Health Benefits of Fennel Seeds

India is one of the undisputed leading exporters of fennel seeds. in the world. In India, it is known as Saunf. India uses it widely due to the wide range of health benefits it offers. Fennel seeds have multiple medicinal properties, making them a favorite among people from diverse cultures. After a meal, Indian families frequently consume fennel seeds, which are believed to promote healthy digestion.

Many people associate fennel seeds with 'longevity', and these seeds are known to offer a wide range of nutritional benefits that contribute to the body's wellbeing. The goal of today's blog is to discuss fennel seeds and how they can be very useful for achieving specific health goals. We will explore what fennel seeds are, the Nutritional Value of fennel seed, how to eat fennel seed, and how they can benefit your health. Let's begin!

What is Fennel Seed (Saunf):

This species of flowering plant belongs to the carrot family and is called Foeniculum Vulgare (Fennel). Yellow flowers and feathery leaves characterize this perennial herb. This species is native to the Mediterranean coast but has spread widely throughout the world, particularly on dry soil near the coast and on river banks.

Aromatic and flavorful, it is used in food preparation, and, along with an anise-like ingredient, it is among the primary ingredients in absinthe. Finocchio or Florence fennel has a bulb-like, swollen stem base that is used as a vegetable.

What is the reason behind the aroma of Fennel Seeds or Saunf: 

The aroma of fennel fruits is attributed to volatile oils composed of trans-anethole, estragole (like liquorice), fenchone (like mint and camphor), limonene, and 1-octen-3-ol (like mushrooms). Fennel fruits also contain phytochemicals including polyphenols such as luteolin and rosmarinic acid, among others.

Fennel Seeds (Saunf) Nutritional Value and Facts:

Fennel Seeds (Saunf) Contains the following nutritional value per 100 grams:

• Energy - 345 kcal
• Protein - 15.8 grams
• Water - 8.8 gram
• Dietary fibers - 40 gram
• Carbohydrates - 52 gram
• Saturated Fat - 0.5 g; Monounsaturated Fat - 9.9 g; Polyunsaturated Fat - 1.7 g

Fennel seeds contain the following vitamins:

• Vitamin B6 - 0.47 mg
• Vitamin C - 21 mg
• Niacin - 6.1 mg
• Thiamine - 0.41 mg
• Riboflavin - 0.35 mg

Fennel seeds contain the following minerals:

• Phosphorus - 487 mg
• Potassium - 1694 mg
• Sodium - 88 mg
• Zinc - 4 mg
• Calcium - 1196 mg
• Iron - 18.5 mg
• Magnesium - 385 mg
• Manganese - 6.5 mg

9 Health Benefits of Fennel Seeds (Saunf)/ Fennel Seeds Benefits:

The seeds of fennel contain powerful antioxidants and phytonutrients, making them an excellent source of nutrition, with many health benefits. Here are a few reasons to consume fennel seeds –

1. Fennel Seeds (Saunf) Helps to Purify Blood:

As a result of the fiber and essential oils in fennel seeds, they are beneficial in removing wastes, toxins, and waste products from the body, which in turn helps with better absorption of nutrients. Fennel seeds also possess anti-inflammatory compounds that protect against various diseases by fighting bacteria and viruses.

2. Fennel Seeds (Saunf) Helps to Promote Digestive Health:

Fennel seed essential oil aids digestion by stimulating the release of digestive acids and enzymes in the body. In fennel seeds, you will find anethole, fenchone, and estragole. These chemicals act as antispasmodics and antiinflammatory compounds. Their properties help with constipation, indigestion, and bloating. Fennel tea can help keep your digestive system happy and healthy. Despite their small size, fennel seeds contain a lot of fibre. As a result, your digestive health will be improved further. Fibre-rich diets are linked with lower rates of cardiovascular diseases, so fennel seeds may improve your heart health by increasing your fibre intake.

3. Fennel Seeds (Saunf) Helps to Regulate Blood Pressure:

Potassium in the fennel seeds regulates the blood's fluid content. It assists in regulating your heart rate and blood pressure. Study results show that the nitrite level in saliva is increased by fennel seeds. The natural element nitrite helps maintain healthy blood pressure levels.

4. Fennel Seeds (Saunf) Helps in Protecting Against Bad Breath:

Aromatic essential oils found in fennel seeds possess antibacterial properties, which can help to freshen your breath. It helps to kill harmful bacteria by increasing saliva secretion. Bad breath can be treated easily and effectively with this home remedy. You can freshen your breath by munching on 10 to 15 fennel seeds.

5. Fennel Seeds (Saunf) Helps in Enhancing Eyesight:

You can enhance your vision by regularly consuming a couple tablespoons of fennel seeds. The high levels of vitamin A they contain are essential for good eye health. In ancient times, fennel seed extracts were used in the treatment of glaucoma.

6. Fennel Seeds (Saunf) are Excellent for Skin Conditions:

Consuming fennel seeds regularly provides minerals such as selenium, calcium, and zinc. They regulate hormones and keep blood oxygen levels balanced. As a result, the skin appears radiant and healthy in the presence of these minerals. Various ayurvedic properties of fennel seeds also help to relieve other skin conditions like rashes and dryness. The use of fennel seed paste on the skin is highly beneficial, as the minerals are absorbed by the skin and help it stay healthy, moisturized, and clean.

7. Fennel Seeds (Saunf) Can Help with Weight Loss:

Keeping hunger cravings at bay and promoting weight loss is possible with fennel seeds. In addition to their diuretic properties, they boost your metabolism. In addition to eating fennel seeds regularly, a balanced diet and workout can help you shed excess weight. To get the best results, consume roasted fennel seed powder on an empty stomach with warm water. The high fibre content of fennel seeds makes them also considered appetite suppressants (because they keep you full for longer). This might also make it easier for you to lose weight and avoid eating too much.

8. Fennel Seeds (Saunf) Reduces Risk of Cancer

The anti-cancer properties of fennel seeds have been reported in many studies. It contains powerful antioxidants that fight free radical damage. Fennel seeds contain antioxidants that help suppress free radicals, which contribute to the development of cancer. These antioxidants may be what keeps cancer at bay. As a result, it defeats oxidative stress and protects the body against different types of cancer such as breast, stomach, and skin cancers.

9. Fennel Seeds (Saunf) May Help to Improve Lactation:

The compound anetheline present in fennel seeds increases milk secretion by stimulating the lactagogues. Research indicates anethole promotes lactation by mimicking the effects of estrogen hormone.

Fennel Seeds (Saunf): What are the Potential Side Effects?

Some minor side effects may occur when you take fennel seeds, especially if the seeds are being taken in supplement form or in extract form. Generally, a teaspoon of fennel seeds per day will not cause any serious health problems. When taken as a supplement, oil, extract the risk of stomach pain, vomiting, and allergies increases. You can enjoy most of the benefits of fennel seeds while avoiding most of these rare side effects by sticking with normal fennel seeds (dried or in bulb form).

Despite their small size, fennel seeds are rich in vitamins, particularly vitamin C, vitamin A, antioxidants, minerals, and fiber. Just a tablespoon a day can reduce the number of health issues you may be experiencing. Fennel seeds may boost your health positively, even though research has yet to prove some benefits.

*Disclaimer – This blog provides the information only; it doesn’t claim that the above-mentioned information can cure any diseases or can be the replacement of any medicine. For the illness kindly consult a doctor.