45 Proven Health Benefits Of Fennel Seeds

BY Dr.Gopi Krishna Maddikera, MavCure

Many times you have been served with Fennel Seeds and sugar after the completion of a meal. This simple serving doesn’t only work as a mouth freshener but it serves as a remedy for many other health-related problems too.

If it is not yet in your kitchen cupboard or the dining table, well better revise your grocery list, cause this petite herb might prove wondrous for your body.

It has many health benefits, we will read all about it in the following article.

Other Names Of Fennel Seeds

It is also known as bitter fennel, Carosella, Florence fennel, finocchio, garden fennel, large fennel, wild fennel.

In other languages,

Indian – Saunf (Hindi)
Italian – Finacchio
French – Fenouil
German – Fenchelsamen
Spanish – Semilla de Hinojo

Scientific name and classification

Scientific names – Foeniculum vulgare
Genus – Foeniculum

Spice Description

It is mostly used in the dry form and is an aromatic, anise-flavoured spice. As the seed ages, its color changes from brown or green when fresh to the dull grey.

It could either chewed directly as a mouth freshener after a meal or could be taken in juice form for other medicinal values. It has an aniseed flavor and aroma, though not usually strong.

Preparation And Storage Of Fennel Seeds

For cooking, green seeds are optimum. It is also one of the ingredients in toothpaste and sweet desserts. It will retain flavor and potency if stored in tight-fitting lids, away from direct sunlight in the cool and dark cupboard. Freezing is absolutely not recommended

Cooking With Fennel Seeds

It is a very important spice in Indian food and is an important part of Chinese five-spice powder. It is a primary content in Italian sausage and an important ingredient in licorice powder.

Nutritional Value Of Fennel Seeds

Per 100gms of fennel seeds contains

Protein – 15.8gms
Fat – 14.9gms
Minerals – 10.8gms
Fiber – 16gms
Carbohydrates – 52gms

The vitamin composition of the percent diet is based on 2000 calorie diet.

Vitamin A– 2%
Vitamin C – 20%
Calcium – 4%
Iron – 3%
Vitamin D– 0%
Vitamin B-6 0%
Magnesium– 4%

Along with these main contents, it contains several dietary minerals, especially calcium, iron, magnesium and manganese.

Seed Properties Of Fennel Seeds

Shape – Oval and ridged
Size – Very small and petite
Color – Light brownish or green
Taste – Quite bitter if chewed raw but refreshing
Leaves – Green lacy leaves
Fragrance – Sweet and earthy

Health Benefits Of Fennel Seeds

1. Antioxidants

This aromatic herd is full of anti-oxidants which are essential to curb out the unwanted free radical reactions in the body. This in turn also prevents many diseases that might can get serious at later stages.

Some of the specific antioxidants in these seeds are kaempferol and quercetin which are also known to prevent degenerative reactions.

2. Cholesterol Absorption

The action of the fiber binding to the bile salts helps in the absorption of cholesterol. Fiber present in fennel seeds helps in decreasing the reabsorption of cholesterol, thereby preventing any heart-related ailments and diseases.

3. Red Blood Cells

The consumption of Fennel Seeds helps in enhancing the production of Red Blood Cells. Copper one of the elements present in these seeds helps in the production of Red blood cell.

4. Heart Rate And Blood Pressure

Many people face tensions in their everyday lives. Thus it is important to maintain the blood pressure and heart rate balanced. Fennel Seeds thus come to the rescue.

The potassium content in these seeds helps in maintaining the blood pressure and hence the Eheart rate is maintained.

5. Nutritionally Rich

Juice of Fennel seeds proves to an extremely nutritional beverage. Full of nutritional contents like vitamin A, B, C, E, and beta-carotene, it is also a rich source of minerals like magnesium, iron, cobalt, potassium, phosphorus, sodium, silicon, and zinc.

