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  Fennel or saunf (Foeniculum vulgare) as it is commonly known in Hindi is native to Southern Europe and is a plant that is grown extensively all over Europe, Middle-Eastern, China, India, and Turkey. Fennel seeds have been used since ancient times because it was known to symbolize longevity, courage, and strength. It has long … Continue reading Know a spice – Fennel Seeds

 

Fennel or saunf (Foeniculum vulgare) as it is commonly known in Hindi is native to Southern Europe and is a plant that is grown extensively all over Europe, Middle-Eastern, China, India, and Turkey. Fennel seeds have been used since ancient times because it was known to symbolize longevity, courage, and strength. It has long been an essential ingredient for its medicinal values because of its healing benefits.Apart from medicinal values, it is also known to be rich in anti-oxidants, essential compounds, health benefiting nutrients, vitamins and minerals. Fennel seeds are also known to be rich in dietary fibre.

What’s packed in the fennel seeds?

Antioxidants

Fennel seeds contain numerous flavonoid anti-oxidants like kaempferol and quercetin that are known to remove the harmful free radicals from the body and help in protect it from various degenerative neurological diseases, infections and in some cases also cancer.

Dietary Fibers

Fennel seeds are known to be a rich source of dietary fiber. Approximately 100gms of fennel seeds is known to provide 39.8 g of fiber. Most of the roughage that it provides is metabolically inert insoluble fiber that helps to increase the bulk of the food by absorbing water. Regular consumption of these seeds is known to alleviate the constipation problem and promote a healthy digestive system. 

Health compounds

Fennel seeds contain health benefiting compounds such as anethole, limonene, anisic aldehyde, pinene, myrcene, fenchone, chavicol, and cineole. These health compounds are known to have antioxidant properties, aid in digestion and possess anti-flatulent properties.

Rich in Vitamins

Fennel seeds are a storehouse of essential vitamins like Vitamin A,E and C and it is also packed with B-complex vitamins like riboflavin, pyridoxine, thiamin and niacin. 

Source of minerals
 
Fennel seeds are packed with concentrated source of minerals that include potassium, zinc, magnesium, copper, calcium and iron.
  • Copper aids in the production of the red blood cells.
  • Iron is a major component in the red blood cell formation. 
  • Zinc is known to help enzymes to regulate growth and development and aid in sperm generation
  • Potassium is an important component of cell and body fluids and it helps to keep the heart control as well as the blood pressure in check.

 

How to consume

Fennel seeds are a cooling spice and the combination of all the essential nutrients makes it a powerful antioxidant that makes it the perfect solution to combat digestive issues and provide relief from digestive tract maladies.  You can eat these seeds post a meal to let its juices work effectively or brew it as a tea. Limit the daily intake to not more than 2-3gms when you  are chewing the seeds and about 7 gms when you brew it as a concoction.

Brewing Fennel Tea

Boil about ½ teaspoon of fennel seeds in a 250 ml of water for 5 minutes in closed pot. Cool the mixture and drink this all through the day. Include fennel seeds a part of your daily routine for better digestive health.

Image: wiki

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