You may be more familiar with spices like ginger, turmeric, galangal, kencur, pepper, and nutmeg.
Fennel seeds, however, may not be as well-known to you. But in reality, this spice also offers numerous health benefits.
According to Dr. Astrid Wulan Kusumoastuti from KlikDokter, spices are parts of plants that are aromatic and have a distinct, strong flavor. They are typically used to enhance the taste of food and as preservatives. It’s no surprise that many spices are sought after for their health benefits. Fennel seeds are no exception.
Fennel, or Foeniculum vulgare in Latin, is an aromatic medicinal plant. It has green and white leaves, feathery foliage, and yellow flowers. Fennel seeds have a slightly sweet and spicy flavor, which makes them a popular addition to various dishes. But beyond their culinary use, fennel seeds offer a wide range of health benefits. Here are five benefits of fennel seeds!
1. Nutrient-Rich
One tablespoon (6 grams) of dried fennel seeds contains 20 calories, 2 grams of fiber, 2% of the daily recommended vitamin C, 7% calcium, and 19% manganese. Besides being low in calories, fennel seeds offer numerous essential nutrients. Vitamin C, for example, is beneficial for immune health, tissue repair, and collagen formation.
Vitamin C also acts as a powerful antioxidant in the body, protecting cells from damage caused by free radicals. Fennel and fennel seeds are also rich in the mineral manganese, which is crucial for enzyme activation, metabolism, cell protection, bones development, blood sugar regulation, and wound healing.
2. Contains Powerful Plant Compounds
The most prominent benefits of fennel seeds come from the antioxidants and plant compounds they contain. The essential oil of this plant has more than 87 volatile compounds, including polyphenolic acid, the antioxidant rosmarinic acid, chlorogenic acid, quercetin, and apigenin.
Polyphenols are anti-inflammatory agents with a powerful effect on health. Studies show that people who follow a polyphenol-rich diet have a lower risk of heart disease, obesity, cancer, nerve diseases, and type 2 diabetes.
Additionally, more than 28 compounds have been identified in fennel seeds, including anethole, fenchone, methyl chavicol, and limonene. Research in animals and test tubes has noted that these organic compounds possess anticancer, antimicrobial, antiviral, and anti-inflammatory properties.
3. Fennel Seeds Can Suppress Appetite
A study was conducted on 9 healthy women. Some drank 8.5 ounces (250 ml) of tea made with 2 grams of fennel seeds before lunch, while others did not. The results showed that those who drank the fennel seed tea felt less hungry. They also consumed fewer calories during the meal than those who didn’t. Anethole, the main component in fennel essential oil, is believed to be the reason behind fennel’s appetite-suppressing benefits.
4. Beneficial for Heart Health
Consuming fennel may benefit heart health. Fennel contains several fiber-rich nutrients that are proven to reduce the risk of heart disease. One cup (87 grams) of raw fennel contains 3 grams of fiber.
A high-fiber diet has been linked to a reduced risk of heart disease. A review of 22 studies found that higher dietary fiber intake was associated with a lower risk of heart disease. With every additional 7 grams of fiber consumed per day, the risk of heart disease drops by 9%.
Fennel seeds also contain nutrients like magnesium, potassium, and calcium, which play an important role in maintaining heart health. For instance, including potassium-rich sources in your diet can help reduce high blood pressure, a risk factor for heart disease.
5. Fights Cancer
Various powerful plant compounds in fennel may help protect against chronic diseases, including certain types of cancer. For example, anethole—the active compound in fennel seeds—has anti cancer properties. One study showed that anethole effectively inhibited cell growth and induced apoptosis (programmed cell death) in human cancer cells.
Now that you’re aware of the many health benefits fennel seeds bring, it’s time to make them a part of your daily routine. Don’t forget, moderation is key. Experiment with these tiny but mighty seeds, and enjoy the positive impact on your health. Stay healthy, Lykkers, and feel free to share your fennel seed recipes with others!
