How Much Fennel Seed Should I Eat Per Day? Fennel Seed has been used for both culinary and medicinal purposes for thousands of years. The origin is believed to be the Mediterranean and India, where fennel seed is still used today as a key flavoring in curry powders. It was used in ancient Rome both medicinally and in their cosmetics. Fennel seeds have a strong, sweet licorice-like flavor with a very subtle anise undertone.
How Much Fennel Seed Should I Eat Per Day
Yellow flowers can be found on the herb fennel (Foeniculum vulgare). Food is made from the dried seeds. Additionally, medication is made from the oil and dried seeds.
Originally from the Mediterranean, fennel is now grown all over the world. In terms of medicine, it might relax the colon, and it also seems to have a substance that might have estrogenic effects on the body. Fennel tastes similar to anise when used as a spice.
Fennel is used to treat menstrual cramps. It is also used to treat indigestion, menopausal symptoms, and excessive crying in newborns (colic), however the majority of these uses lack strong scientific backing.
What Are Fennel Seeds?
The plant’s blossoms are used to collect and dry the fennel seeds. They often have an oval form and a light green to tan tint. They have a similar sweet, licorice-like flavor to fennel bulbs and can provide an earthy, sweet flavor to recipes. They go particularly well with fish and meat.
What Are The Nutrients In Fennel Seeds?
| Nutrition FactsServing Size 87g | ||
| Amounts Per Selected Serving | ||
| Calories 27 | Calories from Fat 1 | |
| % Daily Value | ||
| Total Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 45 mg | 2% |
| Total Carbohydrate | 6 g | 2% |
| Dietary Fibre | 3 g | 11% |
| Protein | 1 g | |
| Vitamins | ||
| Amounts Per Selected Serving | %DV | |
| Vitamin A | 117 IU | 2% |
| Vitamin C | 10.4 mg | 17% |
| Vitamin D | ~ | ~ |
| Vitamin E (Alpha Tocopherol) | ~ | ~ |
| Vitamin K | ~ | ~ |
| Thiamin | 0.0 mg | 1% |
| Riboflavin | 0.0 mg | 2% |
| Niacin | 0.6 mg | 3% |
| Vitamin B6 | 0.0 mg | 2% |
| Folate | 23.5 mcg | 6% |
| Vitamin B12 | 0.0 mcg | 0% |
| Pantothenic Acid | 0.2 mg | 2% |
| Choline | ~ | |
| Betaine | ~ | |
| Minerals | ||
| Amounts Per Selected Serving | %DV | |
| Calcium | 42.6 mg | 4% |
| Iron | 0.6 mg | 4% |
| Magnesium | 14.8 mg | 4% |
| Phosphorus | 43.5 mg | 4% |
| Potassium | 360 mg | 10% |
| Sodium | 45.2 mg | 2% |
| Zinc | 2.5 mg | 1% |
| Copper | 0.2 mg | 3% |
| Manganese | 0.1 mg | 8% |
| Selenium | 0.6 mcg | 1% |
| Fluoride | ~ |
*values sourced from USDA, spices, fennel seed
Fennel seeds are a flavorful spice used in a variety of dishes. It has a wealth of healthy nutrients that have a variety of advantages. The seeds strengthen the liver, heart, and digestive systems. They may be especially helpful for women as they can reduce morning sickness and ease menstrual cramps. It is helpful for resolving a variety of hair disorders, including dandruff and hair loss, because it has natural antimicrobial characteristics. However, consuming too much can have negative effects. Limit your use of these and seek medical help if you notice any negative effects.
What Are The Benefits of Fennel Seeds?
1. May Improve Digestive Health
Heartburn, intestinal gas (including gas in infants), bloating, and even infant colic can all be treated with fennel seeds. The seeds contain carminative and antispasmodic properties. Other severe digestive disorders including irritable bowel syndrome can be treated with the help of the seeds’ vital components.
According to some sources, fennel seeds may also be effective in treating ulcerative colitis, diarrhea, and gastroesophageal reflux disease (GERD). More study is need in this area, though.
