14 Amazing Benefits Of Fenugreek Sprouts For Skin, Hair And Health

Fenugreek is easy to sprout, tasty, and loaded with micro-nutrients that do you a world of good.

Reviewed by Dr. Pallavi Srivastava, Clinical Nutritionist Dr. Pallavi Srivastava Dr. Pallavi SrivastavaClinical Nutritionist facebook_icontwitter_iconinsta_icon
Written by , B.Desgn, ISSA Certified Specialist In Fitness & Nutrition Tanya Choudhary B.Desgn, ISSA Certified Specialist In Fitness & Nutrition twitter_icon Experience: 2 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , BPharm, Certified Health & Wellness Coach Moksha Gandhi BPharm, Certified Health & Wellness Coach linkedin_icon Experience: 2 years

Fenugreek leaves, seeds, and sprouts are all known for their therapeutic and immune-boosting properties. While each have their unique beneficial properties, fenugreek sprouts benefits are what we are going to focus on in this article! Fenugreek sprouts are made by soaking the seeds overnight and then letting them sprout into tiny saplings. These are essentially more nutritious as the germination process already is begun, breaking down the complex nutrients into simpler more absorbable forms. Here in this article, we take a look at the health benefits of these plant-based sprouts and ways to include them in your diet.

protip_icon Know Your Ingredient: Fenugreek Sprout

What Is It?
A tiny, two-leaved, green sprout with a bitter taste that is made from soaking fenugreek seeds overnight.

What Are Its Benefits?
It helps manage diabetes, cholesterol, and weight and improves skin menstrual health.

Who Can Consume It?
Anybody can consume them, especially people with diabetes can eat this healthy snack.

How Often?
You can consume 1-2 teaspoons of fenugreek sprouts daily.

Avoid consuming fenugreek sprouts if you are breastfeeding. Excess consumption may result in stomach discomfort, gas, and headache.

Health Benefits Of Fenugreek Sprouts:

1. Rich Source of Medicinal Properties

Fenugreek in any form is a treasure trove of medicinal properties. It is rich in vital nutrients like vitamin C, proteins, fibers, niacin, potassium, iron and alkaloids. It is also rich in a bioactive compound called diosgenin, a steroidal saponin (1).

2. Fenugreek Sprouts For Diabetes Control

The benefits from consuming fenugreek sprouts for those living with diabetes are astounding. Fenugreek boasts of properties enabling it to stimulate the production of insulin in the body to counteract elevated sugar levels in the blood (2). Research on patients with Type 2 diabetes have shown a much lower level of sugar in their blood streams within 24 weeks of daily consumption of fenugreek (3). It is a rich source of amino acids that effectively induces the production of insulin for diabetic relief.

3. Fenugreek Sprouts For Weight Loss

Fenugreek sprouts mixed with other diet food for weight loss.
Image: Shutterstock

Fenugreek seeds are rich in a polysaccharidei  The most common kind of carbohydrates in the food, and serve either a structural or an energy-storing purpose. known as galactomannan, it gives a feeling of fullness thus discouraging overeating. Fenugreek contains about 75% soluble fiber which also simulates a feeling of fullness (4), (5). Hence, fenugreek is a double-action solution for weight watchers.

protip_icon Quick Tip
It is safe to consume 1-2 teaspoons of fenugreek sprouts daily for three months. You must take a break after that and let the digestive system get rid of excess herbs and other compounds.

4. Fenugreek Sprouts For Cardiac Health

Fenugreek is known to have cardiovascular benefits and studies have shown people who consume fenugreek on a daily basis have lower levels of cholesterol and hence lower risks of heart attack (6) (7). It also effectively controls levels of the fatty deposits found in blood called triglycerides which are responsible for cardiovascular complications (6). It is an effective source of potassium, which regulates levels of sodium thus balancing heart rate and blood pressure (8) (9).

5. Anti-Viral Properties Of Fenugreek Sprouts

It is known to possess anti-viral properties, which effectively help relieve symptoms of cold, sore throat, and sinusitisi  An inflammation of the tissue lining the sinuses that can be triggered by cold or allergies (acute) or an infection or growth (chronic). (10), (11).

6. Rich Source of Antioxidants

Fresh fenugreek sprouts are rich antioxidants
Image: Shutterstock

Fenugreek seed sprouts are natural sources of antioxidants that combat free radicals in our bodies that create much damage to our cells (12). Hence, they may help reduce the risk of certain cancers (13).

7. Fenugreek Sprouts for Digestion

According to Indian traditional medicinal practices, fenugreek has long been used to aid digestion (14). Hence, you may use these nutrient-dense germinated legumes to boost your digestive health.

8. May Help Relieve PMS and Menopause Symptoms

Fenugreek may help regulate menstruation cycles and alleviate the discomfort, hot flashes, and mood fluctuations, which are common symptoms of PMS and menopause (15) (16).

9. May Help Induce And Ease Childbirth

Fenugreek in limited portions has been known to induce and ease childbirth due to its ability to stimulate uterine contractions and is also known to reduce labor pains (17). However eating large amounts during pregnancy can prove harmful.

