India’s deep-rooted affection for fennel needs no introduction.
This seed spice reigns supreme in our culinary creations.
Notably, did you know that India proudly holds the title of the largest exporter of fennel seeds, commonly known as saunf?
A prevalent tradition in Indian households involves consuming a few fennel seeds after every meal.
While it may seem like a mere mouth freshener, there’s more to it than meets the eye.
A concentrated source of minerals like Copper, Potassium, Calcium, Zinc, Manganese, Vitamin C, Iron, Selenium and Magnesium, the age-old practice does much more than beat bad breath.
In this article, we’ll share,
- What are fennel seeds, their nutritional value & health benefits
- How to incorporate fennel into your diet
- A word of caution with potential side-effects
Read on to explore all-in-one spices and herbs.
Intrigued enough? Let’s get started!
What are Fennel Seeds?
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Fennel seeds are small, oval-shaped seeds derived from the flower plant, Foeniculum vulgare. This plant belongs to the carrot family and is native to the Mediterranean region, although it is now cultivated worldwide for its culinary and medicinal uses. Fennel seeds have a distinct liquorice-like flavour and are commonly used as a spice in various cuisines.
These seeds have been valued for their aromatic and medicinal properties for centuries. In some parts of the world, people chew plain or sugar-coated fennel seeds after a meal. Chewing fennel seeds helps aid digestion and prevent gas, while being a healthy source of antioxidants, such as flavonoids and phenolic compounds.
Nutritional Profile of Fennel Seeds
Read on to find out the nutritional profile of fennel seeds per teaspoon (heaped) weighing approximately 6 grams,
- Calories: 19.8
- fibre: 2.3 grams
- Carbohydrate: 3 grams
- Protein: 0.9 grams
- Fat: 0.6 grams
- Cholesterol: 0 grams
Potential Benefits of Fennel Seeds
Fennel seeds offer a range of benefits due to their unique composition. Here’s a brief overview of their potential benefits,
1. Digestive Health
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Fennel seeds support digestion and alleviate digestive discomfort. They possess carminative properties, which reduce gas, bloating, and indigestion. Fennel seeds also stimulate digestive enzyme production, irritable bowel syndrome.
2. Anti-inflammatory Effects
Fennel seeds contain volatile oils, including anethole and limonene, which exhibit anti-inflammatory properties. These compounds reduce inflammation in the body, potentially benefiting arthritis and inflammatory bowel disease.
3. Antioxidant Protection
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Rich in antioxidants, such as flavonoids and phenolic compounds, Fennel seeds help neutralise harmful free radicals, protecting cells from oxidative damage, and reducing the risk of chronic diseases like heart disease and cancer.
4. Respiratory Support
Fennel seeds possess expectorant properties, making them useful for respiratory conditions like coughs, bronchitis, and asthma. They can alleviate congestion and promote mucus expulsion from the respiratory tract.
5. Hormonal Balance
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Fennel seeds contain phytoestrogens, plant compounds with oestrogen-like effects on the body. These compounds may help balance hormone levels, particularly in women, potentially easing symptoms of PMS (premenstrual syndrome) and menopause.
6. Oral Health
Chewing fennel seeds can freshen your breath and support dental health. Fennel seeds combat bacteria in the mouth, reducing gum disease risk and promoting oral hygiene.
7. Weight Management Support
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Fennel seeds have been associated with weight management due to their fibre content and potential appetite-suppressing properties. The fibre in fennel seeds promotes fullness, which can help with portion control and weight control efforts.
8. Nutritional Value
Fennel seeds are a healthy source of fibre, vitamins (such as vitamin C), minerals (including potassium and calcium), and antioxidants. Incorporating fennel seeds into your diet adds nutritional value and supports overall well-being.
How to use Fennel Seeds?
Fennel seeds are highly concentrated in oils compared to the Fennel plant. Generally, a teaspoon to a tablespoon (about 2 to 6 grams) of dried, whole fennel seeds is sufficient for most recipes.
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If you intend to make fennel seed tea, 1 teaspoon is recommended. Here’s how to use them,
- Crush or grind whole fennel seeds just before adding them to cooking or tea. This may enhance the release of oils and flavour.
- Add toasted fennel seeds to dishes to impart a sweet, liquorice-like taste.
- Make a simple tea by crushing a spoonful of fennel seeds and pouring hot water over them.
- Incorporate a tablespoon of fennel seeds into baked goods batter.
- If desired, fennel seed supplements are available in capsule form. Some manufacturers suggest 3 capsules (480 milligrams) per day.
- Some individuals use fennel and fennel seeds to create natural gripe water for older babies. This may help alleviate symptoms of gassiness or colic in infants.
Note: It’s always advisable to follow recommended dosages and consult healthcare professionals or paediatricians before introducing new ingredients or supplements to your diet or your baby’s diet.
Side-effects of Fennel
While fennel is generally considered safe for consumption, there have been rare instances of side effects associated with its use as a herbal supplement.
1. Nausea and Vomiting
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Some individuals have reported experiencing nausea and vomiting after using fennel.
2. Stomach Cramps
Fennel has been linked to occasional stomach cramps as a possible side effect.
3. Photosensitivity
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In rare cases, fennel is associated with increased sensitivity to sunlight, causing photosensitivity reactions.
It’s important to note that these side effects are uncommon and not commonly observed. However, if you experience any adverse reactions, discontinue use and consult a healthcare professional.
Precautions
While fennel is generally safe, certain precautions should be considered.
1. Carcinogenic and Genotoxic Effects
Fennel contains a substance called estragole, which has shown carcinogenic and genotoxic effects in animal studies. However, the implications for humans are not yet fully understood.
2. Pregnancy
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Fennel safety during pregnancy is uncertain. Some concerns suggest that fennel may induce preterm births, although scientific evidence supporting this claim is lacking. It is advisable to consult a healthcare provider for guidance on fennel consumption during pregnancy.
3. Breastfeeding
Fennel is generally safe when consumed in normal amounts while breastfeeding. However, large doses of fennel have been associated with toxicity in infants. It is important to exercise caution and consult a healthcare professional before using fennel in large quantities while breastfeeding.
Conclusion
The popularity of fennel seeds in India can be attributed to their remarkable ability to address a variety of digestive issues, including colic in infants, intestinal gas, and heartburn. With a wide range of benefits, fennel seeds are an excellent choice for those seeking to incorporate a food item into their diet that offers multiple health advantages.
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9269469/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10003022/
3. https://pubmed.ncbi.nlm.nih.gov/27308645/
4. https://pubmed.ncbi.nlm.nih.gov/21812646/
5. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/fennel
6. https://www.drugs.com/npp/fennel.html
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