11 Incredible Health Benefits Of Fennel Seeds (Saunf)
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Oct 23, 2024 Published on: Apr 7, 2022
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By Dr. Nikita Toshi +2 more
Indians are food lovers and for post-food refreshment, their love for fennel seeds (Saunf) is not unknown. Indians have long recognized the fennel benefits, particularly as a post-meal digestive aid. However, these tiny seeds are not just for refreshment purposes but also essential for their indispensable medicinal and culinary practices. That’s why India is one of the largest exporters of fennel seeds.
These aromatic seeds come from Foeniculum vulgare – a herb. It is mainly grown in India and the Mediterranean areas. They are known to offer a wide range of nutritional properties that improve health, emphasizing the health benefits of fennel seeds.
Friendly Reminder: The information shared here is for educational purposes only and the reader should consult a registered medical practitioner before implementing any changes to their health routine.
Table of Contents
Dried fennel seeds are a storehouse of various nutrients, with low calories and high in different micro and macronutrients. When it comes to exploring the health benefits of fennel seeds, they are mainly rich in –
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Fennel seeds benefits are innumerous. It contains a specific aromatic essential oil that possesses antibacterial properties that help to freshen your breath. The sweet fennel seeds increase the secretion of saliva, which helps to kill harmful bacteria. It is a simple and effective home remedy to combat bad breath. Munching on 5 to 10 fennel seeds could freshen your breath.
The goodness of fennel seed essential oils stimulates the secretion of digestive juices and enzymes that improve your digestion. Fennel seeds contain anethole, fenchone and estragole that act as antispasmodic and anti-inflammatory. They work wonderfully for constipation, indigestion and bloating. For better results, consume fennel tea as it benefits to keep your digestive tract healthy and happy. Fennel seeds also contain fibre and while they may be small in size their fibre content is high. This can further improve your digestive health. By improving the fibre levels in your diet, fennel seeds contribute to better heart health as numerous studies have linked higher fibre diets with a lower risk of cardiac diseases.
Read more about 10 Best Foods For A Healthy Gut System
Fennel seeds are rich in potassium that regulates the fluid amount in the bloodstream. It helps to control your heart rate and blood pressure. As per the published study, fennel seeds increase the level of nitrite in the saliva. Nitrite is a natural element that keeps a check on blood pressure levels.
The fennel health benefits extend to respiratory health as well.The high amount of phytonutrients present in fennel seeds helps to clear sinuses. These tiny seeds offer bronchial relaxation that helps to reduce symptoms of asthma, bronchitis and congestion.
Anethole present in fennel seeds stimulates the galactagogues (substances that promote lactation) to increase milk secretion. Many studies suggest that anethole mimics the action of the estrogen hormone and promotes lactation.
In addition to their aromatic flavor, fennel seeds benefits for females have garnered attention particularly in promoting lactation by stimulating galactagogues and mimicking the action of estrogen.
Fennel extract works miraculously for the skin by protecting it from free radical damage and improving skin cell longevity. They are abundant in minerals such as potassium, selenium and zinc. These minerals are crucial for balancing hormones while maintaining the oxygen balance in your bloodstream. They are widely used to treat different skin ailments like acne, rashes and dryness.
Based on my experience, I have observed that fennel extract might possesses antifungal properties. Fennel extract might effectively combat different types of fungi, including those causing skin infections and candidiasis.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Read more about Beauty Benefits Of Honey For Skin And Hair
One of the many fennel seeds benefits include purification of blood. The essential oils and fibres in fennel seeds not only assist in purifying your blood but also contribute to flushing out toxic compounds out of your body
Many studies suggest that fennel seeds have anti-cancerous properties. They have powerful antioxidant properties that neutralize free radicals and beat oxidative stress. It may be the reason that prevents the development of cancer.
A handful of fennel seeds can do wonders for your eyes. It contains vitamin A that is an essential vitamin for the eyes. Earlier, fennel seed extract was useful to treat glaucoma.
In my experience, I have observed that crude fennel extract may have anxiolytic properties, which could potentially help reduce anxiety. This is because fennel contains phytoestrogens, which are plant compounds that can mimic the effects of estrogen in the body.
Dr. Rajeev Singh, BAMS
Fennel seeds are rich in fibre and may aid in weight loss and keep hunger pangs at bay. They work as diuretics and improve metabolism. Consuming fennel seeds daily with a balanced diet and workout helps you to shed extra pounds quickly. You can have roasted fennel seed powder with warm water on an empty stomach to get better results. By helping your stay full for longer (due to high fibre), fennel seeds are also considered appetite suppressants. This may also improve your weight loss goals and make it easier to avoid overeating.
Due to its excellent digestive properties, as well as the fact that it is antimicrobial, fennel seeds are thought to aid in reducing gas and acidity. By improving digestive movement, this seed allows easy passage of bowels without excessive gas build-up. And with its antimicrobial effect (mainly from the anethole, an organic compound in the seed) it prevents bacteria from growing and releasing gases in the first place. Thus hlighlighting the potential benefits of fennel seeds for acidity and digestive discomfort.
