers and Avoid Them There are common triggers for many women’s hot flashes, and you may be able to identify and avoid your own. These include: warm weather (make sure your home/room is cool in the evening an night) stress spicy or hot foods and beverages alcohol You may find that you don’t need to avoid the trigger entirely, but just reduce it or learn how to mitigate its effects. Lose Weight if Needed Obesity and being overweight may actually increase the intensity and frequency of hot flashes. Losing weight before menopause can help. What’s more, many women find it much tougher to lose body fat during and after menopause, so it’s best to go into it at a healthy body weight if possible. Need help with weight loss. Here’s more info. Hydrate Well Throughout Each Day with Cold Water Our bodies have an effective way of cooling us off internally, but they require adequate hydration. Starting in the morning and throughout the day, consider drinking ice-cold water. You may also find that a cool or cold shower before bed helps. What’s more, both of these cold-water habits can help you lose fat! Stop Smoking if Needed Smoking may speed up the onset of menopause and increase the severity of symptoms, especially hot flashes. Keep a Cool Breeze Blowing Consider carrying a small personal handheld fan and/or adding one to your room. Although environmental factors are completely to blame, controlling some may help you. Relax with Deep Breathing, Prayer, Gratitude and Exercise If you notice that stress is a trigger for your hot flashes (stress releases epinephrine, which increases body temperature and sweating), it’s a good idea to find a way to relax quickly. Try taking deep breaths, praying, thinking of 3 gratitudes, or taking a walk. Diet and Nutrients as Help for Hot Flashes Nutrients, in particular proteins and fats, help guide healthy hormone and nerve signaling. When going through premenopause or perimenopause, it’s important to eat nutrients that support and balance your hormones and thyroid function. Thyroid hormones, like sex hormones, are affected by menopausal changes. First, a healthy diet, and healthy body weight, can help. A good diet will help you maintain steady blood sugars while supporting hormone production. Focus on eating healthy fats and proteins such as: Avocados, coconut oil, extra virgin olive oil, and other healthy fats High-quality seafood, chicken, and meats Fiber-rich vegetables and leafy greens Small amounts and berries and cranberries Salted nuts Roasted seaweed Free-range and/or local eggs Specific Nutrients for Help with Hot Flashes 1.Licorice Root Licorice root is the root of a plant called Glycyrrhiza glabra, native to Europe and Asia. Many women have found relief using it to combat hot flashes. One study in which menopausal women took ~1000 mg licorice root per day (330 mg, 3 times per day) for 8 weeks reduced the severity and frequency of hot flashes. These effects lasted until the women discontinued use (7). 2. Black Cohosh Black cohosh is a flowering plant scientifically known as Actaea racemosa and Cimicifuga racemosa. It has been used by Native American cultures for centuries to relieve menopause symptoms. However, its use remains controversial for many practitioners. There have been many studies on black cohosh, typically with doses between 6.5 to 160 mg per day. While some have shown it is effective for menopausal symptoms like hot flashes, it has also been associated (rarely) with some severe health complications like liver damage. It can interact with prescribed medicines and other herbs. Make sure to talk to your doctor before using black cohosh. 3. Fenugreek Also known as Trigonella foenum, this herb contains compounds of mucilage, proteins and steroidal saponins that have both lipid-lowering effects and relief for menopausal symptoms like hot flashes. No harmful or dangerous side effects have been found by the intake of therapeutic doses (8, 9). 4. Thyroid Supporting Blends Another reason a woman might experience unregulated hot and cold spells during menopause is due to changes in thyroid hormones. During this time of life, it can become extremely important to support thyroid health. A thyroid blend supplement with natural iodine, selenium, zinc, copper, vitamins A, D, and B12, Ashwagandha extract, Guggul Extract, Coleus Forskohlii., and more can support thyroid health through menopause to improve symptoms. 5. Diindolylmethane (Top Choice) My top choice for menopausal symptom relief, Diindolylmethane (DIM) is an amazing compound produced by our bodies when we eat cruciferous vegetables, that alters the metabolism of estrogens. It helps your body naturally convert damaging estrogen forms to healthy estrogen metabolites. The damaging forms cause most premenstrual and menopausal symptoms including hot flashes, and DIM can offer natural relief. It’s also been found to have anti-cancer properties and support overall health (10). In nature, it’s found in cruciferous vegetables. For therapeutic levels, try a DIM hormone-supporting supplement. Bottom Line You are not doomed to live years with hot flashes. Instead, there’s help for hot flashes. Look at your environment to cool down as much as you can, and then use natural supplements and foods to relieve them from the inside out. These supplements specifically can give you swift results. Find your relief today! To read the original article click here. For more articles from Dr. Colbert click here.

