Fennel Seeds | An Overall Overview

Throughout history, people have been captivated by herbs and spices due to their unique aroma, which has led them to study and apply them in various fields.

Only a few medicinal herbs in the world can match the long history of fennel, having been used for centuries because of its multiple health benefits, so we will take you on an interesting journey throughout this article to explore fennel’s health advantages, how to use fennel and its seeds, as well as possible side effects, precautions, and more. let’s take a look at Fennel Seeds | An Overall Overview

What are Fennel Seeds?

Fennel is a tasty culinary herb and medicinal plant, it is distinguished by its yellow flowers, feathery leaves resembling dill, and green and white appearance. 

Fennel seeds are long and thin with a brown or pale green color and are characterized by an intense licorice-like flavor due to their essential oil content.

Fennel Seeds | An Overall Overview

Fennel scientifically known as Foeniculum Vulgare, appears to be a perennial plant that originated on the Mediterranean coast of southern Europe and the north of Africa, yet it is widespread and can be found now almost anywhere in the world in dry lands close to large rivers or the sea.

The seeds are dehydrated and used in food. Additionally, the oil and dried seeds are utilized in medicine and in seasoning different dishes.

Traditional and Contemporary Uses

Traditional medicine has made considerable use of fennel to treat a variety of illnesses.

Ayurveda, Unani, Siddha, and other traditional Indian and Iranian medical systems that practice alternative and balanced medicine all use fennel. Its stem, fruit, leaves, seeds, and entire plant are all utilized in various ways for medicinal purposes to treat a range of illnesses.

Roasted fennel seeds are utilized in different regions of Pakistan and India as a mouth freshener and to stimulate digestion.

Natural light green dye made from leaves is used as a culinary coloring agent, in cosmetics, and to color textiles and wooden goods. Fennel flowers and leaves can be combined to create dyes in yellow and brown.

Fennel is also used in the veterinary field, fennel seeds for horses have been found to relieve flatulence and improve horses’ kidney and liver functions, also the seeds stimulate milk production in lactating mares. 

Are Anise and Fennel the Same Thing?

You may have wondered if anise is similar to fennel in some ways, as their seeds have the same shape and both are known for their unique licorice flavor, but actually, they are completely different.

Fennel is a source of vitamin A, potassium, and vitamin C, while anise is a good source of calcium and iron.

How to Use Fennel Seeds?

Fennel seeds play a major role in Asian and Sri Lankan cuisine as part of their well-known “masala spice blends,” which are the foundation for a wide range of curries made with meat, fish, and vegetables.

French and Italian cuisines are famous for using fennel in seasoning and flavoring.

If you want to try using fennel seeds in your daily diet, we will help you in the following lines:

1. You can add roasted fennel to your recipes to enjoy the sweet licorice flavor.
2.  Add a tablespoon of seeds to your dough to add a unique flavor to your baked products. 
3. Add grind seeds to your cooking to obtain more flavor.
4. Make tea by adding a teaspoon of crushed or whole seeds to a cup of boiling water.

Nutrition facts

Both fennel seeds and fennel are low in calories but rich in nutrients, fennel seeds are rich in vitamin C, which is a powerful antioxidant that protects cells from harmful free radicals, they are also rich in minerals such as calcium and magnesium that enhance bone health.

1 teaspoon of fennel seeds provides:

• calories: 7 grams.
• carbohydrates: 1 gram.
• fat: 0 grams.
• protein: 0.3 grams.
• sugar: 0 grams.
• fibers: 1 gram.

Health Benefits of Fennel Seeds

The health benefits of fennel are numerous, the herb has been widely used since ancient times as an important medicine for various diseases and disorders.

In the following lines, we will discuss the most potential benefits of fennel:

1- Benefits for bone health:

It contains minerals such as calcium, phosphate, and magnesium that support strong bones, it also contains iron and zinc, which are crucial for bone matrix formation.

2- Blood pressure and heart health benefits:

Having too little potassium in the diet can make someone more susceptible to high blood pressure, and since fennel is rich in potassium, it can lower high blood pressure.

Significant levels of fiber can be found in fennel. Because fiber helps lower blood levels of low-density lipoprotein (LDL) and total serum cholesterol, it lowers the risk of heart disease.

3- Digestion:

Because of its high fiber content, fennel can prevent constipation and enhance digestion.

4- Cancer:

Research on animals and in vitro gave the partial view that fennel may be a source of anticancer effects. The antioxidants contained in it protect cells against the damage of free radicals, and the connections linking selenium with detoxification from harmful cancer-causing aggregates were established. It’s unclear, though, if humans would experience the same results.

