Fennel seeds belong to the spices and herb category. These aromatic seeds are rich in flavour, fennel seeds have several potential health benefits.
Popularly used in different cuisines worldwide, fennel seeds are known for their distinctive taste and versatile use. Whole fennel seeds are often used in pickling vegetables, seasoning sausage, or making a crust for fish or beef, enhancing the flavour of most basic recipes.
Fennel seeds are full of vitamins, minerals, and fibre which makes them a nutritious addition to your meals. Keep reading to know what fennel seeds are, why they’re worth keeping in your pantry.
What Are Fennel Seeds?
Fennel is a vegetable native to the Mediterranean which comes in the form of bulbs, leaves, and seeds. The bulb is often cooked but can also be eaten raw in foods like salads or pasta. It has a licorice like flavor.
Fennel seed extract comes from the fennel plant's flowers and then dried. They tend to be pale green to tan in colour and oval in shape. Like the fennel bulb, they have a sweet, liquorice-like flavour that can bring out an earthy, sweet taste to dishes. They pair exceptionally well with seafood and pork.
The warm, slightly nutty undertone adds depth to savoury dishes, while their sweetness pairs beautifully with baked goods. You can easily store fennel seeds in a jar.
Fennel Seeds Nutrition
Fennel seeds pack a nutritional punch in a small package. They are a rich source of:
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Dietary Fibre: Supports digestion and gut health.
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Vitamins: Vitamin C mainly boosts immunity.
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Minerals: Includes potassium, calcium, magnesium, and iron.
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Antioxidants: Contain compounds like anethole, quercetin, and flavonoids that combat oxidative stress.
Here are the nutrition facts for 1 teaspoon (2 grams) of fennel seed:
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Calories: 7 kcal
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Protein: 0.3 g
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Fat: 0.3 g
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Carbohydrate: 1 g
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Fiber: 0.8 g
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Potassium: 34 mg
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Calcium: 24 mg
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Iron: 0.37 mg
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Magnesium: 7.7 mg
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Manganese: 0.13 mg
This nutrient-rich profile makes fennel seeds a healthy addition to any diet.
Health Benefits of Fennel Seeds
Fennel is a good source of carbohydrates and dietary fibre. Moreover, fennel seeds are known for providing essential vitamins and minerals which help support a heart-healthy diet. The potential health benefits of fennel seeds include improvement in:
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Heart Health
Fennel is high in dietary fibre, which may help protect your heart and manage your cholesterol and blood sugar, reducing your risk of cardiovascular disease. Moreover, the fennel plant and seeds also have antioxidant and anti-inflammatory properties.
Research published in Medicinal Plants of South Asia in 2020 suggests that the antioxidant and antimicrobial properties of fennel seeds may help lower blood pressure, improve heart health, and decrease cancer risk.
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Digestion
Fennel seeds are traditionally used as a digestive aid in various cultures. The seeds from fennel plants are commonly used as a spice to season food. You can use ground fennel, fennel leaves or whole fennel seeds.
Medicinally, fennel seeds have also been used to treat bloating and gas via tea. Prepare fennel seeds from a small spoonful, add hot water, keep it steeped for 20 minutes, and sip half an hour after a meal.
This may work because fennel and its seeds offer fibre, which supports digestion.
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Bone Health, Nerve and Muscle Function
These tiny but mighty seeds act as fennel supplements that contain minerals like calcium, which help build bones and maintain nerve and muscle function. They also contain iron, an essential nutrient for growth and development, and magnesium, which supports muscle and nerve functions. Fennel seeds also contain manganese, a mineral important for bone health and supporting the immune system.
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Eases Menstrual Cramps
Fennel may help relieve menstrual cramps by reducing prostaglandins, chemicals that cause the uterus to contract. Lower prostaglandin levels can ease painful contractions, making it easier to go about your daily activities during your period.
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Promote Healthy Skin
Fennel contains vitamin C, an antioxidant that reduces cell damage caused by free radicals. Free radicals are harmful substances partly produced by ultraviolet (UV) exposure.
Although more research is needed, foods that pack antioxidants (like fennel) might help reduce the damage from UV exposure. Either way, limit your UV exposure and wear an SPF of at least 30.
