There is hardly any person who has not used fennel. Nutrients like sodium, dietary fiber, protein, vitamin-A, vitamin C, vitamin D, calcium, iron, magnesium, phosphorus, potassium, etc. are found in abundance in fennel. Fennel is also known as Foeniculum vulgare. Fennel seed is a spice harvested from the fennel plant, one of several types of herbs. They have a sweet, potent flavor that is similar to licorice. Fennel seeds have traditionally been used in Italian cooking.
However, these tiny seeds are not just for refreshment purposes but also for their essential medicinal and culinary practices. This is the reason India is one of the largest exporters of fennel seeds. These aromatic seeds come from Foeniculum vulgare – an herb. It is mainly grown in India and Mediterranean regions. They are known to offer a wide range of health-improving nutritional properties.
Nutritional Profile of Fennel Seeds
Dried fennel seeds are a storehouse of various nutrients, low in calories, and high in various micro and macronutrients. Fennel seeds are mainly rich in – Vitamin C, Vitamin E, Vitamin K, Minerals – Calcium, Magnesium, Zinc, Potassium, Selenium, and Iron
Antioxidants such as polyphenols, fiber, and organic compounds such as anethole Foeniculum vulgare, commonly known as fennel, is a delicious culinary herb and medicinal plant. Fennel plants are green and white in color, with feathery leaves and yellow The flowers are. The crunchy bulb and seeds of the fennel plant both have a mild, licorice-like flavor. Nevertheless, the flavor of the seeds is more potent because of their potent essential oils. In addition to its many culinary uses, fennel and its seeds provide a wide range of health benefits and may provide antioxidant, anti-inflammatory, and antibacterial effects.
Here are the benefits of fennel and fennel seeds, all based on science. Highly nutritious: Both fennel and its seeds are rich in nutrients. Here’s the nutrition for 1 cup (87 grams) of raw fennel bulb and 1 tablespoon (6 grams) of dried fennel seeds (1Trusted Source):
- fresh fennel bulb dried fennel seed – calories 27
- Fiber – 3 grams
- Vitamin C – 12%
- Calcium – 3%
- Iron – 4%
- Magnesium – 4%
- Potassium – 8%
- Manganese – 7%
As you can see, both fennel and anise are low in calories but provide many important nutrients. Fresh fennel bulbs are a good source of vitamin C, which is important for immune health, tissue repair, and collagen synthesis. Vitamin C is a water-soluble vitamin. Vitamin C also acts as a powerful antioxidant in your body, protecting against cellular damage caused by unstable molecules called free radicals. Both the bulb and the seed contain the mineral manganese, which promotes enzyme activation. Important for metabolism, cellular protection, bone development, regulation of blood sugar, and wound healing.
In addition to manganese, fennel and its seeds contain other minerals important to bone health, including potassium, magnesium, and calcium. Summary Fennel and fennel seeds provide important nutrients such as vitamin C, calcium, magnesium, potassium, and manganese. We do.
Fennel seeds benefits
1. Beneficial in diabetes:
Fennel is very helpful in controlling the amount of sugar present in the blood. In today’s time, the number of people suffering from diabetes has increased a lot, if you are also suffering from diabetes, then consuming it regularly can prove to be very beneficial for you.
2. Combats bad breath:
Fennel seeds contain a distinctive aromatic essential oil that has antibacterial properties that help freshen your breath. Sweet fennel increases the secretion of saliva, which helps kill harmful bacteria. This is a simple and effective home remedy to deal with bad breath. Eating 5 to 10 fennel seeds can freshen your breath.
3. Improves Digestive Health:
The goodness of fennel seed essential oils stimulates the secretion of digestive juices and enzymes which improves your digestion. Fennel seeds contain anethole, fenchone, and estragole which act as antispasmodic and anti-inflammatory. They work wonders for constipation, indigestion, and bloating. For better results, consume fennel tea to keep your digestive system healthy and happy. Fennel seeds also contain fiber and while they may be small in size, they are high in fiber. This can further improve your digestive health. By improving the fiber levels in your diet, fennel seeds contribute to better heart health as several studies have linked high-fiber diets to a lower risk of heart disease.
4. Beneficial for the liver as well:
Antioxidants and other minerals present in fennel are very effective in keeping the liver healthy. Selenium present in fennel helps in removing harmful substances from the body as well as strengthens the liver. Fennel has been consumed since ancient times, that’s why if you also want to avoid problems related to the liver, then definitely consume fennel.
5. Beneficial in blood pressure too:
In today’s world, the number of people suffering from the problem of high blood pressure has increased a lot. Nutrients like potassium, nitrate, etc present in fennel are very helpful in reducing the problem of blood pressure. By consuming fennel regularly, you can get rid of the problem of blood pressure. Fennel seeds are rich in potassium which regulates the amount of fluid in the bloodstream. It helps control your heart rate and blood pressure. According to published studies, fennel increases the level of nitrite in saliva. Nitrite is a natural element that controls blood pressure levels.