It also tends to provide a high level of antioxidants, carotenoids, and flavonoids. It also contains anethole, a phytonutrient which provides fennel juice its strong aroma.

6. Digestion

The anti-spasmodic properties of fennel juice can reduce intestinal cramps, bloat, and flatulence and thus have a calming effect on the intestine. The essential oils present in fennel juice stimulate the secretion of digestive juice which helps in reducing stomach inflammation.

Nutrients absorption is also increased from the foods that we eat. Fennel juice is widely used as an antacid and also balances the digestive tract, promoting regular bowel movements. Fennel also helps in reducing bad bacteria and increasing the good bacteria in the gut.

7. Anemia

High concentration of iron and histamine combination of fennel juice makes it a good natural remedy for anemia. Regular consumption of fennel juice helps in increasing the production of hemoglobin in our body which in turn helps in reversing anemia.

It also helps in preventing the formation of blood clots in our body.

8. Eye Health

Fennel contains several essential nutrients which help in improving our vision. The amino acids present in fennel juice rejuvenate the eyes thus preventing any macular degeneration.

Fennel juice, when applied to the eye, can reduce irritations and fatigue. The flavonoids is very useful in preventing oxidative stress, which helps to prevent macular degeneration.

9. Post Menopause Benefits

Fennel juice contains phyto-estrogen, similar to the hormone estrogen in structure, thus making it very useful for women suffering from menopause and pre-menstrual problems.

Folate, which prevents birth defects in unborn babies, is also present in these seeds.

Fennel juice eases menstruation problems by regulating hormonal actions in the body. For increasing the milk production in lactating mothers fennel juice proves very effective.

10. Mental Health

Fennel juice is believed to release endorphins into the bloodstreams, which helps in relieving depression associated with certain diseases and helps in creating a mood of mirth.

Potassium in fennel juice also increases the brain function and the cognitive abilities of the brain.

In addition to this, fennel juice is also a vasodilator, which increases the supply of oxygen to the brain and delays dementia.

11. Antispasmodic

The involuntary contractions of the organs, respiratory tract, intestines, muscles, and nerves are known as spasms.

It can also lead to a chronic cough and acute pain and inflammation. Severe cases may lead to fainting and sometimes even death.

Fennel is an active antispasmodic agent that helps in relaxing the intestines, muscle, and nerves. It provides instant relief from spasms.

12. Improves Concentration

Fennel bulb is a rich source of potassium, which is an active component of cranial nerves. It is also an active compound in maintaining the electrolytic balance of the brain.

Moreover, it is also a memory charger. It ensures proper functioning of the human brain by regulating the levels of potassium.

It also sharpens the memory and improves focus and concentration power.

13. Treat Itchy And Dry Scalp

Fennel seed and vinegar tonic helps in treating your dry and itchy scalp

Boil 1 cup of water and pour it on a spoon of crushed fennel seeds
Add a spoon of vegetable glycerin and apple cider vinegar in the bowl
Filter the solution
Use it on your hair and scalp, massage, wait and rinse it off.

14. Eases Respiratory Disorders

Cineole, found in fennel bulb, is an active agent that potentially clears nasal blockages. Thus, it is a boon for people suffering from congestion, asthma, and bronchitis.

Cineol efficiently helps in clearing and controlling the formation and accumulation of phlegm in the chest and nasal passage.

15. Reduces Inflammation

Fennel bulb has strong anti-inflammatory properties. It contains anethole which serves as a very strong anti-inflammatory flavonoid, which easily cures inflammation caused in humans without causing any side-effects, be the inflammation of internal or external

16. Boosts Immunity

Fennel bulb is highly rich in vitamin C, which is a natural immunity booster. Its regular intake strengthens the immune system by keeping the body safe from minor infections naturally.

It increases the body’s capacity to fight back major infections, by forming more active WBC’s.

17. Skin Benefits

Fennel seeds are antiseptic by nature and loaded with antioxidants. Thus, they help prevent acne, cell damage and keep the skin toned. Using fennel seeds as a part of your skincare will delay the onset of lines, dark spots, and wrinkles.

