fenugreek leaves; A superfood to add to your diet this winter

Introduction

Winter is an ideal time to make changes in your diet to be healthier as this time of year is full of nutritious vegetables.

There are several green leafy vegetables that you can consider that are quite healthy.

Among all these green vegetables, fenugreek or fenugreek leaves are recognized to have a significant impact on your health.

These leaves generate heat in the body which is very effective in keeping the body temperature stable during winters.

Fenugreek is a wonderful herb with many potential health benefits.

These aromatic leaves have a light green color and a nutty, sweet and slightly bitter flavor.

It is known as ‘Methi’ in India, and besides its traditional use as a household spice, it is used as a great addition to traditional Indian dishes.

Fenugreek has medicinal properties and has been used in traditional medicine for its many associated health benefits.

Nutritional profile of fenugreek

The health benefits of fenugreek are numerous, thanks to its exceptional nutritional and pharmaceutical profile.

Its seeds are packed with a plethora of essential minerals and are a powerhouse of vitamins, including:

carbohydrates

· Protein

· Fiber

· Folic acid

Thiamine

· Riboflavin

· Niacin

· Vitamin C

· Potassium

· Phosphorus

Sodium

· Calcium

· Copper

· Zinc

· Magnesium

· Manganese

· Iron

What are the benefits of fenugreek?

Fenugreek leaves along with its dried seeds have been used for centuries to treat various health conditions as they are nutritionally dense.

Although human research is limited, some studies have shown that fenugreek has health benefits, including:

1. It can help in weight loss

Fenugreek can be a part of your winter weight loss diet. Both fenugreek seeds and leaves can work wonders in weight control.

These leaves contain galactomannan, a water-soluble compound that can keep you full for longer and make you eat less.

It can help suppress appetite and reduce dietary calorie intake.

2. Helps raise cholesterol

Researchers have discovered that fenugreek leaves have powerful properties that reduce Cholesterol By a third within minutes of eating.

Fenugreek supplementation can statistically cause a significant reduction in both cholesterol absorption in the gut and cholesterol production by the liver, which ultimately helps improve heart health.

3. Helping people with type 1 and type 2 diabetes.

Fenugreek leaves have some anti-diabetic properties and can be helpful for people suffering from this disease.

Its role in reducing fasting Blood glucose levels and improved glucose tolerance in human subjects have been reported in several studies.

A few long-term clinical trials have shown that soaking fenugreek seeds overnight and drinking water on an empty stomach in the morning can do wonders for diabetics.

4. Improves skin health

Fenugreek leaves are very useful in reducing skin diseases.

They contain vitamin C which lightens skin tone, gives it a beautiful glow, stimulates collagen synthesis and gives your skin firmness.

Thus, it prevents wrinkles and also delays the signs of aging.

Additionally, it has excellent antioxidant properties that help remove dead skin cells accumulated in the skin tissue.

Here are some easy ways to include fenugreek leaves in your diet this winter:

Fenugreek leaves can do more than enhance the flavor of your food.

They can be used in different ways.

1. You can add them to dal, paratha or curries.

2. Fenugreek leaves can be used in salads by adding chopped onion, tomato, lemon, some jaggery and spices.

3. Soup made with fenugreek leaves can warm your winter evenings. Its taste can be enhanced by adding tomato, onion and chili powder.

4. Parathas: Fresh fenugreek leaves can be added to whole wheat flour to make a dough which can then be used to make parathas.

5. Aloo Methi Ki Sabzi: Mixing lightly spiced potatoes with some finely chopped fenugreek leaves makes for a delicious and savory preparation.

6. Methi Ke Pakoda: Use fresh methi leaves to make deep fried pakodas as a snack.

7. Methi Saag: This is a traditional Punjabi dish made by mixing fenugreek greens in a gravy-like paste. Pair it with roti or naan.

Last thought

Winter, especially in North India is incomplete without fenugreek. The strong flavor of fenugreek leaves adds zest and zing to any dish.

So what are you waiting for? Include fenugreek leaves in your daily diet this winter, not only for its distinct taste but also for its various health benefits.

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