Much is talked about the efficacy of seeds as they are nutrient-dense, rich in fibres and low in calories, attributes that are best suited for your sound metabolism and health, and when it comes to heart health and weight loss, the use of fennel seeds as an add-on to your lifestyle correction, diet and exercise, improves your nutrition profile. Dried fennel seeds are low in calories, high in fibre and packed with both macro and micro nutrients. They are rich in Vitamins C, E and K as well as minerals like calcium, magnesium, zinc, potassium, selenium and iron. Of course, they come loaded with antioxidants which reduce inflammatory markers in your body, the root cause of many of our chronic illnesses.
FENNEL SEEDS GOOD FOR HEART HEALTH
In the Journal of Food Science (2012), researchers from Anna University, Chennai, had shown how nitrites in fennel seeds play an important role in the cardiovascular system. The study results had shown that fennel seeds “contain significantly higher amounts of nitrites when compared to other commonly used post-meal seeds.” It also showed that chewing fennel seeds enhanced the nitrite content of saliva. Nitrites dilate blood vessels of the heart, reduce the stress on them, relax them and in the process improve blood flow to the heart muscle. Fennel also helps in angiogenesis or the formation of new blood vessels from pre-existing ones. It contains fibre which is good for any metabolic syndrome. The fibre takes care of cholesterol levels in the blood, thereby reducing the risk of plaques and heart attacks. In fact, the potassium content of fennel seeds helps maintain blood pressure.
HOW FENNEL SEEDS WORK ON WEIGHT LOSS
Since fennel seeds are rich in fibre and usually had after meals, they slow down digestion and help avoid sugar spikes. They also give a sense of fullness that keeps your hunger pangs at bay for longer periods. That’s why having fennel water or tea between big meals may take care of your urge to snack indiscriminately, keep your food intake in check, act as an appetite suppressant and help in weight management. The seed-soaked water also works as a diuretic and improves metabolism, something which is an asset in your weight loss journey.
IMPACT ON DIABETES
Some studies on mice have found that fennel seed extracts reduced blood glucose levels at a rate comparable to that of standard anti-hyperglycemic medication. But there is no study yet that proves this among humans. However, fennel’s soluble fibres may help regulate blood sugar spikes and improve blood sugar levels. Fennel seeds are rich in beta-carotene, another antioxidant that may help lower cholesterol levels in patients with Type 2 diabetes.
A SURE WAY TO IMPROVE GUT HEALTH
The digestive properties of fennel seeds are well-known, which is why they are served as a post-meal mouth freshener across India. The essential oils in the seeds stimulate the secretion of digestive juices and enzymes. The organic compounds anethole, fenchone and estragole are anti-spasmodic and anti-inflammatory and help in dealing with constipation, indigestion and bloating. Fennel tea is considered the best panacea for a healthy digestive tract. Several studies show that organic compounds like anethole have anti-cancer, anti-microbial, anti-viral and anti-inflammatory properties which keep stomach infections at bay.
HOW IS FENNEL GOOD FOR LUNG HEALTH?
Fennel seeds contain high levels of phytonutrients that clear sinuses, help in bronchial relaxation and consequently reduce symptoms of asthma, bronchitis and congestion.
GOOD FOR LACTATING MOTHERS
The anethole present in fennel seeds stimulates the galactagogues (substances that promote lactation) to increase milk secretion. Many studies suggest that anethole actually mimics the function of the hormone estrogen and becomes key for managing women’s health. Fennel seeds are a good source of iron and an amino acid called histidine, which increase haemoglobin in the blood and help in boosting maternal health.
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