Fennel Seeds Originating from the nutrient-rich soils of India, a nation recognized as one of the top exporters, fennel seeds, or’saunf’ as colloquially known, have earned a global reputation for their myriad health benefits.
Understanding Fennel Seeds
Fennel seeds are harvested from the fennel plant and bear a close resemblance to anise seeds in appearance. They are rich in nutrients such as Vitamin K, Vitamin E, manganese, copper, zinc, phosphorus, and a good source of Vitamin C.
Fennel seeds’ mildly sweet flavor and crunchy texture make them a popular mouth freshener. A single serving of these seeds provides 1% of the recommended dietary intake (RDI) for Vitamin C, a potent antioxidant that protects your skin from sun damage, smoke, and pollution.
Nutritional Profile of Fennel Seeds
A typical serving of fennel seeds, about a tablespoon, offers the following nutritional value:
Nutritional Value (per teaspoon (heaped)– 6 grams)
- Calories: 19.8
- Fiber: 2.3 grams
- Carbohydrates: 3 grams
- Protein: 0.9 grams
- Fat: 0.6 grams
- Cholesterol: 0 grams
Health Advantages of Fennel Seeds.
Regulating Blood Pressure
A study published in the Journal of Food Science revealed that chewing fennel seeds increases saliva’s nitrite level. Nitrite is a natural element that helps maintain blood pressure levels. Additionally, fennel seeds are rich in potassium, which aids in controlling blood pressure and heart rate.
Beneficial for Skin Health
A regular intake of fennel seeds supplies your body with essential minerals such as selenium, calcium, and zinc. These minerals play a crucial role in hormone balance and maintaining oxygen balance in your bloodstream. They also impart a soothing and cooling effect on the skin, giving it a healthy glow.
Blood Purification
Fennel seeds are rich in essential fibers and oils, which are instrumental in eliminating toxins from our bodies, thereby aiding in blood purification. They also enhance the body’s absorption of nutrients.
Improving Eyesight
Fennel seeds, referred to as ‘Netra Jyoti’ in Ayurveda, can enhance your vision when incorporated into your diet regularly. The high amount of vitamin A in fennel seeds contributes to improved vision. Fennel seed extracts were used in ancient times to treat glaucoma patients.
Water Retention
Regular consumption of fennel tea helps flush out excess fluids from your body, acting as a natural diuretic. It also aids in reducing the chances of urinary tract diseases and removing toxins from the kidneys.
Appetite Control
Research indicates that fennel tea can help control appetite. Drinking a cup of fennel tea releases essential oils that suppress hunger, making it a popular recommendation among dietitians for weight loss.
Relief from Bloating, IBS, Indigestion, and Constipation
Fennel seeds can be a significant source of relief for those suffering from bloating, indigestion, and constipation. The presence of essential oils like anethole, fenchone, and estragole in fennel seeds bestows them with anti-inflammatory and antispasmodic properties.
Reducing Cancer Risk
Fennel seeds contain powerful antioxidants that help neutralize the free radicals responsible for developing cancer. Anethole, an antioxidant found abundantly in fennel, has cancer-fighting properties.
Enhancing Memory
Fennel seeds have multiple neuropharmacological activities. Therefore, they are recommended for children as they enhance memory and intelligence. The plant extracts show memory-enhancing effects. Fennel seeds can also be used to help those suffering from cognitive illnesses like Alzheimer’s.
Beneficial for the Liver
Fennel is rich in selenium, a nutrient known for its detoxifying benefits. Chewing fennel seeds or drinking fennel tea induces the liver to produce beneficial enzymes that aid in its natural detoxification.
Fennel Seeds and Weight Management
Weight loss is a significant advantage of including fennel seeds in your daily diet. These tiny seeds are packed with powerful nutrients that contribute to overall health. Here’s how fennel aids in weight management:
Fennel seeds are rich in dietary fibers, which slow down the digestion process. Research suggests that one serving of fennel seeds can keep you satiated for a long time, thereby preventing overeating.
