What is Fennel Seeds?
Fennel seeds are a flavor made from one of many varieties of the herb fennel plant. They possess a sweet, strong flavor like the flavor of licorice. Foeniculum vulgare, also known as the fennel plant, is a flavorful culinary herb as well as a medicinal plant. The plants of fennel are both white and green having feathery, feathery-like leaves as well as yellow flower.
benefits of fennel and fennel seeds
benefit heart health
Fennel and its seeds can improve the health of your heart in a variety different ways, because they’re loaded with fibre which is a nutrient that has been proven to lower certain risk factors for heart disease such as high cholesterol.
One cup (87-grams) portion of fennel’s raw bulb contains 3 grams of fiber approximately 11 percent of the Daily Reference Value (DRV). Fiber-rich diets have been associated with a lower risk of developing heart disease. A review of 22 studies linked an increased intake of fiber in the diet with lower risk of heart disease. For each extra 7 grams of fiber you consume daily the risk of developing heart disease was reduced by 9 percent.
Fennel as well as its seeds have nutrients such as magnesium, calcium, and potassium that play a crucial role in maintaining your heart health. For instance, including ample potassium-rich foods in your diet could aid in reducing high blood pressure, which is a major risk factor for heart disease.
The seeds and fennel contain a wealth of nutrients. Here’s the nutrients of one cup (87 grams) of raw fennel bulbs along with 1 tablespoon (6 grams) of dried seeds of fennel.
Fresh fennel bulbs are an excellent food source for vitamin C which is a water-soluble vitamin essential to immunity in tissue repair, as well as collagen synthesizing.
Vitamin C is also an antioxidant that is potent within your body, shielding against the cellular damage due to unstable molecules known as free radicals. The bulb and the seeds contain manganese that is essential for metabolism, enzyme activation cell protection, bone growth blood sugar regulation and healing wounds. Apart from manganese, fennel and its seeds also contain minerals that are essential to bone health, like magnesium, potassium, and calcium.
It contains cancer-fighting properties
The vast array of potent phytochemicals in fennel can aid in preventing chronic diseases which include certain types of cancer. For instance, anetholeone of the most active ingredients found in the seeds of fennel has been proven to possess anti-cancer properties. A test-tube study revealed that anethole slowed the growth of cells and stimulated apoptosis or the death of cells programmed by the human breast cancer cell.
Another study in the test tube showed that fennel extract slowed the growth of breast cancer cells as well as induced cancer cells to die. Animal studies suggest that the extract of the seeds can help protect against liver and breast cancer. While these findings are encouraging however, more human research is needed before fennel extract or fennel is suggested as a possible alternative treatment for cancer.
Contain powerful plant compounds
The most notable benefits of fennel seeds is the potent antioxidants and phytochemicals they possess. Essential oil from the plant has been found to have greater than 87 volatile substances which include the antioxidants from polyphenols like rosmarinic acid quercetin, chlorogenic acid and Apigenin. Polyphenol antioxidants are powerful anti-inflammatory substances that have significant impact in your overall health.
Research suggests that those who consume diets high in antioxidants have an increased risk of developing chronic illnesses such as obesity, heart disease as well as cancer, neurological disorders as well as Type 2 Diabetes. In addition, more than 28 different compounds have been found in the fennel seeds, which include Anethole, Fenchone and methyl chloroform, and limonene. Test-tube and animal studies show an organic compound called anethole is believed to have anticancer, antimicrobial and antiviral and anti-inflammatory properties.
The plant compound limonene aids in fighting free radicals. It’s been proven to shield the cells of rat from damage caused by chronic illnesses.
beneficial to breastfeeding mothers
Fennel has been proven to possess galactogenic properties that means it can increase milk production. Studies suggest that certain substances that are found in anetholes, such as photoanethole and dianethole is responsible for the effects of galactogenesis the plant. Fennel can increase milk production as well as blood concentrations of prolactinwhich is a hormone that tells the body to make breast milk. But other studies showed no impact on the production of milk or weight gain for infants.
The negative side effects, like insufficient weight gain or difficulty eating, have been observed in babies whose mothers consumed lactation teas that contained Fennel. This is why women who are breastfeeding should consult their physician prior to taking fennel in order to boost the production of milk.
fennel can reduce appetite
Fennel seeds can not just enhance the flavor and depth of your meals, but also reduce appetite. A study of healthy women found that those who consumed 8.5 pounds (250 milliliters) of tea that contained the seeds of 2 grams prior to eating lunch were significantly more full and consumed less calories as compared to those who consumed an uninvolved tea. Anethole is one of the main components of the essential oil of fennel, may be responsible for the appetite-suppressing effects that the plants have. However, a different study of 47 women showed that those provided with 300 mg of the extract every day over a period of 12 weeks, gained a tiny amount of weight compared to the placebo group. The study also found that they did not suffer from less appetite.
The evidence in this field is not conclusive, and further studies are required to fully comprehend the possible appetite suppressing properties of Fennel.
The powerful antioxidants present in Fennel, including quercetin and vitamin C, can lower inflammation and the levels of inflammatory markers.
It benefits mental health
Animal studies have revealed that fennel extract can help to reduce memory loss due to aging. May relieve menopausal symptoms. While it may ease menopausal symptoms it can be dangerous for women who are pregnant. Due to its estrogen-like action there is concern about the possibility of teratogenicity-the possibility of causing disruption to the growth and development of the fetus.
In particular, fennel contains strong estrogenic properties. This means that it functions in a similar way to estrogen, a hormone.
Substitutes of fennel seed
Fennel is very like anise seeds due to the liquorice flavor they have, which makes it an ideal alternative to fennel seeds if you’re seeking something similar to anise seeds and also enjoys the licorice flavor.
Anise is smaller than the fennel plant, however it is more sour. It is commonly employed in recipes that are sweet, however it can be used the savory as well, instead of the fennel. Make sure to use the same amount of anise in the recipe as is required for Fennel.
Caraway seeds are an excellent alternative if you’re seeking a replacement for fennel seeds. Caraway seeds possess a similar anise the flavor of licorice.
The licorice flavor is more prominent in caraway than fennel and the flavor is bitter, not sweet.
However, in tiny amounts you can utilize it in dishes that have a savory flavor and you’re trying to recreate the earthy flavor of Fennel, while maintaining that liquorice undertone.
They are great in bread loaves like soda and rye breads, cabbage dishes and also in meat dishes. It is recommended to make use of a little less caraway than fennel. Add more when you think you require it.
Another excellent alternative to replace fennel seeds is Dill seeds. If you’ve ever had the pleasure of seeing a fennel plant, you’ll recognize that the fronds at the top are exactly similar to the dill.
Dill seeds are similar to fennel seeds but they are more similar in terms of taste. They don’t have the same sweetness like Fennel seeds, however they can be very effective when utilized in recipes that are savory.
They’re not as strong as fennel , so it might be beneficial to make use of slightly more than the quantities used for the fennel.
It is more of a tangy taste which is great for fish dishes as well as egg dishes. Keep in mind that anise or licorice seeds taste is less prominent.