What Are Fennel Seeds?
Fennel seeds are obtained from the fennel plants. Fennel plants are widely used for medicinal purposes and as an aromatic spice for culinary purposes globally. It also has multiple benefits when consumed as a vegetable. The history of fennel dates back to ancient times when it was extensively used for its potent medicinal and culinary properties. The seeds extracted from fennel resemble the anise seeds in appearance and have a crunchy texture on the outside, with a mild sweet tinge to taste. It is widely used as a mouth freshener for consumption post a meal.
What Is the Nutritional Content of Fennel Seeds?
These seeds are a common source of several essential vitamins, minerals, and nutrients such as vitamin C, vitamin A, fiber, potassium, manganese, zinc, iron, and calcium. One serving of fennel seeds would yield one percent of the RDI (Recommended Dietary Intake) for vitamin C, an active antioxidant responsible for various metabolic processes in our body. Approximately one teaspoon or six grams of fennel seeds contain:
-
Carbohydrates: 3 grams.
-
Protein: 0.9 grams.
-
Fat: 0.6 grams.
-
Cholesterol: 0 grams.
-
Calories: 19.8.
-
Fibre: 2.3 grams.
What Are the Uses of Fennel Seeds?
-
Fennel seeds contain polyphenols such as rosmarinic acid, chlorogenic acid, quercetin, apigenin, etc., which are excellent antioxidant sources that boost immunity and metabolism and protect our body against cellular damage. Anti-inflammatory and antibacterial properties make these seeds a great option in a diet plan for individuals suffering from systemic health conditions.
-
Fennel seeds can be consumed as a snack in between or after meals as a mouth freshener to aid digestion. The seeds can be boiled, crushed, added to water, and consumed. It can be dry roasted with other healthy seeds and stored in airtight containers.
-
Fennel seeds can be used as add-ons for enriching juices or herbal teas, and fennel seed powder can also be added as a flavoring agent to various dishes.
What Are the Health Benefits of Fennel Seeds?
The health benefits of fennel seeds include the following:
-
Fennel seeds increase or stimulate the digestive juices and enzymes that promote digestion. It has a dual anti-spasmodic and carminative effect and is recommended by nutritionists and health experts in treating digestive issues like flatulence, bloating, heartburn, etc. It regulates bowel movement and prevents constipation because of its high dietary fiber content. It acts as a natural antacid and promotes fat-burning.
-
Fennel is used in resolving skin problems because of its antioxidant properties that prevent free radicals from circulating in the skin and thus exert an anti-ageing effect for radiating or glowing skin. In addition, fennel seeds can also tackle certain skin conditions like acne. It helps in creating flawless skin without blemishes and scars.
-
Fennel is a potent revitalizing agent, and commercial products composed of fennel can be used topically to prevent wrinkles and lines on the skin. Phytonutrients present in the fennel seed help in keeping the sinuses clear, which in turn reduces the incidence of asthmatic attacks and other breathing troubles.
-
Fennel seeds contain phytoestrogens, which benefit bone health and reduce the potential risk of osteoporosis. Fennel seeds enhance the salivary nitrate concentration upon consumption. In addition, it is also stuffed with potassium ions, both nitrates and potassium helps in keeping the blood pressure under control.
-
Fennel seeds act as natural galactagogues that mimic the functions of the estrogen hormone and help increase breast milk production during nursing. It is also beneficial to the eyes as it enhances vision.
-
Most fiber-rich foods provide satiety, especially when consumed during or after a meal, reduce hunger, and help avoid overeating. It has got detoxifying property, which helps to flush away the toxins piled up in the blood and thereby purifies it.
-
Fennel seeds are observed as natural diuretics that flush out harmful toxins, and because of the high potassium content, they can regulate acid-base metabolism in the body and stabilize blood pressure. Fennel seeds increase the nitrite levels in the saliva and regularize blood pressure levels.
-
Research studies suggest that fennel seeds can relieve pain during the menstrual cycle in females. Fennel seeds are also beneficial in conditions such as irritable bowel syndrome (abdominal cramps, pain, bloating sensation, etc., that irritate the intestine) and gastroesophageal reflux disease (backflow of the gastric juices into the esophagus).
Conclusion
Fennel seeds are spices rich in nutrients and are extensively used for their potent medicinal and culinary properties. Fennel can be included in the daily diet as it contains essential fiber and antioxidants, which help boost immunity, provides skin benefits, flush out harmful toxins, and promote good digestion.
