Fenugreek Seeds: Nutrition, Benefits, Risks, And More

Medically reviewed by Maria Sarino, MD FACT CHECKED

Scientifically referred to as Trigonella foenum-graecum, fenugreek is a herb similar to Clove.

This herb has been used as an alternative medicine since time immemorial, and it is even a common ingredient in many Indian dishes.

With numerous health benefits, it may even be taken as a supplement. Fenugreek is native to southern Europe and Asia and has white flowers and yellowish-brown and angular seeds.

They’re rich in many vitamins like vitamin A, vitamin B6, vitamin C, folic acid,  and riboflavin. They are also storehouses of crucial minerals like zinc, magnesium, copper, potassium, manganese, selenium, and calcium.

No wonder fenugreek, considered one of the herbs for weight loss, could provide additional health benefits to the human body apart from weight loss.

all about fenugreek seeds

The fenugreek seeds have anti-cancer, anti-diabetic, and anti-inflammatory effects. These seeds may be consumed in different forms, like powdered form, raw seeds, or even seed extracts.

With a low calorific value, fenugreek seeds are full of carbohydrates, vitamins, and minerals due to which they are an exceptional food supplement.

The different nutritional figures per 100 grams of fenugreek seeds may include 5.8-grams of fat, 26.2-gram protein, 333 kcal, 44.1-grams of carbohydrates, and 48.6 grams of fiber.

Apart from this, the different mineral content per 100 grams of fenugreek seeds could include-

  • 530-milligram Potassium
  • 0.71-milligram Copper
  • 370 milligrams of Phosphorus
  • 160-milligram Calcium
  • 6.5-milligram Iron
  • 19 milligrams of Sodium
  • 190-milligram Magnesium

Apart from this, you could even find certain bioactive compounds like phytochemicals in the fenugreek seeds. Due to the same reason, fenugreek seeds have myriad health benefits. Let’s have a look at them.

Benefits of Fenugreek Seeds

  1. Reduce Cholesterol Levels

    Fenugreek seeds are a rich source of saponins, which may help to truncate your body’s capacity to absorb cholesterol from fatty foods.

    Moreover, certain studies show how saponins may even help to curtail your body’s production level of cholesterol like bad or LDL cholesterol. 

  1. Effect On Breast Milk Production

    As we all know, breast milk is the best source of nutrition and development for the baby. However, some mothers might find it difficult to produce a sufficient amount of breast milk.

    Although certain prescription drugs incentivize and amplify breast milk production, research says that fenugreek could serve as a natural alternative in this case.

  1. Controlling Blood Sugar Levels And Diabetes

    Another benefit of Fenugreek could be to assist in metabolic conditions like diabetes. Fenugreek may help to regulate the levels of both type one and type 2 diabetes.

    At the same time, it could even amplify the general carbs tolerance of the people who do not have any such conditions.

    The major reason behind this ingredient helping in controlling blood sugar levels could be because of its role in ameliorating insulin function and its high fiber content.

  1. Anti Obesity

    Another great use of Fenugreek could be in helping you to lose weight because of its high dietary fiber content.

    With a high mucilaginous fiber content, fenugreek seeds have galactomannans.

    This high fiber content has myriad benefits, like helping you to feel full for a longer time, truncating your glucose absorption level, and managing your bowel movements.

    Additionally, the presence of the 4-hydroxy isoleucine compound may even help to curtail the amount of glucose present in your blood by amplifying the secretion of insulin.

    No wonder how these mechanisms might assist you to lose weight through a healthier metabolism.

  1. Pain Relieving Effects

    Due to the presence of abundant nutrients and minerals, fenugreek seeds may relieve pain and cramps.

    So you could consume fenugreek in the form of raw fenugreek seeds, fenugreek seeds powder, or Fenugreek seeds tea to relieve the cramps and fatigue during menstruation.

    Additionally, these seeds may even facilitate hemoglobin synthesis in the body, which could provide you energy and hence regulate your health during menstruation. Augmented sperm count and testosterone production.

Potential Side Effects

The overdose of Fenugreek seeds may even have certain adverse effects. Some of the unwanted effects that could come up with this ingredient may include headaches, upset stomach, diarrhea, dizziness, or a smell in the urine, sweat, or breast milk.

Moreover, though this is a rare situation, sometimes people could even have certain allergic reactions to Fenugreek.

Another important tip to remember while consuming fenugreek is that it has certain compounds that may result in birth abnormalities or stimulate contractions.

Due to the same reason, pregnant ladies may evade their consumption. The side effects of Fenugreek do not stop here. This ingredient may even act like estrogen in the body.

So people suffering from certain hormone-sensitive cancers may get some side effects from its consumption.

Thus if you have any health issues then you may evade the consumption of Fenugreek or consult your doctor before consuming it.

Healthy Recipes Using Fenugreek Seeds

With a distinct aroma and flavor, the fenugreek seeds may help to ameliorate your food taste. You may use the dry seeds or even ground them into powder while mixing them in certain recipes.

Here are some of the healthy recipes that you may create using these seeds.

  • Fenugreek Sprouts Salad

    If you want to consume fenugreek, then you could prepare Fenugreek sprout salad for two servings in just approximately 15 minutes. The calorie content for two servings might be around 20 calories.

    To prepare this recipe, all you have to do is first make homemade fenugreek seeds sprout. For this, you could soak the Fenugreek seeds overnight in water and drain water the following day.

    Now tie the seeds in a muslin cloth and keep them in a cool and dry place for approximately a day. After the day, you could observe that your fenugreek sprouts are ready.

    The next step in this recipe is to prepare the fenugreek sprout salad. For this, mix your fenugreek sprouts with chopped tomatoes, onions, roasted peanuts, and coriander leaves.

    Now, you may add spices like salt, pepper, and lemon juice to the salad to improve its taste. Your salad is ready and you could enjoy it as a side dish for lunch or dinner.

    Besides being filling, it contains several fibers and could serve as an ideal, low-calorie, and diabetic snack.

  • Fenugreek Seed Tea

    To prepare your healthy Fenugreek Seed tea, you have to lightly crush a teaspoon of these seeds. Then soak the seeds in freshly boiled water for approximately 1  to 3 hours.

    The more you soak them, the higher the benefits you could receive from your tea. Now all you have to do is to strain the tea and add lemon or honey according to your taste.

    You could drink it either hot or cold as it suits your taste buds. Moreover, to intensify the flavor of the tea, you could even add certain other herbs or tea leaves to the boiling water.

Conclusion

Thus, Fenugreek has been used by people since time immemorial to treat myriad conditions ranging from unregulated blood sugar levels to low testosterone.

Though this ingredient has innumerable health benefits, it may not be used as a sole treatment to cure any condition.

So you should always consult your doctor before consuming fenugreek to treat any particular disease. Additionally, since Fenugreek is a versatile ingredient, you might consume it in several ways.

In this article, we have explained in detail about fenugreek and the different recipes you could prepare to incorporate it into your diet.

So consuming a small amount of Fenugreek regularly could provide numerous health benefits, like truncating your cholesterol level, resolving certain digestive issues, and even heart burns.