15 Health Benefits of Fennel Seeds(Saunf) and How to Use Them

Do you know India is the largest exporter of fennel seeds and is one of the biggest consumers too? These tiny magical seeds are known for their exceptional taste and various health benefits that encourage people to get a handful of these seeds after every meal. In most families, people eat these seeds after lunch and dinner to improve their digestion and for refreshment purposes. Experts believe that these seeds can help people with digestion, asthma, and congestion issues. They are filled with antioxidants, phytonutrients, and many healing properties that keep you fit and healthy. Let’s check out the benefits of fennel seeds and the best way or time to eat them.

15 Health Benefits of Fennel Seeds and How to Use Them

1.    Good for Digestion

Indians ingest fennel seeds after meals, as they believe it improves their digestion. The nutrients in these seeds release the digestive juices and stimulate enzymes that speed up your digestion. The anethole in fennel seeds boasts anti-inflammatory properties. If you often experience digestive issues after meals, try fennel seeds tea. Despite being small in size, these seeds are rich in fiber content. Studies have also linked fennel seeds to better heart health. It provides you relief from GERD, irritable bowel syndrome, diarrhea, and more.

2.    It Prevents Bad Breath

Most people consume fennel seeds to deal with bad breath. The herb that these seeds are derived from is known for its aromatic effect, which possesses antibacterial properties. Just have a handful of these seeds in the morning or when going to a meeting, and you will never face bad breath issues. They increase saliva secretion, killing bacteria in your mouth and freshening your breath. No need to brush your teeth every time you meet someone. Just munch on a bunch of these seeds, and you are good to go.

3.    It Offers Relief from Respiratory Issues.

One of the many benefits of eating fennel seeds is its good effect on your heart health. The seeds have been shown to eliminate sinuses. It’s also quite beneficial for asthma patients. However, research suggests that these seeds can also trigger asthmatic symptoms in some patients, so it’s important that you talk to your doctor before consuming them. It’s also believed to relieve bronchitis, congestion, and other health problems.

4.    It Helps in Weight Loss

These small seeds contain lots of fiber that keeps your hunger pangs away and promotes the feeling of fullness. However, fennel seeds alone can’t show the best results. It’s important that you consume them with a balanced diet and exercise regularly to keep your weight in check. These seeds support your weight loss plan by improving your metabolism, but they don’t directly cut those extra pounds. Mix the fennel seed powder in warm water and have this healthy drink on an empty stomach. Fennel seeds are considered appetite suppressants. Just a handful of them every day is all you need to shed those extra pounds.

5.    It Reduces Gas

Do you have a gas problem? Well, fennel seeds are primarily used for reducing gas. This magical herb has many digestive properties that make it a must-have after every meal. It allows you to pass your bowels easily. The seeds have antimicrobial properties that keep bacterial growth at bay. Instead of taking pills for gas problems every few days, you should try this natural home remedy. Fennel seeds are easily available in nearly all Indian households, and they don’t have any side effects.

6.    Good for your Liver Health

A study focused on the anticarcinogenic effects of fennel seeds showed that regular consumption of fennel seeds stops the growth of the cancer cells in your liver, protects the liver, and stimulates the good enzymes that improve your liver function. However, more research is needed to prove the effects of fennel seeds on your liver. Not only your liver, but these herbal seeds are quite effective in treating urinary tract infections. Then again, fennel seeds might aid in your liver function, but they should never be used as an alternative to medical treatments and therapies.

7.    It May Control your Blood Pressure

The potassium content in fennel seeds can counterbalance the sodium in your bloodstream and reduce blood pressure eventually. The seeds also contain calcium, another healthy nutrient regulating your blood pressure. The fiber and other vital elements in fennel seeds may help keep your heart in good shape. Although there’s no specific research proving the benefits of fennel seeds for heart patients, this magical ingredient can help keep your blood pressure in check. This will eventually improve your cardiovascular health.

8.    It May Help Diabetic Patients

Scientists have done extensive research on the effects of fennel seeds on your blood sugar levels. The ingredient lowered blood sugar levels in rats, but more research (especially on humans) is needed to understand its benefits. In addition to the minerals and vitamins mentioned above, fennel seeds are an excellent source of vitamin C. It has beta-carotene, a substance that is believed to reduce bad cholesterol. Since they have a low glycemic index, they make a great addition to your diabetic diet.

9.    Good for Breastfeeding Women

One of the most crucial elements in fennel seeds is the anethole, a substance that is believed to mimic the hormone estrogen. By increasing estrogen secretion, fennel seeds stimulate milk secretion. Although there’s no clinical research proving the effects of fennel seeds on breastfeeding women, having a handful of them is considered good for breastfeeding women. Besides, there’s no harm in consuming fennel seeds.

10.     It Boosts Fertility

This research shows that fennel seeds can help boost your chances of conceiving, as it’s a rich source of anethole. It contains antioxidants that have been shown to improve female fertility when consumed regularly. More research is required in this regard, but from what experts say, ingesting fennel seeds is healthy for women planning a pregnancy.

