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Health Benefits of Fenugreek

The health benefits of fenugreek (trigonella foenum-graecum) are so many that it's a great idea to consume these regularly for maintaining good health. Fenugreek is supposed to have originated in eastern Europe and Ethiopia. Fenugreek has been used since ancient times as food as well as medicine by the Egyptians and Asians. Today, it's grown around the Mediterranean, Argentina, Egypt, France, and all over India.

Fenugreek is an annual herb that grows 1-2 feet tall and has small, oval leaves, and small pods which contain the seeds. These are small, hard, and ochre yellow. Fenugreek is very easy to grow in mild climates. Sow the seeds, place in a sunny area, water regularly, and watch the herbs grow.

Fenugreek leaves (methi saag, methi, menthi koora) are a popular vegetable in India. Fenugreek seeds are an essential ingredient in curry powder and other masalas used in Indian food, and both the leaves and seeds have a pronounced aroma. The leaves and seeds have a bitter taste and hence often used in combination with other spices and vegetables.

In the US, fenugreek leaves and seeds are available in Indian grocery stores. The seeds are available whole, crushed, or powdered. Dried fenugreek leaves, called kasuri methi are also sold whole or powdered and are used when fresh leaves are not available or when you want to use them just for flavoring.

Fenugreek and Health

Fenugreek leaves and seeds are supposed to have a cooling effect on the body, and are often used as a remedy to treat boils, mouth sores, and sore throats. A paste made from the leaves can also be used for soothing burns and swellings. A tea made from fenugreek seeds is used for reducing fevers. A strong gargle made from boiling a couple tablespoons of seeds in a quart of water and strained, is used as a home remedy to soothe sore throat.

Ancient herbalists used fenugreek as a digestive aid, and even today the seeds are eaten with a little yogurt to relieve diarrhea and flatulence. Fenugreek in any form helps with acid reflux. Fenugreek tea is also used for treating other stomach disorders such as peptic ulcers as the seeds become mucilageous (have a mucus coating) in water and soothe the stomach.

Fenugreek seeds have long been known to promote lactation. In India, the seeds are powdered and made into a gruel and offered to nursing mothers. The seeds are crushed and fed to cows to increase their supply of milk.

In the Middle Ages, fenugreek was used as a hair tonic and was believed to cure baldness. Herbalists recommend making a paste of the leaves and applying over the scalp regularly before shampooing, for long, silky, and glossy hair, and for curing dandruff. The paste, when applied on the face, can improve complexion and prevent pimples, acne, blackheads, as well as wrinkles.

Fenugreek leaves and seeds are rich in iron and as such very effective in treating anemia.

The dried leaves (kasuri methi) are rich in protein and are comparable to lentils.
The seeds are rich in minerals and vitamins such as calcium, phosphorus, iron, and vitamin C, and also contain some vitamin B-Complex.

Tibetan monks have used fenugreek in all its various forms for centuries for the anti-inflammatory benefits fenugreeks offers and to help calm mind and body.

Regular use of fenugreek seeds can help restore the sense of taste and smell by clearing accumulated mucus and other impurities from the oral and nasal passages.

Fenugreek tea has been found beneficial in treating resporatory infections such as bronchitis, pneumonia, influenza, and sinusitis.

Fenugreek seeds have been found very effective in treating diabetes. According to researchers at the National Institute of Nutrition, Hyderabad, India, fenugreek seeds when consumed daily along with a restricted caloric diet (1200-1400 calories per day), have a beneficial effect, reducing levels of glucose, serum cholesterol, and triglycerides in diabetic patients. Other studies show that fenugreek seeds soaked in hot water can be used as an adjuvant to help control type 2 diabetes.

Cooking Tips

Buy leaves/herbs that look fresh, and refrigerate to keep them from wilting. Fenugreek leaves are best when used in 3-4 days. Fenugreek seeds stay fresh for 6-7 months when stored in air-tight containers.
Chop off the roots and tougher stems. Use the leaves and tender part of the stems.
Rinse the leaves multiple times to remove any dirt/sand; or drop them in a large bowl of water and let sit for a minute until the dirt settles to the bottom, and then remove the leaves. Repeat a couple times in clean water.
Steam the leaves to retain the vitamins and minerals.

Sources

http://www1.agric.gov.ab.ca
http://www.ncbi.nlm.nih.gov/pubmed/19839001
http://www.thorne.com/altmedrev/.fulltext/8/1/20.pdf
Foods That Heal, H. K. Bakhru

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