You get glowing and flawless skin in return. Fennel imparts a cooling effect to the skin by soothing inflammation and skin irritation.

18. Source Of Copper

Fennel seeds are a good source of copper. Copper is essential for the growth, homeostasis, tissue growth and repair. Copper is also responsible stimulating the immune system. Deficiency of copper leads to anemia.

19. Reduce Water Retention

Fennel tea helps in regularly flushing out excess fluids as it works as a diuretic and helps to remove toxins and thus reduces the risk of urinary tract problems. It also has diaphoretic properties that result in stimulated perspiration.

20. Great For Acne

Fennel seeds provide the body with valuable minerals like zinc, calcium, and selenium. These minerals helpful in balancing hormones and oxygen balance.

21. Beats Bad Breath

Its antimicrobial properties help in fighting the germs that cause bad breath and antibacterial and anti-inflammatory properties soothe the sore gums.

That is why it is advised to munch some fennel seeds especially get rid of bad breath after an odorous meal.

22. Weight Loss

Fennel seeds are packed with nutrients that are loaded with metabolism and fat burning properties. It increases intestinal motility.

The dietary fibers present in these seeds helps improving digestion of the body by fascinating the breakdown of food. It is one of the easiest ways to lose fat.

All you have to do is

Put some fennel seeds in 1 liter of water and boil it. It is known as brewing of fennel seeds.
Once the bubbling starts, toss the seeds and switch off the flame.

Leave the water overnight for steeping
Drink this water and see its effect

23. Flatulence

Fennel, due to its carminative properties of an aspartic acid, is very popular as an antiflatulent. From infants to elderly, anyone can try fennel in order to reduce flatulence and to expel excess gas from the stomach. It is commonly used in medicines to reduce symptoms of non-ulcer dyspepsia.

24. Heart Disease

Fennel helps in maintaining healthy levels of cholesterol in the bloodstream. It means that it can stimulate the elimination damaging LDL cholesterol, which is one of the major factors in heart disease, atherosclerosis, and strokes.

25. Cancer

Fennel seeds extract, because of good concentrations of flavonoids, alkaloids, and phenols proves berry effective in not only inhibiting the tumor growth but also acts as a chemoprotective against the harmful effects of radiation during cancer treatment. It also helps in preventing breast and liver cancer strains.

26. Diarrhea

Diarrhea which is caused by bacterial infection can be easily treated by fennel seeds as it’s oil have disinfectant and antibacterial properties, which are present as anetol and cineole.

27. Colic

Polymeric and heavy molecules called Phyroestrogens are used in the treatment of Renal Colic. This is found in Anethole, one of the components of fennel seeds. Fennel has anti-Semitic qualities which helps in soothing the muscles and discomfort condition.

28. Diuretics

Fennel seeds are also a diuretic, which means that it helps in increasing the amount and frequency of urination, thereby helping in the removing of toxic substances.

29. Bone Health

Fennel seeds might help prevent osteoporosis preventing bone breakdown. Its bone-strengthening benefits may be due to its ability to inhibit production and activity of bone-destroying cells.

30. Treatment For A Cough

Fennel seeds are widely used in the treatment of coughs and bronchitis. Being a natural expectorant and found in many natural cough remedies, it helps in eliminating the mucus and phlegm out from the lungs.

31. Treatment Of Gout

It is also used in the treatment of kidney stones and urinary tract issues and thus come in that curation too.

32. Relieves Arthritis

It helps in improving your the health of your tissues and joints, by cleansing it and thus relieving arthritic pain and gout.

33. Natural Facial Toner

Fennel seeds have astringent effects on skin that means they can help in tightening the pores, reducing oiliness and shrinking the large pores.

It also helps in firming the skin and toning which maintains the elasticity of skin. Apply fennel seed tea onto your face twice a day to tone and tighten your skin.

