Fenugreek: Properties, benefits and contraindications for health

Fenugreek, also known as alholva, is a seed that has been used since time immemorial for its many benefits for health and wellbeing. Its properties mean that today it is consumed as a supplement, without overlooking its role as an ingredient in the preparation of remedies. Discover in detail the qualities attributed to it.

What is Fenugreek?

Also known by the scientific name Trigonella foenum-graecum, it is a herb native to the Middle East and North Africa, although it has been cultivated since ancient times in the Mediterranean region.

Its exotic name should not surprise you, considering how far it has travelled and the long tradition behind it. Other names it receives are methi or, in English, greek clover.

Its leaves and seeds have been used since ancient times as culinary spices and for medicinal purposes.

Have you heard that fenugreek has traditionally been used to increase libido and masculinity? Alongside this, it is valued for its contribution to reducing LDL cholesterol or lowering blood glucose levels.

What are its main uses in cooking?

When it comes to culinary matters, alholva is very commonly included as an ingredient in spice blends, most of which are found in Indian food, such as curry dishes.

It is also used as a flavouring agent, in imitation maple syrup, drinks, foods and tobacco.

Nutritional value of Alholva

After all, when a medicinal plant or dietary supplement comes into your life, beyond any marketing campaign surrounding it, what you are interested in is checking its nutritional value or, in other words, what it will really contribute to your body from a nutritional perspective.

Nutritional table per 100g

Aminogram of the seeds per 100g

Vitamins and minerals in Fenugreek seeds per 100g

The values indicated correspond to 100 g and show the Nutrient Reference Values (NRV) established in Regulation (EU) 1169/2011 of 25 October 2011.

Unquestionably, fenugreek is not an ordinary plant but one with extraordinary therapeutic effects, as well as a spice for flavouring a wide range of recipes.

What are the properties of Alholva?

Its content of saponins and galactomannan stimulates the release of bile in the gallbladder, suppressing cholesterol absorption and glucose processing in the gastrointestinal tract. In particular, the fibre it contains reduces blood sugar levels.

Fenugreek also contains in its composition an amino acid known as 4-hydroxyisoleucine, which increases insulin release, as well as trigonelline, which is also essential in helping to reduce blood glucose levels.

What is diosgenin?

Another interesting substance related to alholva is diosgenin, a biologically active steroidal sapogenin present in this plant and noted for its ability to address a series of pathologies. These include diabetes, cardiovascular disease, oxidative stress, inflammation, hyperlipidaemia and cancer.

Such is the importance of this substance that its use has been suggested as a determining mediating factor in several of the biological effects of fenugreek, contributing to the maintenance of insulin signalling and glucose homeostasis.

To reduce LDL cholesterol levels

And given that high cholesterol levels are one of the pressing problems of our time, this is one of the properties that means it should not be missing from your healthy pantry.

What is cholesterol?

Cholesterol is a fat molecule, required for the proper functioning of human health, which is transported through the bloodstream bound to a protein, forming macromolecules known as lipoproteins.

How many types of cholesterol are there?

The density (which is nothing other than the ratio between protein and fat) between these elements can vary, giving rise to the types of cholesterol:

These data show the need to keep HDL high (within normal values) in order to have an optimal state of health. Not surprisingly, it acts as a protector against cardiovascular diseases.

Cholesterol levels recommended by the National Cholesterol Education Program Adult Treatment Panel III by the NIH

How does Fenugreek help reduce LDL cholesterol?

Fortunately, the fibre contained in fenugreek seeds has cholesterol-lowering effects in a natural way. The result? It normalises its plasma values.

And it does so by…

7 health benefits of Fenugreek

However, although this plant’s qualities for reducing cholesterol are beyond dispute, fenugreek has other health benefits that are in no way inferior to the one mentioned, and which you will also be interested to know about.

1. Alholva to regulate blood sugar

The abundant content of the amino acid 4-hydroxyisoleucine is key for this plant to improve insulin secretion and also optimise sensitivity to this substance, which means we can classify it as a remedy for patients with diabetes.

In addition, its high contribution of natural galactomannan fibre causes it to slow the speed at which sugar is absorbed into the blood.

2. Improves digestion

Do you suffer from stomach discomfort? If so, you should consider teaming up with alholva. The reason? Its richness in fibre and antioxidants contributes to the elimination of toxins through the intestine.

An effective treatment for gastritis and indigestion, it helps prevent constipation by promoting intestinal movement, as well as digestive problems caused by stomach ulcers, acting as a natural digestive aid.

Many people use it as an effective remedy for heartburn and acid reflux, as the mucilage in its seeds helps soothe gastrointestinal inflammation.

In certain cases, alholva tea is used to relieve indigestion and stomach pain.

3. Anti-inflammatory agent

However painful it may be, inflammation is a natural process of the body that acts as a defence mechanism against attacks from external agents such as bacteria and viruses… This does not prevent it from sometimes showing its negative side and, instead of being a one-off and isolated episode lasting for a short period of time, becoming chronic.

Well, fenugreek can reduce the discomfort of chronic inflammatory processes, such as arthritis, certain types of infection, chronic cough, mouth ulcers or bronchitis.

4. Mitigates the symptoms of menopause

Everyone knows the unpleasant symptoms that fenugreek can help alleviate thanks to the fact that it contains diosgenin and oestrogenic isoflavones, which have properties similar to the female sex hormones, oestrogens. In this way, women looking to reduce the discomfort associated with this stage will find few remedies as effective as taking methi.

Some of the problems we are referring to are hot flushes, insomnia, sweating, joint or muscle pain and breathing problems.

Alholva helps address the deficit in oestrogen production, acting as a one hundred per cent natural therapy.

5. Fenugreek for breastfeeding

The intake of this plant has traditionally been prescribed by Ayurvedic doctors for breastfeeding mothers, due to its properties as a galactagogue, that is, a stimulant of breast milk production.

Because it contains diosgenin, it helps increase milk production in breastfeeding women.

6. Promotes skin care

Try it by grinding alholva seeds. A very convenient option is to keep a good quantity of powder stored in an airtight container for daily use.

When using it:

1. Mix one tablespoon of fenugreek powder with milk until you obtain a paste
2. Apply evenly to your face, which you will have washed beforehand
3. Leave on for 20 minutes, after which wash and rinse

7. Helps with weight loss

Including this food in your diet can be a great help when it comes to curbing food cravings. It is its fibre content that prolongs the feeling of satiety. This way, you will not feel tempted to snack between meals, a habit that can cause real damage to your health.

How to take it?

Fenugreek seeds are among the most versatile. Try taking them by preparing teas with them, or including them in flour and baking them in the oven as bread, or pressing them into oil.

They can also be enjoyed lightly toasted or made into powder to marinate or season sauces and soups.

Remember that consuming seeds or using alholva flour is one of the best natural formulas for controlling blood sugar.

Fenugreek to increase testosterone?

It is, which is why many men seek the natural increase of endogenous testosterone or libido through taking fenugreek. To do this, it is advisable to take between 500-600 mg of a standardised fenugreek formulation, such as the popular product known as “Testofen”.

Side effects and contraindications

Although it is generally a safe product, provided you consume it in moderation, it is worth warning of a mild side effect that you may experience when taking it. Thus, nausea is a common adverse effect, while there are also users who have reported gastrointestinal discomfort, which usually includes diarrhoea and/or gas.

Always remember to consume dietary supplements responsibly and under medical supervision.

Where to buy Fenugreek?

At HSN you can buy the best fenugreek at an unbeatable price.

Buy Fenugreek Supplements at HSN