In our Indian kitchen we have varieties of seeds available. One of the seed which is very well known for its medicinal value is called methi or fenugreek. It has a place in Ayurvedic medicine too. So today I’m going to talk about taking a 14-day challenge of consuming fenugreek to experience all its benefits. Fenugreek is available as small golden brown seed and strongly scented leaves. Both parts of the plants have powerful quality to improve your health. According to Ayurveda it is thick or bitter in taste and katu or pungent in taste and it is supposed to have a heating effect in your body.
Benefits of Fenugreek
Research on the benefits of fenugreek is limited. A few studies have looked at the possible effects of the plant on human health. These benefits include lowering blood sugar and cholesterol, alleviating menstrual cramps, and boosting breastmilk production.
Fenugreek is good for balancing cough and vata dosha because it is warming and increases fire in our body. It can increase pitta dosha. So people with pitta dosha should have this but with ghee. Let’s see why you should take up this 14 days challenge of taking fenugreek. Fenugreek seed contains soluble fibers which regulates your blood sugar level by slowing down the absorption of carbohydrate and sugar. This is very good for those who have diabetes or insulin resistance. The compounds present in fenugreek seed stimulate your digestive enzymes.
This reduces any discomfort you may have because of indigestion or bloating. Another thing is that fenugreek stops the absorption of cholesterol in your intestine. This lowers your cholesterol level and reduces your risk of heart disease. Fenugreek is useful in your weight management too because it has a high fiber content and makes you feel full. This reduces your appetite and calorie intake. For nursing mothers fenugreek is excellent because it has galactogoc quality which stimulates milk production.
Read more about Health on, https://beinghealthyyy.com/
Nutrition of Fenugreek
One tablespoon (tbsp) of fenugreek seed provides the following nutrients:
- Calories: 35.9
- Fat: 0.712 grams (g)
- Sodium: 7.44 mg
- Carbohydrates: 6.48 g
- Fiber: 2.73 g
- Added sugars: 0 g
- Protein: 2.55 g
Despite its potential health benefits, fenugreek is not a great source of essential nutrients. Most recipes call for less than 1 tbsp of the herb.
Fenugreek is a source of iron, with about 3.72 mg per tablespoon.Iron helps red blood cells carry oxygen throughout your body. Adult women need 18 mg of iron daily, while adult men need 8 mg.
Side Effects of Fenugreek
Fenugreek, either alone or with other herbs, may affect your stomach. Side effects include:1
- Bloating
- Diarrhea
- Gas
- Nausea
Fenugreek leaves are also good for you because they are high in antioxidants, vitamins and minerals and have anti-inflammatory digestive properties. Let’s find out more about how fenugreek can be consumed. It is good to drink fenugreek water in the morning with empty stomach. Just soak a tablespoon full of fenugreek in water at night and drink this water next day morning. You can chew it or swallow it directly with water. If you find methi seeds too difficult to chew or drink because you don’t like the taste, swallowing with water is still the viable option. Just keep in mind that chewing them might provide slight better of the result in terms of digestion and nutrient absorption.
Also Read, https://www.healthline.com/nutrition/fenugreek
The soaked seeds can be added to your salad or in your curry. If you soak the seeds for longer time you will get nice sprouts which can even be added to salads and soups. Another very common method is to season your dals and vegetables with a teaspoon of slightly roasted fenugreek seeds. Fenugreek leaves can be used in parathas and stir-fry. We have seen benefits and ways to consume fenugreek seeds. Although fenugreek is generally safe but it’s important to consume it in moderation.
For adults 5 to 20 gram is enough. If you are not used to eating fenugreek, start with a lower dose 1 teaspoon and then gradually increase it. Some people may have uneasiness in stomach or they may be allergic to it. Those who take diabetes medicine may have hypoglycemia. So you have to find out for yourself whether fenugreek suits you and then decide whether you can consume this challenge of 14 days of eating fenugreek in order to maintain your overall good health. It is also essential to drink sufficient water, eat well-balanced meals, do some exercise and take enough rest. Stay informed and take a wise choice for your body and mind.