All food lovers will agree that one needs some post-food refreshment in the form of churan, digestive golis, or fennel seeds (Saunf). Indians are famous for their culinary choices and normally consume saunf after meals to aid digestion. India is one of the largest exporters of fennel seeds.
The flavor of fennel seeds
Saunf or fennel seeds are also used as mouth fresheners as they offer instant refreshment with their sweet flavor. Consuming fennel seeds is a simple and effective home remedy to combat bad breath. The tiny fennel seeds also offer extraordinary medicinal and culinary benefits.
The aromatic herb from which fennel seeds are derived mainly grows in India and the Mediterranean areas.
The nutritional profile of Saunf
Fennel seeds are packed with various nutrients. They are high in different micro and macronutrients and low in calories.
Fennel seeds are loaded with–
- Minerals– Calcium, Iron, Magnesium, Potassium, Selenium, and Zinc.
- Vitamins C, E, and K.
- Antioxidants- such as polyphenol.
Let’s look at some health benefits of fennel seeds
1: Mouth freshener as it combats foul breath
Fennel seeds have an aromatic oil with antibacterial properties. It freshens your breath. Fennel seeds increase the secretion of saliva that kills harmful bacteria. Chewing 8-10 fennel seeds can instantly freshen your breath.
2: Boosts digestive health
The essential oils found in fennel seed stimulate the secretion of digestive enzymes and juices that boost your digestion. Many components in fennel seeds act as anti-inflammatory and antispasmodic. These components help control indigestion, bloating, and constipation.
3: Regulate blood pressure
Fennel seeds are a rich source of potassium that helps regulate the fluid amount in the blood. It controls your blood pressure and heart rate.
4: Alleviates respiratory ailments like asthma
The phytonutrients present in fennel seeds help to clear sinuses. Fennel seeds also aid in bronchial relaxation which in turn alleviates symptoms of congestion, bronchitis, and asthma.
5: Boosts lactation
Mothers and grandmothers offer fennel seeds in India to lactating mothers. A component found in fennel seeds stimulates milk secretion.
6: Improves skin texture
Fennel is rich in zinc, selenium, and potassium. These products help protect the skin from free radical damage and improve skin texture. Many components present in fennel seeds can treat ailments like skin dryness, acne, and rashes.
7: Blood purifier
The fiber content of fennel seeds and essential oils present in fennel seeds purify the blood and flush out toxins.
8: Anti-cancer properties
Fennel seeds have powerful antioxidant properties that prevent the development of cancer.
9: Boosts eye health
Fennel seeds are rich in vitamin A, an essential vitamin for the eyes. Include a handful of fennel seeds for good eye health.
10: Promotes weight loss
Fennel seeds are known to boost metabolism. They are also rich in fiber and may aid in weight loss.
Consuming fennel seeds daily with a balanced diet and workout helps you to shed extra pounds quickly. Learn more about the gut health benefits of fennel seeds here.
How to consume fennel seeds?
One can consume a tablespoon of fennel seeds daily for good health.
Some key spice mixes have fennel seeds as one of their main ingredients. Fennel seeds are often used in Tadka or tempering of dishes and also in Chutneys and pickles.
You can have roasted fennel seed powder with warm water on an empty stomach.
For better results, consume fennel tea to keep your digestive tract healthy and happy.
Quick recipe for fennel tea
- Boil fennel seeds in water. Turn off the flame and let the concoction sit for 10 minutes.
- Add lemon and honey.
- Stir and drink warm. You can consume the seeds also.
What to look for while buying Fennel seeds and how to store them
The fresh and best quality fennel seeds are bright green and not faded. Always choose unwrinkled and plump seeds with a strong fennel aroma.
Store fennel seeds in a cool and dark place away from the sunlight in an airtight glass container. Try consuming the fennel seeds within six months.
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