fenugreek (Trigonella foenum-graecum), also known as fenugreek, is an annual herbaceous plant that rarely exceeds 60 cm in height. Recognized by its trifoliate leaves similar to those of clover and whitish flowers, it produces a pod-shaped fruit containing between 10 and 20 yellow or deep brown seeds. The entire plant gives off a characteristic aroma, especially its seeds, which are the most used part both in natural medicine as in gastronomy.
Distribution, cultivation and harvesting
Fenugreek is traditionally cultivated in farmland and uncultivated areas of the Iberian Peninsula and the Balearic Islands, and is widespread in southwest Asia and North Africa, where it continues to be planted in large areas. It is also commonly found in India, China, and several surrounding Mediterranean regions.
Harvesting takes place when the seeds are ripe, usually during the warmer months. It's recommended to dry them and store them in airtight containers, away from moisture, to preserve their properties.
Nutritional composition and active ingredients
Fenugreek seeds concentrate a extraordinary richness in nutrients. They contain high amounts of:
- Easily assimilated proteins (around 27-30%), including essential amino acids such as tryptophan.
- Mucilages, simple sugars and heterogeneous polysaccharides.
- Unsaturated lipids (8-10%) such as oleic, linoleic and palmitic fatty acids.
- Steroidal saponins (diosgenin, yamogenin), responsible for many of its physiological properties.
- Abundant mineral salts: iron, calcium, phosphorus, magnesium and manganese.
- Vitamins A, B1, B3, C and P.
- Alkaloids (trigonelline, gentianine) and antioxidant flavonoids.
- Soluble and insoluble fibers, gums and pectins.
- Other components: lecithin, choline, essential oils and phytosterols.
Benefits and medicinal properties of fenugreek
- Appetite stimulant and restorative: Its consumption favors an increase in appetite and the recovery of body mass, making it effective in cases of asthenia, anorexia and convalescence.
- Mild hypoglycemic: Helps reduce glucose absorption in the intestine, making it useful for people seeking to control their blood sugar levels.
- Hypocholesterolemic and hypolipidemic: Fibers and saponins contribute to reducing LDL and VLDL cholesterol and triglycerides, supporting cardiovascular health.
- Anti-inflammatory, hepatoprotective and antioxidant: Its content of flavonoids, saponins and essential oils gives it anti-inflammatory and liver-protective properties.
- Emollient and demulcent: Mucilages soften mucous membranes and skin, being useful in cases of digestive inflammation or dermatological conditions.
- galactogenic: Enhances breast milk production in lactating women.
- Digestive and laxative action: It promotes intestinal transit, combats mild constipation and protects the digestive mucosa.
- Relief from menstrual and menopause symptoms: Its phytoestrogens help alleviate menstrual pain and hot flashes.
- Improved libido and sexual function: Increases the production of testosterone and other sex hormones, positively influencing sexual desire and performance.
- Antimicrobial and antiparasitic: Discovers effectiveness against some skin germs and mild infections.
- Dermatological properties: Topical use helps with acne, eczema, boils and rashes.
- Antioxidant properties: Delays cellular aging and strengthens overall vitality.
Culinary uses and applications in the kitchen
Fenugreek is a highly prized ingredient in Indian, Middle Eastern, and North African cuisine. It can be used in the following ways:
- Roasted or ground seeds: They provide a slightly bitter and sweet flavor, ideal for curries, stews, breads and pickles.
- Fresh or dried leavesKnown as kasuri methi in Indian cuisine, they are added to soups, breads and sauces to add aroma and nutritional value.
- GerminatedSprouted seeds can be added to salads to soften their flavor and provide extra nutritional value.
- In addition to its use as a spiceFenugreek is known for its traditional use in Ayurvedic medicine and European herbal medicine.
Administration methods and consumption guidelines
- DecoctionBoil a large spoonful of seeds in half a liter of water for 15 minutes. It's recommended to take it on an empty stomach every other week.
- Octopus: It can be taken freely (one teaspoon, three times a day) or in capsules (500 mg, three times a day).
- Fluid extract: One teaspoon or 10-20 drops twice a day on an empty stomach.
- External use: In the form of compresses or poultices to treat boils, sores, eczema, stomatitis and other skin inflammations.
Precautions, contraindications and possible side effects
- Not recommended during pregnancy since it can stimulate uterine contractions.
- In breastfeeding, can modify the taste of milk (bitterness) and some alkaloids can pass to the infant.
- Not suitable for people with digestive obstructions, bronchial conditions, asthma or known allergy to fabaceae.
- In prolonged treatments or in sensitive people it can cause dermatitis or hypersensitivity reactions.
- Its use can enhance the action of diabetes medications, so you should always consult a specialist.
- May interfere with the absorption of other medications if taken simultaneously.
Commercial presentation and conservation
Fenugreek is available in herbalists and pharmacies in various forms: whole or ground seeds, capsules, liquid extracts, tinctures, and cosmetics. Always store in a cool, dry place away from light and strong odors to maintain its full potential.
Allergens are rare, although cross-contamination with nuts, mustard, celery, or sesame seeds may occur in shared facilities.
Fenugreek is suitable for vegetarians, vegans and people with diabetes, but not recommended for celiacs due to possible traces of gluten.
For those looking for natural alternatives in the digestive, metabolic and dermatological care, fenugreek offers a wide range of medicinal and culinary applicationsWhether you're taking advantage of its tonic, digestive, anti-inflammatory, aphrodisiac, or cosmetic effects, the key is responsible and supervised use, especially if you have a medical condition or are taking specific medications.
