Introduction
Fennel seeds are spices from the fennel plant and have a sweet, liquorice-like taste. They are a vibrant source of nutrients and have been used in cooking and traditional or classic medicine for centuries. Fennel seeds are a herb harvested from one of several types of herb fennel plants. They have a sweet, rich flavour that’s equivalent to liquorice.
Fennel seeds have traditionally or classically been used in Italian cuisine. Nevertheless, they can be used in all kinds of food, and in current years, Western culture has spread its doors to innovative uses of fennel seeds in formulae.
In many regions of the world, fennel seeds are utilized medicinally to treat everything from menstrual cramps to lousy gas. Some of these uses have been verified by research, while others are still being tested.
Due to its anti-inflammatory properties and high fibre content, it may help relieve gas. Nevertheless, more research is needed to support its digestive benefits fully.
Nutrition
Spices and herbs like fennel seeds contribute aroma, flavour, and potential health advantages. Whether you use seeds for pickling vegetables, fish, beef, sausage, or seasoning sausage, you’ll soon realize that these aromatic seeds can boost even the most basic recipes.
It also deliver minerals, vitamins and fibre, so you may feel good about adding them to the weekly meal plan.
Here are the nutrition facts for one teaspoon (2 grams) of fennel seeds, according to the USDA:
- Iron: 0.37 mg
- Calories: 7 kcal
- Dietary Fiber: 1 g
- Manganese: 0.13 mg
- Total Carbohydrates: 1 g
- Total Fat: 0.3 g
- Total Sugar: 0 g
- Saturated Fat: 0 g
- Protein: 0.3 g
- Cholesterol: 0 g
- Sodium: 2 mg
- Calcium: 24 mg
- Magnesium: 8 mg
Health Benefits of Fennel Seeds
Here are the top health advantages of it and how to combine them into the diet. From aiding in digestion to lowering inflammation, they are a powerhouse when it comes to health.
1. Regulate Blood Pressure
It have many health advantages, including managing blood pressure. They contain a combination called anethole, which has antispasmodic and anti-inflammatory properties. It makes them an excellent natural treatment for high blood pressure and cardiovascular diseases. Besides, fennel seeds are a good source of fibre, magnesium, and potassium, which are vital for supporting healthy blood pressure levels.
2. Promotes Lactation
Anethole, a combination present in saunf seeds, is essential because it exhibits galactogenic properties that mimic the position of estrogen hormone and improve breast milk production in lactating mothers. Hence, saunf is a good addition to a lactating diet plan that ensures the newborn a steady flow of breast milk.
3. Freshens Breath
Bad breath may be pretty uncomfortable for you and those around you. An easy and effective home treatment to combat bad breath is to munch a few saunf seeds, which may freshen the breath. The sweet and mild liquorice flavour of saunf improves the secretion of saliva, which helps in clearing out the bacteria. In addition, essential oils contain antibacterial properties that help battle the microbes that cause bad breath. Munching on 6-10 fennel seeds for about 10 minutes may refresh the breath instantly.
4. Fennel seeds Encourages Good Sight
Chew on a few fennel seeds regularly to enhance eyesight. Saunf seeds infused with vitamin A and other vital nutrients may do marvels for the eyes and promote healthy vision. It is also learned to treat watery and inflamed eyes, and the seeds’ extracts were used to reduce the symptoms of glaucoma. Apart from this, the richness of the anethole compound enhances the lens protein content and slows the advancement of cataracts. One of the most well-known uses of fennel seeds is that they can help improve eyesight. This is because fennel seeds include anethole, effectively treating many eye disorders, including presbyopia, myopia, and astigmatism.
5. Manages Diabetes
The rich array of essential oils and anethole, an active combination in fennel seeds, may assist in regulating blood sugar spikes. Fennel seeds, overpowered with vitamin C, antioxidants, beta-carotene, and essential minerals, enhance insulin sensitivity and keep blood glucose classes under control.
6. Saunf For Weight Loss
The aromatic herb adds taste and flavour to the dishes and can reduce weight. Fennel is called “Marathon” in Greek, derived from “Marino”, meaning to grow thin. Fennel functions as a metabolic enhancer that triggers metabolism, induces excess fat build-up, and assists in weight loss. According to the fundamental principles of Ayurveda, saunf seeds are understood to normalize and enhance appetite digestion.
