Top 16 Benefits of Fennel Seeds (Saunf) for Health with Its Nutritional Value and More!

What are Fennel Seeds?

Fennel seeds or Saunf seeds are popularly used as ingredients in Indian Kitchens. It is also known as Foeniculum vulgare. It is a herb and belongs to the carrot family. Fennel seeds have a recognisable long and thin shape and are pale green or brown in colour. Its leaves can be consumed as a vegetable. Besides its numerous uses in the kitchen, Fennel seeds offer a wide array of health benefits. Eating Saunf seeds after meals is considered a healthy practice, primarily because of its ability to keep the digestive system healthy. Fennel seed tea can help with digestion woes. It is also good for the reproductive and respiratory systems. Saunf water is used to relieve a cranky baby. It is also an excellent remedy for breast milk production in lactating mothers. Know more about this herb, its composition, uses of Fennel seeds, Saunf water benefits, side effects of Saunf and much more.

Nutritional Value of Fennel Seeds per 100gm

Fennel seeds are rich in carbohydrates, dietary fibre, protein, vitamin B complex, vitamin C, and other essential minerals. Here is its nutritional composition:

Nutritional component	Value
Water	8.81g
Energy	345kcal
Protein	15.8g
Carbohydrates	52.3g
lipid	14.9g
Fibre	39.8g
Calcium	1200mg
Iron, Fe	18.5mg
Magnesium, Mg	385mg
Phosphorus, P	487mg
Potassium, K	1690mg
Sodium, Na	88mg
Zinc, Zn	3.7mg
Copper, Cu	1.07mg
Fatty acids, total saturated	0.48g
Fatty acids, total monounsaturated	9.91g
Fatty acids, total polyunsaturated	1.69g

Properties of Fennel Seeds

Here are the properties of Fennel seeds:

1. Antimicrobial: Fennel seeds possess compounds that inhibit the growth of microorganisms.
2. Antiviral: They exhibit properties that combat viral infections.
3. Anti-inflammatory: Fennel seeds can reduce inflammation in the body.
4. Antimutagenic: They help prevent genetic mutations that can lead to cancer.
5. Antinociceptive: Fennel seeds alleviate pain by blocking the sensation of pain.
6. Antipyretic: They reduce fever by lowering body temperature.
7. Antispasmodic: Fennel seeds relieve muscle spasms and cramps.
8. Antithrombotic: They prevent the formation of blood clots.
9. Apoptotic: Fennel seeds induce programmed cell death in abnormal cells.
10. Cardiovascular: They support heart health by improving cardiovascular function.
11. Chemomodulatory: Fennel seeds help modulate cellular responses to chemotherapy.
12. Antitumor: They possess properties that inhibit tumour growth.
13. Hepatoprotective: Fennel seeds protect the liver from damage.
14. Hypoglycemic: These seeds lower blood sugar levels.
15. Hypolipidemic: Fennel seeds reduce cholesterol and lipid levels in the blood.
16. Memory enhancing: Its regular consumption can improve memory function.

Fennel Seeds Benefits for Health

Fennel tea is known to aid healthy digestion. It is a natural remedy for constipation, stomach pain, diarrhea, and colic in children. It is also used to treat other digestive problems. The main Fennel seeds benefits include: 

1) Fennel seeds benefits for mouth diseases

Fennel seeds are used for various mouth-related ailments. For mouth ulcers or dental wounds, its leaves can be chewed and applied directly to the ulcer. Gum disorders are treated using a mouthwash made from Fennel fruit and seeds. 

2) Fennel seeds benefits for digestive system

Fennel seeds play a crucial role in supporting digestive health. They are known for alleviating constipation and symptoms associated with digestive disorders such as gastritis, stomach pain, flatulence, nausea, irritable colon, diarrhoea, and colic in children. The extracts from Fennel seeds are commonly consumed to ease these discomforts and promote healthy digestion.

3) Fennel seeds benefits for conjunctivitis

Fennel leaves and flowers are used to make a drink that helps with conjunctivitis.

4) Fennel seeds benefits for urinary system

Saunf water benefits patients with kidney problems. Fennel seed extract acts as a diuretic. The plant’s tender parts can be eaten raw or boiled, and the entire plant can be used. Fennel leaf infusion is also consumed to aid in diuresis.

5) Fennel seeds benefits for insomnia

Fennel seeds aid in treating insomnia by calming the nerves and promoting relaxation. They contain compounds that help regulate neurotransmitters in the brain, which can improve sleep quality.

6) Benefits of Saunf for stress 

Fennel seeds have stress-relieving properties due to their natural phytochemicals. These compounds help reduce cortisol levels in the body, thereby mitigating stress and promoting a sense of calm.

7) Fennel seeds benefits for kidneys

Fennel supports kidney function by acting as a diuretic, which means it increases urine production. This helps in flushing out toxins and excess fluids from the body, supporting overall kidney health.

