Get me to the Fenugreek


Common Name: Fenugreek, Methi, Greek Clover, Greek Hay, Bird’s Foot
Botanical Name: Trigonella foenum-graecum
Origin:  Syria, Lebanon, Southeast Europe, India, China
Family:
Clover
Colour: Yellowish-Brown
Season: All Year Round
Store: Sealed Container in a dark place
Eaten:
Raw, Roasted, Cooked
Taste: Bitter

Fenugreek seeds, sprouts and leaves are eaten in India. Elsewhere eating the seeds is more common.

  • Helps to control cholesterol and blood sugar levels.
  • Helps with bowel movement.

Vitamins and Minerals:
*Values based on 100g of Fenugreek Seeds
(%DV = Daily Value for an adult if consuming 2000 calories daily)

Calories 323

Protein (41%)
Fibre (65%)
Fat (21%)
Cholesterol (0%)
Carbohydrates (45%)

Calcium (18%)
Copper  (123%)
Iron (419%)
Magnesium  (48%)
Manganese (53%)
Potassium (16%)
Phosphorus (42%)
Selenium (11%)
Zinc (23%)

Folates (Vitamin B9)  (14%)
Niacin  (Vitamin B3) (7%)
Pyridoxine (Vitamin B6) (46%)
Riboflavin (Vitamin B2) (28%)
Thiamine (Vitamin B1) (27%)
Vitamin A (2%)
Vitamin C (5%)

*Recipes using fenugreek seeds usually suggest 1/2 teaspoon or 2.5g

Benefits:

Fibre/Fiber or roughage promotes regular bowel movement, reduces risk of heart disease, regulates blood sugar levels, and may reduce appetite and may reduce risk of colon cancer.

Copper works with iron to form red blood cells. Correct levels prevent anemia. Copper helps maintain your nerve cells and your immune system. It helps form collagen, which is important in bones and connective tissues. It helps your body produce the pigment melanin. Helps maintain the thyroid gland function.

Iron works with copper to form red blood cells.  Iron deficiency prevents red blood cells carrying oxygen. Correct levels prevent anemia.
Iron maintains your immune system.  Iron helps the body produce energy. . Women need higher levels of iron due to menstruation and pregnancy.

Magnesium
relaxes your nerves and muscles. Builds and strengthens bones. Helps maintain blood circulation. Correct levels of magnesium is helpful in treatment of asthma, depression, diabetes, fibromyalgia, noise related hearing loss, arrhythmia and heart failure, high blood pressure, migraine headaches, osteoporosis, premenstrual syndrome (PMS), restless leg syndrome.

Manganese is a trace mineral important in reproduction, bone growth, metabolism, or the oxidation of fats and carbohydrates, the immune system and the regulation of the body’s sugar levels, thyroid function, calcium absorption.

Phosphorous is the second most abundant mineral nutrient in the body, after calcium. It is in every cell of the body. It is essential to maintaining bone and teeth. It is important at a molecular level in the production of energy in cells. Aids proteins in the growth, maintenance and repair of cells and tissues.  Phosphorus works with B Vitamins. It helps in muscle contraction, kidney function, nerve conduction and heart beat regulation.

Potassium lowers blood pressure. Potassium with thiamine reduces the risk of hypertension and stroke.  The kidneys regulate potassium in the body.

Pyridoxine (Vitamin B6) is a water soluble vitamin. The body cannot store them. It helps maintain nerve function. It helps produce antibodies and hemoglobin.  Hemoglobin carries oxygen in the red blood cells to the tissues.  It helps maintain blood sugar levels. It helps break down sugars and starches. Correct levels of Vitamin B6 prevent anemia, fatigue, eczema dermatitis and convulsions.

Riboflavin (Vitamin B2) is a water soluble vitamin that helps in maintaining the skin, nails, eyes mouth and tongue. It helps  in the production of energy at the cellular level and the absorption of vitamins and minerals. Important in red cell production, repairs tissue. Helps regulates the thyroid gland. Protects the nervous system. Prevents against Carpel Tunnel Syndrome, Acne, Migraine Headaches,…

Zinc helps balance blood sugar levels. It helps in our sense of smell and taste. It helps stabilise your metabolism. Zinc helps with the immune system. Low levels of Zinc can cause lack of appetite, depression, frequency of colds and infections, impaired sense of taste and smell, growth failure in children.

Thiamine (Vitamin B1) helps convert carbohydrates into energy in particular to the brain, muscles, heart and nervous system.

Recipe Ideas:
Mango Chutney, Curries, Butter Chicken, Kapha Tea, Bengali Five Spice, Lemon Chicken, Chickpea and Courgette Curry with Pilau Rice, Herb Frittata

Sources:
UCLA History & Special Collections Louise M. Darling Biomedical Library
Nutrition and You
USDA National Nutrient Database
University of Maryland Medical Center
World’s Healthiest Foods
Colorado State University
Dummies
The New York Times Health Guide
BBC Food Recipes

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