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Fennel seeds are dried seeds that are obtained from the fennel herb. They look similar to cumin seeds, but are greener and have a sweet aroma. People use fennel seeds in various spice mixes. They are available throughout the year. You can enhance the flavor of fennel seeds by dry frying or grinding them. The fennel seeds should be stored in a clean, airtight container. You can use fennel seeds to enhance the flavor of various dishes. You can also chew the seeds as a mouth freshener. Fennel seeds are packed with various nutrients. After knowing the health benefits of fennel seeds, you will definitely incorporate these seeds into your diet.
Health Benefits of Fennel Seeds
India is the largest exporter of the nutritious fennel seeds. The seed spice enhances the taste of various dishes. Therefore, it dominates the kitchen of Indians. In many households, it is a common practice to have fennel seeds at the end of a meal. It not only acts as a mouth freshener but also keeps the person healthy. Fennel seeds are rich in copper, potassium, zinc, calcium, manganese, magnesium, iron, and selenium. They are also rich in Vitamin C. Let’s take a look at the various health benefits of fennel seeds:
1. Facilitate digestion
One of the most popular health benefits of fennel seeds is that they facilitate digestion. If you suffer from bloating, constipation, and indigestion, you should start having fennel seeds. The seeds contain fenchone, estragole, and anethole which are responsible for its anti-inflammatory and antispasmodic properties. Fennel seeds contain volatile oils that can facilitate digestion. The oils increase gastric enzymes production that is needed for digestion. Fennel seeds are a great source of dietary fiber. Fiber prevents unhealthy cravings and aids digestion.
After your meals, chew a tablespoon of fennel seeds for better digestion. These seeds can give you relief from various digestive problems such as gas, stomach pain, flatulence, and heartburn. Many people have fennel tea for its numerous gastrointestinal benefits. It keeps the digestive tract healthy.
2 .Regulates blood pressure
The Journal of Food Science published a study which stated that fennel seeds can help in regulating blood pressure. If you chew a few fennel seeds, it will increase the nitrite content in your saliva. Nitrates play an important role in maintaining the proper flow of blood in the body. This is how fennel seeds naturally regulate blood pressure levels. Fennel seeds are also a great source of potassium. Potassium is an important component of body fluids and cells. The potassium in fennel seeds controls your blood pressure and heart rate.
3.Reduce retention of water
If you drink fennel tea regularly, it will help in flushing out the excess fluids from the body. It works as a great diuretic. In traditional medicine, fennel tea has been commonly used as a treatment for reducing water retention. You can prepare fennel tea at home. Boil a cup of water and add one tablespoon of crushed fennel seeds to it. Have the decoction after 10 minutes. Fennel seeds can help in removing toxins from the body. They have diaphoretic properties that boost the rate of perspiration. They also reduce the risk of various urinary tract problems.
4. Purify blood
One of the most important health benefits of fennel seeds is that they help in purifying the blood of your body. Fennel seeds contain fiber and essential oils that help in flushing out the toxins from the body. This is how they cleanse and purify the blood. You can have fennel seed water regularly to stay healthy. The fennel seed water discards the remnants of urine acid present in your blood.
Fennel seeds can also break down the stomach acids for preventing accumulation of extra fat in your liver. It is important to add those foods to your diet that can purify your blood. When the blood is purified, the body can smoothly absorb the essential nutrients.
5. Reduce symptoms of asthma
Fennel seeds can reduce symptoms of asthma to a large extent. The phytonutrients present in fennel seeds can help in clearing sinuses. When a person has sinus, the cavities around his nasal passages get inflamed. Fennel tea can help in reducing congestion and provide relief from a cough accompanied with bronchitis. The expectorant properties of fennel seeds are due to anetole and lineole, the two components present in them.
6. Prevent anemia
One of the most important health benefits of fennel seeds is that they prevent anemia. Fennel seeds are rich in iron and histidine, the two compounds that boost the production of hemoglobin in the body. Iron deficiency can lower your hemoglobin levels and can result in anemia. If your hemoglobin level is low, you will feel weak and tired. Some common symptoms of anemia are frequent infections, pale skin, brittle nails, shortness of breath, sore tongue, and chest pain. Women are more prone to anemia. Therefore, it is important to add iron-rich foods such as fennel seeds to your diet.
7. Prevent cancer
Fennel seeds can also prevent cancer. They contain phenols and flavonoids that inhibit the growth of malignant tumors. Apart from containing antioxidants, fennel seeds have great anti-inflammatory properties. According to the latest scientific studies, fennel seeds exhibit a chemopreventive effect. They help in neutralizing cancer. Having fennel seeds every day can prevent liver cancer and breast cancer.
8. Prevent cardiovascular diseases
One of the best health benefits of fennel seeds is that they keep the heart healthy and prevent cardiovascular diseases. Fennel seeds are one of the best sources of dietary fiber. Having a fiber-rich diet can help in maintaining the cholesterol levels in the blood. Fennel seeds increase the level of good cholesterol and reduce the level of bad cholesterol in the bloodstream. As a result, they prevent stroke and cardiovascular diseases.
Fennel seeds also contain folate and Vitamin B6 that prevent accumulation of homocysteine in the body. When excess homocysteine is present in the body, it can cause damage to the blood vessels and result in heart problems. Fennel seeds are also a great source of potassium that reduces the risk of ischemic heart disease.
9. Promote skin health
As fennel seeds are rich in Vitamin C, they can keep your skin healthy. Vitamin C is an antioxidant vitamin that can prevent damage caused by the harmful ultraviolet rays of the sun. They can slow down skin aging by neutralizing the free radicals. Vitamin C also plays an important role in the synthesis of the protein called collagen. This protein helps in retaining the natural vigor and youthfulness of the skin.
If the body cannot synthesize adequate amount of collagen, a disease called scurvy occurs. It results in structural defects on gums, joints and under the skin. This disease occurs when there is a deficiency of Vitamin C in the body. Therefore, you need to have a diet rich in Vitamin C. Having fennel seeds regularly can keep your skin healthy and radiant. It will prevent age spots and wrinkles from appearing on your skin.
10. Support bone health
One of the lesser known health benefits of fennel seeds is that they support bone health. As fennel seeds contain calcium, they can strengthen your bones. Apart from calcium, fennel seeds also contain bone supporting nutrients such as Vitamin K, phosphorus, and magnesium. These nutrients boost bone mineralization. According to the latest research, fennel seeds can prevent bone loss, especially in postmenopausal osteoporosis. Bones become weak after menopause in women and gives rise to the condition called osteoporosis.
11. Relief from menstrual pain
Fennel seeds can provide relief to a woman during her periods. Many women have to endure discomfort and pain during this time. Fennel seeds can make menstruation less painful by regulating the action of hormones in the body. They act as a great relaxing agent and pain reliever. Fennel seeds have emmenagogue properties that ensure regularity of periods and helps in removal of menses. Having fennel seeds can provide relief from bloating, irritability and cramps during menstruation. They are great for curing menstrual problems. You can have fennel seeds water every day to get relief from menstrual symptoms.
There are plenty of health benefits of fennel seeds. They can also promote eye health and facilitate weight loss. If you have fennel seeds regularly, you will get relief from seasonal allergies and bacterial infections. Many desserts, mouth fresheners, and toothpaste contain fennel seeds. As the seeds have a pleasant aroma and are rich in nutrients, they are a favorite in Indian households. You can either chew on the fennel seeds after your meals or savor a cup of freshly made fennel tea. Fennel seeds can boost your immunity and keep you healthy throughout the year. Therefore, you must add fennel seeds to your diet to maintain good health