Fenugreek Leaves

Fenugreek Leaves

Fenugreek leaves are one of the healthiest green leafy vegetables. This flexible herb is from the legume family. It has been used in cooking as a flavouring agent for a decennium. Additionally, it is a generally used spice in many cookings globally. They add a mild and fragrant bitter-nutty flavour to curries and stir-fries.

In addition, each part of the plant is equally nutrient-dense. The fenugreek seeds are also quite alike to the leaves. The peak point of these leaves is their health benefits. They are really nutritious and innumerable. Also, they are advantageous for women with polycystic diseases, and PCOS. Research recommends that fenugreek is supportive for heart, diabetes, skin and hair health. 

The Fenugreek plant is domestic in Europe, Asia and Africa. It is also generally grown as a food crop in India, North Africa and Yemen. It has been a portion of traditional medicine for ages. Fenugreek is one of the aged spices in the world. Farmers in India and Europe cultivate them considerably Perhaps due to their distinctive and therapeutic features, one can use them as an assisting nutritional supplement to cure or stop multiple diseases. 

Nutritional Value of Fenugreek:

Fenugreek leaves are generally spread across the world. Their utilization is widespread across cooking as a rich dietary fibre source. Additionally, they are rich in protein and other essential nutrients.

100g of fenugreek leaves contain

Vitamin and Minerals

Fenugreek leaves carry minerals in logical quantities. They also have an equitable quantity of vitamins A, C and B.

  • Iron: 33.53 mg
  • Calcium: 176 mg
  • Sodium: 67 mg
  • Potassium: 770 mg
  • Copper: 1.11 mg
  • Magnesium: 191 mg
  • Phosphorous: 296 mg
  • Zinc: 2.50 mg

Health Benefits of Fenugreek Leaves:

Fenugreek Leaves

Fenugreek leaves are herbs with considerable medicinal possessions. They especially consist of anti-diabetic and anti-carcinogenic qualities. Their utilization has been noteworthy in conventional and alternative medicine for ages. They better digestion, skin, heart health and hair health. They also have antioxidant and anti-inflammatory possessions. 

Helps Control Cholesterol 

High cholesterol levels purpose diseases like atherosclerosis. It happens due to the build-up of fat deposits within the arteries, obstructing blood circulation. As a result, it leads to stroke, high blood pressure and heart failure.

Studies propose that consuming fenugreek leaves assists in lowering cholesterol. They do so by lessening the delivery of bad cholesterol in the body. As a result, it stops atherosclerosis. Although, fenugreek also increases good cholesterol levels. 

Weight Management:

Obesity and unhealthy weight gain conduct too many diseases. Some of the well-known ones are diabetes and heart disease. In some cases, obesity takes place due to overeating.  Although, studies propose that fibre aids in weight loss. Fenugreek is high in fibre, it is familiar for its satisfying properties. As result, it eventually assists control cravings. In addition, it keeps you away from overeating and helps you lose weight.

High in Antioxidants:

Fenugreek is a main source of antioxidants. They consist of Vitamin C, Vitamin A, and beta carotene. Free radicals in the body outcome from poor metabolism, which unluckily damages cells and organs in the human anatomy. This cell injury activates many health disorders. The antioxidants in fenugreek can stop cell damage by free radicals and thus, inflammatory conditions, infections, cancer etc. Several Studies show that fibre in fenugreek is unusually beneficial to us. 

Prevents Gastric Disorders:

Research proves that fibre in fenugreek works as food to the friendly gut microbes. They soak up water from the intestines and soften the bowel. For that reason, this makes it easier to excrete them. Fenugreek leaves also assist in preventing indigestion. Additionally, it lowers the risk of constipation and inflammation. 

Beneficial for Diabetes:

Diabetes is a widespread lifestyle disease that happens due to various factors. Some usual causes are genetic and improper diet. If it worsens, it results in many unfavourable outcomes—delayed wound healing, nephropathy, and neuropathy, to name a few. 

Studies propose that fenugreek assists regulate glucose. 4HO-Ile is an amino acid present in fenugreek with anti-diabetic possession. It restorative insulin secretion and increases insulin sensitivity. Consequently, this assists to maintain steady blood glucose levels. Thus, fenugreek can assist in the prevention of Type II diabetes. 

Skin and Hair Health:

Fenugreek leaves consist of vitamin C. It holds antioxidant properties that stop inflammatory disease. Vitamin C also refreshes collagen synthesis which gives firmness to your skin. Thus, it stops wrinkles and also holds up the signs of ageing. It also has healing possessions. It consists of mucilage and can even moisturise dry skin.

Omega-3 and -6 fatty acids stop follicle inflammation that prevents hair loss. They also encourage hair growth. Fenugreek has protein and nicotinic acid content. Consequently, the correct dietary usage may assist prevent hair fall and dandruff.

