Fennel Seeds Benefits in Weight Loss, Nutrition, and Recipe

fennel seeds
Fennel Seeds Benefits

Fennel seeds are a spice derived from one of various herb fennel plants. They have a strong, sweet flavour that is akin to licorice.

Fennel seeds have long been utilised in Italian and Indian cuisines. They can, however, be used in any form of dish, and in recent years, Western culture has opened its doors to new and inventive uses of fennel seeds in recipes.

Because of its numerous medicinal benefits, people from various civilizations choose to consume fennel seeds.

For example, Indian families frequently ingest fennel seeds after a meal to promote healthier and faster digestion.

Fennel seeds are frequently associated with ‘longevity,’ and are recognised for providing a variety of nutritional characteristics that aid in the improvement of a human body’s well-being.

Furthermore, fennel seeds provide a concentrated amount of certain nutrients that are essential for blood pressure regulation as well as water retention within our bodies.

What exactly are Fennel Seeds?

Fennel seeds have a crispy exterior and a moderately sweet flavour. It is also commonly used as a breath refresher.

Fennel seeds are derived from fennel plants and resemble anise seeds in appearance. They are high in Vitamin K, Vitamin E, manganese, copper, zinc, and phosphorus, and are a rich source of Vitamin C.

One serving of fennel seeds includes 1% of the RDI (Recommended Daily Intake) for Vitamin C, which serves as a powerful antioxidant in your body, protecting your skin from sun, smoke, or pollution damage.[1]

7 Fennel Seeds Benefits

fennel seeds benefits

Fennel seeds contain potent antioxidants and phytonutrients, making them a highly nutritious source with numerous health advantages, including the following:

1. Fennel lowers blood pressure.

A study published in the Journal of Food Science found that eating fennel seeds increases the quantity of nitrite in saliva.

Nitrite is a naturally occurring substance that regulates blood pressure. Furthermore, fennel seeds are high in potassium, which aids with blood pressure and heart rate control.

2. Fennel is beneficial to skin problems.

Fennel seeds contain nutrients such as selenium, calcium, and zinc when consumed on a regular basis.

These minerals are essential for hormone balance as well as maintaining the oxygen balance in your bloodstream. These minerals provide a cooling and relaxing effect on the skin, giving it a healthy radiance.

Fennel seeds also have ayurvedic characteristics that aid in the treatment of other skin conditions such as rashes and dryness.

Applying a fennel seed paste to the skin is extremely useful since the aforementioned minerals are absorbed by the skin, keeping it moist, clean, and healthy.

3. Fennel is a blood purifier.

fennel seeds purifies blood

The critical fibre and essential oils in fennel seeds are thought to be extremely beneficial for draining out sludge and toxins from our bodies, thereby aiding in blood purification and maximum nutrient absorption.

The polyphenol antioxidants in fennel seeds also contain anti-inflammatory qualities, which aid in the fight against bacteria and viruses, keeping you safe from sickness.

4. Fennel Aids in Eye Improvement

Including a couple teaspoons of fennel seeds in your diet on a regular basis can help improve your vision.

They have a high concentration of vitamin A, which is required for good vision. Extracts from fennel seeds were utilised to treat glaucoma patients in the past.

5. Fennel Reduces Water Retention and Appetite Suppression

Drinking fennel tea on a regular basis aids in the removal of excess fluids from the body. Fennel tea acts as a diuretic.

It also aids in the prevention of urinary tract disorders and the removal of toxins from the kidney. It also has diaphoretic characteristics that aid in sweat stimulation.

Another advantage of drinking fennel tea is that it aids with hunger suppression. One cup of fennel tea contains essential oils that assist to decrease hunger. Many dietitians recommend drinking fennel tea before meals to reduce calorie consumption and aid in weight loss.

6. Beneficial in cases of bloating, IBS, indigestion, and constipation

Fennel seeds include essential oils such as anethole, fenchone, and estragole, which contribute to the anti-inflammatory and antispasmodic qualities, making them an important source for treating constipation, bloating, and indigestion.

These components play an important role in breaking down food in the body and keeping your digestive system running normally. People suffering from IBS would benefit greatly from fennel seed extracts.

The oils aid digestion by improving the function and generation of gastric juices and enzymes, thereby keeping your digestive system healthy.

7. Fennel Lowers Cancer Risk

The seeds have strong free radical scavenging capabilities. Because of the presence of antioxidants, fennel seeds aid in the neutralisation of free radicals, which are responsible for the development of cancer.

As a result, it aids in combating oxidative stress while also protecting the body from various malignancies of the breast, stomach, and skin. It has chemomodulatory properties for the patient.

Weight Loss with Fennel Seeds

Fennel seeds are frequently regarded as an essential food to include in diets for weight loss. Consuming it on a regular basis, in conjunction with an active and healthy lifestyle, aids in weight loss.

Weight loss is only one of the many benefits of including fennel seeds into your daily diet. These small seeds contain a plethora of strong nutrients that help to keep the human body healthy. Here are some of the ways fennel can help you lose a few extra pounds.

Fennel seeds are high in dietary fibres, which help to delay digestion. This means that after eating one serving of fennel seeds, you won’t feel hungry for a long time, which can help you avoid overeating.

Furthermore, the presence of antioxidants in fennel seeds aids in the body’s absorption of vitamins and minerals. Another advantage of antioxidants is that they aid in the breakdown of lipids and carbohydrates in the body, hence preventing weight gain.

Fennel seeds also contain diuretic qualities, which aid in the removal of toxins and other toxic fluid from the body. A fennel seeds drink called Variyali Sherbet is a much preferred alternative to fennel seeds tea.

Also Read – Aloe Vera Juice: Uses, Benefits, Nutrition, and Recipe

This acidic drink is popular in India and is typically consumed during the summer months to keep the body hydrated and cool. Variyali Sherbet not only aids in weight loss, but it also aids in detoxification, acid elimination, and stress reduction.

This is due to the abundance of antioxidants found in fennel seeds, such as zeaxanthin, lutein, beta-carotene, chlorine, manganese, zinc, selenium, phosphorus, and others, which are known for protecting the body from oxidative stress and enhancing the metabolic rate of a human body.

Here’s how to prepare a single glass of Variyali Sherbet:

Ingredients needed:

1 tbsp fennel seeds
2 quarts water (500ml)
1 1/2 cups rock sugar
5 cardamom pods, steeped
Ice cubes with black salt


  • In a food processor or mixer grinder, crush the fennel seeds and cardamom into a fine powder.
  • Soak the fennel and cardamom powder in 2 cups of water for roughly 8 hours.
  • The rock sugar must then be ground into a fine powder.
  • Fill a jar halfway with the soaked fennel and cardamom powder liquid.
  • Fill the container with a pinch of black salt.
  • Stir in the powdered sugar for 30 seconds.
  • Serve with ice cubes in a glass.


Fennel seeds are quite popular in India since they can miraculously treat an unending range of digestive diseases such as newborn colic, intestinal gas, heartburn, and more.

After a substantial meal, you can even use the seeds as a mouth refresher. As a result, we can see that fennel seeds provide a wide range of benefits, making them quite popular among people.

You should think about fennel seeds the next time you’re looking for a healthy food to add to your diet, because they can help you both in the short term and the long term.

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