Fennel seeds come from the flowering plant Foeniculum vulgare, commonly used in cooking and medicine. Their flavor is sweet and licorice-like, and they season dishes, especially in Indian, Middle Eastern, and Mediterranean cuisines.
Aside from their culinary uses, fennel seeds have a number of health benefits, including aiding digestion, reducing bloating, and freshening breath. Aside from being rich in antioxidants and fiber, they are also rich in various vitamins and minerals.
Dried fennel seeds are a storehouse of various nutrients, with low calories and high in different micro and macronutrients. When it comes to exploring the health benefits of fennel seeds, they are mainly rich in –
Vitamin C, E and K
Minerals – Calcium, Magnesium, Zinc, Potassium, Selenium, and Iron
Antioxidants such as polyphenols
Fiber
Organic compounds like anethole
– Spice: They are often used as a spice in a variety of cuisines, especially in Indian, Middle Eastern, and Mediterranean dishes.
– Seasoning: They add flavor to sausages, stews, curries, and pickles.
– Baking: Fennel seeds can be used in bread and baked goods for added aroma and flavor.
– Tea: Fennel seed tea is popular for its digestive benefits.
Fennel seeds benefits are innumerous. It contains a specific aromatic essential oil that possesses antibacterial properties that help to freshen your breath. The sweet fennel seeds increase the secretion of saliva, which helps to kill harmful bacteria. It is a simple and effective home remedy to combat bad breath. Munching on 5 to 10 fennel seeds could freshen your breath.
The goodness of fennel seed essential oils stimulates the secretion of digestive juices and enzymes that improve your digestion. These seeds contain anethole, fenchone and estragole that act as antispasmodic and anti-inflammatory. They work wonderfully for constipation, indigestion and bloating. For better results, consume fennel tea as it benefits to keep your digestive tract healthy and happy. They also contain fiber and while they may be small in size their fiber content is high. This can further improve your digestive health. By improving the fiber levels in your diet, fennel seeds contribute to better heart health as numerous studies have linked higher fiber diets with a lower risk of cardiac diseases.
Fennel seeds are rich in potassium that 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.
They contain anti-inflammatory compounds that may help reduce inflammation.
Fennel seeds are rich in antioxidants, which help protect the body from oxidative stress.
They are sometimes used to alleviate menstrual cramps.
The fennel health benefits extend to respiratory health as well .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.
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.
Fennel extract works miraculously for the skin by protecting it from free radical damage and improving skin cell longevity. They are abundant in minerals such as potassium, selenium and zinc. These minerals are crucial for balancing hormones while maintaining the oxygen balance in your bloodstream. They are widely used to treat different skin ailments like acne, rashes and dryness.
One of the many fennel seeds benefits include purification of blood. The essential oils and fibers in the seeds not only assist in purifying your blood but also contribute to flushing out toxic compounds out of your body
Many studies suggest that fennel seeds have anti-cancerous properties. They have powerful antioxidant properties that neutralize free radicals and beat oxidative stress. It may be the reason that prevents the development of cancer.
A handful of the seeds can do wonders for your eyes. It contains vitamin A that is an essential vitamin for the eyes. Earlier, fennel seed extract was useful to treat glaucoma.
Fennel seeds are rich in fiber and may aid in weight loss and keep hunger pangs at bay. They work as diuretics and improve metabolism. Consuming these seeds daily with a balanced diet and workout helps you to shed extra pounds quickly. You can have roasted fennel seed powder with warm water on an empty stomach to get better results. By helping your stay full for longer (due to high fiber), they are also considered appetite suppressants. This may also improve your weight loss goals and make it easier to avoid overeating.
Due to its excellent digestive properties, as well as the fact that it is antimicrobial, the seeds are thought to aid in reducing gas and acidity. By improving digestive movement, this seed allows easy passage of bowels without excessive gas build-up. And with its antimicrobial effect (mainly from the anethole, an organic compound in the seed) it prevents bacteria from growing and releasing gases in the first place. Thus highlighting the potential benefits for acidity and digestive discomfort.
Uses of Fennel Seeds
Toast the seeds in a pan while moving constantly, then crush them into a powder after cooling- Mix it in with molasses, olive oil, lemon juice, garlic, salt and pepper- Drizzle this over a salad of kale, mint, parsley, orange, dates and radishes
Toast the seeds and crush into a powder- Mix the dry ingredients of flour, yeast, fennel powder and salt- Add the flour mix to a bowl and combine with olive oil- Knead it into a dough, let it rise then section it for baking- Bake, cool and slice to enjoy.
To make fennel tea, start by toasting a teaspoon of fennel seeds. Then, add them to a cup of boiling water and let it steep for about 10 minutes. Strain the tea, sweeten it with honey or lemon if desired, and enjoy the soothing and aromatic fennel tea. It’s a simple and natural way to benefit from its digestive and calming properties.
Fennel Seeds Potential Side Effects
There are a few minor side effects to keep in mind, especially if you are taking a supplement or an extract-form of this seed. In most cases, a teaspoon a day will not result in any serious complications or reactions. The risk of stomach pain, vomiting and having an allergic reaction is much higher when taken in oil, extract or supplement form. Try to stick with regular fennel seeds (dried or bulb form) and avoid most of these rare side effects while enjoying most of the benefits.
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