10 Science-Based Health Benefits of Fennel Seeds

Health Benefits of Fennel Seeds

Fennel Seeds are popularly known as “souf” or “Sounf” in the Hindi language. These herb-like seeds are full of rich flavor, health benefits, and also, a super-strong smell. From the culinary cabinet to books of medicinal research, fennel seeds are no less than a magic ingredient that has been shining out always. Coming from the carrot family, these herbs have a minty flavor and yellow flowers which are a win-win herb in the Indian kitchen. They have a slight minty flavor which is neither strong nor too light. 

Exploring the food word in Indian kitchen and audience, people love to have fennel seeds after every meal. The reason is it acts as a mouth freshener and is best for digestion as well.  The miracles of the fennel don’t stop here, this magical ingredient has loaded benefits for your health and wellbeing.

Nutritional values of Saunf (Fennel Seeds):

Though we consider fennel as a herb, it is somewhere close to the family of carrot and celery. There are generally two types of fennel. One is known as the Florence fennel and the other one is called herb fennel. Herb fennel is what we use in the Indian kitchen as spices and the Florence fennel is commonly found in western cuisines. 

Though it is still not defined as an herb worldwide on a true note, right from beauty to health experts agree on the natural and obvious benefits of this ingredient. One cup of fennel typically contains  20 percent of the daily requirement of vitamin C, which is one of the most beneficial vitamins in our diet. 


 87 g of fennel seeds on average contains,

  • 360 milligrams (mg) of potassium
  • 45 mg of sodium
  • 838 international units (IU) of vitamin A
  • 43 mg of calcium
  • 10.4 mg of vitamin C
  • 0.64 mg of iron
  • 0.041 mg of vitamin B-6
  • 15 mg of magnesium

Note: Fennel Seeds in Hindi known as Saunf.

Fennel Seeds Benefits

Benefits of saunf
Health Benefits of Fennel Seeds

1. Good in removing bad breath

Fennel seeds have numerous benefits to take care but to begin with, it cures bad breath problems in those who face them despite brushing their teeth twice daily. The important essential oil in fennel seeds helps to control the bad breath and gives you a fresh feel.  Just take a handful of fennel seeds and munch them for 5 to 10 minutes.

If you want a homemade solution to bad breath, you can read our article on Best Homemade Mouthwash for Fresh Breath and Healthy Gums

2. Improves digestion

Recommended by experienced doctors, fennel seeds are bound to increase the digestion process of your stomach and prevent constipation as well. The digestive juices in fennel seeds improve digestion at a fast rate. Fennel seeds are full of anethole, fenchone, and estragole that act as antispasmodic and anti-inflammatory in your body.

One of the best ways to adapt to having this incredible juice is to soak it in water for 3 hours and drink the water. The fiber levels in fennel seeds also contribute to maintaining your heart rate and avoiding any further heart diseases.

3. Improves your hair roots

Fennel seeds contain some hormonal nutrients which strengthen the root of your hair. They have loaded nutrients that work without your roots to strengthen every hair strand and give you shiny beautiful hair. We’d recommend you all try 2 tbsp fennel seed with 4 tbsp coconut oil and apply it evenly on your scalp. Try this mask once a week and you’ll see a noticeable difference.

Read more, Best Homemade Keratin Hair Treatments for Dry, Dull, or Frizzy Hair

4. Deeply cleanses your skin  

No beauty guru reveals the complete secret of their beauty, but we are always on board to research and help our readers with the major secret hacks. Fennel seeds are an excellent agent to exfoliate your skin. They deeply cleanse your skin and clear out all the clogged pores.

Simply boil 1 tbsp of fennel seeds and 1 tbsp oatmeal to prepare your face scrub. Gently take the mixture in your hand and rub it on your face, wash it off with cold water, and pat dry. 

5. Helps to fight acne

Fennel seeds help to fight acne. The antiseptic properties help to moisturize skin and clear off the fungal infections on your skin. Grind fennel to fine clear powder and mix 1 tbsp fennels powder with 1 tsp yogurt and ½ tsp honey. Apply the mixture to your face, wait for 10 minutes and wash off with cold water. You’ll see a great difference in your skin within a few weeks.

Also, read Best Homemade Turmeric Face Packs for Acne, Fairness, Tanning, Pimple, and Dull Skin

6. Regulate blood pressure level

The current scenario and lifestyle have made people prone to certain Blood pressure issues which become so severe over time that people are required to take medicines. Fennel seeds are a side remedy that has successfully proved to be one of the natural blood pressure regulators.  Researchers have found out that fennel seeds add up to the nitrite in saliva which keeps a check on your blood pressure level. It’s truly interesting how one ingredient stands to take care of so many issues straight.