It can improve the metabolism and encourage the burning of surplus fat accumulated, thus helping to lose weight. Apart from this, the diuretic (a medicine that increases the amount or quantity of urine produced by the kidneys) properties of fennel seeds are known to improve urine output and flush out toxins and excess bodily fluids, which may also donate to weight loss.
7. Digestive aid
Fennel seeds have anti-inflammatory properties that may assist in soothing swelling, irritation, or annoyance in the intestines and improving digestion. The goodness of essential volatile oils in fennel seeds activates the secretion of digestive juices and enzymes, facilitating digestion. Saunf seeds treat various digestive woes, including heartburn, flatulence, bloating and colic in kids. The strong antispasmodic and carminative effects help in treating irritable bowel syndrome, gastroesophageal reflux disease (GERD) and even ulcerative colitis.
A chemical in fennel called anethole may help relax the gastrointestinal tract muscles, relieve bloating, and improve digestion.
Fennel may also help relieve Trusted Source symptoms related to digestive issues like irritable bowel syndrome (IBS), including:
- gas
- bloating
- diarrhoea
- constipation
- abdominal pain
8. Potent Laxative
Saunf powder is an excellent laxative that remedies constipation, abdominal cramps, irritable bowel syndrome (IBS), and other gastrointestinal maladies. The ample amount of dietary fibre in saunf stimulates intestinal activity by growing the secretions of bile and gastric juices and maintaining the peristaltic movements, thereby controlling the smooth functioning of the bowel.
9. Antimicrobial
Several components in fennel have antibacterial and antifungal properties. These might help fight bacteria that may cause gassiness associated with food poisoning or an upset stomach. Fennel is a plant used in traditional medicine to treat infections, coughs, and the common cold.
10. Helps Skin Problems
It can help treat several different skin problems. For example, they can help treat acne by reducing inflammation and redness. Additionally, fennel seeds can help fade scars and blemishes. They can also help moisturize the skin and prevent dryness.
11. Purifies Blood
It are effective in purifying blood. They help vacate toxins from the blood and enhance circulation. Besides, fennel seeds encourage or inspire red blood cells and haemoglobin production, leading to a healthy and functioning circulatory system.
12. Reduces Risk of Cancer
It may help reduce the chance of cancer. They are also a good source of antioxidants, which protect against cell damage and reduce cancer risk.
Thus, substantial evidence suggests that fennel seeds can help reduce cancer risk. If you want to add fennel seeds to your diet, they can be easily found in most supermarkets or online.
13. Promotes Fertility
Fennel, being naturally rich in phytoestrogen, plays a crucial role in promoting the female reproductive process and might promote Fertility. Since ancient times, Fennel tea has been used to regularise the menstrual cycle, normalize the flow, and boost Fertility.
14. Reduces Risk Of Osteoporosis
It is an anti-osteoporotic due to its estrogenic nature; the hormone plays a crucial role in bone regeneration. A low blood level of estrogen elevates the risk of osteoporosis, as fennel mimics the role of estrogen. It guards the bones against fracture and fortifies them. Regularly adding fennel to the diet or taking fennel tea is the best way to augment bone health and reduce the breakdown of bone tissue.
How to use fennel seeds
It contains more oil attention than the fennel plant. For this cause, in most recipes, you only need one teaspoon and one tablespoon (2 to 6 g) of dried, whole fennel seeds.
Some ways to contain fennel seeds in the diet include:
- preparing tea with fennel seeds
- adding toasted seeds to dishes to give them a sweet, liquorice flavour
- taking fennel supplements
- adding seeds to batter for baked goods
Before brewing or cooking a fennel tea, consider grinding or crushing whole seeds before using them. It helps release more of the oil and flavour.
What are the side effects of fennel seeds?
Fennel seeds are generally safe to consume. Nevertheless, like other herbs and seeds, they include oils that may be extracted into concentrated forms. All natural oils have potent chemicals and may cause side effects if used too much.
Some probable side effects of utilizing fennel seeds may include:
- diarrhoea
- nausea
- stomach cramps
It’s also likely to be allergic to fennel seeds.
Conclusion
Fennel seeds have many health advantages, including managing blood pressure. They contain a combination called anethole, which has antispasmodic and anti-inflammatory properties. It makes them an excellent natural treatment for high blood pressure and cardiovascular diseases. Besides, fennel seeds are a good source of fibre, magnesium, and potassium, which are vital for supporting healthy blood pressure levels.