34. Gets Rid Of Cellulite

For many anti-cellulite skin formulations fennel seeds are used. When fennel seeds are massaged on the affected area, it tends to smoothen hydrate and remove the cellulite.

35. Strengthens The Hair Follicles

The fennel seeds stem is rich in antioxidants including quercetin, kaemptorol as well as an essential oil which have chavicol, limonene and anethole, being all vital for luscious hair. They also have vitamin C, A and b-vitamins which helps in protecting the hair cells from free radicals and scalp irritants.

36. Slows Down Fine Lines And Wrinkles

Anti-oxidants in fennel seeds helps in making the skin able to breathe and thus increasing oxygen consumption. It has powerful anti-aging properties that protect both skin and hair from premature aging.

Fennel seed water when applied to skin not only nourishes and pump the skin cells with moisture but it also keeps the facial skin soft and supple.

37. Gentle Exfoliant

The gritty texture of the ground fennel seed provides skin exfoliating properties for the skin of all types.

Take 1 tablespoon of fennel seed powder and mixed it with 1 a teaspoon of water for making a thick paste.
Scrub it gently on your face to remove the dead cells and excess sebum from the skin’s surface.
Use of circular motions using your fingertips is advised.

38. Remedy For Puffy Eyes

Fennel seeds have a cooling and soothing effect and provide instant relief to those hot and puffy eyes. All you have to do is make a paste by mixing fine fennel seed powder with a small amount of water.

Wrap this mixture in a damp soft cloth and then apply it as a cold compress on puffy eyes. To provide instant relief from the red itchy eyes, wash your eyes with the fennel seed water.

39. Prevents Premature Graying Of Hair

Fennel works in preventing premature graying of hair. It is rich in minerals like calcium, potassium, iron, zinc, selenium, and manganese, along with powerful antioxidants which strengthen and nourishes the hair follicles and stimulate hair growth.

40. Increases Memory

Fennel seeds are a good source of potassium thus helps in increasing the blood circulation in the brain nerves and cells and thus making the brain more active. Fennel seeds also help in preventing dementia, Alzheimer’s and memory loss.

41. Strength And Longevity

Fennel seeds is a good source of longevity and strength thus delivers utmost strength to the body make it compatible to fight against serious diseases. Fennel seeds are highly nutritious which safeguards your body against health complexions.

42. Cures Itchiness And Bumps On Scalp

Fennel seeds reduces the feeling of itchiness along with generation of bumps on scalp. This problem is mostly found in women above 30 years of age. Massaging your scalp with fennel seeds solution with regular oil will definitely give you relief from this problem.

43. Relieves Menstrual Pain

Fennel seeds helps in simulating and regulating the blood flow in the pelvic and uterine area. This property tends to relieve the menstrual pain.

44. Fennel For Increasing Breast Milk & Regulating Menstruation

Fennel seeds have active compound called anethole having estrogen properties which is responsible for regulating the menstruation cycle and for the growth of lobule in the breasts which increases the breast milk supply.

45. IBS (Irritable Bowl Syndrome) & Abdominal Pain

Fennel is also commonly found in medicines which is used to treat a whole heap of intestinal problems and is really great for guts.

Precautions While Using Fennel Seeds

You must avoid using fennel seeds if allergic to fennel seeds.
You must consult your doctor before you consume fennel seeds if you are pregnant,
Breastfeeding mothers should also consult a doctor.
Excessive consumption might lead to hallucinations and seizures.
Too much consumption of fennel can make your skin extra sensitive to sunlight and thus make it prone to a sunburn.
People allergic tocelery, carrot or mugwort might experience allergic reactions due to fennel seeds too.
Blood clotting process is slowed down by excessive intake of fennel seeds.
Increased palpitations and irregular heart beat are result of excessive consumption of fennel seeds.