6. Relief from constipation:
In today’s run-of-the-mill life, it is common to have the problem of constipation due to an irregular and unbalanced diet. Most people are facing the problem of constipation, but if you consume fennel then you can easily get rid of the problem of constipation. If you want, you can also drink a decoction of fennel, a decoction of fennel is also very effective in getting rid of constipation.
7. Reduces asthma and other respiratory diseases:
The high amount of phytonutrients present in fennel helps in clearing the sinuses. These tiny seeds provide bronchial relaxation which helps in reducing the symptoms of asthma, bronchitis, and congestion.
8. Improves the appearance of the skin :
Fennel extract works wonders by protecting the skin from free radical damage and improving skin cell longevity. They are rich in minerals like potassium, selenium, and zinc. These minerals are important for balancing hormones while maintaining the oxygen balance in your bloodstream. They are widely used to treat various skin ailments such as acne, rashes, and dryness.
9. Helpful in reducing weight:
If people suffering from increased weight and obesity consume fennel, then they too can get rid of obesity or increased weight soon.
- Fiber is found in abundance in fennel, fiber helps reduce weight as well as control the amount of fat present in the body.
- Fennel tea can also prove to be very beneficial for reducing obesity.
- Fennel seeds are rich in fiber and can aid in weight loss and keep hunger away.
- They act as diuretics and improve metabolism.
- Consuming fennel seeds daily along with a balanced diet and exercise helps you lose extra weight quickly.
- You can take roasted fennel powder with warm water on an empty stomach to get better results. By helping you stay full for longer (due to the high fiber content), fennel seeds are also believed to be an appetite suppressant. It may also improve your weight loss goals and make it easier to avoid overeating.
10. Promotes Lactation:
Anethole present in fennel seeds stimulates galactagogues (substances that promote lactation) to increase milk secretion. Several studies suggest that anethole mimics the action of the hormone estrogen and promotes lactation.
11. Purifies the blood:
The essential oils and fiber in fennel seeds help purify your blood and flush out toxic compounds from your body.
12. Keeps cancer away:
Several studies suggest that fennel has anti-carcinogenic properties. They have powerful antioxidant properties that neutralize free radicals and beat oxidative stress. This may be the reason that inhibits the development of cancer.
13. Helps in increasing eyesight:
A handful of fennel seeds can do wonders for your eyes. It contains Vitamin A which is an essential vitamin for the eyes. Earlier the extract of fennel seed was useful for the treatment of glaucoma.
14. Reduces gas:
Due to its excellent digestive properties, as well as the fact that it is antimicrobial, fennel seeds are believed to aid in reducing gas. By improving digestion speed, this seed eases bowel movements without excessive gas formation. And with its antimicrobial effects (primarily from anethole, an organic compound in the seeds) it prevents bacteria from growing and releasing gases in the first place.
15. Contains powerful plant compounds:
Perhaps the most impressive benefits of fennel and fennel seeds come from antioxidants and potent plant compounds. The plant’s essential oil contains over 87 volatile compounds, including the polyphenol antioxidants rosmarinic acid, chlorogenic acid, quercetin, and apigenin. Polyphenol antioxidants are powerful anti-inflammatory agents that have powerful effects on your health.
- Studies show that people who follow a diet rich in these antioxidants have a lower risk of chronic conditions such as heart disease, obesity, cancer, neurological diseases, and type 2 diabetes.
- More than 28 compounds have been identified in fennel seeds, including anethole, fenchone, methyl chavicol, and limonene.
- Animal and test-tube studies suggest that the organic compound anethole has anticarcinogenic, antimicrobial, antiviral, and anti-inflammatory properties.
- Finally, the plant compound limonene helps fight free radicals and has been shown to protect mouse cells from damage caused by certain chronic diseases.
- All parts of the fennel plant are rich in powerful antioxidants like chlorogenic acid, limonene, and quercetin – all of which may benefit health.
16. Fennel seeds can suppress appetite:
Fennel seeds can not only add depth and flavor to your dishes but may also help reduce appetite. A study in healthy women showed that those who consumed 2 grams of fennel seeds before lunch and participants who drank 8.5 ounces (250 ml) of tea reported significantly less hunger and consumed fewer calories during a meal than those who drank placebo tea. Anethole, a major component of fennel essential oil, in the plant may be behind the appetite-suppressing properties.
17. Good for memory:
According to research, fennel has several neuropharmacological activities. Hence, nutritionists recommend fennel seeds for kids as it is known to enhance memory and intelligence. In addition, extracts of the plant show memory-enhancing effects. Fennel seeds can also be used to help people suffering from cognitive diseases such as Alzheimer’s.
