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One of the many varieties of the herb fennel plant yields the spice known as fennel seeds. They taste like licorice and are sweet and potent.

It is customary to use fennel seeds in Italian cuisine. However, they can be used in any kind of cuisine, and Western society has recently welcomed inventive fennel seed usage in cooking.

Health Benefits

Fennel seeds are used medicinally to cure a variety of conditions around the world, from poor gas to menstrual cramps. Research has supported some of these uses, while others are still being investigated.

Loss of weight

Sometimes fennel seeds are promoted as a weight-loss aid. The idea that fennel seeds can help with weight loss may have some validity.

According to a preliminary study, consuming fennel seeds decreases hunger and considerably lowers overeating at meals. Fennel seeds might be beneficial for persons whose obesity is brought on by food cravings and overeating. To verify the effect, however, additional research is required. Before utilizing fennel seeds to aid with weight management, see your doctor.

Prevention of Cancer

Anethole, a significant component of fennel seeds, has been demonstrated to possess anti-cancer potential.

Anethole is effective at killing breast cancer cells and halting the spread of both breast and liver cancer cells, according to research. Although this research have not yet moved outside the lab, preliminary results are encouraging.

Increase Milk Production for Breastfeeding Women

Sometimes breastfeeding mothers struggle to produce enough milk to meet their babies needs. That issue might be resolved with fennel seeds. An important component of fennel seeds called anethole mimics estrogen and may aid in promoting milk production.

Consuming fennel seeds may boost prolactin, the hormone that stimulates milk production, according to some research. Ask your doctor if drinking fennel seed tea could help if you’re breastfeeding and experiencing a decrease in milk production.

Reduces Gas 

Fennel seeds are supposed to help with gas reduction because of their great digestive qualities and antibacterial nature. This seed facilitates smooth bowel movement without a lot of gas buildup by enhancing digestive function. Additionally, because of the antibacterial properties of the seed—primarily the chemical component anethole—it stops bacteria from initially proliferating and generating gases.

Fights Bad Breath

A particular fragrant essential oil found in fennel seeds has antimicrobial effects that can assist to make your breath smell better. The savory fennel seeds boost saliva production, which aids in destroying dangerous microorganisms. It is a quick and easy at-home treatment for foul breath. Your breath might be made fresher by munching on 5 to 10 fennel seeds.

Helps to Improve Eyesight

Your eyes can benefit greatly from a handful of fennel seeds. It contains vitamin A, which is crucial for healthy eyes. Fennel seed extract was formerly effective in treating glaucoma.

Improves Skin Appearance

By shielding it from free radical damage and lengthening the lifespan of skin cells, fennel extract works wonders for the skin. They are rich in minerals including zinc, selenium, and potassium. These minerals are essential for regulating hormones and keeping your blood’s oxygen levels balanced. They are frequently used to treat a variety of skin conditions, including rashes, dryness, and acne.

Improves Digestive Health

Because fennel seed essential oils are beneficial, they encourage the secretion of digestive enzymes and fluids, which enhances digestion. Anethole, fenchone, and estragole are compounds found in fennel seeds that have antispasmodic and anti-inflammatory properties. Constipation, indigestion, and bloating are all well-treated by them. Drink fennel tea to maintain your digestive system happy and healthy for improved results. Fennel seeds also contain fiber, and despite their tiny size, they have a significant level of fiber. Your gut health may be further enhanced by this. Fennel seeds contribute to better heart health by increasing the amount of fiber in your diet, as higher fiber diets have been associated with a lower risk of cardiac illnesses in multiple studies.

Helps to Regulate Blood Pressure

Potassium, which is abundant in fennel seeds and controls blood fluid balance. Your heart rate and blood pressure are better managed. Fennel seeds, according to the study that was published, raise the level of nitrite in saliva. A natural substance called nitrite regulates blood pressure levels.


In addition to their other health benefits, fennel seeds are rich in:

  • Vitamin C
  • Calcium
  • Iron
  • Magnesium
  • Potassium

Nutrition in a Serving

Here are the nutrition facts for one teaspoon (2 grams) of fennel seeds:

  • Calories: 7 kcal
  • Protein: 0.3 g
  • Fat: 0.3 g
  • Carbohydrate: 1 g
  • Fiber: 0.8 g
  • Potassium: 34 mg
  • Calcium: 24 mg
  • Iron: 0.37 mg
  • Magnesium: 7.7 mg
  • Manganese: 0.13 mg

Things to Look Out For

Although it’s okay to consume entire fennel seeds in moderation, the high chemical levels included in many supplements or essential oils might not be. One of the main components in fennel seeds called anethole has characteristics that are comparable to estrogen. It can affect prescriptions and have unanticipated negative effects when consumed in big doses.

According to one study, using fennel essential oil on pregnant rats led to the death of the embryos. Before utilizing supplements or essential oils containing fennel seed if you are pregnant, speak to your doctor.


The information provided at this site is only meant for educational purposes and is not meant to replace medical care from a qualified health care provider. The reader should speak with their doctor to assess whether the information is suitable for their condition due to individual needs that are specific to them.

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