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Fenugreek: Benefits, Uses & Side Effects of This Ancient Herb

AHA Publisher — Thu, 14 May 2020 07:00:15 +0000

Dr. Josh Axe, DC, DMN, CNS – Never heard of fenugreek? Don’t worry — you’re not alone — but that doesn’t mean you should continue to be in the dark on this medicinal herb. In fact, I recommend using it on a regular basis. Why? Because fenugreek has some amazing health benefits that could transform your health and change your life for the better. How? It all starts with inflammation. As recent research shows, it helps reduce both internal and external inflammation … in addition to improving your sex life and reproductive function, as well as enhance nutrition for babies! And that’s just the tip of the iceberg when it comes to this important herb. What Is Fenugreek? Fenugreek is an annual herb with light green leaves and small white flowers. It’s part of the pea family (Fabaceae) and also known as Greek hay (Trigonella foenum-graecum). Fenugreek plants grow to about two to three feet tall, and the seed pods contain 10–20 small, flat, yellow-brown, pungent and aromatic seeds. Fenugreek seeds have a somewhat bitter taste, similar to celery, maple syrup or burnt sugar, and are often used to make medicine. However, it has a far more pleasant taste when cooked. The graecum seeds, which are usually dried and ground, are the most widely used part of fenugreek. The leaves are often used in cooking as well. Fenugreek can be taken by mouth or used to form a paste that’s applied to the skin to help heal inflammation. In manufacturing, fenugreek extracts can be found in soaps and cosmetics. As noted in the book “Essential Oils in Food Preservation, Flavor and Safety,” fenugreek extract and oil are known to possess antimicrobial, antioxidant, antidiabetic and antitumorigenic activities. Cultivated in North Africa, the Middle East, Egypt and India, it has a long history as an ingredient in traditional medicine. The fenugreek herb acts as a gum and an emulsifier, making it useful as a stabilizer as well as thickening agent for food. It’s also used as a spice and flavoring agent in food preparation. Nutrition Facts One serving — 1 tablespoon — of fenugreek seeds contains: 35.5 calories 6.4 grams carbohydrates 2.5 grams protein 0.7 gram fat 2.7 grams fiber 3.7 milligrams iron (20 percent DV) 0.1 milligram manganese (7 percent DV) 0.1 milligram copper (6 percent DV) 21 milligrams magnesium (5 percent DV) 32.6 milligrams phosphorus (3 percent DV) 0.1 milligram vitamin B6 (3 percent DV) Health Benefits While more research is needed in terms of identifying and confirming all of the plant’s benefits, this herb has been shown to help with numerous health issues. Here are nine of the most proven fenugreek benefits. 1. Can Improve Digestive Problems and Cholesterol Levels This herb may help with numerous digestive problems, such as upset stomach, constipation and inflammation of the stomach. For instance, research shows that the water-soluble fiber in fenugreek, among other foods, helps relieve constipation. It also works to improve digestion and is often incorporated in an ulcerative colitis diet treatment plan due to its anti-inflammatory effects. This herb appears to benefit those with heart conditions, such as hardening of the arteries and high blood levels of certain fats, including cholesterol and triglycerides. It also shows potential for helping those who are diabetic. In fact, a study out of India showed that administering 2.5 grams of fenugreek supplement twice daily for three months to people dealing with non-insulin-dependent diabetes mellitus significantly lowered cholesterol naturally, along with triglycerides, without affecting HDL cholesterol. 