7. Improves skin texture and elasticity

Already sounds cool right! we love how the fennel extract is a driven source to improve your skin texture and elasticity. The minerals in Fennel seeds help to balance out the oxygen in your blood which keeps your face plump and glowing. The loaded amount of minerals such as potassium, selenium, and zinc help to calm down the skin and cure acne and ashes on the skin. Amazing right? remember a pro tip here, your skin needs care first from the inside than outside. Make sure you take all the required ingredients to keep it well and good.

8. Promotes weight loss

Another fact that probably the entire world is running behind right now. Weight loss has become such a massive issue that everybody around suffers from this toxic idea even if one doesn’t need it. Fennel seeds are a natural element that is considered a strong appetite suppressant and helps you in keeping out of heavy snacking habits. The high fiber in the fennel keeps you full for a long time and the digestive property helps to burn the previous undigested food as well.

9. Improves lactation

We aren’t quite sure about this but some studies have shown that fennel seeds stimulate the galactagogues which ultimately adds up to an increase in the secretion of milk.

10. helps to avoid symptoms of colic

Colic is a situation in which most parents and elders fail to understand the actual cause. At such times, a safe approach is needed and fennel can be one of them, Fennels seeds are full of antispasmodic properties which help to relax the muscles and relieve discomfort instantly. Some researchers claim that fennel tea is made from fennel oil and fennel works great to get rid of colic. Though science still needs a little verification on this but consuming natural fennel tea is not harmful and can be the first approach in the case of colic.

These are the best and science based health benefits of Saunf or Fennel seeds. Consume fennel seed in required quanity to avoid any side effects.

Side effects of Fennel Seeds:

For once where we are ready to include fennel seeds in our diet and enjoy its unlimited benefits, there are some disadvantages as well. You can’t deny the universal fact that with every pro there are some cons as well for everything around us. Similarly, fennel seeds have some disadvantages as well. Let’s have a look at these disadvantages

1. Not suitable for pregnant ladies

Fennel seeds are not suitable for pregnant ladies at all. 

Fennel seeds are believed to stimulate the uterus and hence are believed to be dangerous for pregnant ladies to consume in large quantities. It may lead to premature delivery if consumed in large quantities.

2. May cause allergy

Asthma patients need to take care before consuming fennel seeds in large quantities. It may cause some allergy or inverse reactions under circumstances. 

3. Chances of skin infection

Fennel seed or fennel oil consumption can cause rashes or blisters in certain people. Fennels are no doubt one of the most used herbs in the skincare and health sector, but just like other herbs, they also have their disadvantages which can cause some great serious issues in the future. The phototoxic compounds present in fennel seeds react with your skin which can also lead to some other serious problems such as fever, chills, headaches, etc. Make sure you consult your doctor before adding fennel to your daily routine.

4. Chances of pre-mature Thelarche

It is a premature condition that leads to the early formation of the breast in the puberty stage of girls. Since the body has its growth and development stage, extreme level consumption of fennels seeds or fennel tea may force certain growth and changes in the body pre-maturely. Make sure you regulate the fennel consumption either as tea or raw herbs.

5. Advised dosage

Fennel is one of those magical herbs which mostly has its benefits in some or another way. There are indeed very few disadvantages to this herb. Or else, it’s a complete win-win ingredient from the drawers of kitchen cabinets to the easy accessibility in the market. But yes, there are some precautions to be taken when it comes to the dosage of fennel consumption. 

Read more, Best Home Remedies for Menstrual Pain and Cramps

Please do not exceed a considerate pinch of fennel seeds if you are taking them raw. And if are taking it in powder form, make sure it’s all-natural.

We truly do not recommend any market brand for fennel powder or fennel oil. These have certain chemicals in them and are not safe always to take in without proper advice. Nothing too much is good for your health so keep that in mind.

So to conclude, fennel seeds are indeed one of the best and most natural ingredients right from your kitchen cabinet to resolve basic day-to-day issues, but in the meantime, make sure you don’t take it as a solution in the long run. Consult your doctor if you find anything to be abnormal while consuming fennel seeds and specify to your physician that you’ve been consuming them.

Do share with us if you come across any more benefits and side effects of fennel seeds from your personal experience.

Stay safe, stay happy

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