The antioxidants present in fennel seeds enhance the body’s absorption of vitamins and minerals. They also aid in breaking down the fats and carbs in the body, preventing additional weight gain.
Fennel Seeds: Healthy Recipes
Variyali Sharbat
The refreshing Variyali Sharbat, a popular Indian summer drink, is loaded with antioxidants and improves the body’s metabolic rate.
Ingredients:
- 1 cup of fennel seeds
- 2 cups of water (500ml)
- 1-2 tbsp. of Jaggery
- Five soaked cardamom
- Black salt
- Ice cubes
Instructions:
- Grind fennel seeds and cardamom into a fine powder using a food processor or mixer grinder.
- Soak the fennel and cardamom powder for nearly 8 hours in 2 cups of water.
- Strain the soaked fennel and cardamom powder liquid into a container.
- Add a pinch of black salt to the container.
- Add jaggery and stir for 30 seconds.
- Serve in a glass with ice cubes.
Fennel Tea
Ingredients:
- Crushed Fennel Seeds: 1 tbsp
- Water: 1½ cups
- Lightly Crushed Ginger: ¼ inch
- Mint Leaves: 3-4
- Honey: ½ tsp
Method:
- Boil the water in a pot.
- Add crushed fennel seeds and ginger.
- Let the water simmer on medium heat until it reduces to 1 cup.
- Turn off the heat, and strain the tea into a cup.
- Add honey and mint leaves, and mix well.
- Serve hot.
Fennel Seeds: Precautions
While fennel seeds have numerous health benefits, they should be consumed responsibly. Here are a few precautions to note:
- Pregnant women should avoid consuming fennel seeds regularly, as it may lead to preterm birth.
- Breastfeeding mothers should refrain from fennel tea, as it could harm the infant’s nervous system.
- Individuals with allergies or sensitivity to plant seeds should not consume fennel seeds, as they may trigger an allergic reaction.
- Those with bleeding disorders should avoid fennel seeds, as they may slow blood clotting and increase the risk of bleeding and bruising.
- People with hormone-sensitive conditions like breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids should avoid fennel seeds, as they can worsen these conditions.
- Individuals with kidney disorders should avoid fennel seeds as they are high in potassium, which could exacerbate their condition.
Conclusion
Fennel seeds are a versatile ingredient known for their diverse benefits, from aiding digestion to regulating blood pressure and boosting overall health. Whether used as a spice in cooking or consumed as a tea or mouth freshener, these seeds can be a valuable addition to your diet. However, it’s crucial to consume them responsibly, keeping in mind the associated precautions.
Frequently Asked Questions (FAQs)
- Is it safe to eat fennel seeds in large quantities of, say, 50 grams per day? Yes, it’s safe to consume 50 grams of fennel seeds daily. However, excessive consumption should be avoided.
- What are the side effects of fennel seeds? A. While fennel seeds have several benefits, excessive consumption may lead to premature birth, worsen kidney disorders, slow down the blood clotting process, trigger allergies, lead to preterm birth, and negatively affect hormonal disorders.
- How can fennel seeds be used? A. Fennel seeds can be used in several ways. They can be used as a spice in cooking, consumed as tea, or used as a mouth freshener.
- Can fennel seeds affect kidney health? A. While fennel seeds can induce the liver to produce beneficial enzymes that aid in natural detoxification, excessive consumption can affect kidney health due to their high potassium content.
- Can fennel seeds induce menstruation? A. No, fennel seeds help with irregular periods by maintaining hormonal balance and promoting ovulation.
- Can fennel seeds cause flatulence? A. Fennel seeds aid digestion and help relax the gastrointestinal tract, allowing gas to pass and relieving bloating and stomach cramps.
- When is the best time to drink fennel tea? A. Drinking fennel tea in the morning or before bed can be beneficial. It helps combat bad breath and aids in weight loss.
- Do fennel seeds soaked in water overnight have benefits? It helps to regulate your menstrual cycle and also alleviates period cramps due to the presence of the compound, Emmenagogue.