2. Combats Inflammation Inside the Body Fenugreek helps with inflammation within the body, which is responsible for health issues and diseases like: Mouth ulcers Boils Bronchitis Infection of the tissues beneath the surface of the skin Tuberculosis Chronic coughs Cancer Kidney ailments In addition to its potential preventative effects with these conditions, this herbal remedy is thought to lower blood sugar and may be useful for many conditions, including management of metabolic and nutritive disorders, such as diabetes. A 2017 study concluded that “a simple complementary addition of fenugreek seeds can have a synergistic effect along with diet control and exercise on fasting blood glucose.” For the study, patients with type 2 diabetes received 10 grams of the seeds soaked in hot water every day. Fenugreek appears to slow absorption of sugars in the stomach and stimulate insulin. In Traditional Chinese Medicine, the spice is known as a “phlegm mover” and is said to break up stuck energies and cool inflammation within the body. Research published in International Immunopharmacology studied the anti-inflammatory and antioxidant effects of fenugreek mucilage on arthritic rats and confirmed its power to fight inflammation. It also “demonstrated the potential beneficiary effect of fenugreek mucilage on adjuvant induced arthritis in rats,” meaning this herb may be an effective natural arthritis treatment as well. 3. Helps Increase Libido in Men Some fenugreek uses for men include treating hernias, erectile dysfunction and other male problems, such as baldness. That’s because it may increase sexual arousal and testosterone levels. While it’s best to consult with a physician before using natural therapies for treating disease or improving sexual performance, fenugreek seed powder, fenugreek tea and tablets have been shown to increase sexual desire and performance in men, as well as naturally remedy impotence. In a study published in Phytotherapy Research, 60 men between the ages of 25 and 52 years with no history of erectile dysfunction were supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks. Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels. 4. Promotes Milk Flow in Breastfeeding Fenugreek also helps breastfeeding women who may experience low milk supply. It can increase breast milk production because it acts as a galactagogue. Galactagogues are substances that help with increasing milk supply. They stimulate the milk ducts and can increase milk production in as little as 24 hours. While more research is needed to determine the exact efficacy and safety of fenugreek for increased breast milk production, several studies in scientific journals note its use in promoting milk flow. Although this is a potential fenugreek seeds benefit for women, researchers generally recommend that seeking help from a lactation consultant should be your first course of action if you’re having issues with breast milk production. 5. Helps Treat Wound, Skin and Scalp Issues In addition to lowering internal inflammation, fenugreek is sometimes warmed and used externally as a poultice. Research indicates that this reduces external inflammation and can treat: Pain and swelling in the muscles and lymph nodes Gout Wounds Leg ulcers Sciatica Dandruff Eczema It’s important to test the area first to ensure that it does not burn or further inflame the area, however. There are also fenugreek benefits for hair. Although research is limited, anecdotal reports suggest that fenugreek tea and fenugreek seed powder can be used on your hair to promote hair growth and improve texture. 6. Adds Flavor and Spice to Food In foods, fenugreek powder is often included as an ingredient in spice blends, mostly found in Indian fare, such as curried dishes. It’s also used as a flavoring agent in imitation maple syrup, foods, beverages and tobacco. In addition, fenugreek leaves can be used in salads, and both fresh and dried leaves are used in Indian cookery. 7. Helps Increase Appetite Beyond enhancing flavor, fenugreek has been shown to increase appetite, which results in restorative and nutritive properties. A study published in Pharmacology, Biochemistry, and Behavior was designed to investigate the effects of a fenugreek seed extract on feeding behavior. Experiments were performed to determine food consumption and motivation to eat, as well as metabolic-endocrine changes. The results showed that chronic oral administration of the fenugreek extract significantly increased food intake and the motivation to eat. The report also indicated, however, that the treatment does not prevent anorexia nor the decreased motivation to eat. 8. May Enhance Exercise Performance The Journal