Side Effects Of Fennel Seeds

It is to advise you that since fennel treats a couple of diseases, it doesn’t mean you can underestimate it. Since it has some intense symptoms which you need to be considered:

a. Causes Photodermatitis

The name may sound new to you, yet not the manifestations. Ever had the astringent experience of creating rashes when you were presented to daylight? At that point chances are that you had devoured fennel seeds.

Different side effects of photodermatitis incorporate torment and redness, and in some extraordinary cases even chills, fever and cerebral pain.

b. Drug Interferences

‘Try not to meddle with others organizations‘ – One of the numerous imperative aphorisms we have been running over since youth. What’s more, it would seem that fennel seeds once in a while wind up doing the correct inverse.

On the off chance that somebody you know is under drug for seizure issue or epilepsy, then fennel seeds are a BIG NO for them. The seeds collaborate with the working of the medication and might irritate the circumstance.

c. Causes Thelarche

Thelarche is a condition which denote the beginning of bosom advancement in ladies toward the start of adolescence. Also, fennel tea is one of the main sources of thelarche.

d. Causes Contact Dermatitis

Contact dermatitis is another kind of skin condition whose manifestations incorporate skin irritation and an upheaval of rankles. Fennel seed oil is known to bring about contact dermatitis and different cross responses.

e. Sensitivity

Fennel seeds are famous for bringing about sensitivities. For the most part, individuals with prior sensitivities are helpless against the hypersensitivities brought about by fennel.

Stomach spasms and wheezing are alternate manifestations of hypersensitive responses.

f. Might Cause Breast Cancer

There hasn’t been any proof which considers fennel seeds in charge of the reason for bosom tumor. Be that as it may, there have been reports which propose the utilization of fennel for expanding bosom drain creation; where fennel was found to act specifically on the bosom tissue.

g. Used As A Uterus Stimulant

Fennel seeds ought not be devoured by pregnant ladies as the seeds tend to animate the uterus.

h. Represses Enzyme

A constituent of fennel seeds is known for repressing a medication processing chemical called cytochrome P450 3A4. Henceforth, any drugs which are used by these compounds are helpless against fennel seeds; and not devouring them while under such prescription is the best choice.

i. Destructive For Lactating Women

Fennel seeds can posture genuine wellbeing dangers to lactating ladies. So it is fitting for lactating ladies to constrain the utilization of fennel in any frame.

j. Different Toxicities

Fennel seed oil was observed to be hindering to DNA. Additionally, a constituent of fennel called estragole, was found to bring about tumors in creatures.

So, in the event that you or anybody around you is experiencing any sort of hormone touchy illness like malignancy, strict restorative counsel is required before expending fennel.

k. Inhibits Enzyme

A constituent of fennel seeds is known for inhibiting a drug metabolizing enzyme called cytochrome P450 3A4. Hence, any medications which are metabolized by these enzymes are vulnerable to fennel seeds; and not consuming them while under such medication is the best option.

l. Harmful For Lactating Women

Fennel seeds can pose serious health threats to lactating women. So it is advisable for lactating women to limit the consumption of fennel in any form.

m. Other Toxicities

Fennel seed oil was found to be detrimental to DNA. Also, a constituent of fennel called estragole was found to cause tumors in animals.

So, in case you or anyone around you is suffering from any kind of hormone-sensitive disease like cancer, the strict medical advice is mandatory before consuming fennel.

Final Word

There is a saying which has stood strong since ages – too much of anything can be poisonous. The same applies to fennel seeds too. Though the seeds do have certain health benefits, it is wise to reduce their consumption taking into consideration the host of health risks they possess.

There is a platitude which has remained steadfast since ages – a lot of anything can be noxious. The same applies to fennel seeds as well. In spite of the fact that the seeds do have certain medical advantages, it is astute to decrease their utilization by contemplating the host of wellbeing dangers they have.

A herb, proving so beneficial for us, is commendable and really deserves some appreciation. Better start using this wondrous, godsend seed to make your body healthy, robust and virile.