Fennel is a vegetable that may be less well-known than, broccoli or zucchini. However, this bulbous fall vegetable and its seeds deserve to be included in your routine vegetable rotation. Indians are food lovers, and their love of fennel seeds (Saunf) for post-meal refreshment is well known. They frequently eat fennel seeds after each meal to aid digestion and refreshment. These tiny seeds, however, are necessary not only for refreshment but also for their essential medicinal and culinary practices. As a result, India is one of the major exporters of fennel seeds. These aromatic seeds are derived from the herb Foeniculum vulgare. It is predominantly grown in India and the Mediterranean regions. They are known to have a variety of nutritional properties. Here is a list of Health Benefits of Fennel Seeds.
Nutritional Profile of Fennel Seeds
Dried fennel seeds are a nutrient supplier, with few calories and a high range of different micro and macronutrients. Fennel seeds are particularly high in –
- Vitamin C
- Vitamin E
- Vitamin K
- Minerals – Calcium, Magnesium, Potassium, Zinc, Selenium, and Iron
- Antioxidants such as polyphenol
- Fiber
- Organic compounds like anethole
Health Benefits of Fennel Seeds
1. Combats Bad Breath
Fennel seeds contain an aromatic essential oil with antibacterial properties that assist in keeping your breath fresh. The sweet fennel seeds enhance saliva secretion, which aids in the killing of harmful bacteria. It is a simple and efficient home remedy for bad breath. 5 to 10 fennel seeds could help you breathe easier.
2. Improves Digestive Health
Fennel seed essential oils promote the production of digestive juices and enzymes, which improves digestion. Fennel seeds include antispasmodic and anti-inflammatory compounds such as fenchone, anethole, and estragole. They are excellent for indigestion, constipation, and bloating. To achieve the best results, drink fennel tea to maintain your digestive system healthy and happy. Fennel seeds contain fiber as well, and despite their small size, they have high fiber content. This can facilitate your digestive health even more. Health Benefits of Fennel seeds aid in better heart health by increasing fiber levels in your diet, as multiple studies have linked high fiber diets with a lower risk of cardiac diseases.
3. Improves Skin Appearance
Fennel extract benefits the skin by defending it from free radical damage and increasing skin cell longevity. They are loaded in minerals like selenium, potassium, and zinc. These minerals are essential for hormone balance as well as maintaining blood oxygen levels. They are frequently used to treat various skin conditions such as acne, rashes, and dryness.
4. Fennel Seeds for Weight Loss
Fennel seeds are loaded in fiber and may facilitate weight loss and appetite control. They act as diuretics and boost metabolism. Fennel seeds, combined with a strong diet and workout, can help you lose weight rapidly. To achieve the best results, consume roasted fennel seed powder with hot water on an empty stomach. Fennel seeds are considered appetite suppressants because they help you stay fuller for longer (due to their high fiber content). This may also help you achieve your weight loss goals and avoid overeating. It is one of the most popular Saunf water benefits.
5. Treats Anemia
Green fennel contains a lot of vitamin C. When combined with iron-rich foods, fennel can assist in preventing iron deficiency by aiding iron absorption. Iron absorption will aid in the reduction of anemia symptoms.
6. Helps to Fight Diabetes
According to a 2008 study, fennel essential oil may reduce blood sugar levels in diabetic rats. Fennel seeds are also high in vitamin C. Although more research is required to fully understand this mechanism, consuming the nutrient may reduce blood sugar levels. Fennel seeds contain beta-carotene, which may lower cholesterol levels in people with type 2 diabetes. Fennel seeds also have a low GI. As a result, they can be a healthy addition to a diabetes diet.
7. Improves Liver Health
Fennel seeds hinder liver cancer cells and enhance the action of such antioxidant cells in the liver, according to a 2011 study. The selenium in fennel seeds may also help liver enzymes function better. More research is needed in this area, however. According to some sources, fennel seeds may also help alleviate urinary tract infections.
8. Eases Morning Sickness
Fennel seeds can be used to soothe the stomach and provide instant relief from morning sickness. Munching fennel seeds or drinking fennel tea may be beneficial. Fennel seeds may also assist in preventing stomach gas and promote gas expulsion. They may also aid in the treatment of nausea. It is an important fennel water benefit. However, research in this part is deficient.
9. Regulate Blood Pressure Level
Potassium is found in fennel seeds. Potassium is known to neutralize the harmful effects of sodium and to regulate blood fluid levels. This may aid in the reduction of blood pressure. According to studies, the nitrites found in fennel seeds may help lower blood pressure. Magnesium is also present in the seeds. This ingredient is also known to reduce blood pressure.
10. Improves Eyesight
Fennel, which is high in vitamin A, encourages healthy vision. The anethole component found in fennel seeds has been shown to increase the protein content of the lens, thereby slowing the progression of cataract. It also aids in the treatment of watery and inflamed eyes.
11. Lessen the Risk of Osteoporosis
Fennel has been shown to have anti-osteoporotic properties. The inclusion of phytoestrogens, which imitate the estrogen hormone, is critical for bone health. Oestrogen protects the bones from fractures, and minerals like calcium and phosphorus fortify the bones. Thus, consuming fennel benefits bone health and reduces the chance of osteoporosis.
12. Promotes Breast Milk Production
Natural galactagogue properties of anethole in fennel seeds imitate the role of the estrogen hormone, which enhances breast milk production in breastfeeding women. It is a crucial fennel powder benefit.
Easy Ways to Include Fennel Seeds in the Diet
- For 5 to 7 minutes, boil 1 teaspoon crushed fennel seeds in 2 cups of water. Enjoy the mixture after straining it.
- Dry roasting 2 to 3 tablespoons of fennel seeds can be used as a mouth freshener.
- Lactating mothers may benefit from adding fennel seed powder to regular pinnis.
Conclusion
Fennel seeds are high in nutrients, including vitamin C, vitamin A, minerals, antioxidants, and fiber. A tablespoon of fennel seeds regularly can help with a variety of issues. Though research into the perks of fennel seeds is limited, they may benefit your health. Hopefully, this article will help you understand the incredible benefits of fennel seeds.
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