Fenugreek seeds have rich flavours that are commonly used in south-Asian cooking. The seeds and powder offer a range of vitamins and minerals which can bump up the nutritional benefits of fenugreek powder for men and women in one meal. Keep reading about how you can incorporate more fenugreek powder into your daily dishes!
What Is Fenugreek?
Fenugreek is a plant that produces pods filled with seeds. These are harvested, dried, and used for cooking and homeopathic remedies. The fenugreek plant needs full sun and warmth to grow and thrives in the world’s hotter regions, including different regions of India and Asia.
Most of the fenugreek plant gets used upon harvest. Dried fenugreek leaves offer a delicate flavour to stews and meals, similar to curry leaves but more mild. You can eat raw fenugreek leaves, but they won’t taste as flavourful compared to dried leaves. The fenugreek leaves do not offer as potent vitamins and minerals as seeds.
Fenugreek powder can have magnesium, iron, and manganese. You can create your own powder at home by roasting and pulverizing fenugreek seeds with a mortar and pestle, or you can buy a supplement.
- Magnesium – supports muscle and nerve function and is a key player in energy metabolism.
- Iron – helps your red blood cells pick up oxygen and carry it to vital organs.
- Manganese – helps the body form sex hormones, clotting factors, and maintain bone health. It also supports brain and nerve function.
Fenugreek Benefits for Females
There is a small amount of scientific evidence that suggests that fenugreek powder can help increase breast milk production in women who are nursing (feeding their babies breastmilk). Babies need a consistent supply of breast milk to fully grow and develop their muscles, brains, and immune systems.
Fenugreek powders and teas may be taken, but always consult a doctor before starting a new supplement, even if it’s from natural sources. You need to double-check there won’t be any side effects that could jeopardize your or your baby’s health.
Fenugreek Benefits for Males
A few studies have shown that men can take fenugreek powder to increase testosterone levels. Testosterone is the male sex hormone and is essential for reproductive health. It is also a key player in metabolism, bone mass, the production of red blood cells, and muscle strength.
Adding resistance training, or weight training, may help you see more significant results than supplementing alone.
How Much Should I Take?
Always follow the dosage instructions on the supplement bottle. More fenugreek powder is not necessarily better for your health.
Some studies suggest that people should stay close to 5g/day. This can help lower blood sugars and your intake will stay below the cutoff. As long as you ingest a moderate intake, you can safely consume fenugreek powder every day.
How Do I Eat Fenugreek Powder?
You can use the powder while cooking and preparing dishes. Here are popular ways to include fenugreek powder into your meals so that you can easily bump up the benfits of fenugreek powder for men and women:
- Add to stews, chilis, and soups.
- Mix into smoothies.
- Sprinkle on top of salads.
- Add to a homemade salad dressing.
- Mix a tsp of fenugreek powder into warm milk and enjoy hot.
As mentioned above, you can buy fenugreek seeds and make your own powder, or you can buy a store-bought variety. If you don’t want to invest in a large bag, visit a local bulk food store and buy a smaller supply to start.
- What does fenugreek powder taste like?
Fenugreek powder can have a sweet and nutty taste.
- How do I make fenugreek tea?
You can make fenugreek tea by steeping fenugreek leaves in hot water for five minutes. You can also steep the seeds, but it will take a bit longer because their tough shell needs to be softened.
- How do I store fenugreek powder?
You can store your powder in an air-tight container. Keep it in the dark to prevent light oxidation, which could decrease the nutrition potency.
- Does Fenugreek powder go bad?
The powder will lose potency over time. You should only use fenugreek powder for a few months and then refresh your stock.