15 Health Benefits of Fennel Seeds, Nutrition and Precautions

 

One of the many varieties of the herb fennel plant yields the spice known as fennel seeds. They taste like licorice and are sweet and potent. 

It is customary to use fennel seeds in Italian cuisine. However, they can be used in any kind of cuisine, and Western society has recently welcomed inventive fennel seed usage in cooking. 

Fennel seeds provide a lot of advantages. They are well renowned for their calming effects, which the antioxidant and phytonutrient content of fennel seeds can be credited for. Fennel seeds contain a powerful vitamin called anethole. Fennel seeds can also efficiently treat asthma, diabetes, congestion, and stomach gas. 

Health Benefits:

Fennel has a wide range of culinary applications, but it also has several health benefits. Its seeds may have antioxidant, anti-inflammatory, and antibacterial actions.

Learn more about the different ways fennel seeds are good for your health by scrolling down.

1-Antibacterial and Antifungal Properties:

Fennel seeds' anti-oxidant qualities can aid in the treatment of candida. Additionally, the seeds have antifungal and antibacterial effects. Candida albicans may be resistant to them. Taken with breakfast, a tablespoon of fennel seeds may improve symptoms. They can be broken up and added to your breakfast. By steeping the seeds in hot water and consuming the infused tea first thing in the morning, you can benefit from fennel tea.

2-Might Aid in Fighting Diabetes:

 A wonderful source of vitamin C is fennel seeds. Consuming the vitamin may help regulate blood sugar, but further research is required to fully comprehend this mechanism. In people with type 2 diabetes, the beta-carotene in fennel seeds may also lower cholesterol levels. Additionally, the glycemic index of fennel seeds is low. As a result, they can be a beneficial addition to a diabetes diet.

3-Could Improve Sleep Quality:

Magnesium is present in fennel seeds. According to some sources, magnesium may lengthen and increase the quality of sleep, particularly in older people. Insomnia, among other sleep disorders, may be treated using the mineral.

4-Loss of Weight:

Sometimes fennel seeds are promoted as a weight-loss aid. The idea that fennel seeds can help with weight loss may have some validity. 

According to a preliminary study, consuming fennel seeds decreases hunger and considerably lowers overeating at meals. Fennel seeds might be beneficial for persons whose obesity is brought on by food cravings and overeating. To verify the effect, however, additional research is required. Before utilizing fennel seeds to aid with weight management, see your doctor. 

The seeds of fennel are diuretic. They raise urine production and remove extra fluid from the body. 

5-Could Reduce Morning Illness:

You can use fennel seeds to settle the stomach and provide prompt relief from morning sickness. Fennel tea or seeds chewed may be beneficial. Fennel seeds may promote gas ejection from the stomach and avoid gas buildup. They could also aid in treating nausea. 

6-Might Aid in Lowering Cholesterol Levels:

Fennel extracts in methanol were reported to lower mice's cholesterol levels. Additionally, they might lessen the triglyceride (fat) buildup in the coronary arteries.

7-Might Enhance Digestive Health:

Heartburn, intestinal gas (including gas in infants), bloating, and even infant colic can all be treated with fennel seeds. Carminative and antispasmodic properties are present in the seeds. Other severe digestive disorders like irritable bowel syndrome can be treated with the essential of the seeds.

According to some sources, fennel seeds may also aid in the treatment of ulcerative colitis, gastroesophageal reflux disease (GERD), diarrhea, and constipation

Fennel seeds can be a huge aid in addressing these issues, whether it's bloating or constipation. It works on the muscles in your intestines to relax them and promote easy digestion. In addition to this, it has anti-inflammatory ingredients that can maintain the health of your gut. 

Due to their high fiber content, fennel seeds provide good digestive health, which is one of its top advantages. Fennel seeds are advantageous and can promote sound digestive health in all of these ways.

8-Can Help With Bad Breath:

Chewing fennel seeds can make your breath fresher. The seeds have an anise (or licorice) flavor. Your breath may be made fresher by just nibbling on 5 to 10 fennel seeds. The seeds may wash out the bacteria that cause bad breath and are thought to stimulate salivation. Fennel essential oil has antimicrobial qualities that aid in the battle against the bacteria responsible for foul breath. The more time you spend chewing the seeds, the more reviving you might feel.

9-Might Control Blood Pressure Levels:

Potassium is found in fennel seeds. The negative effects of sodium are known to be offset by potassium, which also controls the quantity of fluid in the bloodstream. Blood pressure may be lowered as a result.

 Fennel seeds include fiber, which may help control blood pressure levels.

According to research, nitrites found in fennel seeds may reduce blood pressure. Additionally, the seeds have magnesium. It is also well-recognized that this vitamin lowers blood pressure.