10. Fenugreek Sprouts For Lactating Mothers

Fenugreek is an herbal galactagogue (a substance that boosts milk production} and lactating mothers in India stick to a daily dose of fenugreek. However, more research in this regard is warranted.

11. Fenugreek Sprouts For Sexual Health

A fork filled with fenugreek sprouts that enhances sex drive.
Image: Shutterstock

In the ancient ayurvedic medicinal tradition, fenugreek is long known to boost libido and sexual performance (20). Recent research corroborates this fact.

Fenugreek Sprouts Benefits For Healthy Skin and Hair

12. May Help Combat Signs Of Aging

Woman chopping fenugreek sprouts for anti-aging benefits
Image: Shutterstock

A rich source of antioxidants, fenugreek counters free radicals that damage skin cells to bring on early signs of aging hence consumption of fenugreek sprout can delay aging signs like wrinkles, crow’s feet, fine lines and pigmentation (21).

13. May Help Get Clear Acne-Free Skin

Consuming fenugreek sprouts is known to cool the digestive system and relieve constipation which often is the reason behind acne and pimples(22), (23). Thus, it may help you attain smooth, blemish-free skin.

14. May Help Combat Hair Fall, Dandruff, And Dull Hair

Woman eating snacks with fenugreek sprouts for healthy hair
Image: Shutterstock

Consumption of fenugreek sprouts is an effective way to combat hair loss as it is rich in antioxidants which are responsible for fighting free radicals that cause cellular damage, the primary cause of hair fall. It is extremely effective in nourishing hair from the roots and combating follicular problems as it contains hormone antecedents that promote hair growth and proactively rebuild damaged hair. It also contains proteins and nicotinic acid which when consumed in fair proportions stimulates hair growth and repairs damaged follicles. Fenugreek is effective against hair loss, thinning, and dull hair (24).

Barbara Kovalenko, a nutrition consultant, says, “It is generally considered safe to eat fenugreek seeds daily, but it’s best to consult a doctor as consuming large amounts may cause side effects, such as diarrhea and digestive problems.” She adds, “Some people may experience gas and digestive discomfort when consuming fenugreek sprouts, but this varies from person to person.”

She continues, “The recommended daily intake of fenugreek sprouts is not well established, but a moderate amount should be sufficient to reap its health benefits.”

protip_icon Quick Tip
You can consume fenugreek sprouts with salads and chutneys. Since fenugreek sprouts may taste bitter on their own, add some salt, lemon, and pepper to minimize it.

Kokila Patel, a blogger, shares in one of her blog posts her successful fenugreek seed sprouting process. She soaked the seeds in water for 24 hours and kept them in a bowl in a dark place. After repeating the process for 4-5 days, she reveals the following result: “Mine sprouted in four days, almost larger than my fingers. Happy with the results, looks amazing and sprouted perfectly, not to mention tastes amazingly delicious (i).”

The various health benefits of fenugreek sprouts can be attributed to their rich nutritional profile. Check out the next section to know more.

Nutritional Facts Of Fenugreek Sprouts

Germinated fenugreek seeds have a similar nutrition profile as non-germinated seeds. Therefore, we have provided the nutritional profile of the seeds below. A hundred grams of fenugreek seeds contain the following nutrients (25):

Energy323 kcal
Carbohydrate58.4 g
Fiber24.6 g
Protein23 g
Water8.84 g
Fat6.41 g
Potassium770 mg
Phosphorus296 mg
Magnesium191 mg
Calcium176 mg
Sodium67 mg
Iron33.5 mg
Vitamin C3 mg
Zinc2.5 mg
Niacin1.64 mg
Manganese1.23 mg
Copper1.11 mg
Thiamin0.322 mg
Riboflavin0.366 mg

Infographic: Top 5 Health Benefits Of Fenugreek Sprouts

Fenugreek sprouts are easily available for use as a home remedy. They have many uses to improve skin and hair health. However, their most important use is in helping in the treatment and prevention of common yet serious health conditions. Check out the following infographic to learn more.

top 5 health benefits of fenugreek sprouts(infographic)

Illustration: StyleCraze Design Team

The benefits of fenugreek sprouts are many. Not only are they delicious and featured in many savory dishes, but they also are a good source of phytonutrients, potent antioxidants, essential fatty acids, micronutrients, dietary fiber, vitamins, and minerals. These organic sprouts may help manage diabetes and weight loss. They also may help promote heart, gut, and reproductive health, and have various other health-boosting benefits. However, excessive use may have side effects. If you experience any adverse effects, limit its use and seek medical advice.

Frequently Asked Questions

Are poppy seeds good for the liver?

Feder says, “Poppy seeds can be great for maintaining liver health. They are loaded with healthy polyunsaturated fats and antioxidants that can help keep inflammation under control throughout our bodies, including our liver. The antioxidants can help prevent/ fight off free radical damage and keep the liver functioning properly.”

What does fenugreek do for females?

Fenugreek has many health benefits, especially for women. It improves breast milk production, relieves menstrual cramps, and enhances sex drive (20), (26), (27).

