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5 Healthy Benefits of Fennel Seeds

During this time you may be more familiar with the names of herbs such as ginger, turmeric, galangal, pepper and nutmeg. Fennel seeds may not be familiar to your ears. But actually, this one herb is also rich in healthy benefits.

Spices are part of a plant that is flavorful and has a distinctive and strong taste. Usually spices are used as an enhancer for the taste of food and preservatives. Not infrequently, this herb is sought because of its good properties for health. The benefits are also possessed by fennel seeds.

Fennel or in Latin called Foeniculum vulgare, is a scented medicinal plant. This plant is green and white, with furry leaves and yellow flowers. Fennel seeds have a sweet, slightly spicy ingredient that is often used to add flavor to the cuisine.

However, in addition to culinary uses, fennel seeds offer a variety of health benefits.




Here are five benefits of fennel seeds.

1. Rich in nutrients

One tablespoon (6 grams) of dried fennel seeds contains 20 calories, 2 grams of fiber, 2 percent of vitamin C, 7 percent of calcium, and 19 percent of manganese minerals. Apart from being low in calories, fennel seeds provide many important nutrients. Vitamin C, for example, is good for immune health, tissue repair, and collagen.

Vitamin C also acts as a powerful antioxidant in the body, protecting against cell damage due to free radicals. Fennel and fennel seeds are also equipped with manganese minerals, which are important for enzyme activation, metabolism, cell protection, bone development, regulation of blood sugar, and wound healing.

2. Contains strong plant compounds

The most prominent benefits of fennel seeds come from antioxidants and plant compounds they contain. Essential oils of this plant contain more than 87 volatile compounds, including polyphenolic acid, rosmarinic antioxidants, chlorogenic acid, quercetin, and apigenin.

Polyphenols are anti-inflammatory agents that have a strong effect on health. Studies show that people who take a polyphenol diet are at lower risk of heart disease, obesity, cancer, neurological diseases, and type 2 diabetes.

In addition, more than 28 compounds have been identified in fennel seeds, including anethole, fenchone, methyl chavicol, and limonene. Research in animals and test tubes noted that organic compounds have anti-cancer, anti-microbial, anti-viral, and anti-inflammatory properties. Even so, further research still needs to be done.

3. Fennel seeds can suppress appetite

A study was conducted on 9 healthy women. Some drink 8.5 ounces (250 ml) of tea made with 2 grams of fennel seeds before lunch, and some don't. As a result, those who drink tea with fennel seeds feel less hungry. They also consume fewer calories during meals than those who don't. Anethole, the main component of fennel essential oil, is believed to be the reason behind the benefits of fennel as an appetite suppressant.

4. Useful for the heart

Eating fennel can be beneficial for heart health. Fennel contains many fiber nutrients which 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 associated with a reduced risk of heart disease. A review of 22 studies related to greater dietary fiber intake with a lower risk of heart disease. With every additional 7 grams of fiber per day, the risk of heart disease drops 9 percent.

Fennel seeds also contain nutrients such as magnesium, potassium, and calcium, which play an important role in maintaining heart health. For example, incorporating potassium sources rich in your diet can help reduce high blood pressure, a risk factor for heart disease.

5. Fight cancer

Various powerful plant compounds in fennel can help protect against chronic diseases, including certain cancers. For example, anethole - the main active compound in fennel seeds - has cancer-fighting properties.

A study shows that anethole effectively suppresses cell growth and induces apoptosis, which is programmed for cell death, in human breast cancer cells. Another study observed that fennel extract stopped the spread of human breast cancer cells and caused cancer cell death.

Animal studies also show that fennel seed extract can protect the body from breast and liver cancer. Although promising, human studies are needed before fennel or extract is recommended as an alternative cancer treatment.

After reading the above about the healthy benefits of fennel seeds, you can now start adding this spice as one of the ingredients in the dish. However, use it as needed and not excessive.





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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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