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Protect Against Chronic Diseases
The vitamins, minerals, and compounds found in fennel may help prevent certain chronic diseases, such as cancer and heart disease. For instance, fennel packs fibre, the one nutrient that can lower your risk of heart disease.
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Promotes Brain Health
Some research has pointed to fennel helping prevent degenerative diseases like Alzheimer's.The essential oils present in fennel seeds help reduce oxidative stress which damages your cells.
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Reduces Risk of Anemia
Iron is one of the minerals found in fennel. Iron is essential to haemoglobin, a protein that transports oxygen from your lungs to different body parts.
People with low levels of iron may develop anaemia, a condition that can cause weakness and fatigue, among other symptoms. Because of the iron content, fennel can help replenish some of the iron in your body if you have—or are trying to avoid—a deficiency.
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Supports Eye Health
Fennel packs antioxidants that fight eye diseases like macular degeneration and strengthen eyesight. For example, per a study published in 2013, vitamin C—found in fennel—helps support your eyes. Vitamin C even helps regenerate other antioxidants that support eye health, such as vitamin E.
Side Effects of Fennel:
While fennel seeds offer numerous benefits, overconsumption or sensitivity can lead to side effects:
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Allergic Reaction
Some individuals may experience allergic reactions, such as itching or swelling, especially if allergic to related plants like celery or carrots.
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Hormonal Effects
Due to their phytoestrogen content, fennel seeds may affect hormone-sensitive conditions. Consult a doctor if you have concerns about estrogen-related health issues.
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Interference with Medications
Fennel seeds may interact with certain medications, such as blood thinners or hormonal therapies.
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Digestive Upset
While fennel seeds aid digestion, consuming too much can lead to nausea or stomach discomfort.
Risks of Fennel:
Like all foods, you should enjoy fennel in moderation.
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Growth of Cancer Cells: Too much fennel may expose you to estragole, a carcinogen found in fennel, and may promote the growth of cancer cells.
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Interaction with Medicine: Fennel can also interact with certain medications, such as Tamoxifen, a treatment for breast cancer.
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Pregnant women: Fennel can negatively affect pregnant people and developing fetuses. Regular use of fennel during pregnancy can result in lower gestational age.
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Induce Seizures: People with seizure disorders should avoid fennel essential oil since it can induce seizures in some people.
How to Cook with Fennel Seeds
Cooking with fennel seeds is easy and rewarding. Their versatility allows them to enhance both sweet and savoury dishes. Here's how you can use them in your cooking:
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Roast Them for Extra Flavor
Dry roast fennel seeds in a pan for a few minutes to enhance their aroma and flavour. Use them as a garnish for curries, soups, or salads.
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Add to Spice Blends
Fennel seeds are vital in many spice blends, such as garam masala and Chinese five-spice powder. They add depth to marinades and rubs.
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Brew into Tea
Steep fennel seeds in hot water for a soothing digestive tea. Add honey and lemon for extra flavour.
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Infuse Oils
Heat fennel seeds in oil to create a fragrant base for stir-fries and sautéed vegetables.
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In Baking
Their sweet, liquorice-like taste makes fennel seeds a delightful addition to bread, cookies, and cakes.
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Use in Pickling
Fennel seeds are often used in pickling recipes to impart a subtle sweetness to vegetables.
Final Words
Fennel seeds are a flavorful and nutritious ingredient that can boost your meals and health. These seeds are excellent in improving digestion, reduce weight and enhance your cooking.
If you're new to fennel seeds, incorporate them into simple recipes like teas or roasted vegetables. Just remember to use them in normal amounts to avoid potential side effects.
This article would be an amazing guide for those exploring natural and wholesome ingredients. It will help maintain a healthy lifestyle.
FAQ
Are Anise Seed and Fennel Seed the same thing?
While anise and fennel share a similar flavor profile, they are different plants. Fennel seeds come from the fennel plant (Foeniculum vulgare), while anise seeds are derived from the Pimpinella anisum plant. Fennel seeds are more significant and slightly milder in taste than smaller, more intense anise seeds.
