Indians are foodies, and their fondness for fennel seeds (Saunf) for post-meal refreshment is well documented. Fennel seeds are often consumed after each meal to aid digestion and refreshment. However, these small seeds are important not just for their refreshing properties, but also for their medicinal and culinary applications. As a result, India is one of the world’s leading exporters of fennel seeds.
These fragrant seeds originate from the shrub Foeniculum vulgare. It is mostly cultivated in India and the Mediterranean. They’re noted for having a broad spectrum of health-promoting nutritional characteristics. Saunf isn’t just a mouthwash; it’s also a mouthwash. The various health advantages of fennel seeds are many.
Fennel is a fragrant spice that is called in Hindi as’saunf.’ You’ve definitely observed that fennel seeds are used as a mouth refresher in many places. In fact, eating a few fennel seeds after a meal is a normal ritual among most Indian households, but did you know that it also offers additional health benefits?
Since ancient times, fennel has been widely utilized for its medicinal and culinary benefits. Vitamin C, vitamin A, fibre, potassium, manganese, zinc, iron, and calcium are just a few of the critical vitamins, nutrients, and minerals found in fennel seeds. Polyphenols such rosmarinic acid, chlorogenic acid, quercetin, and apigenin may be found in them. Fennel seeds also have high antioxidant, anti-inflammatory, and antibacterial properties, making them useful for treating a variety of ailments.
Fennel seeds (saunf) are found in practically every Indian kitchen as a natural mouth freshener, one of the spices in panch phoran (Indian five spice mix) used to flavor Indian curries, and a traditional cure for digestive ailments. Fennel seeds are quite popular in current French and Italian cookery because of their sweet and strong flavor. Fennel seeds have long been renowned for their therapeutic properties, in addition to their unique perfume and flavor. Fennel seeds have traditionally been used to aid digestion in many sections of the nation. It is reported that the Romans employed it to control their weight.
Serving Size Nutrients
1 teaspoon of fennel seeds has the following nutrients:
7 calories
0 grams of fat
0 milligrams of cholesterol
1 gram of carbohydrates
1 gram dietary fiber
0 gram sugar
0 gram protein
Fennel Seeds’ Health Benefits
Promotes gastrointestinal health
Fennel increases the release of digestive fluids and enzymes, making digestion easier. Fennel seeds’ antispasmodic and carminative properties aid in the treatment of flatulence, heartburn, bloating, and IBS and GERD. Fennel seeds have a high dietary fiber content, which aids with bowel movement control. Furthermore, it is useful in both preventing and treating constipation. Furthermore, fennel serves as a natural antacid.
Helps with weight loss
Fennel seeds may help you lose weight in conjunction to a nutritious diet and regular exercise. To begin with, fennel seeds improve the body’s metabolism by making digestion easier, which is the most important factor in increasing fat-burning. Second, since fennel seeds are high in fiber, they give satiety and decrease appetite, preventing overeating. Fennel seeds are also diuretic, meaning they aid in the removal of toxins and excess fluid from the body. Fennel seeds are high in fiber and may help you lose weight and avoid hunger. They function as diuretics and aid metabolism. Fennel seeds, together with a well-balanced diet and regular exercise, may help you lose weight rapidly. To improve outcomes, consume roasted fennel seed powder with warm water on an empty stomach. Fennel seeds are considered appetite suppressants since they help you remain full for longer (thanks to their high fiber content). This might help you achieve your weight reduction objectives and prevent overeating.
Blood pressure is controlled
Fennel seeds are a good source of potassium, a mineral that helps to maintain a healthy acid-base balance, regulates heart rate, dilates blood vessels, and keeps blood pressure in check. Chewing fennel seeds causes the release of nitrite, which works as a natural blood pressure regulator.
Enhances fertility
Fennel helps to stimulate and regulate the menstrual cycle by containing phytoestrogens, which are similar to the female hormone oestrogen. This has the potential to affect fertility.
