Fennel seeds, also known as “saunf” in the subcontinent, have a whole host of health benefits. They can be used in various teas (like in our Best Indian Masala Chai Tea Recipe ), used in cooking or used as a condiment after food to improve digestion. This is done in both Pakistan and India where colourful, sugar-coated fennel seeds are given after meals to help with digestion. Or masala chai is given, again to help with digestion.
Fennel seeds contain powerful anti-oxidants like Kaempferol and quercetin. These substances are able to remove harmful free radicals from our bodies which leads to a decrease in the risk of cancer, illness and reduce the ageing process.
The seeds are also high in fibre. Out of 100g of seeds, a whopping 40% is fibre. The roughage helps to increase the bulk of the food you eat, and help you to get rid of it quicker too. Fibre is key to maintaining good gut health and easing constipation.
Additionally, the fibre binds to bile salts (which are produced from cholesterol) which helps to reduce the amount of cholesterol that is reabsorbed by the body. This helps to maintain low cholesterol levels in the body, as well as clear out the colon. The fibre, with the help of the anti-oxidants, are able to ensure that the colon mucosa is kept healthy which reduces the risk of colon cancer.
The seeds are a vitamin mine with many important vitamins stored in the seeds in high concentrations. Vitamin A, Vitamin E, Vitamin C, thiamine, pyridoxine, riboflavin and niacin are all present in fennel seeds.
Furthermore, Fennel Seeds are rich in copper, iron, calcium, potassium, manganese, selenium, zinc and magnesium. Both copper and iron are required for the production of red blood cells, while zinc is used in enzymes that regulate factors such as digestion and growth and development. Manganese is also used in enzymes, most notably the antioxidant enzyme superoxide dismutase. Moreover, potassium helps to regulate heart rate and blood pressure.
Fennel seeds also contain important essential oil compounds, (which are all diffused into your masala chai tea!). Anethole, limonene, anisic aldehyde, pinene, myrcene, fenchone, chavicol and cineole are all know to have carminative, digestive, anti-oxidant and anti-flatulent properties.
What’s more is that fennel seeds are known to relieve menstrual problems. Fennel seeds advocate and coordinate menstrual flow. Phytoestrogens in fennel seeds help with premenstrual syndrome, painful menstruations, lactation in mothers and even breast enlargement. It is also known to increase libido in both sexes.
Other benefits of fennel seeds include:
- Eliminates bad breath
- Helps to reduce water retention
- Reduces asthma symptoms
- Improves eyesight
- Improves the appearance of skin by reducing acne
- Increases memory and brain function
For more nutritional information, you could check out the USDA nutritional database for fennel seeds.
To conclude, fennel seeds or “saunf” are incredibly beneficial. They aid with digestion, have powerful antioxidant properties and are full of vitamins and minerals to give your body a boost in many ways. This is why it’s included in our indian masala chai recipes!
