Fennel Seeds Benefits, Nutrition Facts, And Its Side Effects
We are going to discuss Fennel Seeds Benefits. Fennel has a pale bulb and long green stalks. It can grow almost anywhere. All parts of the fennel plant, including the bulb, stem, leaves, and seeds, are edible. They add flavor to other foods. Fennel seeds come replete with several health-benefiting properties that bolster their high consumption among the Indian diaspora.
These provide a wide range of medicinal and health-benefiting properties that can help you in maintaining optimal health and keep numerous diseases at bay. It is highly effective in blood pressure management as well as in the retention of water inside the body.
If you are wondering how to use fennel seeds as well as their various health benefits, this blog might simplify a few things for you. We have compiled a list of fennel seed benefits along with how to use them. Let’s start!
Nutrition
In addition to their other health benefits, fennel seeds are rich in:
- Vitamin C
- Calcium
- Iron
- Magnesium
- Potassium
Nutrients per Serving
1 teaspoon of fennel seeds contains:
- Calories: 7
- Fat: 0 grams
- Cholesterol: 0 milligrams
- Carbohydrates: 1 gram
- Dietary Fiber: 1 gram
- Sugar: 0 grams
- Protein: 0 grams
What Are Fennel Seeds?
Fennel seeds are harvested from the plant’s flowers and then dried. They tend to be pale green to tan in color with an oval shape. Like the fennel bulb, they have a sweet, licorice-like flavor that can lend an earthy, sweet taste to dishes, and they pair especially well with seafood and pork.
How does it work?
Fennel might relax the colon. Fennel also appears to contain an ingredient that may act like estrogen in the body.
Types Of Fennel
Fennel is of two varieties, one is used as an herb –Foeniculum Vulgare and the other one is a swollen bulb-like stem that is used as a vegetable –Florence fennel. The herb type grows 3-5 feet tall which looks similar to dill with fine-textured foliage.
How to use fennel seeds (Saunf)
The best way to use fennel seeds is by boiling them with milk and then sieving the mix to form a smooth concoction. This can be easily prepared and consumed every day to reap all the health benefits entailed by fennel seeds.
12 Benefits Of Fennel Seeds
1. Reduce Water Retention
Drinking fennel tea regularly helps flush out excess fluids as it works as a diuretic. In addition, fennel seed helps remove toxins and reduces the risk of urinary tract problems. It also has diaphoretic properties that stimulate perspiration.
2. Improves Eyesight
A handful of these seeds could do wonders for your eyesight too. Fennel seeds contain Vitamin A, which is important for eyesight. In ancient India, extracts of these seeds were used to improve the symptoms of glaucoma.
3. Promotes Digestive Health
Saunf seed extracts possess strong carminative properties that help to relieve belching and gas. The antispasmodic action works to ease abdominal cramps caused due to indigestion. While it also controls gastric secretions that help to reduce the acidic and sour taste in the mouth.
4. Saunf Is Cold Or Hot?
According to Ayurveda Saunf seeds have a cooling effect on the body. In these sweltering summer months, it is ideal to drink fennel seeds water to calm the body from heat. Besides the essential Saunf oil is carminative and used in Ayurveda to massage the body as it is known to soothe the nerves, and uplift mood and mental health.
5. Helps to regulate blood pressure
Fennel seeds are rich in potassium which regulates the fluid amount in the bloodstream. It helps to control your heart rate and blood pressure. As per the published study, fennel seeds increase the level of nitrite in the saliva. Nitrite is a natural element that keeps a check on blood pressure levels.
6. Reduces asthma and other respiratory ailments
The high amount of phytonutrients present in fennel seeds helps to clear sinuses. These tiny seeds offer bronchial relaxation that helps to reduce symptoms of asthma, bronchitis, and congestion.
7. Purifies blood
The essential oils and fibers in fennel seeds help to purify your blood and flush out the toxic compounds in your body.
8. Blood pressure
As per the study published in the Journal of Food Science, it was disclosed that chewing Saunf seeds augments the nitrite content in saliva, which works as a natural remedy to maintain blood pressure levels. In addition, notable amounts of potassium in Saunf, an important element of cells and body fluids assist in controlling acid-base balance, dilates the blood vessels, regulates heart rate, and stabilizes blood pressure.
9. Promotes lactation
Anethole present in fennel seeds stimulates the galactagogues (substances that promote lactation) to increase milk secretion. Many studies suggest that anethole mimics the action of the estrogen hormone and promotes lactation.
10. Inflammation
Choline is a very important and versatile nutrient in fennel that helps with sleep, muscle movement, learning, and memory.
