HomeHealth-and-wellnessTop Health Benefits Of Fennel Seeds (Saunf) That You Should Know

Top Health Benefits Of Fennel Seeds (Saunf) That You Should Know

Have you ever considered the health benefits of adding fennel seeds to your diet? Fennel or Saunf as it is commonly known, is used for cooking and also comes with various medicinal attributes. There are many health benefits of eating fennel seeds although you can consume the bulb as well. The fennel plant’s crunchy bulb and seeds possess a mild, liquorice-like flavour. Nevertheless, the flavour of the seeds is more intense due to the presence of powerful essential oils. The plants are usually white and green while the flowers are yellow. Fennel has a long history of usage in India.


So, if you are looking for a simple way to enhance your health, read on to discover the amazing saunf benefits.

Nutritional Value of Fennel Seeds

While there are many uses of fennel seeds, both medicinally and in daily cooking, knowing about its nutritional profile is essential. Let us learn what makes fennel seeds so beneficial for regular consumption. Here is a list of its nutrients.

  • Vitamin E
  • Vitamin C
  • Calcium
  • Potassium
  • Vitamin K
  • Zinc
  • Magnesium
  • Selenium
  • Iron
  • Antioxidants like polyphenol
  • Organic compounds such as Anethole
  • Fibre


Benefits of eating fennel seeds

Fennel contains a variety of phytonutrients and flavonoids that have anti-inflammatory, antibacterial, and antioxidant effects, in addition to minerals and vitamins. These seeds contribute to fennel’s therapeutic reputation. 

1. Fennel Seeds Eliminates Bad Breath 

Fennel seeds are one of the oldest and most popular ingredients used in almost every Indian household, whether for cooking or as a mouth refresher. Saunf has an essential oil that refreshes breath with its anti-bacterial attributes. They enhance saliva secretion and destroy unwanted bacteria. Simply chewing a few fennel seeds will keep bad breath away!  

2. Improves Your Digestion 

Fennel seeds have vital essential oils which enable the secretion of enzymes and digestive juices to boost digestive abilities. They have fenchone, Anethole, and estragole which are also come with anti-inflammatory attributes. They help in tackling bloating of the stomach, indigestion or constipation. You can drink fennel tea periodically for this purpose. This is also one of the fennel seeds water benefits as our elders used to say for ages. 

3. Keeps Blood Pressure in Check 

One of the biggest fennel seeds uses is the regulation of blood pressure levels. They contain potassium which helps in balancing blood fluid and controlling blood pressure and heart rates alike. Nitrite is the crucial element increased in saliva by fennel seeds and works to check blood pressure. 

4. Tackles Asthma and Similar Illnesses 

The presence of phytonutrients in large numbers in fennel seeds works in clearing the sinuses considerably. They ensure relief for illnesses like bronchitis or asthma. 

5. Fennel Seeds Boosts Lactation 

You already know that Anethole is a key component of fennel seeds. But did you know that this enables the stimulation of galactagogues? These are elements that enhance lactation and increase the secretion of milk. 

6. Improves Skin Health 

There are numerous fennel seeds benefits for skin. Extracts help in combating damages from free radicals while enhancing overall longevity of skin cells. They come with selenium, zinc and potassium which help in regulating hormonal activity and maintaining blood oxygen balance. They are also helpful in the treatment of rashes, acne and dryness of the skin. 

9. Saunf works as a Blood Purifier 

Fennel seeds are natural blood purifiers. They contain fiber and essential oils which combine for this purpose, while eliminating toxic elements from the body. 

10. May help in Reducing Cancer Risks 

Studies have also found how fennel seeds may come with anti-cancer attributes due to their antioxidants. These help in beating free radicals and combating what is known as oxidative stress

11. Enhances your Eyesight 

Another benefit of consuming fennel seeds is that you automatically improve your eye health. Vitamin A in these seeds is highly beneficial for the eyes. Fennel seed extracts have sometimes been used for glaucoma treatments as well. 

12. Helps you Lose Weight 

Weight loss is merely one of the many benefits of including fennel seeds in your daily diet. These small seeds are packed with nutrients that help keep your body healthy. Here is how fennel can help you lose a few extra pounds.

Containing adequate fibre, fennel seeds promote that feeling of fullness which keeps cravings away. They help in boosting your metabolism and thereby ensuring weight loss. You may drink fennel seed powders/extracts in warm water while on an empty stomach.  


13. Helps with constipation, bloating, and indigestion 

Fennel seeds have essential oils that have antispasmodic and anti-inflammatory properties and can thus be useful in treating constipation, bloating, and indigestion.
Additionally, the essential oils of fennel help in breaking down food and ensuring the digestive system functions smoothly. Individuals with irritable bowel syndrome (IBS) can particularly benefit from fennel seed extracts.

Other benefits of consuming fennel seeds or saunf

1. Anti-bacterial properties

Fennel seeds are known for their antibacterial properties and have been used for centuries in traditional medicine. These tiny seeds are rich in antioxidants and have antimicrobial properties that can help fight against harmful bacteria and yeast, including Staphylococcus aureus, Candida albicans, and Escherichia coli, in the body.


