The fennel seeds contain powerful phytonutrients and antioxidants, the most potent of them being anethole, which makes them highly nutritious and powerful. Fennel originated in the Mediterranean and those cultures have long used it for culinary and medicinal reasons. It has not been spread and naturalized as an herb around the world, but still primarily grows in coastal climates and on riverbanks.
The health benefits of fennel include relief from anemia, indigestion, flatulence, constipation, colic, diarrhea, respiratory disorders, and menstrual disorders. It also aids in eye care. Fennel, which has the scientific name Foeniculum vulgare miller, or its essence, is widely used around the world in mouth fresheners, toothpaste, desserts, antacids, and in various culinary applications. In this article, you will get exhaustive information on the health benefits of fennel.
Amazing health benefits of fennel seeds (Saunf) for skin, hair and other health problems.
1. Benefits expecting mothers and breastfeeding women
Expecting moms can use fennel herbal tea, this tea may help with morning sickness. Fennel seeds can be used to calm the stomach and offer quick relief from morning sickness. Chewing fennel seeds or having fennel tea can help achieve this.
New moms can also get benefited using this fennel, it treats sore nipples and infections. You can dip a cloth in the tea mixture and apply it to the sore area three times a day.
Although more studies are required, nursing moms can take this tea, with the approval of their doctors, to increase the flow of milk. However, don’t take more than 2 to 4 cups daily.
If you are allergic to celery, carrots, mugwort or such, you should avoid having fennel seeds, especially while you are pregnant. Also, if you have sensitive skin, you should avoid taking fennel seeds while you are pregnant.
2. Cleanses Blood
The essential oils and fiber in these seeds are considered very useful to flush out toxins and sludge from our bodies, thus helping to cleanse the blood.
Fennel herbal tea increases healthy urine flow and protects your liver from alcohol damage and treats diseases such as jaundice. This blood cleanser may also improve kidney function and prevent kidney stones.
3. Gastrointestinal Issues
It is a common practice, particularly in the Indian Subcontinent, fennel seeds are used after meals. Even in culinary applications, it is also used as the main ingredient in many appetizers.
One of the most common applications of fennel seeds are to treat heartburn. Some of the components in the fennel essential oil are stimulants and they stimulate secretion of digestive and gastric juices while reducing inflammation in the stomach and intestines, and facilitating proper absorption of nutrients from the food. Drinking a single cup of tea or chewing fennel seeds when you start feeling the symptoms of indigestion can ease the pain and burning.
4. Promotes Bone Development
Fennel contains iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K, All these nutrients helps in contributing, to build and maintain bone structure and strength. Thus it is good source of all the minerals required for bone growth. Vitamin K is important for health, as it modifies of bone matrix proteins, improves calcium absorption, and may reduce the excretion of calcium in urine.
5. Relieve Menopausal and Menstrual Issues
Fennel has anti-inflammatory, phytoestrogenic, and antispasmodic properties, which work together to soothe uterine muscles, relieve cramping as well as other uncomfortable symptoms of menstruation and PMS.
It can also help balance estrogen levels, easing menopausal symptoms like hot flashes. To get the benefits of this tea, simply boil a cup of water, adding a teaspoon of the seeds once the water boils. Turn the heat to low and leave it for five minutes. Strain out the seeds and add some honey.
Try drinking it twice daily for menopausal symptoms and start it three days before your expected period for menstrual relief.
6. Anti Inflammatory
Inflammation as “a protective tissue response to injury or destruction of tissues, which serves to destroy, dilute, or wall off both the injurious agent and the injured tissues. The classical signs of acute inflammation are pain, heat, redness, swelling, and loss of function.”
Inflammation is a key player in the development of many illnesses, including cancer and autoimmune disease.
Choline is a very important and versatile nutrient in fennel that helps with sleep, muscle movement, learning and memory. Choline 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.
7. Promote Healthy Eyes
Fennel seeds contain Vitamin A, which is important for eyesight. A fennel tea infusion can help you fight sore or swollen eyes in the morning.
Make the fennel tea and then take a cotton ball, soaking it in the drink. Apply this to reduce puffiness or treat conjunctivitis and other eye infections. People have been using fennel tea benefits for eyes since the Romans, who believed snakes’ good vision was due to fennel.
In ancient India, extracts of these seeds were used to improve the symptoms of glaucoma.
8. Treat Colic in Babies
Colic affects babies, causing prolonged, uncontrollable crying. Experts aren’t sure what causes colic, but they think it may be due to cramping or intestinal spasms. If this is true, fennel tea benefits can be used to relieve the symptoms. Try making fennel syrup or fennel water and storing it to help your baby.
