11 Health Benefits of Fenugreek, According to Science (+8 Delicious Recipes)

If you didn’t already know that fenugreek could improve your life, don’t worry - we’ve got you covered. It’s time you stop ignoring this nutritious herb and make the most of its impressive health benefits.

Fenugreek contains good amounts of carbohydrates, fiber, proteins, and flavonoids that prevent numerous diseases. It fights well with both internal and external inflammation while improving your libido, stamina, and muscular health. Fenugreek is a very common herb used for holistic treatments, thanks to its aromatic flavor and scent. Even a single tablespoon or serving of fenugreek leaves will give you a boost of nutrients required for optimal health and well-being.

And it’s only enough to say for me to tell you that all its surprising health benefits are backed by science!

1. Regular Dose of Fenugreek Can Prevent High Blood Pressure Associated with Diabetes

This herb contains powerful compounds that have blood pressure reducing properties, according to a 3 week study conducted on diabetic rats.

Type 2 diabetes is a condition characterized by the way your blood glucose level interacts or responds to the entire body. People with type 2 diabetes often experience fatigue, vision problems, thirst, and hunger.

Apart from insulin therapy and medication, you can make a change in your diet to benefit most from your treatment. Fenugreek, on the other hand, contains amino acids which have anti-diabetic properties.

After taking fenugreek, patients with type 2 diabetes showed a less negative affect on blood glucose levels and lipid profiles. (1)

Fenugreek also improves the body’s glucose metabolism rate and can help alleviate diastolic and systolic blood pressure abnormalities for human diabetes. (2)

By eating fenugreek daily, you can treat and prevent severe symptoms of type 2 diabetes without long-term side effects. This healthy herb is effective and healthy, thanks to its anti-diabetic properties.

Key Takeaway: Fenugreeks contains many essential compounds and nutrients that benefit diabetic patients in many ways. It improves blood glucose metabolism, lowers high blood pressure, and reduces severe symptoms of diabetes such as hunger, fatigue, and tiredness.

2. Fenugreek Has a Positive Effect On Muscular Strength

Fenugreek extract when combined with creatine has a positive impact on the muscular system of the body. It improves body composition and anaerobic capacity, according to a study.

This study focused on 47 high-intensity trained males who took part in an 8 week program with sufficient doses of creatine and fenugreek extract coupled with regular resistance-exercise. (3)

During the course of the study, factors such as body mass, upper body strength, lean mass, etc. were evaluated. The results showed that due to an increase in fenugreek intake, there was a significant increase in body strength and body composition.

This means that by enhancing the consumption of fenugreek and creatine in your diet, it helps produce more energy for high resistance workouts.

Another study found that fenugreek increases muscle endurance capacity for various types of high intensity workouts such as bench press or leg press. (4)

That is because of its high fiber content, antihypertensive, and blood glucose promoting properties.

Key Takeaway: The good news is that fenugreek when regularly consumed can boost muscular strength and improve body composition. Eating more fenugreek with creatine is good for you because its high fiber content protects againsts muscle injuries.

3. Increased Intake of Fenugreek Assists Libido

Libido refers to a person’s sexual drive as an integral part of life. Libido dysfunction can affect both genders of any age. It can be caused by a number of both psychological and physical factors such as lack of exercise, unhealthy diet, depression, hormonal imbalance, etc.

Another leading cause of low libido in men can be low testosterone levels. Many remedies such as increased physical exercise and diet can positively impact testosterone levels, studies suggest.

A controlled study conducted on 60 healthy men for 6 weeks proved the benefits of fenugreek. The final outcome demonstrated that fenugreek extracts has a positive effect on improving stamina, energy, and arousal in men, while maintaining healthy testosterone levels. (5,6)

With an increased count in testosterone levels and increased sexual stamina, fenugreek boosts libido naturally without the need of any medicines. You can opt for fenugreek consumption as a natural remedy to maintain healthy hormonal levels. This is important because irregular testosterone levels can also lead to other male problems such as baldness, erectile dysfunction, and depression.

