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Fennel seeds, known as “Saunf” in Urdu, come from the plant Foeniculum vulgare, which is part of the carrot family. These aromatic seeds are widely used as a flavorful spice in cooking and are native to the Mediterranean region. Saunf is valued for its unique taste and is often used to aid digestion, freshen breath, and add a distinctive flavor to various dishes.
Saunf is a good source of:
According to the experts, it contains ample amounts of Vitamin C, which is a powerful antioxidant that protects your body from the damage of reactive oxygen species. A serving of fennel seeds contains vitamin C equivalent to 1% of the daily recommended dietary intake.
Most commonly people consume one tablespoon as a serving of fennel seeds. Thus the nutritional values you get from one tablespoon (6 grams) of dried fennel seeds are:
| Calories | 19.8 |
| Fiber | 2.3 grams |
| Carbohydrates | 3 grams |
| Protein | 0.9 grams |
| Fat | 0.6 grams |
| Cholesterol | 0 grams |
Along with these nutrients, it has various other benefits for your body. You can consume them daily. However, make sure you do not overeat them as it causes adverse effects. You should consume everything in an optimal amount.
There are various benefits of saunf for your health. They can be described as:
Saunf can help in keeping your blood pressure well under control. Therefore if you are hypertensive, it should be a component of your diet.
Experts have found that chewing fennel seeds can increase the levels of nitrate in the saliva. Nitrate has vasodilating effects, which means it dilates your blood vessels so that the blood can travel with ease. In this way, it helps in lowering blood pressure.
Fennel seeds are also rich in potassium. Since sodium and potassium work in opposite ways, consuming a potassium-rich diet can help lower sodium salt. Sodium retains water and leads to increased blood pressure.
Therefore too much sodium can lead to increased blood pressure. Fennel seeds can also help in keeping your blood pressure under control by giving you an ample amount of potassium.
Keep in mind that fennel seeds are not a substitute for your blood pressure medications. You must take them on time and in the same quantity as prescribed by your healthcare provider. You can incorporate fennel seeds in an optimal amount along with medications to keep blood pressure under control.
Consuming fennel seeds daily can lead to a healthy digestive system. It works by increasing the secretions of digestive enzymes and juices that help facilitate digestion. Fennel has antispasmodic and carminative effects which in turn help relieve digestive system symptoms such as flatulence, bloating, and heartburn.
These effects can also help in relieving the symptoms of health conditions like inflammatory bowel disease and gastroesophageal reflux disease.
Fennel seeds also contain fiber that can help relieve constipation and keep you full for a long time. In this way, your digestive tract remains healthy and happy.
Fennel seeds can help you in conceiving a child. It has a direct impact on the female’s fertility. It is because it mimics the female hormone estrogen that helps in regulating the menstrual cycle.
Women who are unable to conceive even after a year of unprotected sex should take saunf as medicine. However, you should continue the other medications as prescribed by your physician. And always consult with them before the intake of any herbs or spices.
Along with other various benefits, fennel seeds can help you look beautiful too. They impart shine and glow to your skin. Moreover, they have antimicrobial effects that make them work against acne, hence preventing them too. In this way, you can have clear and acne-free skin.
Fennel seeds have antioxidant effects that scavenge the reactive oxygen species that cause damage to your skin. Hence with its use, you can have skin free from fine lines and wrinkles. To get fresh and rejuvenated skin, you must incorporate fennel seeds into your diet.
Fennel seeds can help improve your eyesight. They are rich in Vitamin A, which eventually helps in better vision. Moreover, they contain a compound called anethole-that improves the protein content of the eye lens. In this way, it slows down the degeneration of the lens due to cataracts. Fennel seeds can also help get rid of inflammation and watery eyes.
Diabetic people need to take extra care of their eyes because they are at risk of diabetic retinopathy. Along with keeping the blood sugar levels under control, incorporating fennel seeds in the diet is also a good idea.
Saunf can act as a galactagogue- a substance that promotes milk production from the breasts. Therefore it can be helpful for nursing mothers who have decreased milk secretion. During breastfeeding, consuming fennel seeds can help you in feeding your child with ease.
Saunf contains a compound called phytoestrogens that mimic the activity of estrogens. Since estrogen hormones have bone protecting nature, they can help prevent fractures and osteoporosis. Therefore fennel seeds can also lower the risk of osteoporosis.
At menopause, the woman’s body has very low levels of estrogen, which puts them at risk of developing osteoporosis. Fennel seeds if taken at that time can help in the protection of bones. Therefore you must incorporate fennel seeds in your diet for bone health, especially if you are reaching menopause.
Fennel seeds can help in weight loss, because:
However, that does not mean that you keep eating everything and tend to lose weight with saunf. They can only help if you practice a healthy lifestyle.
Fennel seeds contain a compound known as anrthole. It has shown some cancer-fighting abilities. Therefore it may help cancer patients in slowing the progress of the disease. However, these studies have not progressed much. Do not substitute your medications with fennel seeds. Take them as prescribed by your physician.
Saunf is loaded with nutrients and has amazing benefits for your health. Therefore you should consume them in an optimal amount daily. You can directly chew the seeds or drink their tea.
Although they have various benefits for your body, they are not a substitute for your medicine. Therefore you should take the medicines on time as prescribed by your doctor. Before incorporating fennel seeds into your diet, you must consult your nutritionist. Make sure you do not overconsume them.
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