Introduction:
Methi’ is the Indian name for Fenugreek and ‘Kasuri Methi‘ in English translates to ‘Dried fenugreek leaves’. Fenugreek leaves are one of the healthiest green leafy vegetables. This versatile herb is from the legume family. It has been used in cuisines as a flavoring agent for decades. In addition, it is a widely used spice in multiple cuisines globally. They add a mild and aromatic bitter-nutty flavor to curries and stir-fries.
Nutritional Value of Fenugreek:
100g of fenugreek leaves contain
- Energy: 323 kcals
- Fat: 6.41g
- Carbohydrates: 58g
- Dietary fiber: 24.6g
- Protein: 23g
Vitamin and Minerals
Fenugreek leaves contain minerals in reasonable quantities. They also have reasonable amounts of vitamin 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:
Helps Control Cholesterol
High cholesterol levels cause diseases like atherosclerosis. It occurs 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.
Weight Management
Obesity and unhealthy weight gain leads to many diseases. Such as; diabetes and heart diseases. In many cases, obesity occurs due to overeating. Since fenugreek is high in fiber, it is known for its satiating properties. As a result, it ultimately helps control cravings. It thus keeps you from overeating and helps you lose weight.
High in Antioxidants
Fenugreek is a rich source of antioxidants. They contain Vitamin C, Vitamin A, and beta carotene. Free radicals in the body result from poor metabolism, which unfortunately damages cells and organs in the human anatomy
Prevents Gastric Disorders
Research shows that fiber in fenugreek works as food to the friendly gut microbes. They absorb water from the intestines and soften the bowel. Therefore, this makes it easier to excrete them. Fenugreek leaves also help in preventing indigestion. In addition, it reduces the risk of constipation and inflammation.
Beneficial for Diabetes
Fenugreek leaves are useful in controlling Diabetes. Diabetes is a prevalent lifestyle disease that occurs due to various factors. Some common causes are genetic and improper diet. If it worsens, it results in many adverse outcomes—delayed wound healing, nephropathy, neuropathy, to name a few.
Prevents Clotting Disorders
Fenugreek contains phenols. It is a potent antioxidant that helps in preventing blood clot formation. Blood clots obstruct blood circulation, interrupting the blood supply to the vital organs.
Skin and Hair Health
Fenugreek leaves contain vitamin C. It possesses antioxidant properties that prevent inflammatory disease. Vitamin C also stimulates collagen synthesis that gives firmness to your skin. Thus, it prevents wrinkles and also delays the signs of ageing. It also has healing properties. It contains mucilage and can even moisturize dry skin.
Anti Cancer Properties
Several factors cause cancer. It involves the multiplication of cells beyond normal levels, which can occur due to oxidative stress, genetics, etc. Fenugreek may have potential anti-carcinogenic qualities. The saponins in fenugreek inhibit cancer cell growth
Improves Kidney Function
Kidney stones result from improper dietary habits. It also occurs due to other factors like oxalic acid and calcium hydroxyproline. Studies show that antioxidants prevent kidney stones. The antioxidants in fenugreek can help reduce their level and to avoid kidney stones from forming.
Protects Liver
Fenugreek may reduce the radical cell injury in the liver. Alcohol and an unhealthy diet may worsen liver damage. The resultant damage may be liver cirrhosis
Antimicrobial Activity
Fenugreek extracts have antimicrobial properties and thus, limit the multiplication of bacteria. Therefore, it offers protection against high potent bacteria. Studies show that defensin is another helpful component in fenugreek. It inhibits the proliferation of fungus. The antibacterial effects also improve wound healing.
Bone Health
Fenugreek is a rich source of calcium, magnesium and Vitamin D. They are essential for bone health. They strengthen the bones and stimulate bone healing. Therefore, they can prevent bone disorders. As a result, this includes fractures and osteoporosis.
Female Reproductive health
Studies show that fenugreek can ease the menstrual cycle during irregular periods. It helps in uterine contractions and regulates your menstrual periods. In addition, they may improve the symptoms related to menstrual issues such as fatigue.
Improves Male Fertility
Research has shown that fenugreek extracts improve fertility. It helps improve the secretion of testosterone that is essential for sperm synthesis. Therefore, fenugreek compounds improve sperm count and quality.
Lactation
Fenugreek contains diosgenin and phytoestrogen, which mimic the female hormone oestrogen. However, the exact mechanism is unknown. Also, several studies have found fenugreek to improve breast milk production.
Conclusion:
You can use the fenugreek leaves to treat indigestion, gastritis and constipation. In addition, it is effective in managing cholesterol, liver disorders, reproductive disorders and many more. It also helps in bone, skin and hair health.