15 ways methi or fenugreek can keep you healthy and beautiful

In Indian households, we frequently use both the seeds and leaves of methi (fenugreek) in our dals, parathas, curries and various dishes.
However, you wouldn’t know that methi or fenugreek is also a rich reservoir of medicinal properties. It contains protein, fibre, vitamin C, niacin, potassium, iron and alkaloids. It also contains a compound diosgenin which has oestrogen-like properties, as well as steroidal saponins. These components impart many benefits to methi. Read more about them below. 
 

1. Helps reduce cholesterol

According to studies fenugreek helps to reduce cholesterol level, especially that of the low density lipoprotein (LDL).

2. Helps reduce risk of heart disease

Due to the presence of galactomannan and being a good source of potassium, it counters the action of sodium to help control heart rate and blood pressure.

3. Helps control blood sugar levels in diabetics

Fenugreek is beneficial for people with diabetes.  Galactomannan, a natural soluble fibre present in fenugreek slows down the rate of sugar absorption into blood. Fenugreek also contains amino acid responsible for inducing the production of insulin.

4. Aids digestion

Fenugreek helps flush out harmful toxins. It relieves indigestion and helps treat constipation.

5. Helps counter acid reflux or heartburn

One teaspoon of fenugreek seeds in your food can be an effective remedy for acid reflux or heartburn. Mucilage of fenugreek seeds coat the lining of the stomach and intestine and soothe irritated gastrointestinal tissues. Before consuming, you can soak the methi seeds in water to make their outer coat mucilaginous.

6. Helps you lose weight

Include fenugreek in your weight loss diet by chewing soaked methi seeds in the morning on an empty stomach. The natural soluble fibre in the fenugreek can swell and fill the stomach thereby suppressing your appetite.

7. Remedy for fever and sore throat

Fenugreek when taken with a teaspoon of lemon and honey can work wonders to reduce fever by nourishing the body. The soothing effect of mucilage in fenugreek also helps to relieve cough and pain from sore throat.

8. Increases breast milk production in lactating women

Fenugreek ranks high among the ‘must haves’ for nursing mothers. This is due to the presence of diosgenin in the spice which increases milk production in lactating mothers.

9. Induces and eases child birth

Fenugreek has been known to be helpful in inducing childbirth by stimulating uterine contractions. It is also known to reduce labour pain. But here’s a word of caution. Excess intake of fenugreek seeds during pregnancy could put you in risk of miscarriage or premature childbirth.

10. Helps reduce menstrual discomfort

Fenugreek contains compounds like diosgenin and isoflavones with oestrogen-like properties which help reduce symptoms like discomfort and menstrual cramps associated with PMS. These compounds also ease menopausal symptoms like hot flashes and mood fluctuations. Women are more prone to iron deficiency during adolescence (initiation of menstrual periods), during pregnancy and breastfeeding. Including green leafy veggies like fenugreek (methi) in your diet can supply a good amount of iron. But make sure to add tomatoes or potatoes to the preparations to enhance the iron absorption.

11. Helps slightly increase breast size

The oestrogen-like property of fenugreek can help in breast enlargement by balancing hormones in women.

12. Helps prevent colon cancer

The fibre content (saponins, mucilage, etc.) of fenugreek binds to toxins in the food and flush them out. This in turn helps to protect the mucus membrane of the colon from cancers.

13. Helps soothe skin inflammation and reduces scars

Apply a clean cloth soaked in methi seed paste for effective treatment of skin problems like burns, boils, eczema, etc. Fenugreek seeds also help in getting rid of scars.

14. Helps treat skin problems

Fenugreek or methi can be used in face packs to help prevent blackheads, pimples, wrinkles, etc. Washing your face with water boiled with fenugreek seeds or applying a paste of fresh fenugreek leaves for twenty minutes on your face can work wonders for your skin.

15. Can help resolve hair problems

Using fenugreek as a part of your diet or as a paste to directly apply on your hair makes your hair shiny and black. Massaging your head everyday with boiled fenugreek seeds soaked overnight in coconut oil can be an excellent remedy for thinning of hair and hair fall. What more? Fenugreek is also great to keep the dandruff away.

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                          What is flaxseed?

Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.

The seeds come from flax, one of the oldest fiber crops in the world - known to have been cultivated in ancient Egypt and China.
Flaxseed is a source of healthy fat, antioxidants, and fiber; modern research has found evidence to suggest that flaxseed can also help lower the risk of diabetes, cancer, and heart disease.
King Charlemagne of the 8th century believed so strongly in the health benefits of flaxseed that he demanded his loyal subjects eat the seeds and passed laws to make sure of it.
The Latin name for flax is Linum usitatissimum, which means "the most useful.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.
To reap the most benefits from flaxseeds, they should be bought in ground form or ground before consumption as whole flaxseeds can sometimes pass through the digestive tract undigested.

Nutritional profile for flaxseed

There are two main types of flaxseed: golden flaxseed and brown flaxseed. Their nutritional profiles are very similar and both contain the same number of short-chain omega-3 fatty acids.