Also Read: Best Natural Home Remedies For Gas
Now that you know everything about fennel seeds you may want to start including them in your regular diet. We’ve assembled a few easy fennel seed recipes to help you do just that and get started on your health journey with fennel seeds!
| How To Use Fennel Seeds | Preparation Method |
| Salad | – Toast the fennel seeds in a pan while moving constantly, then crush them into a powder after cooling- Mix it in with molasses, olive oil, lemon juice, garlic, salt and pepper- Drizzle this over a salad of kale, mint, parsley, orange, dates and radishes |
| Bread | – Toast the fennel seeds and crush into a powder- Mix the dry ingredients of flour, yeast, fennel powder and salt- Add the flour mix to a bowl and combine with olive oil- Knead it into a dough, let it rise then section it for baking- Bake, cool and slice to enjoy |
| Soup | – Add olive oil, onion, celery, fennel seeds to a pot and let it cook- Add garlic. thyme and salt to taste- Add in your broth of choice along with potatoes, simmer until the potatoes are tender- Lastly, add kale, cream and additional salt and pepper- Serve warm |
| Fennel tea | – To make fennel tea, start by toasting a teaspoon of fennel seeds. Then, add them to a cup of boiling water and let it steep for about 10 minutes. Strain the tea, sweeten it with honey or lemon if desired, and enjoy the soothing and aromatic fennel seeds tea. It’s a simple and natural way to benefit from its digestive and calming properties. |
Over the years, I have observed that the fennel herb may have a liver-protective function. It contains certain compounds that can help support and protect the liver from damage. These compounds work by promoting the detoxification processes in the liver and reducing oxidative stress, which is beneficial for maintaining liver health.
Dr. Smita Barode, B.A.M.S, M.S.
There are a few minor fennel seeds side effects to keep in minds, especially if you are taking a supplement or an extract-form of this seed. In most cases, a teaspoon of fennel seed a day will not result in any serious complications or reactions. The risk of stomach pain, vomiting and having an allergic reaction is much higher when taken in oil, extract or supplement form. Try to stick with regular fennel seeds (dried or bulb form) and avoid most of these rare fennel seeds side effects while enjoying most of the benefits.
The tiny and aromatic fennel seeds come with rich nutrients, including vitamin C, vitamin A, antioxidants, minerals and fibres. A tablespoon of fennel seeds daily can reduce your numerous problems. Though research is lacking to prove some health benefits of fennel seeds, they may boost your health positively.
Also Read: Aloe Vera: Uses, Benefits & Side Effects
Yes, many women suffer from Oligomenorrhea, which is a medical term for irregular periods. Soaking fennel seeds in water overnight and consuming it the next morning can help to regulate your menstrual cycle and also alleviate period cramps due to the presence of the compound, Emmenagogue.
Yes, you can add ground or powdered fennel seeds to an array of dishes to enhance flavour and also improve digestion. You can incorporate the seeds in desserts, soups, sauces, cakes, pancakes, drinks, bread and pickles.
If you are suffering from constipation problems, you can soothe your digestive tract by making fennel tea at home. Ground your fennel seeds and boil water with the powder. You can either add your regular tea leaves and have it as flavoured tea or you can drink up the saunf water by itself.
Yes, fennel seeds can be beneficial for acidity due to their digestive properties and antimicrobial effects, which may help reduce acid-related discomfort.
Fennel seeds may support weight loss as they can help curb appetite and aid in digestion, potentially leading to reduced calorie intake. However, they should be part of a balanced diet and healthy lifestyle for effective weight management.
Fennel seeds in pregnancy are considered safe when consumed in moderate amounts as a spice or flavoring. However, it’s advisable for pregnant individuals to consult their healthcare provider before incorporating any new herbs or spices into their diet to ensure safety and suitability for their specific circumstances.
Yes, fennel seeds are good for health. They offer various potential benefits, such as aiding digestion, providing antioxidants, and promoting overall well-being. However, individual responses may vary, so it’s essential to incorporate them as part of a balanced diet for maximum benefits.
Fennel seeds may have a positive impact on fatty liver due to their potential liver-protective and anti-inflammatory properties. However, it’s important to consult a healthcare professional for personalized advice and to incorporate fennel seeds as part of a broader dietary and lifestyle approach to managing fatty liver.
Fennel seeds may be beneficial for diabetes as they can help regulate blood sugar levels and provide antioxidants. However, individuals with diabetes should monitor their intake and consult a healthcare provider to ensure it aligns with their overall treatment plan.
Fennel seeds are believed to have properties that may help alleviate menstrual discomfort and regulate menstrual cycles. Some women find relief from bloating and pain when incorporating fennel seeds into their diet during their periods. However, individual responses can vary, and it’s essential to consult with a healthcare provider for personalized guidance on managing menstrual issues.
