What Are The Benefits of Fennel Seeds?
1. May Improve Digestive Health
Fennel seeds are used to treat an array of digestive ailments, including heartburn, intestinal gas (and infant gas), bloating, and even colic in infants. The seeds have antispasmodic and carminative effects. The essential of the seeds can help treat other serious digestive ailments like irritable bowel syndrome (1). Some sources suggest that fennel seeds may also help treat gastroesophageal reflux disease (GERD), diarrhea, constipation, and ulcerative colitis. However, more research is warranted in this regard.
2. May Provide Relief From Asthma And Other Respiratory Ailments
The phytonutrients in fennel seeds help clear sinuses. This may help relieve asthma symptoms. The expectorant properties of the seeds heal other respiratory ailments like bronchitis, cough, and congestion. A study explored the relaxant effects of fennel seeds on guinea pig tracheal chains (2). It concluded the seeds could offer bronchial relaxation. However, we need more research to understand the same effect in humans. Fennel seeds may instead cause asthmatic symptoms in some individuals (3). Hence, talk to your doctor if you are vulnerable to asthma.
3. May Benefit Breastfeeding Women
Fennel seeds contain anethole (4). Some believe anethole mimics the properties of the estrogen hormone and increases milk secretion in women. Fennel seeds may benefit lactating women as they also are known to be galactagogues (substances that promote lactation) (5).
4. May Combat Bad Breath
Anecdotal evidence suggests that chewing fennel seeds may freshen your breath. The seeds have the flavor of anise (or licorice). Simply munching on 5 to 10 fennel seeds could freshen your breath. The seeds are believed to increase the production of saliva and may wash out the bacteria that cause bad breath. The essential oil of fennel has antibacterial properties that help fight the germs that cause bad breath. The longer you chew the seeds, the more refreshing you could feel.
5. May Help Fight Diabetes
A 2008 study found that fennel essential oil may lower blood sugar levels in diabetic rats (6). Fennel seeds are also a good source of vitamin C. Intake of the nutrient may lower blood sugar levels, though more research is needed to further understand this mechanism. The beta-carotene in fennel seeds may also reduce cholesterol levels in patients with type 2 diabetes. Also, fennel seeds have a low glycemic index (7). Hence, they can be a good addition to a diabetes diet.
6. May Increase Breast Growth
There is limited research in this regard. Fennel is a popular ingredient in most ‘bust enhancing’ herbal products (8). This could be because it mimics the properties of human estrogen. Talk to your doctor before using fennel seeds for this purpose.
7. May Help Lower Cholesterol Levels
The methanol extracts of fennel were found to reduce cholesterol levels in mice. They also could reduce the deposition of fats (triglycerides) in the coronary arteries (9).
8. May Help Treat Edema
Edema is the swelling of tissues in the body due to excess fluid. Anecdotal evidence supports the efficacy of fennel seeds in treating edema. The anethole in fennel seeds may help in this regard (10).
9. May Boost Fertility
Fennel has estrogenic properties (11). Anecdotal evidence suggests that these properties may also boost fertility. However, more research is warranted in this regard.
10. May Regulate Blood Pressure Levels
Fennel seeds contain potassium. Potassium is known to counteract the ill effects of sodium and regulates the fluid amount in the bloodstream. This may help lower blood pressure (12). Anecdotal evidence suggests that the calcium in the seeds also may lower blood pressure. It may help keep the blood vessels toned, and may even help maintain heart rate. The fiber in fennel seeds may also play a role in regulating blood pressure levels. Research shows the nitrites in fennel seeds may lower blood pressure levels (13). The seeds contain magnesium too. This nutrient is also known to lower blood pressure levels (14).
11. May Aid Hernia Treatment
Some sources mention the use of fennel seeds by traditional Chinese medicine for treating hernia (15). However, we need more research to confirm if they can be used in mainstream hernia treatment.
12. May Enhance Liver Health
In one 2011 study, fennel seeds inhibited liver cancer cells and increased the activity of certain antioxidant cells in the liver (16). The selenium in fennel seeds may also improve the function of liver enzymes. However, more research is warranted in this regard. Some sources suggest that fennel seeds may also help relieve urinary tract infections (17).
13. May Promote Weight Loss
Fennel seeds are rich in fiber and may aid weight loss and keep hunger pangs at bay. The seeds may also decrease fat storage and improve nutrient absorption. However, more research is warranted in this regard. Fennel seeds have diuretic properties (18). They increase urine output and flush out the excess fluid from the body. This also may contribute to weight loss. However, this weight loss induced by fennel seeds could be a direct consequence of water loss and not fat loss. A Korean study proved that the intake of fennel tea could suppress appetite in overweight people (19).
