Fennel is an aromatic herb that is both delicious and healthy. There are three edible parts of this herb, but today, we’re only going to focus on its seeds. Otherwise known as saunf, fennel seeds are a great source of calcium, manganese, copper, potassium, zinc, selenium, magnesium, iron, and vitamin C. They are also known for their anti-inflammatory and antibacterial properties. Thanks to the different nutrients they contain, fennel seeds can help you live a much healthier life.
Top 17 Health Benefits of Fennel Seeds
Regulate Blood Pressure
Chewing on fennel seeds can increase the nitrite content in your saliva, which will help reassure you that your blood pressure levels are regulated. Another great thing about these seeds is that they contain potassium, a mineral known for controlling both your blood pressure and heart rate.
Reduced Risk of Cancer
Fennel seeds are known for their antioxidant content, meaning that they can help beat oxidative stress and thus protect your body from numerous types of cancer. It’s also worth mentioning that they have a potent chemo modulatory effect as well.
Eating fennel seeds is a great way to get rid of bad breath. This is mostly due to the fact that they contain several aromatic oils that increase the amount of saliva that gets secreted in your mouth, thus helping wash away foods particles stuck in your mouth. These seeds also boast anti-inflammatory and antibacterial properties that will help with your bad breath problem as well.
Beat Constipation, Indigestion and Bloating
Fennel seeds do a great job of improving your digestive health. Like we previously mentioned, they increase salivation process in the mouth, which is essentially the beginning of the digestion process. These seeds also move through the digestive tract very quickly, thus reducing the chance of bloating. It doesn’t matter if you want to avoid indigestion, bloating, or constipation, fennel seeds are the right food for you.
Fennel seeds are an excellent food for your skin. Due to their antioxidant and antibacterial properties, they’re able to get rid of the ill effects of oxidative stress, such as acne. Other skin benefits that you can experience by consuming fennel seeds include being wrinkle-free and having toned skin.
Fennel seeds possess diuretic properties which help increases metabolism and improve digestion. These are all reasons why they’re an excellent choice if you’re looking to shed a few pounds. Fennel seeds will suppress your appetite and make you feel full for an extended time period. They will help you reduce water retention as well, which is one of the most common causes of temporary weight gain.
Protection from Anemia
Fennel seeds are filled with copper, histidine, and iron, three nutrients that are essential to the formation and production of red blood cells. These seeds can be extremely beneficial to pregnant women, as they should pay extra attention to making sure they have balanced iron levels.
Relieves Menstrual Problems
Poor nutrition can interrupt women’s regular menstrual cycles. However, when you maintain a healthy diet, you won’t have to worry about this problem. By including more fennel seeds into your diet, you will regulate your menstrual flow. This herb is also known for helping you with issues such as menopausal disorders and premenstrual syndrome.
Stronger Immune System
Thanks to the antioxidant content in fennel seeds, your immune system will strengthen. A strong immune system means that you won’t have to worry about a number of different diseases.
Water Retention Relief
Fennel seeds work as a diuretic, which means that they will help you flush out excess fluids from your body. These seeds are also known for reducing risk of urinary tract problems.
Improved Heart Health
Considering that fennel seeds are a great source of potassium, they will greatly reduce the risk of suffering a stroke or heart attack. We’ve previously mentioned that these seeds also lower blood pressure, but it’s important to note that they can lower your cholesterol levels as well.
Relieve Respiratory Issues
By boiling two tablespoons of fennel seeds in one cup of water, and using the mixture to gargle with it, you can relieve certain respiratory issues associated with the flu, colds, sinus congestion, and coughs.
Improved Eye Health
Fennel seeds promote the dilation of blood vessels, which can help reduce eye pressure. They can also be helpful in treating or preventing glaucoma. These seeds will also protect you from disorders related to macular degeneration and premature aging.
