Benefits Of Fennel Seeds & Ways To Take In For Different Issues

Benefits Of Fennel Seeds & Ways To Take In For Different Issues:

benefits of fennel seeds

The inspiration for this piece comes from a very simple thing we have post-meal… mukhwas. I am talking about saunf that is known as fennel seeds or sweet cumin or aniseed in India, but if you are traveling to Holland ask for fennel, in Italy finnochio, in Spain Hinojos and in Thailand yira or phong karee. Let’s see how fennel seeds benefits our overall health.

What are fennel seeds?

Fennel seeds are a spice that grows from the flowering plant called fennel, part of the carrot family.

Saunf has a distinct aroma and features hugely in the Kashmiri cuisine – Yakhni Pulao. Here saunf / fennel powder is used to marinate the mutton and the flavourful gravy of Rogan Josh.

What Are The Nutrients In Fennel Seeds?

According to the United States Department of Agriculture (USDA) National Nutrient Database, one raw fennel bulb weighing 234 grams (g) contains:

Nutrition Facts:

  • 73 calories
  • 0.47 g of fat
  • 2.9 g of protein
  • 17 g of carbohydrate
  • 7.3 g of dietary fiber
  • no cholesterol

A cup of fennel also provides:

  • 360 milligrams (mg) of potassium
  • 45 mg of sodium
  • 838 international units (IU) of vitamin A
  • 43 mg of calcium
  • 10.4 mg of vitamin C
  • 0.64 mg of iron
  • 0.041 mg of vitamin B-6
  • 15 mg of magnesium

Fennel also contains:

  • phosphorous
  • zinc
  • copper
  • manganese
  • selenium
  • niacin
  • pantothenic acid
  • folate
  • choline
  • beta-carotene
  • lutein
  • zeaxanthin
  • vitamin E
  • vitamin K

As well as these, fennel provides high levels of dietary nitrates and is a natural source of estrogen.

Fennel Seeds In Cooking:

Saunf is also a favorite in other cuisines. Bite into a hot Punjabi Samosa and savor the bits of saunf in the potatoes. Or go for Rajasthani Khasta Kachori that has saunf used effectively in the dal stuffing. Taste more of saunf in Bengal’s popular five-spice tempering panch phoron!

My kitchen reinforces the use of saunf in paneer kababs and in khasta rotis. I also sprinkle some of it on methi parathas. The famous Punjabi amb da achaar is prepared with chunks of raw mango in mustard oil and saunf along with other seasonings. Come summer and you will find saunf sherbet in the markets. As for the hot days ahead, cook up some saunf aloo using baby potatoes.

What Are The Benefits of Fennel Seeds?

Fennel seeds are highly recommended in Ayurveda for its medicinal properties [20] (Table 5) as a cooling and soothing agent for stomach problems. It is on this basis one can chew upon fennel seeds as a mukhwa post-meal. The colorful saunf is still around and makes many a paan delightful. The patli saunf is sweeter than the slightly thicker version popularly known as valayati saunf – the former is used as a mouth freshener and the latter for cooking.

Amazing Benefits Of Fennel Seeds For Skin, Hair, And Health:

Fennel is antimicrobial, antiviral, antibacterial, hence it benefits the skin to glow and many more. Oil of fennel, distilled from dry seeds, is aromatic, carminative, and antispasmodic. Let’s get into the amazing benefits of fennel seeds for skin, hair, and health.

May Provide Relief From Asthma And Other Respiratory Ailments:


Fennel has always been a medicinal spice. It helps in clearing phlegm and is a trusted breath freshener. In severe cough and cold conditions, fennel decoction is consumed.

May Combat Bad Breath:

bad breath

Chewing fennel seeds after meals prevent foul breath, indigestion, constipation, and vomiting.

May Improve Digestive Health:

digestive health

It is anti-inflammatory, soothing your digestive system. Ground fennel seeds are good for digestion, as appetizers and stimulants.

Fennel seeds are laxative and aphrodisiac in nature and arrest bleeding.

May Regulate Blood Pressure Levels:

blood pressure

Good for heart health, controlling blood pressure, and maintaining cardiovascular health.

May Improves Memory:

Research shows fennel has memory enhancing property. (Table 7)

May Improve Skin Appearance | Fennel Tea Benefits For Skin:

Fennel seeds serve your skin by providing various vitamins, which in turn give you younger-looking skin. When consumed on a daily basis, fennel seeds tea helps in improving the overall texture of the skin as it treats acne and makes your skin look flawless and glowing.

May Ease Morning Sickness:

Fennel seeds infused water helps kick-start metabolism, especially when consumed first thing in the morning.

Ways To Take In For Good Health:

1. Fennel Powder:

Fennel Powder

Fennel seeds powder homemade saunf / fennel powder can be used in curries, biryani, gravies, etc. 

All you need is 1/2 cup fennel seeds.

Making Fennel Powder:

  • Measure and take fennel seeds in a Kadai dry roast for 5 mins in low flame until color slightly changes to golden. Switch off and cool down completely.
  • Transfer to a mixer jar, grind to a fine powder. Spread in a plate cool for some time and then store.
  • Store in a clean dry container.

2. Fennel Water:

Fennel Water

Make fennel water either by infusing fennel seeds by immersing them in hot water or by steeping them overnight in cool water.

Fennel water benefits weight loss. Fennel seeds infused water helps kick-start metabolism, especially when consumed first thing in the morning. It has dietary fiber that helps keep your hunger pangs at bay.

Moreover, these seeds indeed are tiny powerhouses of detoxifying and metabolism-boosting nutrients.

3. How to make fennel tea:

Fennel Tea:

An infusion prepared by boiling 1 tablespoon of fennel seeds in 100 ml of water for half an hour, is highly beneficial for treating indigestion, biliousness, flatulence, and constipation.

When to drink fennel tea?

At Night:

Fennel tea is one of the original ways to relieve bad breath. This might be due to its antibacterial properties, which cleanse pathogens that cause your breath to smell bad. Whatever the case, drinking a cup of fennel tea before bed or when you wake up should banish morning breath.

On Empty Stomach:

Fennel water benefits weight loss. Fennel seeds infused water helps kick-start metabolism, especially when consumed first thing in the morning. Helps suppress hunger.

Fennel Tea For Babies:

Fennel seeds can be given in the form of liquid as it is difficult for the baby to chew the seeds. Soak a spoonful of fennel seeds in a cup of water overnight. Filter the water and feed a spoon or two of this liquid to your little one, whenever necessary.  

For older children, it is a good idea to offer fennel tea. This is how you can prepare it — boil a tablespoon of fennel seeds in some water, then filter and add some honey for sweetness. 

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