2. May Provide Relief From Asthma And Other Respiratory Ailments
Fennel seeds’ phytonutrients aid with nasal drainage. This might lessen asthmatic symptoms. Other respiratory conditions like bronchitis, a cough, and congestion are treated by the seeds’ expectorant characteristics. Fennel seeds’ sedative effects on guinea pig tracheal chains were investigated in a study. It was determined that the seeds might relieve bronchial tension. To understand the same effect in people, more study is necessary.
Instead, some people may get asthmatic symptoms from fennel seeds. Therefore, if you are at risk for developing asthma, consult your doctor.
3. May Benefit Breastfeeding Women
Anethole is found in fennel seeds. Some people think that anethole causes women to produce more milk because it mimics the effects of the estrogen hormone. Given that fennel seeds are galactagogues, they may be advantageous for lactating women. (substances that promote lactation).
4. May Combat Bad Breath
It has been reported that chewing fennel seeds can make your breath fresher. The seeds have an anise flavor. (or licorice). Your breath may be made fresher by just nibbling on 5 to 10 fennel seeds. The seeds may wash out the bacteria that cause bad breath and are thought to stimulate salivation. Fennel essential oil has antimicrobial qualities that aid in the battle against the bacteria responsible for foul breath. The more time you spend chewing the seeds, the more reviving you might feel.
5. May Help Fight Diabetes
Fennel essential oil may reduce blood sugar levels in diabetic mice, according to a 2008 study. Additionally a wonderful source of vitamin C are fennel seeds. Consuming the vitamin may lower blood sugar levels, but additional research is required to fully comprehend how this happens. In people with type 2 diabetes, the beta-carotene in fennel seeds may also lower cholesterol levels. Additionally, the glycemic index of fennel seeds is low. As a result, they can be a beneficial addition to a diabetes diet.
6. May Increase Breast Growth
There is limited research in this regard. Fennel is a popular ingredient in most ‘bust enhancing’ herbal products. This could be because it mimics the properties of human estrogen. Talk to your doctor before using fennel seeds for this purpose.
7. May Help Lower Cholesterol Levels
The methanol extracts of fennel were found to reduce cholesterol levels in mice. They also could reduce the deposition of fats (triglycerides) in the coronary arteries.
8. May Help Treat Edema
Edema is the swelling of tissues in the body due to excess fluid. Anecdotal evidence supports the efficacy of fennel seeds in treating edema. The anethole in fennel seeds may help in this regard.
9. May Boost Fertility
Fennel has estrogenic properties. Anecdotal evidence suggests that these properties may also boost fertility. However, more research is warranted in this regard.
10. May Regulate Blood Pressure Levels
Potassium is found in fennel seeds. The negative effects of sodium are known to be offset by potassium, which also controls the quantity of fluid in the bloodstream. Blood pressure may be lowered as a result.
According to anecdotal data, the calcium in the seeds may also reduce blood pressure. It might support maintaining blood vessel tone and steady heart rhythm. Fennel seeds include fiber, which may help control blood pressure levels.
According to research, nitrites found in fennel seeds may reduce blood pressure. Additionally, the seeds have magnesium. It is also recognized that this vitamin lowers blood pressure.
11. May Aid Hernia Treatment
Some sources mention the use of fennel seeds by traditional Chinese medicine for treating hernia. However, we need more research to confirm if they can be used in mainstream hernia treatment.
12. May Enhance Liver Health
Fennel seeds were found to suppress liver cancer cells in a 2011 study and boost the function of certain antioxidant cells in the liver. The liver enzymes’ performance may be enhanced by the selenium in fennel seeds. More study is need in this area, though. According to some publications, fennel seeds may also be useful in treating urinary tract infections.
13. May Promote Weight Loss
Fiber-rich fennel seeds may help with weight loss and prevent hunger cravings. The seeds might also enhance nutrient absorption and reduce fat storage. More study is need in this area, though.