18. Good for the liver (hepatoprotective activity):
Fennel is rich in selenium, a nutrient known for its detoxification benefits. Thus, chewing fennel seeds or drinking fennel tea stimulates the liver to produce beneficial enzymes that help it detoxify naturally. In addition, the essential oil of fennel is known to be good for the liver. In addition, AST, ALP, ALT, and bilirubin levels can decrease with the consumption of fennel essential oils. Studies further strengthen the claim.
18. May Increase Breast Growth:
There is limited research in this regard. Fennel is a popular ingredient in most ‘bust-enhancing’ herbal products. This may be because it mimics the properties of human estrogen. Talk to your doctor before using fennel seed for this purpose.
19. May help treat edema:
Edema is the swelling of tissues in the body due to excess fluid. Anecdotal evidence supports the efficacy of fennel seed in treating edema. Anethole present in fennel can help in this regard.
20. Aids in hernia treatment:
Some sources refer to the use of fennel seeds by traditional Chinese medicine to treat hernia. However, we need more research to confirm whether they can be used in mainstream hernia treatment.
21. Can improve hair health:
The antioxidant and antimicrobial properties present in fennel seeds can help in treating many hair ailments. The seeds may help treat dandruff, itchy scalp, hair breakage, and hair loss.
How to use fennel to reduce hair fall and breakage?
- First prepare fennel seed tea.
- You can grind three tablespoons of fennel seeds.
- Alternatively, you can choose to invest in readymade fennel seed powder. Boil two cups of water and add it to the ground seeds.
- Keep the batter aside for about 15 minutes. Use this as the last rinse after shampooing and conditioning your hair.
- It can promote hair health and prevent hair breakage and hair loss.
- You can also use a fennel seed-vinegar solution.
- You can use apple cider vinegar and glycerin along with fennel to treat itchy scalp and dry skin.
- Boil a cup of water.
- Pour it over a teaspoon of crushed fennel seeds placed in a small bowl.
- Wait 30 minutes. Mix one teaspoon each of vegetable glycerin and apple cider vinegar.
- Sieve the solution through a mesh. Apply this mixture on your scalp and hair and leave it for some time. rinse.
- The best part is that this tonic can be stored in a glass container for weeks. These are the benefits of fennel. In the next section, we will examine the nutrients of fennel.
22. Can increase the quality of sleep:
Fennel contains magnesium. Some sources suggest that magnesium may improve the quality and duration of sleep, especially in the elderly. The mineral may also help treat sleep disorders such as insomnia.
23. Other Potential Benefits:
In addition to the benefits mentioned above, fennel and its seeds can improve your health in the following ways:
- May have antibacterial properties: Studies show that fennel extract inhibits the growth of potentially harmful bacteria and yeasts such as Escherichia coli, Staphylococcus aureus, and Candida albicans (Trusted Source ).
- May reduce inflammation: The powerful antioxidants in fennel, such as vitamin C and quercetin, may help reduce inflammation and levels of inflammatory markers.
- May benefit mental health: Animal studies have found that fennel extracts may reduce memory loss related to aging.
- May relieve symptoms of menopause: A review of studies suggests that fennel may improve sexual function and satisfaction in menopausal women, as well as hot flashes, vaginal itching, dryness, pain during sex, and sleep disturbances.
Fennel Uses and Recipes
- 1 – Most people use fennel directly, consuming fennel after eating food improves your digestive system and also helps in the digestion of food.
- 2 – You can also consume fennel tea to get rid of increased weight and obesity. To make fennel seeds tea, while making tea, put some fennel in it, after making tea, filter it and drink it.
Possible side effects
- There are some minor side effects of fennel seeds to keep in mind, especially if you are taking a supplement or extract form of this seed.
- In most cases, a teaspoon of fennel seeds a day will not cause any serious complications or reactions.
- The risk of stomach pain, vomiting, and an allergic reaction is very high when taken in oil, extract, or supplement form.
- Try sticking with regular fennel seeds (dried or bulb form) and avoid these rare side effects while enjoying most of the benefits. Small and aromatic, fennel is rich in nutrients including vitamin C, vitamin A, antioxidants, minerals, and fiber. Come
- One teaspoon of fennel daily can reduce many of your problems.
- Although research is lacking to prove some of the benefits of fennel, they may positively boost your health.
- Precautions Although fennel and its seeds are likely safe when eaten in moderation, there are some safety concerns over more concentrated sources of fennel, such as extracts and supplements. For example, fennel has strong estrogenic properties, meaning that its hormone acts similarly to estrogen.
- While it may help relieve the symptoms of menopause, it may be unsafe for pregnant women.
- Due to its estrogen-like activity, there is concern over the plant’s potential teratogenicity—the ability to inhibit fetal growth and development. A study that evaluated the teratogenicity of fennel essential oil showed that high doses had toxic effects on fetal cells. may fall
- Although fennel and its seeds are safe to consume, pregnant women should avoid supplementing or consuming the essential oil of this plant.
- Fennel may also interact with certain medications, including estrogen pills and some cancer drugs, so always consult your healthcare provider before using high doses in supplement, essential oil, or extract form.
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