Have you ever wondered why many restaurants serve fennel seeds at the end of the meal? It’s because Fennel seeds possess anti-bacterial properties, which reduce bad breath. Fennel seeds are extensively used as a spice and condiment. Other than that, it is also used in several home remedies to treat common health issues such as digestive troubles. 

Read on to know more about this refreshing condiment!

Fennel seeds are commonly known as “saunf” in Hindi, “mouri” in Bengali, and “sombhei” in Tamil. The fennel plant is native to the Mediterranean region and Europe but it is also cultivated in many parts of North America and Asia.

Fennel seeds are cultivated extensively in northern India as a cold-weather crop. It is widely used in Indian cuisine, as it imparts an aromatic flavor to any dish. The Pandits of Kashmir use fennel seeds extensively in their food. Famous dishes like “haak” and the world-famous “mutton rogan josh” are incomplete without adding fennel seeds. In Bengali cuisine, the most important spice mixture, known as “panch phoron,” includes fennel seeds as one of the spices.

In ancient India, these seeds were eaten raw in an effort to reduce high blood pressure, clear cloudy eyes, and treat flatulence. It was also included in many ancient remedies to reduce intestinal pain and indigestion. Fennel seeds are nutrient-rich, which keeps our body healthy; they are a good source of minerals like iron, calcium, potassium, zinc, and magnesium, as well as dietary fiber. They also contain many vital vitamins, such as vitamin A, vitamin C, and vitamin B6.

Fennel seeds play a pivotal role in our lives. In rural India, nursing mothers drink a concoction of fennel seeds to increase breast milk production. Fennel seeds contain a plethora of volatile oils, which help in curing joint pains when massaged well on the affected areas. They form a part of the filling in kachoris and are sometimes added to bread and paranthas to increase the taste. Many Indian curries are incomplete without fennel seeds.

Health Benefits of Fennel Seeds

Some of the health benefits of fennel seeds are as follows:

Prevent Cancer

According to a tissue culture study published in the Journal of Medicinal Food, fennel seeds can reduce the growth of liver cancer cells.

Fennel contains an anti-inflammatory phytonutrient called anethole that helps prevent the growth of breast cancer cells. A 2012 study published in the journal Nutrition and Cancer found anethole reduces the levels of NF-kB, a gene-altering and inflammation-triggering molecule.

Improve Digestion

Fennel tea is considered very useful in preventing indigestion, bloating, and constipation because of the oils found in these seeds. These volatile oils can help speed up digestion by boosting the production of digestive enzymes. Fennel seeds can be used to brew fennel tea, which is popularly consumed to keep the digestive tract healthy.

Control Blood Pressure

According to a study published in the Journal of Food Science, fennel seeds promote blood vessel dilation. Blood vessel dilation reduces high blood pressure. Researchers observed that fennel seeds contain a higher concentration of nitrites as compared to other seeds that are commonly consumed after meals. The study shows that chewing fennel seeds increases the nitrite content in saliva. This helps in controlling and managing high blood pressure.

Improve Eye Health

Fennel seeds contain Vitamin A, which is crucial for eye health. In ancient India,  symptoms of glaucoma were treated using fennel seeds.

Fennel seeds have the capability of naturally controlling eye pressure. According to a 2008 animal study published in the Indian Journal of Physiology and Pharmacology, fennel seeds lowered pressure by 31% in the eyes of animals compared to a group of animals who did not consume fennel seeds.

Prevent Anaemia

Fennel seeds contain iron, which helps prevent and even cure anemia. Iron is important for hemoglobin (an important complex protein in the blood) production. Hemoglobin helps in the formation of new blood cells, which help prevent anemia.

Promote Bone Health

Fennel seeds contain multiple nutrients which improve bone health. They are rich in calcium and phosphate which help maintain a strong bone structure. They also contain iron, which is beneficial for the production and maturation of collagen (a main structural protein in body tissues).

How to Include Fennel Seeds in your Daily Life?

Fennel seeds are very useful when it comes to daily cooking or home remedies for common health problems. Here are a few ways in which fennel seeds can help you:

• Eat two teaspoons of fennel seeds with water after a heavy meal to avoid indigestion.
• Drink fennel tea daily to get rid of excess fluid retention in the body which causes puffy eyes.
• Have one teaspoon of roasted and ground fennel seeds along with pepper and warm water twice daily and combine with proper exercise to reduce weight.
• Boil fennel seeds and make a paste. Apply it on your face to get rid of wrinkles.
• Use fennel seed powder in your curries to enhance the flavor of your food.

Though excessive consumption of fennel seeds is harmful, the numerous ways by which these seeds make our lives healthy are quite commendable.

Disclaimer: Pregnant women should not consume fennel, as it may stimulate uterine contractions. Also, one should avoid fennel seeds when under medication for seizures. 

Nutritional Information
100 grams of fennel seeds provide 345 calories. Carbohydrates: 52.3g (Dietary Fiber: 39.8g, Sugar: 0g), Protein: 15.8g, Fat: 14.9g (Saturated Fat: 0.5g), Sodium: 88mg, Potassium: 1.7g

And a percentage daily value of Vitamin A: 3%; Vitamin C: 35%; Iron: 103%; Magnesium: 96%; Calcium: 120%; and Vitamin B6: 23% (based on a 2,000-calorie diet).