Key Takeaway: Consuming fenugreek regularly can boost testosterone levels in men. This helps improve libido, sexual arousal, and stamina. Natural herbs like fenugreek may help alleviate other diseases arising due to decreased libido and low testosterone levels.

4. The Anti-inflammatory Effects of Fenugreek Reduces Development of Diabetes

As you already know, treating certain types of diseases such as diabetes can have dangerous side effects. One of the reasons why doctors opt for natural therapeutic treatments is because to avoid health risks induced by conventional treatments.

One of the most effective natural remedies for the prevention and treatment of diabetes is fenugreek. Herbs are very common for their therapeutic properties. They contain powerful antioxidants, essential oils, and nutrients that fight all sorts of inflammation and abnormalities in the body.

Fenugreek, on one hand, can improve blood sugar levels in people more susceptible to diabetes. It also offers cholesterol lowering properties. (7)

A study conducted on diabetic rats proves that fenugreek extracts reduce aggressive maltase activity. It also helps alter intestinal and renal disaccharidases, which gets heightened due to diabetic activity in the blood. (8)

All these studies prove that fenugreek plays a significant role in alleviating symptoms of diabetes in both healthy and unhealthy individuals.

Key Takeaway: There are many types of diabetes induced by abnormal blood glucose levels and insulin resistance. A study conducted on diabetic rats showed that an increased intake of fenugreek extract can positively affect the development and management of diabetes in humans.

5. The Antioxidant Capacity of Fenugreek Prevents Arthritis

One of the leading causes of arthritis in older adults in increased inflammation in the body. Consuming foods that are high in mucilage is thought to protect the body against arthritis caused by oxidative stress.

One study conducted on arthritic rats investigated the anti-inflammatory and antioxidative effects of fenugreek extract. It proved that an increased intake of mucilage from fenugreek dramatically improved cellular performance. It had a direct impact on lipid oxidation, vitamin C absorption, and glutathione levels in the body. All these factors contribute to the development and management of arthritis. (9)

Another study showed that the flavonoids, mucilage, and ethanol extracts present in fenugreek all contribute to the prevention and treatment of arthritis in patients. (10)

Fenugreek is a powerful anti-arthritic herb which improves lipid metabolism and other immunological symptoms of arthritis in humans. Impaired lipid metabolism is one of the major causes of arthritis in older adults.

These anti-arthritic effects are more likely due to the high fiber content found in fenugreek.

Key Takeaway: Fenugreek contains good amounts of flavonoids, mucilage, and ethanol extracts that play an important role in protection against arthritis. It improves overall lipid metabolism and regulates proper enzyme function on a cellular level in humans.

6. Fenugreek Seed Extract Plays an Important Role in Fighting Eating Disorders

Eating disorders are plenty, ranging from anorexia, binge eating, and bulimia. These occur due to psychological and physical factors. If left untreated, it can cause severe types of diseases leading to diabetes, obesity, and heart problems.

Any feeding or eating disorder that can be controlled by natural therapeutic treatments such as improved nutrient intake is essential. That said, fenugreek seed extracts contain enough nutrients that help alleviate eating disorders.

To test the effects of fenugreek seed extract on feeding behavior, a study conducted on rats proved that fenugreek improved hyperinsulinemia and reduced hypocholesterolemia levels. This had a directly impact on the subjects appetite and feeding attitude. (11)

Many chronic conditions such as cholesterol problems, insulin resistances, and gastrointestinal abnormalities can lead to minor eating disorders. Proper management of certain enzymes can dramatically improve food intake and appetite in humans.

There are certain eating disorders that allow very high amounts of food intake, which can be controlled by lowering cholesterol levels and improving insulin capacity. That’s why the antioxidant and anti-inflammatory capacity of fenugreek seed extracts is most effective.

Key Takeaway: Many studies were performed to associate fenugreek intake with feeding behavior of humans. These studies indicated that sufficient fenugreek seed extract intake can relieve chronic eating disorders such as anorexia and increase overall appetite.

