9 Impressive Health Benefits of having Fenugreek Leaves (Methi Leaves)
Fenugreek leaves are also called Methi leaves or Methi ke Patte in Hindi. They have a distinct flavor. Fenugreek leaves have a variety of nutrients that are important for health like Vitamin K, Calcium, Vitamin C, Vitamin A, B-complex vitamins like Folate, Riboflavin and Pyridoxine. They also contain many powerful antioxidants like trigonelline, diosgenin which have surprising health benefits. While it has many culinary uses, this herb-plant is also a very effective natural remedy for many ailments, and has long been used in myriad home remedies.
Fenugreek leaves of two types are extensively cultivated in India: the commonly used larger variety, with dark green, oval-shaped and mildly bitter leaves; and the smaller variety with white roots and small green leaves, which is more prevalent in South India and known as menthya/ venthiya keerai, etc. Dried fenugreek leaves, known as kasuri methi, are used as a flavouring agent in numerous North Indian dishes, especially in Kashmiri cuisine.
1. Low Calorie
One cup of methi leaves gives only 13 calories making it a good choice for those controlling their calorie intake. It will not only add bulk to your diet but also will make you feel fuller. You will feel satiated for a longer period and refrain from eating extra calories. You can try making our Low calorie fenugreek leaves recipes like Methi Oats Roti and Sprouted Moong and Methi Chila if you want to lose those extra kilos
2. Strong Antioxidant
Being enriched with antioxidants like Beta Carotene and Vitamin C, it helps to build body’s immune system to fight against common illnesses. 1 cup Methi gives 36.4% of RDA (Recommended Daily Allowance) for Vitamin C and 13.65% of RDA for Vitamin A. Care should be taken while cooking as Vitamin C is easily destroyed with heat. Avoid overcooking of Vitamin C rich vegetables. Choose from our wide range of antioxidants rich recipes like Carrot Methi Subzi and Mixed Vegetables in Palak Methi Gravy that are rich in both Beta Carotene and Vitamin C
3. Bone Health
Rich in Vitamin K which is good for bone metabolism. Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K kicks in to heal the injury. Vitamin K prevents loss of bone density and preventing the onset of Osteoporosis (1). One cup chopped fenugreek gives 110 mg of Calcium which is 18.4% of RDA (Recommended Daily Allowance). Calcium is a mineral that makes bones stay strong. The human body consistently removes small amounts of calcium from our bones and that has to be topped up with Calcium rich recipes like Methi Pakoda Kadhi and Methi and Moong Sprouts Wrap
4. Controls Diabetes
Fenugreek prevents rise in glucose levels after meals. Fenugreek leaves help in improving glucose and insulin responses. The levels of cholesterol also reduced with intakes of fenugreek leaves (2). Try making Methi Crispies which are a great to have as snacks because they are low in calories and also give only 12.7 grams of carbs per serving.
5. Good for Digestive System
The insoluble fibre present in methi leaves reduces the risk of constipation and promote regular and healthy bowel movements (3). Methi is regarded highly beneficial in the treatment of flatulence and indigestion. Baingan Methi ki Subzi is a good option for lunch if you are suffering from constipation.
6. Cures Mouth Ulcers
Fenugreek leaves can cure mouth ulcers. All you need to do is boil a cup of fenugreek leaves with 2 cups of water. Strain and use the water to gargle.
7. Stimulates Breast Milk Production
According to Ayurveda, methi is rich in diosgenin stimulates production of milk in lactating mothers, and helps induce childbirth. Both the seeds and leaves work as excellent galactagogues to stimulate breast milk production. Fenugreek herbal tea is found to be effective in enhancing breast milk production (4).
8. Good for Heart
Fenugreek also has known to improve heart health. Fenugreek leaves reduce the bad cholesterol (LDL) which in turn can prevent heart related problems like atherosclerosis, stroke and heart attacks (5).
9. Prevents Anaemia
Fenugreek leaves contain Folate, which is important for rapid growth and multiplication of RBC’s and WBC’s in the bone marrow. 1 cup of chopped fenugreek leaves give 21.07 mcg of folate which is 10.57% of Recommended Daily Allowance (RDA). It is good to have before and during pregnancy as the requirements increase. 1 cup of Chopped Fenugreek leaves give 7.57% of RDA for Iron. A very good food for blood formation for adolescent girls to pregnant mothers. Iron is an important component of haemoglobin, the substance in red blood cells that carries oxygen from your lungs to all parts of the body. So if you’re iron deficient then you must consume fenugreek recipes like Nachni Methi Muthia and Cauliflower Greens Methi and Palak Healthy Subzi
Nutrition Information for Fenugreek leaves/ Methi
Nutritional Information for 1 Cup of Chopped Fenugreek Leaves
One Cup of Chopped Fenugreek Leaves is 28 grams.
RDA stands for Recommended Daily Allowance.
1.23 grams of Protein
1.68 grams of Carbs
0.25 grams of Fat
RECOMMENDED DAILY ALLOWANCE
119.84 mcg of Vitamin K = 99.86% of RDA (about 120 mcg)
14.56 mg Vitamin C = 36.4% of RDA (about 40 mg)
110.6 mg of Calcium (Ca) = 18.4% of RDA (about 600 mg)
655.2 mcg of Vitamin A = 13.65 % of RDA (about 4800 mcg)
21.07 mcg of Folic Acid = 10.53% of RDA (about 200 mcg)
2.52 grams of Fibre = 10.08% of RDA (about 25 grams)
1.59 mg of Iron (Fe) = 7.57% of RDA (about 21 mg)
0.08 mg of Vitamin B2, Riboflavin = 7.27% of RDA (about 1.1 mg)
17.82 mg of Magnesium (Mg) = 5.09% of RDA (about 350 mg)
0.10 mg of Vitamin B6, Pyridoxine = 5% of RDA (about 2 mg)
14.28 mg of Phosphorus (P) = 2.38% of RDA (about 600 mg)
0.22 mg of Vitamin B3, Niacin = 1.83% of RDA (about 12 mg)
21.30 mg of Sodium (Na) = 1.11% of RDA (about 1902 mg)
6 Culinary Uses of Fenugreek Leaves
While many people love the bitter-strong taste of methi, others find it too bitter. To remove the bitterness, sprinkle salt over the leaves and squeeze out the water before using them. Dry-roast kasuri methi before use to enhance its flavour.
Here are some ideas to enrich your daily diet with methi:
1. Use methi to make snacks like Bajra Methi Khakhras, Methi Muthias, methi tikkis, dhoklas, etc. These are wonderful Accompaniments to tea and coffee.
2. Methi leaves can be used in delicious vegetable recipes like Methi chi Patal Bhaji, Methi Mutter Malai , and Paneer Methi Chaman , a delicious Punjabi delicacy.
3. Add finely chopped methi leaves to your regular dal or sambhar.
4. Add methi leaves to Parathas or Theplas and enjoy them with a bowl of curds for breakfast.
5. Toss some methi leaves into rice with a little corn for a crunchy, tasty corn methi pulao.
6. Kasuri methi can be used as an alternative to regular methi. Soak the kasuri methi in water for some time and then use.
14 super healthy Recipes with Methi Leaves
We have given you a lovely collection of Indian recipes using Fenugreek Leaves. There are dals from Methiche Varan to be had with Methi Ki Missi Roti. There is the Gujrati snack Palak Methi Muthia and the use of healthy soya in making Soya Methi Garlic Naan. For a healthy sumptous whole wheat wrap with moong try Methi Moong Sprouts wrap.