Benefits of Fennel and Fennel Seed, Uses, Side Effects

Benefits of Fennel and Fennel seed, Uses, Side Effects

Benefits of Fennel and Fennel seeds
Benefits of Fennel and Fennel seeds

Fennel, or Foeniculum vulgare, is a tasty culinary herb and medicinal plant. Fennel plants have feathery leaves and golden blossoms that are green and white.

Its crisp bulb and seeds have a mild, licorice-like flavor. However, the flavor of the seeds is more intense due to the presence of powerful essential oils.

Aside from its various culinary applications, fennel and its seeds provide a variety of health benefits, including antioxidant, anti-inflammatory, and antibacterial properties.

What are Fennel Seeds?

Fennel seeds are derived from fennel plants and resemble anise seeds in appearance. They are high in Vitamin K, Vitamin E, manganese, copper, zinc, and phosphorus, as well as an excellent source of Vitamin C.

It is crispy on the outside and has a somewhat sweet flavor. It is also commonly used as a breath refresher.

Fennel seeds include 1% of the RDI (Recommended Dietary Intake) for Vitamin C, which functions as an active antioxidant in your body, protecting your skin from the sun, smoke, or pollution damage.

Fennel Seeds Taste—–Flavour Profile of Fennel Seeds:

The seeds have a mild, sweet, anise-like flavor that is comparable to licorice and are typically used to provide a warm scent to a variety of foods.

Fennel is a component of both Chinese five-spice powder and the Indian variant known as Panch Phoran.

Nutritional Value of Fennel Seeds

We typically ingest one tablespoon of fennel seeds per serving, and the nutrient value it gives is:

Nutritional Value (per teaspoon (heaped) – 6 g)

  • Calories: 19.8
  • Fiber: 2.3 grams
  • Carbohydrates: 3 grams
  • Protein: 0.9 grams
  • Fat: 0.6 grams
  • Cholesterol: 0 grams
How To Use Fennel Seeds

To use Fennel Seeds:

  • Crush or ground entire fennel seeds shortly before adding them to your food or tea.
  • roast fennel seeds to add a sweet, licorice flavor to meals,
  • Crush a teaspoon of fennel seeds and pour hot water over them to make a simple tea.
  • For baked items, add a spoonful of the seeds to the batter.
Fennel Seeds Recipe

We’ve put together a few simple recipes to help you get started on your fennel seed health journey!

Fennel seed preparation: Season fish, meat, and vegetables, as well as bread and chutneys. The whole seeds can also be chewed to freshen your breath and are thought to assist digestion.

In soups, salads, and other meals, fennel can be combined with vegetables. Try it with radishes, beans, olives, spinach, onions, and other ingredients!

A shaved salad with crunchy, fresh fennel, your favorite vegetables, and a citrus dressing is a fantastic place to start with fennel.

Fennel Seeds for Weight Loss

Fennel is high in fiber, which keeps you fuller for longer and helps you avoid cravings and overeating.

This leads to reduced calorie consumption, resulting in weight loss. Consuming Fennel seeds may aid in fat loss by increasing vitamin and mineral absorption in the body.

Fennel Seeds Benefit

The fennel plant’s delicious, crisp bulb and aromatic seeds are both incredibly nutritious and may provide a plethora of outstanding benefits. Some of which are listed below:

Fennel Seeds Water Benefits

A glass of fennel seed water during the day can help you avoid reaching for sweet foods. It contains a lot of vitamins and minerals and works as a blood purifier.

It is beneficial to heart patients since it lowers cholesterol and regulates blood pressure levels. Fennel seeds are particularly beneficial to vision.

Fennel Seeds Benefits for Female

The Fennel may increase s*xual performance and satisfaction in menopausal women, as well as decrease hot flashes, veginal itching, dryness, pain during s*x, and sleep difficulties, according to an analysis of ten research.

Fennel Seeds Benefits for Male

The Fennel is a libido enhancer that can improve s*xual cravings, particularly in men. It can help alleviate bladder and prostate problems and extend orgasms.

Fennel Seeds Soaked in Water Overnight Benefits

Drinking water produced from soaked fennel seeds in water overnight on an empty stomach will help you lose weight, purify your blood, and prevent sugar cravings during the day.

It can also help with digestion and contains a variety of vitamins and minerals that are beneficial to your general health.

Health Benefits of Fennel Seeds

Aside from its various culinary applications, fennel and its seeds provide a variety of health benefits, including antioxidant, anti-inflammatory, and antibacterial properties.

Combats bad breath: Fennel seeds contain a specific aromatic essential oil that possesses antibacterial properties that help to freshen your breath.

Sweet fennel seeds increase the secretion of saliva, which helps to kill harmful bacteria. It is a simple and effective home remedy to combat bad breath. Munching on 5 to 10 fennel seeds could freshen your breath.

Improves digestive health: Fennel seed essential oils increase the secretion of digestive fluids and enzymes, which helps digestion.

Fennel seeds include antispasmodic and anti-inflammatory compounds such as anethole, fenchone, and estragole. They are excellent for constipation, indigestion, and bloating.

Reduces the likelihood of osteoporosis: Fennel has been shown to have anti-osteoporotic properties. The presence of phytoestrogens, which mimic the oestrogen hormone, is critical for bone health.

Oestrogen protects the bones against fractures, and minerals like calcium and phosphorus fortify the bones. Thus, consuming fennel benefits bone health and lowers the chance of osteoporosis.

