Versatile FENUGREEK/METHI

                                                                           Challa Suresh

      Fenugreek/Methi (also known as Greek Hay and Fenigreek), is an herb that is commonly found growing in the Mediterranean region of the world. Fenugreek is native to sub-Himalayan plains of Indian subcontinent. While the seeds and leaves are primarily used as a culinary spice, it is also used to treat a variety of health problems in Egypt, Greece, Italy, and South Asia especially in India and China.

     The plant grows up to about 1-2 feet in height with light green color tri-foliate leaves and white flowers. It bears long, slender, yellow-brown pods containing about 10-20 golden-yellow color seeds. Its seeds are small in size, hard, and resemble tiny, multi-faceted stones. Raw seeds have maple flavor and bitter taste, however their taste becomes more acceptable once they gently dry-roasted under light heat.

     Fenugreek seeds have been found to contain protein, vitamin C, niacin, potassium, and diosgenin (which is a compound that has properties similar to estrogen). Other active constituents in fenugreek are alkaloids, lysine and L-tryptophan, as well as steroidal saponins (diosgenin, yamogenin, tigogenin, and neotigogenin). Strongly aromatic and flavorful fenugreek seeds are popular spices widely used for their well recognized for culinary as well as for medicinal properties. Traditionally, fenugreeks are being used to cure digestive problems and to improve breast milk secretion in the nursing mothers.

Home Remedy for Balancing Cholesterol

Studies have found people who took 2 ounces (56g) of fenugreek seed each day had significantly (around 14 percent) lower cholesterol levels after 24 weeks, and had lowered their risk of heart attack by more than 25 percent. Therefore, a recommended remedy for lowering cholesterol is to take 2 ounces of seeds throughout the day. The seeds can be sprinkled onto prepared food, or they can be consumed with water if they are in capsule form.

Treating Diabetes and Lowering Blood Sugar Levels

Studies have shown that participants with type 2 diabetes had significantly lower blood sugar levels after eating fenugreek. Therefore, a recommended home remedy for treating Type 2 diabetes is to consume 500mg of fenugreek twice daily.

Herbal Cure for Skin Inflammation

Research has shown that Fenugreek is an effective topical treatment for skin problems such as abscesses, boils, burns, eczema, and gout. Therefore, a simple skin inflammation remedy is the following:

         • Take a spoonful of fenugreek and grind it into a powder.

         • Mix the ground powder with warm water.

         • Take a simple piece of clean cloth and soak it into the mixture.

         • Apply the soaked cloth directly onto the affected skin as a poultice.

Natural Cure for Heartburn and Acid Reflux

Fenugreek seeds contain a lot of mucilage, which helps sooth gastrointestinal inflammation by coating the lining of the stomach and intestine. Therefore, for an effective remedy against heartburn or Acid Reflux, simply sprinkle 1 teaspoon of fenugreek seeds onto your food. Another option is to take one teaspoon of seeds and swallow them with water or juice before any meal.

Home Remedy for Fever

The Fenugreek herb has been known to help reduce fever when taken with lemon and honey, since it nourishes the body during an illness. Therefore, to treat a fever, simply consume one to two teaspoons of Fenugreek seeds three times a day along with an herbal tea (such as green tea) with a teaspoon of honey and lemon juice. Some health food stores also sell herbal Fenugreek teas, which can be used instead of the green tea.

Good For Beauty & Health

Fenugreek helps attain hormonal balance in women and therefore, helps in enlargement of breasts. It is an essential ingredient of many breast enhancer medicines and is widely used in commercial preparation. Also, it helps increase the lactation in breast feeding women. It can even reduce labor pain and induce child birth in a woman. Moreover, it reduces the menstrual discomfort and eases menstrual cramps.

Remedy to Ease Child Birth for Pregnant Women

Fenugreek stimulates uterine contractions and can be helpful to induce childbirth. However, pregnant women should only use this remedy for inducing labor after consulting with their doctor.

Remedy to Aid Milk Production in Lactating Women

Fenugreek has been known to increase milk production in lactating women. Research has even shown that milk production can increase by over 500 percent within 24 to 72 hours after consuming this herb. Although it is not known why this happens, researchers speculate that the oil contained in fenugreek seeds plays a role. Therefore, a recommended remedy to increase milk flow is to consume one capsule of fenugreek seed (at least 500mg) three times a day.

Prevents Dandruff & Strengthens Hair 

Not only does fenugreek help prevent hair loss, but also keeps the dandruff away. If applied on the hair, it makes it shiny and black. You can either make a conditioning potion by grinding its seeds and directly applying it to head or integrate it in your diet. Either ways, it helps preventing dandruff, keeps the hair lice free and make it black and shiny.

The Natural Viagra

A recent study (June 2011) by the Centre for Integrative Clinical and Molecular Medicine in Australia revealed that fenugreek seeds (Fenugreek seeds hindi name) contain phytochemicals, saponins which may have an effect on the production of sex hormones and may help the body maintain normal testosterone levels. Saponins also have antimicrobial, cholesterol lowering and anti-cancer properties.