Improved Cognitive Function
Fennel seeds serve as a brain booster. Due to the fact that they contain a lot of potassium, they will improve your cognitive performance. On top of that, they can also reduce the risk of brain disorders like dementia and depression.
Cure for Diarrhea
If it’s caused by bacterial infection, fennel seeds can be helpful in curing diarrhea, since certain compounds found in these seeds have antibacterial properties.
Thanks to the fact that fennel seeds contain certain phytonutrients that help clear sinuses, they are able to reduce the intensity of your asthma symptoms. Consuming them will help you breathe more easily.
Improved Kidney Health
Your kidneys are among the most important organs of your body, which is why you need to take good care of them. Thankfully, this task isn’t so hard if you consume fennel seeds, as they’re known for improving kidney health.
12 Fun Facts about Fennel Seeds
- Fennel seeds are often used in herbal teas.
- In Pakistan and India, fennel seeds get mixed with other seeds to create a colorful digestive known as ‘mukhwas,’ which also has a reputation for keeping one’s breath fresh.
- The seeds of fennel are actually its fruits.
- Both in Pakistan and India, fennel and anise seeds are often used in the kitchen with absolutely no distinction. In fact, the same term is used for both of these seeds. The word they use to describe both these types of seeds is saunf.
- There are three main varieties of fennel – the piperitum, the dulce, and the sativum. The sativum is cultivated primarily for its seeds.
- Fennel seeds are part of the famous Chinese Five Spices mixture, which also includes star anise, cloves, cinnamon, and Szechwan peppercorns.
- Ruler Charles the Great is responsible for promoting fennel during the medieval time. In fact, his imperial farms contained a lot of fennel.
- Fennel is primarily grown in Germany, Italy, France, America, Japan, and India.
- There are three edible parts of fennel – the bulb, leaves, and seeds. These three parts are usually sold separately.
- Fennel seeds are mostly used in the preparation of pastries, bread, cookies, and cakes.
- Fennel seeds can be dried and stored in airtight jars.
- India is the world’s biggest manufacturer of fennel.
Tips to Add More Fennel Seeds into Your Diet
If you’re using them to flavor bread or as an addition to a sweet dish, then you can use fennel seeds without really preparing them in any way. Most recipes use crushed or who fennel seeds, although it’s not that uncommon to find a recipe that calls for ground fennel.
If you’re using fennel seeds to prepare a savory recipe, then you may want to heat or toast them in a dry frying pan before you crush or grind them in order to truly bring out their aroma. This will give them a spicier and overall stronger flavor, rather than the sweeter flavor they’re usually associated with.
There are numerous ways to include more fennel seeds into your diets, such as adding them to soups, salads, breads, biscuits, curries, sausage mixtures, stews, casseroles, pasta sauces, salad dressings, cookies, and cakes. You can also use them in a marinade for fish, vegetables, or meat.
Dangers and Side Effects of Eating Too Many Fennel Seeds
Although they will provide you with a number of different health benefits, it’s important not to consume too much of this spice. Consuming excess fennel seeds can lead to a few unwanted side effects. For example, fennel seeds can make your skin more sensitive to the sun. They’re also known to cause other unwanted skin reactions.
You should always consult your doctor about your eating habits before being described new medication. When they interact with certain meds, fennel seeds can prevent them from being fully metabolized. Pregnant women should also avoid consuming too many fennel seeds, as it can bring on menstruation.
Fennel seeds are not that popular in most countries around the world, but they are commonly used in preparation of meals in countries like Italy, India, Pakistan, Japan, France, Germany, and America. These seeds are mostly used to make bread, cookies, or cake, but they can also be included in curries, casseroles, pasta sauces, and meat dishes.
Fennel seeds will help you experience a number of different health benefits, including improved heart health, reduced risk of cancer, improved cognitive function, weight loss, relief for respiratory issues, and more. Despite the fact that they can improve your overall health, it’s recommended that you don’t eat too many fennel seeds, as you may experience some side effects.