Fenugreek: Benefits, uses, growing and care tips

Fenugreek, or Trigonella foenum-graecum, is an annual plant that is a part of the Fabaceae family and has leaves that are composed of three tiny leaflets that range in shape from obovate to oblong. It is a crop that is grown in semiarid regions all over the world. Since ancient times, its seeds and leaves have been utilised as a culinary element, and they are frequently seen in cuisines that originate from the Indian subcontinent. It is okay to use it as an ingredient in food as long as it is only present in very little amounts.

Fenugreek is marketed as a nutritional supplement; however, there is a lack of scientific proof to support its use as a treatment for any condition.

Although fenugreek is frequently used in traditional medicine, there is some evidence that it may raise the risk of major side effects, such as allergic responses.

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Fenugreek: Key facts

Fenugreek: Characteristics

• Fenugreek is an annual herbaceous legume that may be grown in dryland regions where the moisture level is insufficient for other legumes like berseem, for instance.
• Both the plant and the seeds of fenugreek have a pungent and distinctive odour. The seeds are ground up and used in savoury dishes.
• After sugarcane or cotton has been harvested, fenugreek can be planted as a catch crop for a shorter period of time.
• Fenugreek is a herbaceous plant that can reach a height of between 40 and 80 centimetres and has a smooth, upright appearance.
• It has very deep roots. It has upright stems that can grow to a height of around 50 centimetres and are sometimes branched.
• The leaves are 7–12 centimetres in length, alternating in arrangement, compound, trifoliolate, and light green in colour.
• The leaflets have a bottom surface that is hairy and oval in shape. Their length can reach up to 5 centimetres.
• The papilionaceous blooms might be white, lemon-yellow, or purplish-blue in colour, and they are born in the axils of the leaves.
• The fruits are pods that are either straight or sickle-shaped and range in length from 2-10 centimetres. They are long, thin, and pointed and contain 10-20 seeds.
• The seeds are between 6 and 8 millimetres in length, oblong or square in shape, green-olive or brownish in colour, and have an extremely pungent and peppery odour.

See also: What are Sabja seeds and how beneficial are they for you? 

Fenugreek: How to grow?

• Choose a location that gets some shade but is mostly sunny to grow your fenugreek plant.
• They require between four and five hours of exposure to direct sunshine every day.
• You may plant fenugreek in your garden or in a container outside.
• Since the fenugreek plant does not like to be moved after it has been established, you should either plan to put it in a location where it will grow from the start or try using a container made of biodegradable material that you can later plant into the ground.
• The plant does best in warm soil, so the optimal season to cultivate it in northern India is between the months of March and April and October and November.
• On the other hand, in southern India, you can practically cultivate them all year round.
• The germination rate can be increased by placing the seeds in a container that is filled with water at room temperature and leaving them there overnight.
• Once you have drained the water the following morning and planted the seeds, you will have successfully grown fenugreek.
• Determine whether you will grow your greens in a container or a specific location.
• Spread the seeds out equally over the top of the dirt, then cover them up with about a quarter of an inch of earth. It is important to ensure that your seeds have adequate moisture in the soil before you plant them.
• Make sure the moisture level in the soil is consistent throughout, and any surplus water should rapidly evaporate. Do not overwater the plant since soil that is too saturated with water will stunt the plant’s development.
• After around three to four weeks from the time of planting, the plant will be ready to be harvested.
• The height of the plant, which should reach around 6 inches tall, will let you know when the product is ready to be harvested.

See also: Are chia seeds worth all the rage?

Fenugreek: Care tips

• Water the soil on a consistent basis so that it remains just slightly damp at all times.
• Be especially diligent about watering your fenugreek crop if you’re cultivating it inside or in a location that receives a lot of shade.
• If you are growing fenugreek indoors or in low light, it is essential that you do not over-water the plant and that you prevent the soil from becoming soggy. Because of this, the plant’s development will be stunted, and it will eventually die.
• There is no need to provide fenugreek with a lot of food. Every other week, give the plant a half-strength balanced liquid fertiliser to feed it with in order to stimulate growth.
• Alternatively, consult the label on the fertiliser packet for directions and dosage information.
• Fenugreek grows best on soil that is neutral to slightly alkaline and has a pH level between 6.5 and 8.2.
• You should plant it in a location that gets 4-5 hours of direct sunlight every day, but if the sun where you live isn’t too harsh, you may also grow it in full sunlight, and it won’t be bothered by it.
• When growing in a hot area, providing the plant with shade in the afternoon is beneficial.
• This vegetable does not often have any problems with pests or illnesses; nevertheless, aphids, powdery mildew, charcoal rot, and root rot are some of the more prevalent problems that might arise with it.
• You can easily preserve your plant from these issues if you make sure to use organic insecticides on a regular basis and give it the appropriate amount of water.

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Fenugreek: Uses

• As a herb (either dried or fresh), spice (seeds), and vegetable, fenugreek has several applications (fresh leaves, sprouts, and microgreens).
• Sotolon is the molecule that gives fenugreek its signature scent, which has been described as similar to that of maple syrup.
• Fenugreek seeds are typically cube-shaped and range in colour from yellow to amber.
• They are used both whole and powdered in the preparation of pickles, vegetable dishes, dal, and spice mixes such as Indian five spice and sambar powder.
• Fenugreek seeds are commonly found in the cuisines of the Indian subcontinent. They are typically roasted to lessen the bitterness that is naturally present and to improve the flavour.

As a supplement

• In many different nations, the powdered seeds of fenugreek are used in the production of nutritional supplements in the form of capsules, loose powders, teas, and liquid extracts.
• Powders can also be used topically to treat skin wounds or eczema and used as a dressing for such conditions.
• There is not a single piece of high-quality data to suggest that any of these items are useful in clinical practice.

Animal feed

The seed of the fenugreek plant is occasionally included in animal feed. It supplies ruminants with nutritious and tasty green feed. Additionally, the seeds are utilised in the farming of domestic rabbits and fish.

Food additive

In high quantities, the chemical sotolone found in fenugreek seeds and leaves is responsible for the scent of fenugreek and curry, but in lesser amounts, it is responsible for the aroma of maple syrup or caramel. In addition to being utilised as a nutritional supplement, counterfeit maple syrup and tea also make use of fenugreek as a flavouring component.

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Fenugreek: Benefits

There are many potential health benefits of fenugreek. These include:

Fenugreek leaves reduce cholesterol level

Some research suggest that fenugreek can reduce cholesterol and triglyceride levels in the body, which further aids in lowering the risk of heart problems and other health issues. 

Fenugreek leaves prevent bowel problems

Fenugreek is widely used to treat digestive issues such as upset stomach, loss of appetite, constipation, and gastritis (inflammation of the stomach).

Fenugreek leaves balance blood lipids levels

Fenugreek leaves can help in balancing the levels of lipids in the blood to curb issues like atherosclerosis. This, in turn, prevents many serious health issues. 

Fenugreek leaves benefit diabetics

Fenugreek leaves and seeds can be beneficial for people with diabetes. The plant contains fibre and other chemicals that can slow digestion, reducing the rate of absorption of sugar and carbohydrates. This helps improve the way your body uses sugar and boosts insulin levels. 

Fenugreek leaves benefit hair

Used in many ayurvedic remedies for improving the health of your hair and scalp, fenugreek can help in promoting hair growth and reducing hair loss. 

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