7. The Riboflavin Nutrient Present in Fenugreek Prevents Chronic Migraine

Chronic migraine is a severe condition characterized by recurring headaches for at least 15 days a month. Other symptoms of migraines include fatigue, nausea, sensitivity to sound and light, and irritability.

One study found that most people with chronic migraines have vitamin deficiencies, which leads to a more painful migraine episode. That’s why you need an increased dose of riboflavin.

Compounds such as riboflavin, present in fenugreek, can help improve cell response, repair, and growth for fighting chronic migraines. Migraine medication coupled with proper vitamin and riboflavin implementation can alleviate severe symptoms of migraines. It also helps reduce episodic migraines and other nutrient deficiencies in the human body. (12)

Studies in this area have shown that riboflavin deficiency can contribute to chronic migraine development which leads to more episodic headaches and nausea. Increasing your fenugreek intake may be beneficial for reducing the effects of the migraine process in people with certain types of deficiencies.

Key Takeaway: Regular consumption of fenugreek for its high riboflavin content may alleviate chronic migraine and other nutrient deficiencies in the body. People who consumed more riboflavin reported decreased episodic migraines compared to those who didn’t consume any.

8. Fenugreek Contains Powerful Nutrients That Fight Cardiovascular Diseases

Fenugreek has certain powerful properties that may help fight cardiovascular diseases.

For example, they contain high amounts of folic acid, selenium, and zinc. All these help keep heart diseases at bay.

Folic acid can reduce high homocysteine blood levels, a leading marker for cardiovascular disease and heart stroke. This study also showed that vitamin B6 can also prevent homocysteine buildup in the blood. Fenugreek contains good amounts of vitamin B6 as well. (13)

An increase in folic acid intake can also prevent birth defects in most humans. It prevents the proliferation of heart diseases caused by inflammation and increased homocysteine levels. (14)

There is plenty of evidence that selenium plays an important role in preventing heart damage in most healthy individuals. Lack of selenium intake is directly associated with cardiovascular diseases and heart stroke, studies suggest.

Low selenium levels in the body caused unexplained cardiac dysfunction and gastric bypass. (15)

Lastly, zinc deficiency is a serious marker to heart diseases, autoimmune diseases, and cancer. Zinc is an essential nutrient found in the blood to decrease serious effects of inflammation. Internal inflammation is one of the leading causes of cardiovascular disease in healthy individuals.

Consuming more of zinc with the help of fenugreek can reduce proliferation of heart diseases and encourage better nutrient absorption in the blood and arteries. (16)

Key Takeaway: Nutrients such as vitamin B6, zinc, selenium, and folic acid play an important role in the prevention and treatment of cardiovascular diseases. They increase the body’s ability to repair heart damage, reduce inflammation, and improve cellular count.

9. Increased Zinc Intake from Fenugreek Curbs Early Common Cold Symptoms

Common cold is characterized by a runny nose and constant sneezing. It is a respiratory infection that can also cause a sore throat and cough.

Even though common cold is a very basic type of infection that cannot be cured by medicine, there are certain types of foods you can eat to prevent and treat the symptoms. Fenugreek, for example, contains good amounts of zinc that help fight common cold.

A clinical trial conducted on participants with common cold showed that an increase in zinc intake dramatically affected common cold symptoms. It doesn’t encourage any side effects that are recurring with other common cold medication such as nausea and bad taste. (17)

Another study conducted on 199 patients with common cold suggests that zinc positively impacts the symptoms of common cold. It is more effective for people suffering from common cold and allergies. (18)

Apart from antibiotics, increasing your fenugreek intake for its aromatic flavor, taste-enhancing properties, and antiviral and antimicrobial properties is essential.

Key Takeaway: Many studies have shown that fenugreek may lower chances of developing common cold and other allergic symptoms such as cough, sneezing, or a runny nose.

10. Fenugreek Reduces Oxidative Stress in the Human Body

Oxidative stress is characterized by the imbalance between free radicals in the body and natural antioxidants. When there is a higher number of free radicals than antioxidants, it leads to oxidative stress.