10-Might Help with Asthma and other Respiratory Conditions:

Fennel seeds' phytonutrients aid with nasal drainage. This might lessen asthmatic symptoms. The expectorant qualities of the seeds help general respiratory health by treating other respiratory conditions like bronchitis, cough, and congestion.  Fennel seeds' calming effects on guinea pig tracheal chains were investigated in a study. It was determined that the seeds might relieve bronchial tension. To understand the same effect in people, more study is necessary. Instead, some people may get asthmatic symptoms after eating fennel seeds. Therefore, if you are at risk for developing asthma, consult your doctor.

11-To Prevent Cancer:

Anethole, a significant component of fennel seeds, has been demonstrated to possess anti-cancer potential. 

Anethole is effective at killing breast cancer cells and halting the spread of both breast and liver cancer cells, according to research. Although these research has not yet moved outside the lab, preliminary results are encouraging. 

Fennel has a variety of potent plant chemicals that may offer protection from cancer and other chronic diseases.

For instance, it has been discovered that anethole, one of the key active ingredients in fennel seeds, has cancer-preventive qualities.

12-Encourages Heart Health:

Since fennel and its seeds are rich in fiber, a food that has been found to lower some heart disease risk factors including high cholesterol, eating fennel and its seeds may be beneficial for heart health in a variety of ways.

High-fiber diets have been associated with a lower risk of heart disease. a decreased risk of heart disease is associated with higher dietary fiber intake. Every additional 7 grams of fiber ingested daily reduced the risk of heart disease by 9%. 

Magnesium, potassium, and calcium are elements found in fennel and its seeds that are crucial for maintaining heart health.

For instance, consuming foods high in potassium, which is a risk factor for heart disease, may help lower high blood pressure.

13-Revitalizes and Gives the Skin a Healthy Glow:

Fennel has been used to treat a variety of skin conditions since ancient times because of its anti-microbial characteristics. Its anti-oxidant qualities aid in fending off free radicals, which harm good skin. It gives the skin new life and shine. Additionally, fennel has anti-aging qualities that aid in lessening wrinkles and fine lines.

Fennel contains vitamin C, an antioxidant that lessens the harm that free radicals—harmful molecules created in part by ultraviolet (UV) exposure—do to cells. Free radicals could be a factor in skin cancer and early aging.

Although further research is necessary, foods high in antioxidants, such as fennel, may lessen the harm caused by UV exposure.12 In either case, you ought to use sunscreen with a minimum SPF of 30 and restrict your UV exposure.

14-To Increase Milk Production for Nursing Mothers:

Sometimes breastfeeding mothers struggle to produce enough milk to meet their babies' needs. That issue might be resolved with fennel seeds. An important component of fennel seeds called anethole mimics estrogen and may aid in promoting milk production. 

Consuming fennel seeds may boost prolactin, the hormone that stimulates milk production, according to some research. Ask your doctor if drinking fennel seed tea could help if you're breastfeeding and experiencing a decrease in milk production. 

15-Could Improve Liver Health:

Fennel seeds were found to inhibit liver cancer cells in one 2011 investigation and boost the activity of certain antioxidant cells in the liver. The liver enzymes' performance may be enhanced by the selenium in fennel seeds. More study is needed in this area, though. Fennel seeds may also help treat urinary tract infections.

Nutrition:

The following nutritional information may be found in one cup of raw fennel slices, per the United States Department of Agriculture:

calorie count: 27

Fat: 0.17 g

Salt: 45.2 mg

Carbohydrate: 6 g  

Fiber:  2.7 g 

Protein:  1.08 g 

Vitamin C:  10.4 mg

Just 27 calories and nearly three grams of fiber, which is crucial for digestive health, may be found in a cup of raw fennel slices. It contains about 12% of the recommended daily intake of the immune-boosting vitamin C. Potassium, manganese, calcium, iron, and B vitamins are also included in fennel.

Precautions:

When used in moderation, fennel and its seeds are probably safe, but there are certain security issues with more concentrated sources of fennel, such as extracts and supplements.

Fennel, for instance, is highly estrogenic, indicating that it functions similarly to the hormone estrogen. While this might ease menopausal symptoms, it might be harmful to expectant mothers.

There are worries about the plant's possible teratogenicity—the potential to interfere with embryonic growth and development—because of its estrogen-like activities.

Pregnant women should refrain from taking supplements or consuming fennel's essential oil, even if eating the plant's seeds and seeds from it is probably safe.

Consult your doctor before taking fennel in high dosages as a supplement, essential oil, or extract since it may interact with several drugs, such as estrogen pills and some cancer medications.