Fennel seeds are the small, greenish-brown seeds of the fennel plant (Foeniculum vulgare), a flowering herb related to carrots and parsley. They have a sweet, aromatic flavor with hints of licorice, anise, and mild citrus, making them popular in cooking and traditional medicine across many cultures.
Fennel seeds are commonly used as a spice or seasoning in dishes such as breads, desserts, teas, spice blends, and savory recipes. They are also known for their digestive benefits and are often chewed after meals to freshen breath and aid digestion. Beyond culinary uses, fennel seeds are valued for their antioxidant, anti-inflammatory, and antimicrobial properties.
Approximate nutritional value of fennel seeds per 100 grams:
| Nutrient | Amount (per 100g) |
|---|---|
| Energy | 345 kcal |
| Protein | 15.8 g |
| Total Fat | 14.9 g |
| – Saturated Fat | 1.6 g |
| Carbohydrates | 52.3 g |
| – Sugars | 0.9 g |
| Dietary Fiber | 39.8 g |
| Calcium | 1196 mg |
| Iron | 18.5 mg |
| Magnesium | 385 mg |
| Phosphorus | 487 mg |
| Potassium | 1694 mg |
| Sodium | 88 mg |
| Zinc | 3.7 mg |
| Vitamin C | 21 mg |
| Vitamin B6 | 0.2 mg |
Fennel seeds offer several health benefits, including:
- Aids Digestion: Fennel seeds help reduce bloating, gas, and indigestion, promoting overall digestive health.
- Rich in Antioxidants: They contain compounds that protect cells from oxidative damage and inflammation.
- Supports Heart Health: Fennel seeds may help lower blood pressure and cholesterol levels.
- Anti-Inflammatory Effects: Their natural compounds can reduce inflammation and alleviate pain.
- Boosts Immunity: Fennel seeds have antimicrobial properties that support the immune system.
- Regulates Blood Sugar: They may help stabilize blood sugar levels.
- Bone Health: High in calcium and magnesium, fennel seeds contribute to strong bones.
- Hormonal Balance: Traditionally used to support hormonal balance and relieve menstrual discomfort.