Anti Cancer Properties

Some parts cause cancer. It concerns the multiplication of cells beyond normal levels, which can take place due to oxidative stress, genetics, etc. 

Fenugreek may have possible anticarcinogenic qualities. The saponins in fenugreek inhibit cancer cell growth. The study shows that it may be effective in colon and prostate cancer. Furthermore, they have shown remarkable cures for leukaemia and bone cancer.

Improves Kidney Function:

Kidney stones outcome from improper dietary habits. It also happens due to other factors like oxalic acid and calcium hydroxyproline.

Studies prove that antioxidants prevent kidney stones. The antioxidants in fenugreek can assist lower their level and avoid kidney stones from forming. In addition, the anti-inflammatory possessions in fenugreek help. 

Bone Health

Fenugreek is a major source of calcium, magnesium and Vitamin D. They are important for bone health. They build up the bones and restorative bone healing. Consequently, they can stop bone disorders. As a result, this incorporates fractures and osteoporosis. 

Diosgenin is a compound in fenugreek. Research shows that it moderates the synthesis of osteoclasts. Osteoclasts perchance bone-resorbing cells which means they break bone tissues. They are important throughout osteoporosis – a disorder that makes your bones fragile and prone to fracture. 

Fenugreek Leaves Recipes:

Fenugreek Leaves

Fenugreek Leaf Salad:

  • Preparation Time:15 minutes
  • Serves: 2

Ingredients

  • Fenugreek leaves: 50 g
  • Chopped onion: 50 g
  • Chopped tomato: 30 g
  • Olive oil: 5 ml
  • Lemon juice: 5 ml
  • Jaggery: 5 g (optional)
  • Crushed pepper: 2 g

Instructions

  1. Add oil to a heated pan and add onions.
  2. Fry for a minute. Then add fenugreek leaves.
  3. Cook for 5 minutes or till the leaves is cooked.
  4. Conduct to a bowl and add chopped tomatoes.
  5. Mix well and add crushed pepper, lime juice and salt. 
  6. You can also add up jaggery to get a sweet flavour.

2. Fenugreek Soup:

  • Cooking time 10 minutes
  • Serves: 1

Ingredients:

  • Fenugreek chopped leaves: 200 g
  • Tomato: 20 g
  • Crushed garlic: 2 g
  • Crushed black pepper: 2 g
  • Water: 200 ml
  • Chopped onion: 20 g
  • Olive oil: 5 ml

Instructions:

  1. Add up oil to a pan on medium flame. Now add cut-up onion and garlic.
  2. Fry for 2 minutes. Then add cut-up leaves.
  3. Fry for 3-4 minutes and add cut-up tomatoes.
  4. Mix well.
  5. Add up water and bring it to a boil.
  6. Simmer for 2 minutes
  7. Add up salt and crushed pepper. Serve warm

Side Effects and Precaution for Fenugreek Leaves:

Allergy

Fenugreek leaves are filled with nutritional value. They have some benefits. Although, do not overeat fenugreek. Overeating has adverse effects. Additionally, a study shows that fenugreek may activate an allergic reaction in some sporadic cases.

Inflammatory Bowel Disease

Fenugreek leaves consist of a fine amount of fibre. Studies show that high fibre may source of discomfort in people with IBS. It is preferable to eat them cautiously. When taken in large amounts, it may cause symptoms including

  • Abdominal pain
  • Cramps
  • Diarrhoea
  • Headache
  • Dizziness

Pregnancy

A study shows that fenugreek leaves a source of preterm childbirth or miscarriage. Although, it is desirable to consult a physician before including fenugreek leaves.

Last Words: 

Fenugreek leaves have been used for ages for many reasons and are one of the oldest medicinal herbs. The whole fenugreek plant has medicinal properties. It is a well-known culinary herb across the world. Additionally, the seeds are the flavouring agent. The newly harvested green leaves make multiple healthy dishes.

FAQs:

Q. What are fenugreek leaves good for?

  1. You can consume the fenugreek leaves to use indigestion, gastritis and constipation. Additionally, it is effective in managing cholesterol, liver disorders, reproductive disorders and many more. It also assists in bone, skin and hair health.

Q. Is fenugreek leaf safe?

  1. Yes, they are safe but only with suggested doses. They are a natural treatment for multiple disorders. Although, expecting mothers should talk to their medical health professionals ahead of eating. It is necessary to rule out any allergic reactions before including them.

Q. Can fenugreek cause hair loss?

  1. No, it does not cause hair loss. Alternatively, fenugreek may assist to maintain hair health. It may also stop hair loss, dandruff and itchy scalp.

Sources:

https://www.webmd.com/vitamins/ai/ingredientmono-733/fenugreek

https://en.wikipedia.org/wiki/Fenugreek

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