Make the syrup by boiling three teaspoons fennel seeds in one cup of water. Add half a cup sugar, and keep boiling until the mixture gets a syrupy consistency. Give your baby ¼ teaspoon twice each day. For fennel water, boil a teaspoon of the seeds in one cup water for five minutes. Add half of a teaspoon sugar, let it cool, and strain the seeds. Give your baby 1 teaspoon of this three times each day.
9. Protect from Cancer
Fiber intake from fruits and vegetables like fennel are associated with a lower risk of colorectal cancer. Fennel can reduce the risk associated with developing colon cancer by removing carcinogenic toxins from your colon. Additionally, its anti-inflammatory phytonutrient, anethole, has anti-cancer effects. Studies have shown that it can prevent breast cancer cell growth. Fennel also contains limonene and quercetin, both of which have anticarcinogenic effects.
Selenium is a mineral that occurs in fennel, but not in most fruits and vegetables. It contributes to liver enzyme function and helps detoxify some cancer-causing compounds in the body. Selenium can also prevent inflammation and decrease tumor growth rates.
10. Keeps Away from Memory Disorders
Fennel acts as a general booster of brain. Fennel water acts as a vasodilator thus keeps mind and body stress free and calm by enhancing oxygenated blood flow to the brain and all through the body thus keeps away from depression, dementia and other memory loss problem.
Researchers have proved that fennel seeds help in improving cognitive performance. Fennel seeds and bulbs also contain high levels of potassium that will encourage increased electrical conduction throughout your body, contribute to healthy brain functioning as well as cognitive abilities.
11. Activates Enzymes Regularizing Major Functioning
It is rich source of zinc mineral which acts as a co-factor for many enzymes regulating the growth and development of body, sperm production, nucleic acid synthesis and etc.
12. Regulate Blood Pressure
Many herbalists and complementary healthcare practitioners recommend fennel tea as a way to regulate blood sugar. It is found in research that chewing on fennel seeds helped increased the nitrite content in saliva, making it a great natural way to keep a check on blood pressure levels.
13. Protects from Infections
Its antibacterial nature protects from the infection of various harmful bacteria including Bacillus subtilis, Cladosporium cladosporiodes, Aspergilus niger and etc.
14. Fennel Seeds Reduce Asthma Symptoms
Fennel seeds and their phytonutrients help clear sinuses. They make a great tea to aid with bronchitis, congestion and cough as they have expectorant properties.
15. Fennel 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.
16. Great for Acne
When fennel seeds are eaten on a regular basis, they provide the body with valuable minerals like zinc, calcium and selenium. These minerals are very helpful to balance hormones and in helping up the oxygen balance. When consumed, fennel has a cooling impact on the skin, hence giving a healthy glow.
17. Tone And Improve Skin Appearance
For toning your skin, you can take a handful of fennel seeds and add them to boiling water. Allowed it to cool down. Then, add a few drops of fennel essential oil to the mixture. Filter it. Dab it on your face with the help of cotton balls as many times as you can throughout the day. Your skin will feel toned and thoroughly refreshed.
You can also use fennel seed steam facial for enhanced skin texture. Add a tablespoon of fennel seeds to one liter of boiling water. Lean over it and cover your head and neck with a towel for 5 minutes. Do this twice a week to clean the pores and make your skin glow.
18. Keeps Brain healthy and calm
Fennel stimulates Melatonin, Melatonin levels in the brain are responsible for helping us sleep well. Trouble sleeping often indicates less than sufficient melatonin production in the brain. Those who sleep well and get a minimum of 6-8 hours of sleep each night find that they lose weight faster and can better maintain a healthy weight.
19. Improve Hair Health
The antioxidants and other antimicrobial properties in fennel seeds help treat a host of hair ailments. Some of these include dandruff, scalp itchiness, hair breakage, and hair fall. There are two ways you can use fennel seeds for boosting hair health.
20. Fennel seeds helps in Weight-Loss
Fennel seeds aid in weight loss by reducing cravings and keeping hunger away. The seeds also purportedly have the ability to improve nutrient absorption and decrease fat storage.
Add 1 liter of fresh, pure water and 2 tablespoons raw fennel seeds (crushed with mortar and pestle). Place the water in a deep pan and bring it to boil. Add the crushed fennel seeds, turn off the heat and cover the pan. Once the water has cooled to room temperature it’s ready to drink.
Other Important Facts: Fennel provides fiber and nutrients
This plant has a pretty spectacular nutritional profile, including Calcium, Copper, Fiber, Folate, Iron, Magnesium, Manganese, Molybdenum, Pantothenic acid, Phosphorus, Potassium, Protein, Selenium, Vitamin A, Vitamins B2, B2, B3, and B6, Vitamin C and Zinc.
