FENUGREEK SEEDS HEALTH BENEFITS AND MINERALS

Posted in SPICES FOOD HEALTH BENEFITS AND MINERALS

Health benefits:

1.  Fenugreek seeds are rich source of minerals, vitamins, and phytonutrients. 100 g seeds provide 323 calories.

2.  The seeds are a very good source of soluble dietary fiber. Soaking the seeds in water makes their outer coat soft and mucilaginous. 100 g of seeds provide 24.6 g or over 65% of dietary fiber.

3.  Non-starch polysaccharides (NSP) which constitute major fiber content in the fenugreeks include saponins, hemicellulose, mucilage, tannin, and pectin. These compounds help lower blood LDL-cholesterol levels by inhibiting bile salts re-absorption in the colon. They also bind to toxins in the food and help to protect the colon mucus membrane from cancers.

4.  NSPs (non-starch polysaccharides) increase the bulk of the food and augment bowel movements. Altogether, NSPs assist in smooth digestion and help relieve constipation ailments.

5.  It has been established that amino-acid 4-hydroxy isoleucine present in the fenugreek seeds has facilitator action on insulin secretion. In addition, fiber in the seeds helps lower rate of glucose absorption in the intestines thus controls blood sugar levels. Fenugreek seeds are therefore one of the ingredient that recommended in the diabetic diet.

6.  The seeds contain many phytochemical compounds such as choline, trigonelline diosgenin, yamogenin, gitogenin, tigogenin and neotigogens. Together, these compounds attribute for the medicinal properties of fenugreeks.

7.  This prized spice is an excellent sources of minerals like copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure by countering action on sodium. Iron is essential for red blood cell production and as a co-factor for cytochrome-oxidases enzymes.

8.  It is also rich in many vital vitamins that are essential nutrients for optimum health, including thiamin, pyridoxine (vitamin B6), folic acid, riboflavin, niacin, vitamin A, and vitamin-C.

Minerals:

Nutritive value per 100 grams

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

323 Kcal

16%

Carbohydrates

58.35 g

45%

Protein

23 g

41%

Total Fat

6.41 g

21%

Cholesterol

0 mg

0%

Dietary Fiber

24.6 g

65%

VITAMINS

Folates

57 µg

14%

Niacin

1.640 mg

7%

Pyridoxine

0.600 mg

46%

Riboflavin

0.366 mg

28%

Thiamin

0.322 mg

27%

Vitamin A

60 IU

2%

Vitamin C

3 mg

5%

ELECTROLYTES

Sodium

67 mg

4.5%

Potassium

770 mg

16%

MINERALS

Calcium

176 mg

18%

Copper

1.110 mg

123%

Iron

33.53 mg

419%

Magnesium

191 mg

48%

Manganese

1.228 mg

53%

Phosphorus

296 mg

42%

Selenium

6.3 µg

11%

Zinc

2.50 mg

23%

 

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