The seeds of fennel are diuretic. They raise urine production and remove extra fluid from the body. Additionally, this could help you lose weight. But this weight reduction brought on by fennel seeds can actually be a result of water loss, not fat loss.
Intake of fennel tea can reduce appetite in overweight adults, according to a Korean study.
14. May Ease Morning Sickness
Fennel seeds may be used to calm the stomach and offer quick relief from morning sickness. Chewing fennel seeds or having fennel tea may help. Fennel seeds may also prevent stomach gas and encourage the expulsion of gas. They may help treat nausea as well. However, research is lacking in this regard.
15. May Improve Menstrual Symptoms
Preliminary studies have confirmed that fennel is safe and effective for easing menopause symptoms. It is also a known emmenagogue. The phytoestrogenic properties of fennel seeds may also help treat menstrual symptoms like cramps and hot flashes
How to use fennel seeds
Fennel seeds contain higher concentrations of oils than the fennel plant. For this reason, you only need to use a teaspoon to 1 tablespoon (about 2 to 6 grams) of dried, whole fennel seeds in most recipes.
If you’re making tea with fennel seeds, you’ll only need about 1 teaspoon. To use:
- Crush or grind whole fennels seeds just before you add them to your cooking or tea. This helps to release more of the oil and flavor.
- Add toasted fennel seeds to dishes to give them a sweet, licorice flavor.
- Make a simple tea by crushing a spoonful of fennel seeds and pouring hot water over them.
- Add a tablespoon of the seeds to batter for baked goods.
- You can also try a supplement. Fennel seed is available in capsule form. According to one manufacturer, the recommended dose is 3 capsules (480 milligrams) per day.
Some people use fennel and fennel seeds to make a natural gripe water for older babies. This water may help relieve symptoms of gassiness or colic in infants.
Can Eating Too Much Fennel Seed Be Harmful?
Serious fennel seeds side effects aren’t common.
As with any herbs or seeds that you use in large quantities, it’s important to use a trusted supplier and to pay attention to any recalls. In 2019, the Food and Drug Administration put out a warning that an online supplier of herbs was recalling recent fennel seed purchases. A large lot of seeds may have been infected with salmonella, the supplier found.
Tip
Serious fennel seeds side effects aren’t common. But some people may experience allergies or other side effects.
Understanding Fennel Seeds’ Side Effects
As with other ingredients, especially those that have both medicinal and culinary uses, research has been done on both fennel seeds’ benefits and many of fennel seeds’ disadvantages. In terms of potential fennel seeds’ side effects, they include:
- Carcinogen concern: A November 2018 review of research published in the Annals of Complementary and Alternative Medicine (ACAM) examined a compound found in fennel seeds, known as estragole, as a possible carcinogen. The European Medicine Agency has guidelines on safe amounts of estragole in fennel seeds, given that the natural compound can fluctuate within the fennel plant and its seeds. Most people do not exceed the safe amount of estragole through fennel consumption, according to ACAM. In addition, studies on mice in which liver tumors were caused by pure estragole may not be relevant, because humans appear to metabolize the compound more rapidly. If you use fennel seeds in abundance, asking your doctor about the issue may be relevant, depending on your medical history.
- Nipple discharge: Women, men and even children can get a condition known as galactorrhea, which causes a milky substance to leak from their nipples. Stimulating milk production is seen as one of many fennel benefits for nursing mothers, which is why it’s included in some lactation tea blends. But a similar hormonal reaction from ingesting large amounts of the seeds can potentially become an unwelcome fennel seed disadvantage.
- Sun sensitivity: If you take fennel seed regularly, you may be more prone to burning if you don’t wear sunscreen in bright conditions, or if you visit a tanning bed.
- Drug interactions: Because herbs and spices aren’t regulated by the Food and Drug Administration, there aren’t many official government agency warnings about drug interactions with fennel seeds. The pharmaceutical database Drugs.com suggests that women taking birth control pills use caution, because the seeds may make the pills less effective. Other potential drug interactions include Tamoxifen, a breast cancer treatment drug, and Ciprofloxacin, an antibiotic.
