Fenugreek, also known as fenugreek or alholva, is a plant valued for its applications in natural medicine and cosmetics. Historically used in ancient Egypt for skin care and embalming, it is now recognized for its cardiovascular and hormonal health benefits.
A serving of 11 grams of fenugreek contains 35 calories, 3 grams of fiber, 3 grams of protein, 6 grams of carbohydrates, and 1 gram of fat. It also provides 21% of the daily recommended iron intake, 6% of manganese, and 5% of magnesium, contributing to overall well-being.
Research from 2022 indicates that fenugreek can lower LDL cholesterol levels, making it a beneficial supplement for improving cardiovascular health and reducing heart disease risk.
Additionally, a 2017 study found that 50 men consuming fenugreek seed extract for 12 weeks experienced increased testosterone levels, with 90% reporting improved libido, mood, and energy, highlighting its potential for enhancing hormonal health.
Fenugreek may also aid in appetite control and blood pressure reduction due to its high fiber content, promoting satiety and potentially preventing overeating. Studies have shown regular intake can lower systolic blood pressure, further supporting cardiovascular health.
Moreover, it possesses anti-inflammatory and antimicrobial properties, with fenugreek gel proving more effective than other medications in preventing inflammation and oral bacterial growth, which can aid in treating inflammatory conditions and preventing oral infections.
Despite its benefits, consumption should be moderate, as common side effects include nausea, stomach discomfort, dizziness, and headaches. Consulting a healthcare professional before adding it to the diet is advisable, particularly for those with digestive or hormonal issues.
Fenugreek can be incorporated into the diet through seeds, oils, leaves, supplements, or as a healthy snack. The recommended daily intake ranges from 5 to 15 grams for adults, depending on the consumption method.
In related research, a team from the National Institute of Health (NIH) has identified a mechanism that regulates LDL cholesterol levels, crucial for preventing cardiovascular diseases, a leading cause of death in Western countries. The study, published in Nature, utilized advanced artificial intelligence technology, contributing to the understanding of how the body clears excess LDL cholesterol from the bloodstream.
The key mechanism involves a protein known as LDLR, which binds to LDL, initiating its removal from the blood. Genetic mutations can disrupt this binding process, leading to elevated LDL levels. The researchers identified specific mutations linked to familial hypercholesterolemia, a genetic condition that causes high LDL levels from a young age. These findings may pave the way for targeted therapies to lower high LDL cholesterol and reduce the risk of heart attacks and strokes.