8) Benefits of Saunf for leucorrhoea

Fennel seeds are beneficial in the treatment of leucorrhoea due to their anti-inflammatory and antimicrobial properties. They help in reducing inflammation and fighting infections that may cause abnormal vaginal discharge.

9) Fennel seeds benefits for skin and hair

Fennel seed oil promotes hair growth by nourishing the scalp and stimulating hair follicles. Boiled Fennel root tea is effective for mosquito control due to its natural repellent properties.

10) Fennel seeds benefits for arthritis

Saunf water benefits arthritis patients Consuming Fennel leaf infusion helps alleviate arthritis and joint pain. The infusion contains anti-inflammatory compounds that reduce swelling and discomfort.

11) Benefits of Saunf for immune system

Fennel leaf infusions are used to treat fever by promoting sweating, which aids in reducing body temperature and supporting the body’s immune response.

12) Fennel seeds benefits for cancer

Fennel leaves and flowers in infusion form are consumed as part of cancer treatment due to their antioxidant properties, which help combat free radicals and support overall health.

13) Benefits of Saunf for Heart

Saunf water benefits heart patients. Chewing Fennel leaves provides antihypertensive and anti-cholesterolemic effects, helping to regulate blood pressure and cholesterol levels, thereby promoting heart health.

14) Laxative Effects of Fennel seeds

Fennel seeds have natural laxative effects, aiding in digestion and relieving constipation by promoting bowel movements.

15) Fennel seeds benefits for cold and cough

Fennel is used to treat colds and coughs due to its expectorant properties, which help loosen mucus and ease respiratory congestion.

16) Fennel seeds benefits for lactation

Saunf water benefits lactating mothers, Fennel seeds are known to increase breast milk production in lactating mothers. Drinking Fennel seed tea or incorporating Fennel seeds into meals supports lactation by stimulating milk flow.

How to Use Fennel Seeds

Dried Fennel seeds are often used in cooking as an anise-flavored spice. Here are a few ways to incorporate Fennel seeds into food:

• Fennel seeds can be boiled and strained to get a detox boost in the morning.
• It can be added in salads and snacks, stewed, boiled, grilled, or baked in several dishes and even used in the preparation of herbal teas or other drinks.
• It can be used in spice blends such as garam masala powder or panch phoron or panch masala.
• Fennel seed water can be beneficial for both the mother and the baby. It can help relieve colic in infants when the breastfeeding mother consumes it.
• The bulb, foliage, and seeds are used raw or cooked in side dishes, salads, pasta, vegetable dishes, and sausages.
• Fennel is aromatic and used as a pot herb, spice, and vegetable for flavouring and culinary purposes.
• Whole Fennel seeds, powder, and oil are used to flavour foods, act as antioxidants, and serve as preservatives in bakery items and beverages.
• It is also added to soups, sauces, pickles, breads, and cakes for enhanced flavour.
• It can be used to make desserts like kheer.
• It is also used for flavouring and aromatising in non-alcoholic beverages, baked goods, condiments, and ice creams.
• It is also added in liqueurs like Anisette and as a seasoning for prepared meats such as hot pepperoni and sweet Italian sausages.

How to Prepare Fennel Seeds?

To use Fennel seeds, first, toast them lightly in a dry pan over medium heat until they release their aroma. Let them cool, then grind them into a powder. You may store it for later use in an airtight jar to maintain freshness. It can be added in many dishes. For tea, steep whole seeds in boiling water for 5-10 minutes. You can also use the seeds whole or ground in recipes, or sprinkle them over.

How to Add Fennel Seeds to Your Diet?

Fennel seeds can be added to your diet in various ways to enhance flavour and nutrition. Here are some ways to add it:

• As a Spice
• Powder form
• In tea
• Bakery items
• Chutneys and pickles
• Smoothies
• Mouth Freshener in pan

Side Effects of Fennel Seeds

Side effects of Saunf are rare. Saunf seeds are generally safe when added in food in moderation. Fennel tea and other herbal preparations are beneficial and well-tolerated in recommended amounts. However, excessive intake of Fennel oil can lead to nausea, vomiting, and seizures. Fennel essential oil is toxic even in small doses and can cause skin irritation, vomiting, seizures, and respiratory issues, so it should not be ingested.

Precautions When Using Fennel Seeds

Follow these precautions for the safe use of Fennel seeds:

• Allergic reactions to Fennel seeds are rare but possible on the skin or respiratory tract. Avoid Fennel seeds if you are allergic to carrots, celery, or mugwort. 
• Do take Fennel seeds when using antibiotics.
• Pregnant women should avoid the medicinal use of Fennel due to its estrogen-like effects, though its intake in small amounts is generally safe.
• Patients with seizures should cautiously use Fennel seeds. Discuss your condition with the doctor for safe use of Fennel seeds.

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