Skin is revitalized and gives a healthy shine
Fennel has been utilized to cure numerous skin disorders since ancient times due to its antimicrobial characteristics. Its antioxidant capabilities assist in the fight against free radicals, which harm healthy skin. It revitalizes and illuminates the skin. Fennel also has anti-aging qualities that aid in the reduction of wrinkles and fine lines. Fennel extract protects the skin from free radical damage while also increasing the lifetime of skin cells. Minerals including potassium, selenium, and zinc are plentiful. These minerals are necessary for hormone regulation as well as regulating blood oxygen levels. They’re often used to treat skin conditions including acne, rashes, and dryness.
Enhances vision
Fennel supports good eyesight since it is high in vitamin A. Fennel seeds include an anethole molecule that improves the protein composition of the lens, delaying cataract development. It also aids in the treatment of watery and irritated eyes. A handful of fennel seeds may improve your vision. It includes vitamin A, an important nutrient for the eyes. Fennel seed extract was once used to treat glaucoma.
Encourages the production of breast milk
The natural galactagogue qualities of anethole in fennel seeds imitate the activity of the oestrogen hormone, which promotes breast milk production in nursing women. Fennel seeds contain anethole, which increases the production of milk via galactagogues (substances that encourage breastfeeding). Many research imply that anethole stimulates breastfeeding by mimicking the estrogen hormone’s activity.
Osteoporosis risk is reduced
Fennel has been shown to have anti-osteoporotic properties. Phytoestrogens, which are similar to the hormone oestrogen, are important for bone health. Oestrogen protects the bones from fractures, while minerals like calcium and phosphorus strengthen them. Fennel intake therefore promotes bone health and lowers the risk of osteoporosis.
Reduces foul breath
Fennel seeds contain a fragrant essential oil with antimicrobial qualities that might help you breath fresher. The delicious fennel seeds boost saliva production, which aids in the killing of dangerous microorganisms. It is a simple and efficient home treatment for foul breath. 5 to 10 fennel seeds might help you breathe easier.
Improves gastrointestinal health
Fennel seed essential oils increase the release of digestive fluids and enzymes, which helps to enhance digestion. Fennel seeds include antispasmodic and anti-inflammatory compounds such as anethole, fenchone, and estragole. They’re great for bloating, indigestion, and constipation. Drink fennel tea to maintain your digestive system healthy and happy for improved outcomes. Fennel seeds also contain fiber, and despite their tiny size, they have a significant fiber content. This may help your gut health even more. Fennel seeds improve heart health by increasing fiber levels in the diet, since several studies have linked higher fiber diets to a decreased risk of heart disease.
Aids in blood pressure control
Potassium-rich fennel seeds control the quantity of fluid in the bloodstream. It aids in the regulation of your heart rate and blood pressure. Fennel seeds, according to a published research, raise the amount of nitrite in the saliva. Nitrite is a naturally occurring substance that regulates blood pressure.
Asthma and other respiratory problems are reduced.
Fennel seeds have a significant number of phytonutrients, which aid to cleanse sinuses. These small seeds provide bronchial relaxation, which aids in the relief of asthma, bronchitis, and congested symptoms.
Blood purification
Fennel seeds contain essential oils and fibers that assist to cleanse your blood and wash away harmful chemicals.
Cancer prevention
Fennel seeds have been linked to anti-cancer effects in several research. They have strong antioxidant qualities that fight oxidative stress and destroy free radicals. It might be the reason why cancer does not grow.
Reduces Gas
Fennel seeds are supposed to help reduce gas because of their great digestive effects and antibacterial capabilities. This seed improves digestive function, allowing for smooth bowel movement without excessive gas build-up. It also stops germs from developing and producing gases in the first place, thanks to its antibacterial activity (mostly due to the anethole, an organic molecule found in the seed).
Helps in Period Ache
Oligomenorrhea is a medical word for irregular menstruation that affects many women. Because of the component Emmenagogue, soaking fennel seeds in water overnight and eating them the following morning will help regulate your menstrual cycle and relieve period pains.
Constipation Relief
Making fennel tea at home might help ease your digestive system if you’re experiencing constipation. Fennel seeds should be ground and water should be boiled with the powder. You may make a flavoured tea by adding ordinary tea leaves, or you can sip the saunf water straight.