Oxidative stress can potentially damage all pathophysiological conditions in the body. It can lead to cancer, heart diseases, gastrointestinal diseases, diabetes, autoimmune diseases, and other inflammatory conditions. (19)

Fenugreek contains good amounts of zinc which is proven to have positive health benefits against oxidative stress. It is proven that zinc deficiency leads to cellular retardation, immune dysfunction, and abnormal body mass. All these factors contribute to oxidative stress in the body.

Moreover, with zinc’s antioxidant and anti-inflammatory properties, it improves the body’s response to free radicals and reduces the serious effects of oxidative stress markers such as cytokines.

Cytokines are inflammatory enzymes that cause chronic inflammation and other free radical-induced diseases in the body. (20)

Key Takeaway: Zinc, present in fenugreek, has a direct impact on immune cells to fight oxidative stress and free radical damage in the body. It boosts proper immune function that helps the body to fight against any inflammatory disease caused by oxidative stress. Hence, it balances out the ratio between antioxidants and free radicals in the human body.

11. Fenugreek Contains Choline Which Plays a Significant Role in Brain Health

Fenugreek may help with numerous neurological and cognitive factors such as brain development, memory, nerve cell signalling, and mood disorders.

It contains food amounts of choline, that according to studies, is an essential nutrient for overall brain health. Participants who took more doses of choline achieved greater brain function than those who didn’t. It improved factors such as intelligence, learning, memory, and mood changes. (21)

The potential benefits of fenugreek for brain development for both genders and all ages is very significant. By regularly consuming fenugreek for its high choline intake can help both children and adults to cope with day-to-day activities and improve overall brain function with regards to learning and memory.

Key Takeaway: Fenugreek is packed with choline which has proven health benefits, including improving brain development, reducing nerve damage, and quickening nerve cell signalling in children and adults.

What To Look Forward To

So you want to cook fenugreek leaves? I’m a big fan of fenugreek, but it can be difficult to find healthy recipes that will go well with any diet. That’s why I’ve presented a wide range of fenugreek recipes from soups, energy bites, flatbread, and rice.

There are many ways to cook fenugreek and I’ve covered some of the best ways for you. These are the recipes most people love cooking and eating for lunch and dinner, so why shouldn’t you try them out yourself? It doesn’t matter if you’re new to the kitchen, these best fenugreek recipes will keep you healthy and satisfied.

1. Fenugreek Bites

Using fenugreek instead of nuts for energy bites is a game-changer!

Ingredients:

2 cups of oat

2 tbsp of ground fenugreek

1 cup of coconut flakes

1 cup of flax seed

1/2 cup of cocoa powder

2 tbsp of yeast flakes

3 tbsp of chia seeds

1 tbsp of vanilla extract

1 cup of peanut butter

1 cup of honey

Method:

  1. Blend all ingredients in a food processor.

  2. Spoon 1 tbsp of mixture and form into balls. Store in a plastic airtight container in the refrigerator to serve.

2. Lentil Meatballs in Fennel Coconut Sauce

It isn’t very everyday that you can devour an entire bowl of lentil meatball in delicious fennel and coconut sauce.

Ingredients:

For meatballs:

1 cup of black lentils

1/2 cup of quinoa

1 tsp of salt

1 tsp of garlic powder

1 egg

1 tbsp of olive oil

For coconut-fennel sauce:

6 minced garlic cloves

1 tbsp of minced ginger

1/2 tsp of turmeric

1 1/2 tbsp of olive oil

1 can of diced tomatoes

1 tbsp of fenugreek leaves

1 can of coconut milk

1 tbsp of lemon juice

1 tbsp of brown sugar

1/2 tsp of salt

Method:

  1. Boil black lentils in salt water for 25 minutes.

  2. Meanwhile, combine quinoa, 1 cup of water, and salt. Cook on medium-high heat for 15 minutes.

  3. Transfer half of the boiled lentil with quinoa in a blender. Add olive oil, garlic powder, and salt. Blend well.

  4. Transfer blend into a bowl and mix with egg and the remaining lentils. Form into meatball and bake for at least 20-30 minutes.