According to the United States Department of Agriculture (USDA) National Nutrient Database one raw fennel bulb weighing 234 grams contains:
0.47 grams of fat
2.9 grams of protein
17 grams of carbohydrate
7.3 grams of dietary fiber
A cup of fennel provides:
360 micrograms (mg) of potassium
45 milligrams of sodium
838 international units (IU) of vitamin A
43 milligrams of calcium
10.4 milligrams of vitamin C
0.64 milligrams of iron
0.041 milligrams of vitamin B-6
15 milligrams of magnesium
Fennel is rich in antioxidants, fennel also contains phosphorous, zinc, copper, manganese, selenium, niacin, pantothenic acid, folate, choline, beta-carotene, lutein, and zeaxanthin, vitamin E, and vitamin K.
In addition to all these nutrients, it provides high levels of dietary nitrates and is a natural source of estrogen.
Fennel Seeds – Frequently Asked Questions (FAQs)
How much fennel can I consume in a day?
It is recommended to take 5 gm to 7 gm of fennel seeds. You can also consume 0.1 mL to 0.6 mL of the oil on day to day basis.
What can I substitute fennel seeds with?
As per research Anise seeds are considered as an excellent substitute as they also have a licorice flavor. And since anise seeds have a stronger flavor, you can use them in small amounts.
Which part of fennel can we use?
All parts of the fennel plant — bulb, stalk, and the feathery fronds — are edible, and will add texture and flavor to salads, slaws, pastas, and more. Thinly sliced raw fennel bulb adds a sweet licorice flavor and crunchy texture to salads. Though you can consume 5 gm to 7 gm of fennel seeds as it is.
Are fennel seeds safe to eat?
Yes, fennel seeds absolutely safe to eat. Though pregnant women should avoid taking supplements or ingesting the essential oil of this plant.
Who should not take (eat) fennel seeds?
Women should avoid eating saunf or fennel seeds during pregnancy period.
Do fennel seeds help weight loss?
Saunf has diuretic properties; therefore, drinking fennel tea can help remove toxins from the body, which in turn, may contribute to weight loss. Fennel seeds are responsible for kick-starting your metabolism.
Is it safe to drink fennel tea everyday?
There is no recommended daily limit established for how much fennel tea is safe to drink. Since fennel tea affects digestion, start with one cup at a time and see how your body reacts to drinking it.
Is fennel anti inflammatory?
Yes, fennels are anti inflammatory. Fennel can help relax the muscles in the body and contains nutrients that are anti-inflammatory, antioxidants, and antispasmodic, which can help reduce and alleviate these symptoms.
Can you eat fennel raw?
The fennel bulb can be eaten raw or cooked — both have their perks! When raw, fennel is crunchy and sweet; once cooked, it becomes silky soft. Raw or cooked, fennel has a faint flavor of licorice or anise.
Do fennel seeds make you poop?
Chewing on fennel seeds is thought to help to ease gas and bloating, along with easing constipation.
Do fennel seeds help in increasing breast size?
Breast enlarging effects of fennel seeds. Fennel seeds are full of flavonoids. They bring about a mild increase in the estrogens that help in the recovery and growth of new breast tissue. Together with fenugreek, the use of fennel seeds is the best way to naturally increase your breasts.
Is fennel an appetite suppressant?
Fennel seed essential oil may have a positive role in supporting weight loss as both a metabolic enhancer and an appetite suppressant. Increased metabolic output burns more energy and can accelerate fat loss. Fennel is an anti-spasmodic and chewing the seeds can help to relieve hunger pangs.
Can fennel seeds cause constipation?
No. The fennel seeds don’t cause constipation but actually relieve constipation. Fennel tea relaxes your digestive muscles, which might be just what you need if you’re struggling with regular bowel movements. Drinking some fennel tea will help cleanse your body and move toxins through your system.
Is fennel seed a laxative?
Fennel seed complements cathartic laxative and purgative compounds, as well as digestive bitter and cholagogue formulas. Fennel seed has mild diuretic properties that reduce edema. This is likely one of the reasons it is included in weight loss formulas, though it was also used historically as an appetite suppressant.
Is Fennel good for skin?
Fennel protects against free radicals and is equipped with nutrients to prevent cell damage. Applying fennel seeds topically will give your skin a direct source of iron, copper, potassium, and zinc so you can fight your aging and complexion needs one seed at a time.
Can rabbits eat fennel?
Yes, rabbits can eat fennel. Both humans and rabbits can eat the entire fennel, bulb and stalks. There is no need to ever waste any of it. It’s slightly sweet, with a hint of licorice taste to it, and crunchy. For Bunny, we simply slice the bulb and cut off the stalk, wash both, and feed it to him.