Benefits for Female

Fennel seeds show some remarkable benefits for females, Here are some interesting benefits:

•  Infertility: They boost fertility in women, so using fennel seeds for conceiving may be good for infertility.
•  Menopause: Fennel has significantly been found to contain an alleviating component for menopausal symptoms like the dryness of the vagina and inflammation.
•  lactation: Fennel seeds contain anethole, an estrogen-mimetic compound, so it can stimulate milk secretion in lactating mothers, The seeds can also increase prolactin, which stimulates milk production. 

Fennel Seeds Tea

How to make fennel seeds tea is very easy, Here are the steps:

1- Boil a cup of water.

2-Add 1 teaspoon of fennel seeds and steep for 5-10 minutes.

3- Strain the mixture.

4- Add honey if you prefer and stir.

Fennel seed tea is strongly beneficial as it relieves flatulence, speeds digestion, clears mucus from the airways, and stimulates urination. 

 Side Effects of Fennel

According to the Food And Drug Administration, fennel is a safe herb, but there are rare side effects for its usage, like nausea, and vomiting, especially when consuming large amounts. It could also cause severe allergic reactions in some people.

Precautions

• Patients taking beta-blocker medicines should be careful when consuming fennel, as it is rich in potassium, beta blockers can increase potassium blood levels, causing hyperkalemia.
• Pregnant women should consult health care professionals before using fennel because there is not adequate information about its safety during pregnancy.
•  It should be taken with caution during breastfeeding, as it can cause damage to the infant’s nervous system.
• Since fennel has an estrogen-like effect, hormone-sensitive conditions such as ovarian cancer, breast cancer, uterine cancer, or endometriosis should avoid fennel.  

Interactions

• Anethole found in fennel seeds has estrogen-like properties and can interfere with some medications, like birth control pills, and decrease their effect.
• Beta-sitosterol, a compound present in fennel, may decrease the potency of Tamoxifen, a drug used for breast cancer.
• Fennel may decrease the absorption of Ciprofloxacin antibiotic, so avoid taking fennel with it.
• Anticoagulant drugs slow blood clotting, and fennel also may slow blood clotting, so there is a risk of bleeding or bruising when taking these medications with fennel.

How to Prepare Fennel Seeds?

Fennel seeds have an aromatic and sweet taste and are used in flavoring recipes like curries and Italian dishes. Incorporating fennel seeds in Italian sausage is necessary as it gives the Italian sausage its special unique taste.

It is better to toast or grind the seeds before using them to get the maximum flavor from them.

Cut the fennel bulb’s stalks off at the base where they grow and slice it vertically to prepare it. Prepare the bulb, stalks, and leaves of the fennel in several ways, such as:

1.  sautéing the leaves and stalks with onions for a simple and quick side dish or using the stalks as a foundation for soup or stock.
2. presenting roasted fennel bulbs as an appetizer and combining sliced fennel with a range of your favorite fresh veggies to make a light and crunchy salad.

What is a Good Substitute for Fennel Seeds?

You may have wondered what fennel seeds taste like. Fennel has a specific licorice flavor similar to anise, although this distinct flavor seems to be hard to replace with other spices, some decent substitutes can give the same fennel flavor, like:

• Anise.
• Licorice roots.
• Caraway seeds.
• Dill.
• Cardamom.
• Cumin.
• Celery seeds.

How to Cook with Fennel Seeds

Fennel seeds can be powdered or used whole after toasting, how to crush fennel seeds to be used as powder is so simple, you can use a spice grinder or simply use a mortar and pestle to grind them.

They go very well with tomato-based sauces, roasted vegetables, fresh fish dishes, and beef and chicken.

How much Fennel should I consume?

One teaspoon to a tablespoon (2-6 grams) of dried whole fennel seeds is suitable to use every day; consuming large amounts should be avoided to prevent unpredictable side effects that may occur.

How to store Fennel?

Dried fennel seeds should be stored in an airtight container, and fresh fennel should be wrapped in a kitchen towel and refrigerated for up to 10 days.

Fresh fennel can also be frozen in a freezer-safe plastic bag for up to six months, pickled fennel is also a good way to store fresh fennel, to get a delicious fennel pickle, add vinegar, lemon zest, and fresh dill. 

Where to Buy Fennel Seeds?

If you want to buy fennel seeds for planting or just for cooking, you can easily find them in the dried spices section of supermarkets or online stores.
I hope that answered  about whole your questions about Fennel Seeds | An Overall Overview

Conclusion

You should start having it as a continuous diet so that your body can gain the numerous health benefits attributed to fennel. Nevertheless, it is good to know that fennel is a herb of great value, though there are just very few scientific sources and many of the health claims about it are not yet exhaustively proved.

FAQs

Who should not use fennel seeds?

Fennel is generally safe, but pregnant women have to avoid it as it may be unsafe, also nursing mothers are advised to use it with more caution because it can directly affect an infant’s nervous system.

 Is Fennel good for females?

Yes, as it helps decrease symptoms of menopause and dysmenorrhea.