Fennel seeds can be beneficial for hair health due to their rich source of nutrients, including antioxidants and essential vitamins. They may help promote hair growth and maintain hair strength when incorporated into a balanced diet or used in hair treatments.
Fennel seeds are generally considered kidney-friendly as they can act as a diuretic, potentially promoting urine production and supporting kidney function. However, it’s crucial to consume them in moderation and consult a healthcare professional for personalized guidance, especially if you have existing kidney issues.
There is no strong evidence to suggest that fennel seeds cause cancer. In fact, fennel seeds are often consumed for their potential health benefits, including their antioxidant properties, which may even have protective effects against cancer. However, a balanced and varied diet is recommended for overall health.
Fennel seeds are generally not associated with causing kidney stones. In fact, they may be beneficial for kidney health as they have diuretic properties that could help prevent stone formation by promoting urine production. However, individual responses to foods can vary, so moderation is key.
Fennel seeds are traditionally believed to have a cooling effect on the body and are not typically associated with increasing body heat. In fact, they are often used to alleviate heat-related digestive issues.
Fennel seeds are unlikely to cause constipation. In fact, they are often used to relieve digestive issues, including constipation, as they can help promote bowel movement and ease digestion.
Fennel seeds are generally not associated with causing cough. They are often used to provide relief from respiratory discomfort and may help soothe cough symptoms due to their natural soothing properties.
Fennel seeds alone are unlikely to directly reduce belly fat. However, they can be a part of a balanced diet and healthy lifestyle, potentially aiding in weight management by promoting digestion and curbing appetite, which may indirectly contribute to reducing belly fat over time.
Fennel seeds are not typically associated with causing acne. In fact, they contain antioxidants and anti-inflammatory properties that may support skin health and help prevent acne breakouts. However, individual skin sensitivities vary, so it’s essential to monitor your own reactions when using fennel seeds.
Fennel seeds do not directly induce periods. However, they are believed to have properties that may help regulate menstrual cycles and alleviate menstrual discomfort when consumed. The impact can vary from person to person, and it’s recommended to consult a healthcare professional for guidance on managing menstrual health.
The daily intake of fennel seeds can vary, but typically, a teaspoon to a tablespoon of fennel seeds can be consumed per day. It’s best to start with a smaller quantity and monitor how your body responds, gradually increasing it if desired. Individual tolerance and dietary needs should guide the amount you consume.
Fennel is a herbaceous plant native to the Mediterranean region, known for its aromatic and flavorful seeds and bulb. It’s commonly used in cooking, herbal remedies, and as a spice, offering a distinctive licorice-like flavor and potential health benefits.
Fennel is used for a variety of purposes. Its seeds and bulb are utilized in cooking to add flavor to dishes, and it’s also employed in herbal remedies for its potential health benefits, including digestive aid and relief from various ailments. Additionally, fennel is used as a spice and can be consumed raw or cooked.
Fennel is good for various purposes. It’s known for its culinary uses, adding flavor to dishes, and also offers potential health benefits. These benefits may include aiding digestion, reducing gas and bloating, and providing antioxidants, among others.
Fennel seeds are often used to alleviate acidity and digestive discomfort due to their potential to support digestion and reduce acid reflux symptoms. However, individual responses may vary, so it’s advisable to monitor your own reactions when using fennel seeds and consult a healthcare professional if you have concerns about acidity.
Fennel seeds can be safe for dogs in moderation, as they may help with digestion and freshen breath. However, excessive consumption can lead to digestive issues, so it’s best to consult with a veterinarian before including them in your dog’s diet.
Fennel seeds and cumin seeds are not the same; they are distinct spices with different flavors and uses. Fennel seeds have a mild, licorice-like flavor, while cumin seeds offer a warm, earthy taste. They are often used in different cuisines and dishes.
Fennel seeds are considered to have a cooling effect on the body, making them “cold” in traditional Ayurvedic terms. They are often used to balance excess heat or acidity in the digestive system.
Fennel seeds contain compounds like anethole that may mimic the action of estrogen, but the evidence of their direct impact on estrogen levels is limited and inconclusive. Consult with a healthcare professional for specific concerns about hormonal effects.
Fennel seeds are often consumed during fasting periods in many cultures as they are considered a non-grain, non-pulse item, and are believed to help curb hunger and aid digestion while fasting. However, it’s important to adhere to the specific dietary guidelines and restrictions of your fasting tradition.
Fennel seeds benefit male health they help regulate testosterone levels due to their zinc content, aiding digestion, and contributing to heart health through their fiber and nutrient content. However, while they can be a valuable addition to a balanced diet, they should not be relied upon as the sole solution for specific health concerns. Consulting a healthcare professional is recommended for personalized advice.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Will eating fennel seeds remove body odour?
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Sir, I eat more it’s like habbit eat daily atleast 4times feel like eating more any side effects It contains any sugar or bp related problems please suggest
Thanks for this important information
Thanks for advice about Fennel seeds advantage and disadvantage.