14. May Ease Morning Sickness
Fennel seeds may be used to calm the stomach and offer quick relief from morning sickness. Chewing fennel seeds or having fennel tea may help. Fennel seeds may also prevent stomach gas and encourage the expulsion of gas. They may help treat nausea as well. However, research is lacking in this regard.
15. May Improve Menstrual Symptoms
Preliminary studies have confirmed that fennel is safe and effective for easing menopause symptoms. It is also a known emmenagogue (20). The phytoestrogenic properties of fennel seeds may also help treat menstrual symptoms like cramps and hot flashes (21).
16. May Enhance Sleep Quality
Fennel seeds contain magnesium. Some sources suggest that magnesium may improve the quality and duration of sleep, especially in the elderly. The mineral may also help treat sleep disorders like insomnia (22).
17. May Treat Candida
The antioxidants in fennel seeds can help treat candida (23). The seeds also possess antibacterial and antifungal properties. They may be effective against Candida albicans (24). Taking a tablespoon of fennel seeds along with breakfast may help ease symptoms. You can crush them and add to your breakfast. You can also consume fennel tea by steeping the seeds in hot water and taking the infused tea in the morning.
18. May Improve Skin Appearance
Anti-aging dermatological skin care creams with fennel extracts have been formulated that help in protecting the skin from free radical damage and improve skin cell longevity (25). How to use fennel seeds to Improve skin quality?
To tone your skin, you can take a handful of fennel seeds and add them to boiling water. Allow to cool. Add a few drops of fennel essential oil to the mixture. Filter it. Dab it to your face with the help of cotton balls as many times as you can throughout the day. Your skin will feel toned and thoroughly refreshed. You can also use fennel seed steam facial for enhanced skin texture. Add a tablespoon of fennel seeds to one liter of boiling water. Lean over it and cover your head and neck with a towel for 5 minutes. Do this twice a week to clean the pores and make your skin glow. You can also use a face mask. Prepare a fennel seed infusion by adding a tablespoon of fennel seeds to half a cup of boiling water. Wait for 30 minutes and add a tablespoon each of oatmeal and honey to it. Make a smooth paste and apply it to your face. Leave it on for 20 minutes. Wash off with lukewarm water.
19. May Improve Hair Health
The antioxidants and antimicrobial properties in fennel seeds may help treat a host of hair ailments. The seeds may help treat dandruff, scalp itchiness, hair breakage, and hair fall (26). How to use fennel to reduce hair fall and breakage?
First, prepare fennel seed tea. You can pound three tablespoons of fennel seeds. Alternatively, you may choose to invest in readymade fennel seed powder. Boil two cups of water and add it to the powdered seeds. Keep the solution aside for about 15 minutes. Use it as the last rinse after you have shampooed and conditioned your hair. This may boost hair health and prevent hair breakage and hair fall. You may also use a fennel seed-vinegar solution. You can use apple cider vinegar and glycerin along with fennel seeds to prepare a solution to treat an itchy and dry scalp. Boil a cup of water. Pour it over a spoon of crushed fennel seeds placed in a small bowl. Wait for 30 minutes. Add a spoon of vegetable glycerin and apple cider vinegar. Filter the solution with a cheesecloth. Massage the mixture into your scalp and hair and leave it on for some time. Rinse. The best part is that this tonic can be stored in a glass container for weeks.
These are the benefits of fennel seeds. In the following section we will check the nutritional profile of fennel seeds.
What Are The Nutrients In Fennel Seeds?
*values sourced from USDA, spices, fennel seed Can we eat fennel seeds daily? Yes, the benefits of fennels can be enjoyed daily if consumed in moderate amounts. How much fennel can I consume in a day? Five to seven grams of fennel seeds or 0.1 mL to 0.6 mL of the oil would do. What can I substitute fennel seeds with? Anise seeds can be a good substitute as they also have a licorice flavor. Since anise seeds have a stronger flavor, you can use them in small amounts. Can you eat raw fennel? Yes, you may eat raw fennel. Which part of the fennel plant can we use? The white fennel bulb and the green fronds are can be used. Fennel stalks are quite tough and are generally not consumed. Is fennel good for the eyes? Traditional medicine suggests that fennel is good for improving eyesight. It has anti-inflammatory properties and may help treat various eye related issues such as dry eyes, and watery or tired eyes. Ayurvedic remedies claim to use fennel to clear cloudy eyes, and help in the treatment of glaucoma and cataracts. However, research is lacking in this aspect. Where do fennel seeds come from? Fennel seeds come from the fruit of the fennel plant.