  5. To make the coconut-fennel sauce, combine garlic, ginger, turmeric, tomatoes, coconut milk, lemon juice, fenugreek, sugar, and salt in a skillet with olive oil. Cook for 15 minutes until completely blended. Drop in the baked meatballs and season with salt. Serve with hot rice.

3. Sri Lankan Cooked Fish Gravy

Doing a traditional food the modern way. Try this tangy and aromatic fish recipe with fresh fenugreek to serve.

Ingredients:

4 pieces of fish fillet

2 tsp of turmeric

2 tbsp of fresh ghee

2 tsp of fenugreek seeds

2 tsp of white peppercorns

1 tsp of fennel seeds

1 tsp of mustard seeds

1 cinnamon

10 curry leaves

1 sliced onion

2 chopped garlic cloves

2 sliced green chillies

2 tsp of chilli powder

2 tsp of coriander powder

2 chopped tomatoes

1 1/2 tbsp of tamarind puree

Method:

  1. Marinade fish fillets with 1 tsp of turmeric and half tsp of salt. Set aside.

  2. Cook ghee, curry leaves, and all the spices in a saucepan. After a minute, add onion, green chillies, and garlic. Sit well for 5 minutes.

  3. Next, add the tomatoes, tamarind, and little water. Cook for 10 minutes.

  4. Finish it off with the fish fillets and coconut milk. Cook for 5 minutes.

  5. Season curry with coriander and fresh curry leaves. Serve hot with cooked rice.

4. Lentil Soup with Fenugreek

This recipe makes it easy for most you to eat healthy and add some flavor to your vegan diet.

Ingredients:

1/2 cup of soaked lentils

2 cups of water

1 tsp of oil

1/2 tsp of mustard seeds

1/2 chopped onion

3 chopped garlic cloves

1 chopped green chilli

1/2 tsp of coriander powder

1/2 tsp of black pepper

1/3 tsp of fenugreek powder

1/4 tsp of cayenne pepper

1/4 tsp of cinnamon

1 tsp of turmeric

1/2 chopped bell pepper

1 chopped tomato

1/2 tsp of salt

3/4 cup of broccoli

Lemon for garnish

Cilantro for garnish

Method:

  1. Cook lentils with water in a pressure cooker for 20 minutes. Set aside.

  2. Transfer lentils into a saucepan and cooking on medium-high heat for 20 minutes.

  3. In a skillet, cook oil, mustard seeds, onion, garlic, and green chilli. Cook for 5 minutes.

  4. In a blender, combine all spices and transfer mixture to the skillet.

  5. Next, add tomatoes and green bell peppers with water and cook for 5 minutes or until tender.

  6. Add the cooked mixture to the saucepan with lentils and cook for a few minutes. Combine salt and broccoli and bring to a boil for 3 minutes. Add water to adjust consistency. Serve with fresh cilantro and lemon. Serve with cooked rice.

5. Fenugreek Chicken

Once you cook this delicious recipe, you’ll never miss takeout food again.

Ingredients:

6 tbsp of mustard oil

4 garlic cloves

2 cardamoms

5 black peppercorns

2 cups of sliced onions

2 tsp of ginger garlic paste

2 green chillies

1 whole chicken

1 cup of curd

2 tsp of flour

3 tsp of coriander powder

1 tsp of turmeric

2 tsp of red chilli powder

1/2 tsp of cumin powder

1/2 of garam masala powder

2 tsp of lemon juice

Salt to taste

Chopped fenugreek leaves

Method:

  1. Cook oil, peppercorns, cloves, and cardamoms in a skillet on medium-high heat.

  2. Add onions to fry evenly.

  3. Combine with ginger pasta and green chillies. Add chicken pieces and cook for 5 minutes.

  4. Next, add flour, coriander powder, curd, turmeric, chili powder, cumin powder, and masala powder. Combine with salt and cook for 25 minutes.