Highlights of Benifits in Brief:

• Fenugreek seeds are rich source of minerals, vitamins, and phytonutrients.
• The seeds are very good source of soluble dietary fiber. Soaking the seeds in water makes their outer coat soft and mucilaginous. 100 g of seeds provide 24.6 g or over 65% of dietary fiber.
• Non-starch polysaccharides (NSP) which constitute major fiber content in the fenugreeks include saponins, hemicelluloses, mucilage, tannin, and pectin. These compounds help lower blood LDL-cholesterol levels by inhibiting bile salts re-absorption in the colon. They also bind to toxins in the food and helps to protect the colon mucus membrane from cancers.
•  NSPs (non-starch polysaccharides) increase the bulk of the food and augments bowel movements. Altogether, NSPs assist in smooth digestion and help relieve constipation ailments.
• It has been established that amino-acid 4-hydroxy isoleucine present in the fenugreek seeds has facilitator action on insulin secretion. In addition, fiber in the seeds help lower rate of glucose absorption in the intestines thus controls blood sugar levels. The seeds are therefore recommended in diabetic diet. 
• The seeds contain many phytochemical compounds such as choline, trigonelline diosgenin, yamogenin, gitogenin, tigogenin and neotigogens. Together, these compounds account for the medicinal properties of fenugreeks.
• This prized spice is an excellent source of minerals like copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure by countering action on sodium. Iron is essential for red blood cell production and as a co-factor for cytochrome-oxidases enzymes.
• It is also rich in many vital vitamins including thiamin, pyridoxine (vit.B-6), folic acid, riboflavin, niacin, vitamin-A and vitamin-C that are essential nutrients for optimum health.

Selection and storage

Fenugreek seeds are readily available in the spice stores year around. One may find different forms of seeds such as whole seeds, powdered or paste in these stores. Choose whole seeds from authentic brands. The seeds should feature bright golden-yellow color, hard and exude delicate maple flavor. Avoid old stocks as they may infect by fungal mold and out of flavor. Store whole seeds in airtight glass container and place in a cool, dark place where it will stay fresh for several months. Powdered or paste fenugreek however should be kept in the air-sealed packets and placed in the refrigerator.

 

Culinary uses

Traditionally, fenugreek seeds are being used in a wide range of culinary recipes. The seeds either in the forms of whole seeds, sprouted, powder, sauce or as paste used in a variety of spicy dishes in many parts of Middle-East, India, Mediterranean and Central Asian regions. The seeds should be added in small quantities in food because they have strong aroma and bitter taste. Dry fry under light heat in order to mellow their flavor.

Here are some serving tips  

• Fenugreeks are used as an important ingredient in curry powder. 
• Small quantity of sprouted seeds added to vegetables and lentils dishes. 
•  Fenugreek leaves, either fresh or dried are also favored in cooking with spinach, potato, carrots etc.
• Sprouted fenugreek seeds are used in salads, paste, dips, fillings etc.

Side Effects of Fenugreek

1. While Fenugreek is generally considered to be safe when used moderately, there have been reports of a few minor side-effects. Nausea is one common side effect, while other people have reported gastrointestinal discomfort (diarrhea and/or gas). Also, when using this herb topically on the skin, it is important to watch out for skin irritations and rashes.
2. Fenugreek use during pregnancy is not recommended, since it has the potential to induce labor. If you are pregnant and wish to take it, you should do so only after consultation with your doctor.
3. If you are currently taking any oral medications, you should always use this herb at least 2 hours before or after these drugs. This is important since Fenugreek fiber has the potential to interfere with the absorption of oral medications due to its mucilaginous fiber (which gives it a moist and sticky texture).

How to take fenugreek / methi seeds?

There are various ways you can take fenugreek. When taken raw, the taste is bitter. However with regular intake, you become used to the taste.

• Take one teaspoon of Fenugreek seeds and swallow them with water in an empty stomach. Or you can have with juice or water before you start to eat.

• Soak it overnight and drink the water with fenugreek in next morning in empty stomach.

• Fry the seeds without oil and keep it in a bottle. Take a spoonfall with hot water every morning.

• Powder the fenugreek seed and store it in a bottle. You can sprinkle this powder on onto salads, in soups or other dishes like any other table condiment.

• Fenugrrek tea is another option. Brew a tea with the seeds. Start with a teaspoon of seeds in a tea basket and brew in hot water until the tea is comfortable to drink. This gives a refreshing taste. Some health food stores also sell herbal Fenugreek teas. which can be used instead of the green tea.

• Sprout the seeds in a seed sprouter or between moist paper towels for many days. You can add these sprouts to soups and curries. However do not let the sprouts grow for more than 3 days or they may become bitter.

• You can consume 1-2 teaspoons of Fenugreek seeds along with an herbal tea (such as green tea) as well.

Consumig HANDFUL of Fenugreek/Methi seeds simply leaves you away from HANDFUL OF HEALTH PROBLEMS. All the Best.