Aids in the regulation of blood pressure: Fennel seeds are high in potassium, which regulates the quantity of fluid in the bloodstream. It aids in the regulation of your heart rate and blood pressure.

Enhances skin appearance: Fennel extract benefits the skin by shielding it from free radical damage and increasing skin cell lifetime. They are rich in minerals including potassium, selenium, and zinc.

These minerals are essential for hormone regulation as well as regulating blood oxygen levels. They are commonly used to treat various skin conditions such as acne, rashes, and dryness.

Other health benefits of Fennel seeds include:

  • Supports the production of breast milk
  • Reduces asthma and other respiratory ailments
  • The essential oils and fibers in fennel seeds help to purify your blood and flush out the toxic compounds from your body.
  • Many studies suggest that fennel seeds have anti-cancerous properties.
  • Helps to improve eyesight
  • Promotes weight loss
  • Due to its excellent digestive properties, as well as the fact that it is antimicrobial, fennel seeds are thought to aid in reducing gas.
Fennel Seed Side Effects

When applied to the skin, fennel may be safe. Fennel might make skin more sun sensitive, making it easier to get a sunburn. Although uncommon, adverse problems such as stomach upset and convulsions are possible.

Side effects of Fennel include:

  • difficulty breathing.
  • tightness of chest/throat.
  • chest pain.
  • vomiting
  • hives
  • rash
  • nausea
  • itchy or swollen skin.
How Much Fennel Seeds to Eat Daily

Fennel seeds contain more volatile oils than the plant so it is best to use roughly 1 teaspoon (6 grams) of dried whole fennel seeds in your regular cooking.


What are Fennel seeds in Hindi?

Fennel Seed in Hindi is called Saunf or Sonp.

What are Fennel seeds in Urdu?

سونف کے بیج

What are fennel seeds in Tamil?

பெருஞ்சீரகம் விதைகள்

Peruñcīrakam vitaikaḷ

Is it safe to eat fennel seeds?

Although entire fennel seeds are generally safe to consume in moderation, the high doses of chemicals found in many supplements or essential oils may not be. One of the principal chemicals in fennel seeds, anethole, has estrogen-like effects.

Do fennel seeds increase estrogen?

They are said to enhance milk secretion, induce menstruation, assist the birth, decrease male climacteric symptoms, and boost libido.

Who should avoid fennel seeds?

Fennel seeds should be avoided by people who have asthma or other allergies. According to medical professionals, even stomach cramps might be caused by an allergic reaction to fennel seeds.

What happens if you eat fennel seeds every day?

Fennel seeds have the ability to dissolve kidney stones and uric acid in the tissues. Natural Antioxidant: The antioxidant qualities of fennel seeds help to reduce inflammation and soothe the skin.

Is fennel good for kidneys?

Fennel seeds have the ability to dissolve kidney stones and uric acid in the tissues. Natural Antioxidant: The antioxidant qualities of fennel seeds help to reduce inflammation and soothe the skin.

Is fennel good for hormonal imbalance?

Fennel seeds contain phytoestrogens, which help women maintain hormonal balance. Daily consumption of fennel tea can help prevent hormonal disorders such as polycystic ovaries and hyperthyroidism.

How much fennel seed should I eat per day?

You can also try a supplement. Fennel seed capsules are available. According to one manufacturer, the suggested daily intake is three capsules (480 mg).

Is fennel seed a blood thinner?

Fennel may help to delay blood coagulation. Taking fennel with drugs that decrease coagulation may increase the likelihood of bruising and bleeding.

Is fennel good for weight loss?

Fennel is high in fiber, which keeps you fuller for longer and helps you avoid cravings and overeating. As a result, fewer calories are consumed, resulting in weight loss. Consuming saunf may aid in fat loss by increasing vitamin and mineral absorption in the body.

Does fennel raise blood pressure?

Nitrates found in fennel and other foods are both vasodilatory and vasoprotective. As a result, they can reduce blood pressure and protect the heart.

Can fennel be toxic?

Sun poisoning, skin responses, and cross-reactivity are all possible with fennel. The oil has the potential to produce hallucinations and convulsions.

Fennel has been linked to premature breast development in females. Poison hemlock can be confused for fennel.

Can fennel seeds improve eyesight?

The combination of Almonds and Fennel seeds is beneficial to eye health since Fennel seeds offer powerful therapeutic properties that help improve vision and slow the growth of Cataracts and Glaucoma.

Is fennel good for hair growth?

Fennel seeds include acid, iron, copper, folate, and niacin, all of which aid in hair development. Fennel seeds aid in the fight against oxidative stress, which inhibits hair growth and causes problems such as hair loss.

Do fennel seeds cause gas?

Fennel seeds could be a natural way to help you fart less. They can aid in the regulation of bacteria, inflammation, and fungi in the stomach, which may result in less bloating and tooting.

Do fennel seeds whiten skin?

Fennel seeds can help you achieve clear, flawless skin.

Drinking Fennel seeds water for the skin has the added benefit of giving your skin an inner glow


In India, fennel seeds are very popular. Because these seeds can wonderfully treat a plethora of digestive diseases such as newborn colic, intestinal gas, heartburn, and more.

You can even use the seeds to refresh your breath after a meal. As a result, it is safe to state that fennel seeds provide numerous benefits, which is why they are so popular.

So, the next time you’re thinking about adding food to your diet that has several health benefits, think about fennel seeds. These seeds would be ideal for either long-term or short-term health goals.

It is also important to remember the warnings and adverse effects when taking fennel seeds.

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