It also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation
11. Fat-burner
Fennel seeds can also help you cut down on fat if taken for a considerable amount of time regularly. You may want to try this recipe: Make a decoction with half tsp ginger powder, half tsp cinnamon, and 1 tsp dry fennel seeds with 1 liter of water. Consume it daily for a few weeks and you’ll see the change.
12. May Benefit Breastfeeding Women
Fennel seeds contain anethole. Some believe anethole mimics the properties of the estrogen hormone and increases milk secretion in women. Fennel seeds may benefit lactating women as they also are known to be galactagogues (substances that promote lactation).
6 Side Effects of Fennel Seeds
1. May cause skin infection
Contact dermatitis is a skin infection, which includes skin inflammation and an outburst of blisters. It often happens due to excessive fennel seeds or fennel seed oil consumption.
2. May Interact With Drugs
If you are under medication for seizure disorders or epilepsy, fennel seeds are a big no. The seeds interact with the functioning of the drug and may aggravate the situation
3. May Cause Allergy
Fennel seeds can cause allergies. Mostly, people with pre-existing allergies are vulnerable to allergies caused by fennel. Abdominal cramps and wheezing are the other symptoms of allergic reactions.
4. May react with medicines
If you are already under certain medication for epilepsy, it is suggested to avoid fennel seeds at all costs, as they may aggravate the situation.
5. Sensitivity To Sunlight
One of the strange reactions that a person can have to fennel seeds is sun sensitivity. This is when you become extra sensitive to the light and heat of the sun. If you experience this then talk to your doctor straight away.
6. Vomiting
One way the body can show you that fennel seeds are not for you is by vomiting. This is usually caused by the stomach or digestive system rejecting this food. Be sure to drink plenty of water if you are experiencing this side effect.
How to Use Fennel Seeds
1. Dry Fennel seeds (Saunf)
Take ½-1 teaspoon of dry Fennel seeds and chew them to help indigestion
2. Fennel seeds Powder
- Take ½-1 teaspoon of Fennel seeds powder.
- Mix it in 1 glass of lukewarm water.
- Drink it twice a day.
- Continue for 2-3 months for better results.
3. Fennel seeds Capsule
- Take 1-2 Fennel seeds capsules.
- Swallow it with water after food twice a day.
4. Fennel seeds Tea
- Put 1.5 cups of water in a pan and add 2 teaspoons of fennel seeds.
- Now add some crushed ginger to it.
- Boil on a medium flame for 5-7 mins.
- Strain and drink to manage intestinal gas.
5. Fennel seeds Infused Water
- Take 1 glass of water in a pan and bring it to a boil
- Now pour this water into a glass and add 2 teaspoons of fennel seeds to it.
- Let it sit overnight.
- Drink this water as soon as you get up in the morning to facilitate weight loss and regulate metabolism
Frequently Asked Questions
Can we eat fennel seeds daily?
Yes, the benefits of fennels can be enjoyed daily if consumed in moderate amounts.
How much fennel can I consume in a day?
Five to seven grams of fennel seeds or 0.1 mL to 0.6 mL of the oil would do.
Can you eat raw fennel?
Yes, you may eat raw fennel.
Where do fennel seeds come from?
Fennel seeds come from the fruit of the fennel plant.
A Fennel seed (Saunf) increases breast milk.
Fennel seeds (Saunf) have been traditionally used to improve breast milk secretion in lactating mothers. Anethole in Fennel seeds has Galactogenic activity which increases the milk-secreting hormone called prolactin. Thus, it increases the quantity and quality of milk and improves the flow of milk in breastfeeding mothers. It is generally advised to consult your doctor before starting Fennel seeds during lactation.
Is Fennel seed good for babies?
Yes, Fennel seeds (Saunf) might be good for babies as it acts as a digestive aid to relieve flatulence. Due to Deepan (appetizer) and Pachan (digestive) properties, Fennel seeds (Saunf) ark is widely used in children to relieve flatulence.
Tip: For children (above 6 years): Give 2-4 teaspoons of Saunf ark added in the same quantity of water twice a day.
Also read: What Are The Health Benefits Of Ginger Tea?
Is Fennel seed good for skin lightening?
Yes, Fennel is considered to be good for the skin due to the presence of certain constituents and antioxidants. These antioxidants fight against free radicals and prevent cell damage which provides a glow in the skin and slows down the aging process.
Fennel also has anti-inflammatory and antibacterial properties due to which it reduces the swelling and infections in the skin. This helps manage various skin diseases. Fennel also stimulates the estrogen receptors which help manage acne and improves skin tone.