Is fenugreek harmful to the kidney?

No. Fenugreek has protective effects against kidney stone formation and associated free radical complications in renal tissues (28).

Does fenugreek increase breast size?

Yes. The estrogenic activities of fenugreek seeds may help enhance breast size (29).

Is fenugreek harmful to the liver?

The presence of polyphenolsi  Plant compounds that occur naturally and have antioxidant properties, aid in disease prevention, and contain other health benefits. in fenugreek protects the liver from alcohol toxicity (30).

Key Takeaways

  • Fenugreek sprouts help balance the sugar levels in the body. Opt for eating these sprouts if you suffer from type 2 diabetes.
  • Eating fenugreek seeds as a snack can impact your hunger pangs by reducing them, as it contains a polysaccharide known as galactomannan that keeps you full for longer.
  • You can prevent combat free radicals in their quest for cell damage by adding fenugreek sprouts to your diet. Moreover, they are a great source of antioxidants, thus acting as a preventive against the risk of certain cancers.
  • You can improve your digestive system by eating these sprouts as these help to relieve constipation.
fenugreek sprouts benefits_illustration

Image: Stable Diffusion/StyleCraze Design Team

Fenugreek sprouts are packed with health benefits! Check this video to learn how they can help improve digestion, reduce inflammation, and boost your immune system.

Personal Experience: Source


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Fenugreek a multipurpose crop: Potentialities and improvements
  2. Diosgenin a Steroidal Saponin Inhibits Migration and Invasion of Human Prostate Cancer PC-3 Cells by Reducing Matrix Metalloproteinases Expression
  3. Insulin-Sensitizer Effects of Fenugreek Seeds in Parallel with Changes in Plasma MCH Levels in Healthy Volunteers
  4. A simple dietary addition of fenugreek seed leads to the reduction in blood glucose levels: A parallel group randomized single-blind trial
  5. Fenugreek Seed Extract Inhibit Fat Accumulation and Ameliorates Dyslipidemia in High Fat Diet-Induced Obese Rats
  6. Effect of two doses of Fenugreek Flakes (FenuLean TM ) on appetite body-weight and blood glucose homeostasis: A randomized double-blind multicenter three-arm long-term control study in 100 healthy subjects
  7. Effect of Fenugreek Fiber on Satiety Blood Glucose and Insulin Response and Energy Intake in Obese Subjects
  8. Effect of fenugreek consumption on serum lipid profile: A systematic review and meta-analysis
  9. Lowering Blood Cholesterol to Prevent Heart Disease
  10. Sodium and Potassium Intake: Effects on Chronic Disease Outcomes and Risks
  11. Potassium Intake and Blood Pressure: A Dose‐Response Meta‐Analysis of Randomized Controlled Trials
  12. Fenugreek a multipurpose crop: Potentialities and improvements
  13. Fenugreek: A review on its nutraceutical properties and utilization in various food products
  14. Antioxidant properties of germinated fenugreek seeds
  15. The selective cytotoxic anti-cancer properties and proteomic analysis of Trigonella Foenum-Graecum
  16. Fenugreek
  17. Effects of Fenugreek Seed on the Severity and Systemic Symptoms of Dysmenorrhea
  18. Effect of Fenugreek on vasomotor symptoms in menopausal women
  19. Use of herbal medicines among pregnant women attending family health centers in Alexandria
  20. Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation
  21. Ethanolic Fenugreek Extract: Its Molecular Mechanisms against Skin Aging and the Enhanced Functions by Nanoencapsulation
  22. Fenugreek Cultivation with Emphasis on Historical Aspects and its uses in Traditional Medicine and Modern Pharmaceutical Science
  23. The relationship between acne vulgaris and irritable bowel syndrome: A preliminary study
  24. Fenugreek+micronutrients: Efficacy of a food supplement against hair loss
  25. Spices, fenugreek seed
  26. Influence of a Specialized Trigonella foenum-graecum Seed Extract (Libifem), on Testosterone, Estradiol and Sexual Function in Healthy Menstruating Women, a Randomised Placebo Controlled Study
  27. Effect of Fenugreek ( Trigonella Foenum-Graecum ) on Ethylene Glycol Induced Kidney Stone in Rats
  28. Effect of Fenugreek ( Trigonella Foenum-Graecum ) on Ethylene Glycol Induced Kidney Stone in Rats
  29. In vitro estrogenic activities of fenugreek Trigonella foenum graecum seeds
  30. Fenugreek (Trigonella foenum graecum) seed polyphenols protect liver from alcohol toxicity: a role on hepatic detoxification system and apoptosis
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Dr. Pallavi Srivastava

Dr. Pallavi SrivastavaClinical Nutritionist

Pallavi Srivastava is a Clinical Nutritionist with over 16 years of experience and the founder of Q-Slim Fitness Studio. She has dealt with more than 6000 clients, including Industrialists, Politicians, TV and film Celebrities, etc. Apart from formulating Diets for Weight loss, Weight Gain, Pregnancy and lactation diets, She helps treat issues related to High Cholesterol, High Blood Pressure, Diabetes,...read full bio

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