11.     It May Help in Morning Sickness

Fennel seeds can ease morning sickness. They are quite effective in treating upset stomachs. Whether you are pregnant or have morning sickness due to an existing health condition, try a handful of these seeds daily to keep your morning sickness at bay. It is believed that these seeds can cure nausea, gas, and GERD, though there’s no research in this regard.

12.     It Helps Control Menstrual Symptoms

Menstrual pain is one of the worst things a woman goes through every month. Add it to the continuous bleeding for 24 hours, and you’ll know why ladies are worried about menstruation. Research shows that fennel seeds can be as effective as painkillers. It works in the same way as ibuprofen. It’s even more effective when mixed with ginger powder. If you are having heavy periods or your period lasts longer than usual, add fennel seeds to your diet. 1-2 tbsps of these seeds daily can help reduce menstrual symptoms.

13.     It Improves Your Sleep Quality

Nothing feels more relieving than tea in the evening. And adding fennel seeds to the mixture can be more effective in helping you unwind after a long hectic day at work. Fennel tea feels relaxing. They are especially good for your tense muscles, so a cup of this tea a day is all you need to unwind. These seeds are pretty good for your digestive muscles. So, drinking it after meals can help improve your sleep quality. Fennel seeds were part of the insomnia treatment during ancient times.

14.     Good for Your Skin

Many clinically-tested skin care creams contain fennel seeds that are formulated to offer skin healing benefits. The seeds offer long-lasting protection from free radical damage and a wide range of anti-aging benefits. You can also use raw fennel seeds to improve your skin health. Here are some of fennel seeds' benefits for the skin.

For Toning: Add some fennel seeds to the boiling water and let them cool. Get fennel oil and add a couple of drops to this mixture. Combine them well and then filter the mixture. Your natural skin toner is ready. Grab cotton swabs, dip them in the filtered oil, and dab it on your face a few times to improve your skin.

For Facial: Fennel seeds can also be used for a steam facial. Add 1-2 tbsps of these seeds to the boiling water and cover your face with these seeds for some time. This facial mask can improve your skin texture and tone when applied twice a week. It can also reduce pores, giving you glowing and refreshing skin.

Face Mask: Fennel seeds can also be used in face masks. Add a handful of fennel seeds to a cup of boiling water. Let it soak for at least 30 minutes, and add 1 tbsp of honey and oatmeal to the mixture. Blend these ingredients well to create a smooth paste and apply it to your face. Let it sit for 15-20 minutes, and then rinse off with cold water.

15.     How to use Fennel Seeds for Hair Growth?

As mentioned above, fennel seeds have antioxidants and anti-microbial properties that can treat a vast range of hair problems effectively. People experiencing hair fall, dandruff, scalp itchiness, and any kind of irritation must consider fennel seeds hair mask or oil. Here’s how you can incorporate this herb into your hair care routine.

Fennel Seed Tea: Get fennel seed powder from a retail store or prepare your own seed powder by blending three tbsps of fennel seeds. Add 1-2 cups of boiled water into the powder and keep the mixture aside for 15-30 minutes. Shampoo your hair and condition them. Wash your hair with a fennel seeds mixture as the last rinse. This natural remedy can help reduce hair fall and make your hair strands thicker and stronger.

Fennel Seed Vinegar Solution: Get rid of the dry and itchy scalp using the fennel seed and apple cider vinegar solution. Add the boiling water to the fennel seeds powder and mix them in a bowl. Let the mixture stay on your scalp for some time, and then rinse off with cold water. You can store this solution in a container too.

How Much Fennel Seeds Should You Have?

The best way to add fennel seeds to your diet is by making fennel tea. The above fennel seed tea benefits show how effective this natural ingredient is for your digestive system and overall health. You can find them at any retail store. Put them in a microwave and heat them for 20-30 seconds until they are slightly warm. Crush these seeds in a blender and put them in an empty tea bag. Dip the bag into the boiling water and drink hot fennel tea to improve your metabolism.
The more you steep, the stronger the taste will be. So, brew it according to your taste. There is no limit to how much fennel tea you should drink daily. It’s best to start with one cup daily to see how your body reacts to it and then increase it gradually.

Is There Any Side Effect?

We’ve mentioned the benefits of chewing fennel seeds, but what about the side effects? Anything in moderation is good for your health, and fennel seeds are no exception. Pregnant ladies should consult their gynecologist before drinking fennel tea. Likewise, if you are currently on medication, especially blood-thinners, fennel tea can interfere with these medications. So, discuss the risks with the healthcare specialist before consumption.

Conclusion

For the vast majority of the population, fennel seeds are safe and effective for several health problems. The above-mentioned benefits of fennel seeds show us how these small herbs can improve your cardiovascular health, digestive function, and overall health. You can also consume fennel seeds with other healthy ingredients or add flavors, such as a few drops of orange juice or lemon juice. You can add these seeds to your diet slowly. Don’t eat too much, especially if you are trying them for the first time.