The American Nutrition Association highlighted the importance of this "neglected food," stating that flaxseed is not only "an excellent source of two fatty acids that are essential for human health - linoleic acid and alpha-linolenic acid," but also, "an excellent source of fiber and a good source of minerals and vitamins."¹
Flaxseed is very low in Cholesterol and Sodium

Nutritional value of flaxseed per 20 g (2 tbsp)

Energy - 54.7 kcal (DV = 3%)	Carbohydrates - 3.0 g (DV = 1%)
Sugars - 0.2 g	Dietary fiber - 2.8 g (DV = 11%)
Fat - 4.3 g (DV = 7%)	Saturated fat - 0.4 g (DV = 2%)
Monounsaturated fat - 0.8 g	Polyunsaturated fat - 2.9 g
Protein - 1.9 g (DV = 4%)	Thiamine (vit B1) - 0.2mg (DV = 11%)
Riboflavin 0.0mg	Niacin (vit. B3) - 0.3mg (DV = 2%)
Pantothenic acid (B5) - 0.1mg (DV = 1%)	Vitamin B6 - 0.0 mg
Folate - 8.9 mcg (DV = 2%)	Vitamin C - 0.1 mg (DV = 0%)
Calcium - 26.1mg (DV = 3%)	Iron - 0.6mg (DV = 3%)
Magnesium - 40.2 mg (DV = 10%)	Phosphorus - 65.8mg (DV = 7%)
Potassium - 83.3 mg (DV = 2%)	Zinc - 0.4mg (DV = 3%)

Source: USDA Nutrient Database Flaxseeds are rich in:

Lignans

Lignans are one of the major classes of phytoestrogens. They are estrogen-like chemical compounds with antioxidant qualities, able to scavenge free radicals in the body. Flaxseed is considered to be one of the best sources of lignans (0.3 g per 100g). A study, published in the journal Critical Reviews in Clinical Laboratory Sciences, concluded that "lignan-rich diets may be beneficial, particularly if consumed for life."²

Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.

Fiber

Flaxseed is rich in both soluble fiber (dissolves in water) and insoluble fiber (does not dissolve in water). According to Mayo Clinic³, "soluble fiber dissolves with water and creates a gel-like substance that helps to lower blood cholesterol and glucose levels." Whereas insoluble fiber "absorbs water, which adds bulk to your digestive tract and helps to move things through quickly."

Omega-3 fatty acids

These are considered to be "good fats" that are beneficial for the heart. These essential acids are only obtainable by eating the right foods; the human body is not able to produce them.<

Health benefits of flaxseed

The therapeutic and beneficial properties of consuming flaxseed are not yet completely understood, and many claims still lack "high-quality" studies to back them up.

Flax flower in bloom.

However, emerging research suggests that flaxseed might indeed be the wonder food many people claim it to be.
The health benefits associated with flaxseed include:

1. Protecting against cancer

Consuming flaxseed may help protect against prostate, colon, and breast cancers. Flaxseed is thought to prevent the growth of cancerous cells because its omega-3 fatty acids disrupt malignant cells from clinging onto other body cells. In addition, the lignans in flaxseed have antiangiogenic properties - they stop tumors from forming new blood vessels.
One US study presented at the 43rd annual meeting of the American Society of Clinical Oncology (ASCO) revealed that consuming flaxseed can stop prostate cancer tumors from growing. Dr Wendy Demark-Wahnefried, lead investigator of the study said that the team was "excited that this study showed that flaxseed is safe and associated with a protective effect on prostate cancer."

2. Lowering cholesterol

Researchers at the Iowa State University's Nutrition and Wellness Research Center found that cholesterol levels lowered among men who included flaxseed in their diet. Suzanne Hendrich, lead author of the study, said that for "people who can't take something like Lipitor, this could at least give you some of that cholesterol-lowering benefit."

3.Preventing hot flashes

A study published in the Journal of the Society for Integrative Oncology suggests that a dietary intake of flaxseed can decrease the risk of hot flashes among postmenopausal women. "Not only does flaxseed seem to alleviate hot flashes, but it appears to have overall health and psychological benefits as well," concluded Dr. Pruthi.

4. Improving blood sugar

There is strong evidence to suggest that consuming flaxseed every day improves glycemic control in obese men and women with pre-diabetes⁴, according to a study published in Nutrition Research.

5.Protecting against radiation

A diet of flaxseed may protect skin tissue from being damaged by radiation, revealed researchers at the Perelman School of Medicine at the University of Pennsylvania. The investigators concluded that their "study demonstrates that dietary flaxseed, already known for its strong antioxidant and anti-inflammatory properties, works as both a mitigator and protector against radiation pneumonopathy."

Side effects and precautions

Even though research on the safety of taking flaxseed during pregnancy is scarce, pregnant women should stay on the safe side and avoid consuming flaxseed because of its estrogen-like properties which doctors believe may affect pregnancy outcome. In addition, people suffering from a bowel obstruction should avoid flaxseed too (because of its high level of fiber)^.
Side effects associated with the consumption of flaxseed, include:

• Flatulence
• Stomach pains
• Nausea
• Constipation
• Diarrhea
• Bloating.

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