of Sports Science and Medicine reports a study on the effects of combined creatine and fenugreek oil supplementation on strength and body composition in men. Forty-seven resistance-trained men were divided into two groups according to body weight. Each group then took either 70 grams of a dextrose placebo, five grams of creatine and 70 grams of dextrose, or 3.5 grams of creatine and 900 milligrams of fenugreek extract and participated in a four-day-a-week periodized resistance-training program for eight weeks. Body composition, muscular strength endurance and anaerobic capacity of participants were tested. The creatine/fenugreek group showed significant increases in lean mass, bench press and leg press strength. The study concluded that creatine combined with fenugreek extract supplementation had a significant impact on upper body strength and body composition as effectively as the combination of creatine with dextrose. Why is this good? The use of fenugreek with creatine supplementation may be an effective means for enhancing creatine uptake while eliminating the need for excessive amounts of simple carbohydrates, so you may want to consider adding fenugreek for men and women to your list of the best pre-workout foods. 9. Helps Improve Blood Sugar A clinical trial showed that ingestion of fenugreek seeds soaked in hot water shows promise as a complementary therapy in the treatment of type 2 diabetes. Over the course of eight weeks, 11 out of a total of 18 participants consumed fenugreek seeds soaked in hot water, and the remaining seven consumed fenugreek seeds mixed with yogurt. The participants who consumed the seeds soaked in hot water showed significant improvement in blood glucose levels compared with the group that ate the seeds mixed with yogurt. How to Use (Plus Recipes) Fenugreek has a long history as both a culinary and medicinal herb in the ancient world. Fenugreek seed is commonly used in cooking and as a folk or traditional remedy for diabetes and loss of appetite, as well as to stimulate milk production in breastfeeding women. It’s also applied to the skin and hair to reduce inflammation. Here are some of the most common plant uses: Breast milk production: Fenugreek supplements or tea may help boost breast milk production, especially in the days immediately following child birth. Digestion: Fenugreek tea, seed powder or supplements may help aid digestive issues like constipation, upset stomach and loss of appetite. Inflammation: Fenugreek extract can be applied topically as a poultice to reduce inflammation and pain. Cholesterol: Although there is mixed evidence, using fenugreek seed powder or supplements may help reduce high cholesterol levels. Skin health: Fenugreek oil or seed powder can be used topically to improve skin health and reduce inflammatory disease symptoms. Hair health: To use as an herbal remedy for your hair, combine fenugreek seed powder with coconut oil or aloe vera and massage the mixture into your scalp. Let it sit for five minutes and then rinse. Exercise performance: Although there is mixed research on fenugreek for testosterone levels, supplementing with the plant for eight weeks may improve exercise performance and decrease body fat. Wondering how to eat fenugreek seeds? Here are some great fenugreek recipes that you can try, as well as some ideas for women who are breastfeeding or experiencing engorgement. Aromatic Blackeye Bean Curry Jamaican Curry Powder Chicken and Mushroom Masala with Fenugreek, Turmeric and Curry Serves: 4–5 Ingredients: 1 cup of fresh, organic mushrooms, chopped into bite-sized pieces 4–5 small organic chicken breasts, chopped into bite-sized pieces 1 cup kefir ½ teaspoon turmeric ½ teaspoon curry powder ½ teaspoon chili powder 1 teaspoon coriander powder 1 cup fresh fenugreek (methi leaves) or 2 tablespoons dry fenugreek leaves, rinsed and chopped 4 chopped medium-size fresh tomatoes 1 chopped medium onion 1 green chili, sliced or chopped ¼ tablespoon ginger paste or 1/2 tablespoon freshly chopped ginger ¼ tablespoon garlic paste or 1/2 tablespoon freshly chopped garlic 1 tablespoon ghee salt to taste Masala ingredients: 1-inch cinnamon stick 1...

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