2. May be helpful in mental health conditions

Fennel seeds have been found to offer potential mental health benefits. Studies have shown that fennel seed extracts may be used in treating cognitive disorders, including Alzheimer’s disease and dementia.


3. May relieve menopausal symptoms in women

There is some evidence that fennel seeds may provide relief from menopausal symptoms that include relieving hot flashes, improving sexual function, relieving vaginal dryness and itching, sleep disturbances, and pain during sex. This may be attributed to the oestrogen-like properties of fennel, which might help regulate hormone levels in menopausal women.
By incorporating fennel into their diet, menopausal women may be able to manage their menopausal symptoms naturally and improve their quality of life.


4. Promotes bone health

Calcium is important for bone strength. A calcium deficiency might raise the likelihood of bone fractures and osteoporosis. Fennel is also high in calcium, which helps in keeping your bones in good health.


5. Promotes heart health

Incorporating fennel seeds into your diet may have numerous benefits for heart health. Fennel is high in fibre, which has shown to reduce risk factors for heart disease like high cholesterol.


Additionally, fennel seeds are rich in important nutrients such as potassium, magnesium, and calcium, which all play crucial roles in maintaining heart health. For instance, potassium-rich foods can help reduce high blood pressure, which is a significant risk factor for heart disease.


6. May increase breast size in women

Although not extensively studied, preliminary evidence suggests that consuming fennel seeds may increase breast size in women. This may be due to the oestrogen-like effect demonstrated by fennel seeds.

7. May aid in lowering cholesterol levels

The fennel extracts may have the potential to reduce cholesterol levels. Additionally, these extracts may help reduce the build-up of triglycerides in the coronary arteries.


Ways to include fennel seeds in your diet

There are many ways to include fennel seeds in your everyday life. Here are some ideas:

  • Add them to your tea: You can add a teaspoon of fennel seeds to your regular tea for a flavour twist.
  • Use them as a spice: Fennel seeds have a slightly sweet and liquorice-like flavour, making them a great addition to savoury dishes like curries, soups, and stews.
  • Sprinkle them on salads: Toasted fennel seeds can add a delicious crunch to salads.
  • Use them in marinades: Crushed fennel seeds can be used in marinades for meats or vegetables to add a hint of flavour.
  • Incorporate them into baked goods: You can add fennel seeds to baked goods like bread, muffins, and cakes for a unique taste.
  • Roast them as a snack: Roasting fennel seeds and seasoning them with salt can make a tasty and healthy snack.


Remember that fennel seeds are very flavourful, so a little goes a long way. Experiment with different ways of incorporating them into your meals and find out what works best for you.

Fennel Seeds Side Effects

Fennel seeds are safe when consumed moderately. However, there are still some risks that you should be aware of. 

  • Fennel comes with estrogenic attributes. It may not be suitable for pregnant women. 
  • It may also hinder the growth and development of the fetus owing to its estrogenic nature. 
  • Fennel seeds may also react with specific types of medication. 
  • Although uncommon, allergic responses to fennel are possible. The precise number of cases of fennel allergies is unknown; however, if you happen to have an intolerance or allergy to peaches, you may be at a high risk of fennel sensitivity. Individuals may experience symptoms such as rashes, hives, swelling, and itching.


Hence, you should always consult your doctor before choosing any fennel seed powder, extract, or supplement. 

The Bottom Line

The fennel plant offers multifarious health benefits for everyone. The seeds and bulb both offer great nutrition and several other long-term advantages. Consumption of fennel seeds may go a long way towards improving eye health, heart health and gut health, along with helping you lose weight as well. You can also expect to keep bad breath away along with enhancing the appearance of your skin as well. You can always consume fennel seeds in the powder or extract forms. Munching on them is also beneficial otherwise. Try them today for better wellness. 


Is eating Saunf daily good for health? 

Yes, Saunf can help you regulate blood pressure and purify the blood. It also offers many other benefits including better heart, skin and heart health. It also helps you overcome digestive disorders and lose weight simultaneously. 

Are there any health benefits of fennel seeds? 

Yes, fennel seeds will help you maintain healthy blood pressure levels while lowering cancer risks at the same time. They also help in blood purification, tackling skin issues and enhancing eyesight. Fennel seeds are also considered good for weight loss and reducing constipation or bloating. 

Can I drink fennel seeds water every day? 

You can drink fennel seed water on a regular basis to combat digestive issues. You can also consider fennel tea for this purpose. Fennel seeds help in relieving digestive issues through stimulating gastric enzyme production. 

How much Saunf should be eaten daily?

You should always consult your doctor regarding the amount of Saunf to be consumed each day. On average, consuming approximately 6 grams or a teaspoon of fennel seeds is recommended each day. You can also integrate them into your regular meals. 

Who should not eat fennel seeds? 

Pregnant women should avoid fennel seeds, since it comes with estrogenic attributes. Those suffering from endometriosis or ovarian cancer should also avoid consumption of fennel seeds. It also applies for those with uterine fibroids or similar issues. 

About The Author

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

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