ORGANIC FENUFREEK 50G

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Health benefits of fenugreek

1. It may be good for your heart.

Registered dietitian and Crave Something Healthy owner Anne Danahy, RDN, says that fenugreek’s iron content makes it a beneficial food for heart health. “Most people think of meat when they think of iron-rich foods, but it’s also in plants and seeds like fenugreek,” she says. Danahy explains that the body needs iron to make hemoglobin, the protein in red blood cells that carries oxygen throughout the body. “Iron carries oxygen to the muscles and brain,” says Jamie Lee McIntyre, MS, RDN, a dietitian and nutrition communications consultant. “Without enough iron, fatigue and malaise sets in both physically and cognitively.”

Additionally, scientific research shows that people who don’t consume enough iron are at greater risk for cardiovascular diseases, including chronic heart failure. This is why, especially if you have a primarily plant-based diet, it’s important to incorporate nuts and seeds, like fenugreek seeds, into your diet.

2. Fenugreek may help reduce high blood pressure.

Another way that fenugreek supports heart health is its effect on blood pressure. Danahy says that there is some scientific research and lots of anecdotal evidence suggesting that consuming fenugreek can reduce blood pressure and cholesterol. Having high blood pressure and high cholesterol are two of the biggest risk factors for cardiovascular disease, which is why this particular benefit is so noteworthy.

3. It may lower inflammation.

Both dietitians say that fenugreek is high in antioxidants, which could help protect against chronically high levels of inflammation. “Fenugreek contains polyphenols, or plant compounds, called flavonoids that have antioxidant properties, meaning they help fight free radical damage in the body,” McIntyre explains. “There is growing scientific evidence supporting flavonoids’ anti-inflammatory properties, suggesting that fenugreek may potentially help suppress the inflammatory response in the body when triggered due to its flavonoid content.” Danahy adds that flavonoids protect cells by blocking inflammatory pathways and supporting the immune system, reducing the risk of many chronic diseases.

4. It may keep blood sugar levels from rising.

Danahy says that fenugreek is often used for blood sugar control and to help prevent diabetes because it seems to improve insulin sensitivity. Scientific research backs this up: In one study, one group of participants with type 2 diabetes consumed 10 grams of fenugreek seeds soaked in hot water daily while another group of participants with type 2 diabetes did not. The two groups were compared five months later and the group that consumed the soaked fenugreek seeds daily had significantly lower blood sugar levels than the group that did not consume them.

5. Consuming fenugreek seeds regularly may help prevent cognitive decline.

Add fenugreek to your brain food grocery shopping list. McIntryre says that there are two major reasons why consuming fenugreek seeds regularly may support cognitive health: One is its anti-inflammatory properties. “A reduction of inflammation in the body, particularly the brain, can help improve cognitive impairment,” she says. The second is due to its magnesium and iron content. McIntrye explains that these nutrients are also linked to supporting cognition.

6. It may be good for your gut.

While there aren’t any scientific studies focusing specifically on fenugreek and gut health, both dietitians point to several nutrients in the plant that suggest that it can support both healthy digestion and overall gut health. “Magnesium, iron and fiber, all found in fenugreek, contribute to a healthy gut and bowel regularity,” McIntyre says. Magnesium helps with digestion because it helps the muscles in the gut relax. As for iron, not getting enough can cause low stomach acid, which can cause digestive problems. And fiber plays an important role in digestive health too.

7. It may help increase breast milk supply.

If you’re nursing, you especially may want to add more fenugreek to your diet. Four different scientific studies found that consuming it regularly significantly increases breast milk supply, compared to placebos.

8. Consuming fenugreek regularly could help with hair growth.

There is some preliminary evidence showing that consuming fenugreek extract can help with hair growth. However, it should be noted that so far the scientific studies have been very small and further research needs to be done to truly prove this connection.