  5. Open lid and add lemon juice. Garnish with fresh fenugreek leaves. Serve hot with cooked rice.

6. Fenugreek Flatbread

A classic dish that works well with all sorts of curries, dips, and chutneys. The fenugreek flavor and scent makes this dish a complete dream.

Ingredients:

2 1/2 cup of flour (whole wheat or all-purpose)

3 1/2 tbsp of fenugreek leaves

1/2 tsp of green chilli paste

1 tsp of coriander powder

1/2 tsp of chilli powder

2 tbsp of oil

3 tbsp of butter

Salt to taste

Method:

  1. Boil fenugreek leaves in water for 10 minutes.

  2. Add chili paste, flour, coriander powder, red chili, salt, and oil in a small bowl.

  3. Drain and store the fenugreek water and add dried fenugreek to the bowl.

  4. Roll out the dough in medium-sized balls and make into flatbreads.

  5. On a griddle, add some butter and cook each flatbread for a few minutes on each side. Heat until completely cooked and fragrant.

  6. Serve hot with curry or curd.

7. Fenugreek Tart with Ricotta

If you want something baked and crispy for tea-time, this fenugreek ricotta tart recipe is your ideal companion.

Ingredients:

2 tbsp of olive oil

2 sliced onions

2 cups of spinach leaves

4 eggs

1 yolk of egg

3/4 cup of cream

150g of ricotta

1 1/2 cups of flour

125g of chopped butter

Pastry

Method:

  1. In a blender, combine flour, butter, and salt. Add egg yolk and iced water. Transfer on a flat surface and transfer dough into a disc. Set aside in a refrigerator for 30 minutes.

  2. Roll out pastries from the dough and place each on a large baking tray. Baking pastries for 20 minutes in a 200 degrees preheated oven. Set aside.

  3. Cook oil and onions in a skillet for 10 minutes. Combine spinach and fenugreek. Cook for 5 minutes. Transfer to a small bowl and set aside.

  4. Combine eggs with cream and salt and pepper in a small bowl.

  5. Once the pastries come out baked. Add a spoon of fenugreeks mixture followed by ricotta and egg mixture.

  6. Bake eat pastry for 30 minutes and set aside for 10 minutes to cool.

8. Garlic Fenugreek Paneer

This recipe has a bright, savory, and garlicky aroma. Once you cook it, you wouldn’t want to go back to cooking basic.

Ingredients:

4 tbsp of oil

3 tsp of chopped garlic

1 cup of chopped onion

1 grated garlic clove

1/4 cup of curd

1 tsp of flour

2 tsp of coriander powder

1 tsp of chili powder

1/2 tsp of turmeric

1/2 tsp of garam masala powder

2 tbsp of cream

2 tbsp of dried fenugreek leaves

200g of panner

2 tsp of lemon juice

1 tsp of honey

1 tsp of fresh ghee

1 tsp of chopped garlic

Salt to taste

Method:

  1. Cook oil, garlic, onion, and ginger in a skillet on medium-high heat.

  2. Add curd and flour into the pan and mix well.

  3. Later, combine with chili powder, turmeric, coriander powder, garam masala powder, and a little bit of salt.

  4. Add water, fenugreek leaves, panner, lime juice, and honey. Cook for 3 minutes.

  5. In a separate pan, heat fresh ghee with 1 tsp chopped garlic. Cook until brown.

  6. Add the ghee garlic mixture into the paneer mixture. Cook for a few minutes. Serve hot with cooked rice or flatbread.

Wrapping It Up

Cooking fenugreek in all sorts of dishes isn’t a bad thing, is it? With the help of this article you can make the most of your fenugreek diet in versatile ways. Fenugreek has come a long way as a culinary ingredient with powerful medicinal properties. It is widely used in Indian kitchens, with a growing audience in both north Africa and European countries.

Starting from aiding digestive problems, fenugreek has proven health benefits for diabetes prevention, eating disorders, brain health, and reproductive problems. So it’s pretty clear why you would need this incredible herb in your life.

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