Warning
It’s crucial to pick a reputable provider and to be aware of any recalls when using big quantities of any herbs or seeds. The Food and Drug Administration issued a warning in 2019 informing consumers that a retailer of herbs online was recalling recently bought fennel seed. The supplier discovered that there may have been a huge batch of salmonella-contaminated seeds.
Are You Feeling Tingly?
Unaware that their symptoms are allergic ones or that fennel seed may be the cause, some persons suffer allergies to the fennel seed. The mouth and nose are where allergies to herbs and spices usually manifest themselves. Keep a food journal to check if fennel seeds or other substances you commonly consume may be to blame if your nose or sinus canals frequently feel itchy. The same safety measures apply if your lips enlarge, your tongue feels tingly or numb, or you experience any of these symptoms.
Fennel is listed in two categories of allergies by the Mayo Clinic, both of which are connected to pollen. The first is the birch family, which also contains various fruits, nuts, and root vegetables as well as the other herbs and spices often associated with fennel, such as anise, parsley, coriander, and caraway. The second category is the mugwort family, which also includes cruciferous vegetables, garlic, onions, certain fruits, fennel, and similar herbs and spices.
Additional food allergy symptoms can include hives on other parts of your body, an upset stomach, and wheezing in addition to swelling and tingling in your mouth and face. You can also develop increased sensitivity to sunlight. Extreme signs can include fainting or a sharp drop in blood pressure. It’s crucial to seek prompt medical attention for serious reactions.
HEALTH BENEFITS OF FENNEL
Fennel, known scientifically as Foeniculum vulgare, is a flowering plant that is widely used in culinary applications for its aromatic and flavorful seeds, leaves, and bulb. It has also been used medicinally for its various health benefits. Here are some potential health benefits of fennel:
- Digestive Health: Fennel has been traditionally used as a digestive aid. It contains volatile oils that can help relax the muscles of the gastrointestinal tract, reducing symptoms such as bloating, indigestion, and gas. Fennel seeds are commonly used in teas or as a spice in cooking to promote healthy digestion.
- Anti-inflammatory Properties: Fennel has anti-inflammatory properties that can help reduce inflammation in the body. It contains compounds such as flavonoids and phenols that possess antioxidant properties, which can help neutralize free radicals and reduce inflammation, potentially benefiting conditions such as arthritis and inflammatory bowel disease.
- Antioxidant Activity: Fennel is a rich source of antioxidants, including vitamin C, vitamin E, and various phytonutrients, such as flavonoids and carotenoids. These antioxidants can help protect the body against oxidative stress, which is known to contribute to aging and various chronic diseases, such as cardiovascular disease and cancer.
- Respiratory Health: Fennel has expectorant properties that can help loosen mucus and soothe coughs, making it beneficial for respiratory health. It has been used traditionally to relieve symptoms of respiratory conditions such as coughs, colds, and bronchitis.
- Hormonal Balance: Fennel has estrogen-like properties, which may help regulate hormonal balance in the body. It has been used traditionally to ease symptoms of menopause, such as hot flashes and mood swings.
- Oral Health: Fennel has antibacterial properties that can help fight oral bacteria and promote oral health. Chewing on fennel seeds or using fennel-infused mouthwash may help freshen breath, reduce gum inflammation, and promote overall oral health.
- Nutritional Benefits: Fennel is a good source of various nutrients, including vitamin C, potassium, fiber, and folate. These nutrients are essential for overall health and well-being and can support various bodily functions, such as immune function, heart health, and digestive health.
It’s important to note that while fennel is generally considered safe for most people when consumed in food amounts, excessive intake of fennel supplements or essential oil may cause adverse effects. As with any herbal remedy, it’s always best to consult with a healthcare professional before using fennel or any other herbal supplement, especially if you have any underlying health conditions or are pregnant, breastfeeding, or taking medications