Fennel Seed 500 g, 300 g, 100 g, 50 g

Fennel Seed – 500 g ($17.99), 300 g ($12.99), 100 g ($8.99), 50 g ($5.99)

Benefits:
Fennel is an antispasmodic, diuretic, pain-reducer, and fever-reducer. It also promotes gastric motility. In folk medicine, the herb was used for fish tapeworms, skin conditions, and various eye complaints, including conjunctivitis. Fennel is also used to stimulate appetite, to soothe digestion, and to hasten healing of muscle strains and hernia. According to the German Commission E, fennel oil and seed are approved for coughs, bronchitis, and dyspeptic complaints.

Nutrition
The main parts of the fennel plant are a good source of potassium, sodium, phosphorus, and calcium.

One average, raw fennel bulb (about 234 grams) contains approximately:

• 72.5                       calories
• 17.1 grams            carbohydrates
• 2.9 grams             protein
• 0.5 grams             fat
• 7.3 grams             fiber
• 28.1 mg                 vitamin C (47 percent DV)
• 969 mg                  potassium (28 percent DV)
• 0.4 mg                   manganese (22 percent DV)
• 63.2 micrograms folate (16 percent DV)
• 117 mg                    phosphorus (12 percent DV)
• 115 mg                    calcium (11 percent DV)
• 39.8 mg                 magnesium (10 percent DV)
• 1.7 mg                    iron (9 percent DV)
• 0.2 mg                   copper (8 percent DV)
• 1.5 mg                    niacin (7 percent Dv)
• 314 IU                    vitamin A (6 percent DV)
• 0.1 mg                    vitamin B6 (5 percent DV)
• 0.5 mg                    pantothenic acid (5 percent DV)
• 0.1 mg                    riboflavin (4 percent DV)

Fennel also contains:

• zinc
• selenium
• choline
• beta-carotene
• lutein
• zeaxanthin
• vitamin E
• vitamin K

Digestion  The anti-inflammatory properties of fennel may help reduce symptoms of inflammatory bowel disease (IBD). Fennel seeds are traditionally used as a digestive aid in various cultures. A 2022 study found that fennel seed extract protected against gastrointestinal inflammation in mice. While the protective effects of fennel might be useful for treating IBD symptoms, more studies are needed in humans.

Fennel is low in calories but rich in nutrients linked to many health benefits. The main fennel bulb is a plant-based source of potassium, sodium, phosphorus, and calcium. It is also high in essential fatty acids and magnesium. People can also use fennel seeds, leaves, and flowers in different ways. Research shows that fennel seeds may have antioxidant, anti-inflammatory, anti-fungal, and antiviral effects.

A 2020 systematic review found that digesting these seeds may also stimulate prolactin to help mothers naturally produce breast milk. A person can ingest fennel seeds in dishes. People can also steep fennel seeds, leaves, and flowers to make tea. Fennel tea may aid digestion and other gastrointestinal issues such as heartburn, bloating, loss of appetite, and colic in infants.

The fiber content in fennel helps to prevent constipation and promotes regularity for a healthy digestive tract. Fennel is included in the GAPS diet because of its ability to ease digestion. Since fennel contains seven grams of dietary fiber, it can help maintain a healthy digestive system.

The muscles in the digestive system need foods like fennel to provide bulk for the gastrointestinal muscles to push against and increase motility or movement. Because digestive problems like constipation and IBS are so common in adults, fennel makes a great addition to any diet. Additionally, fiber acts like a small brush as it moves through the digestive system, clearing the colon of toxins that could potentially cause colon cancer. Fennel itself can act like a laxative, helping with elimination of toxins.

Research published in the International Journal of Food Sciences and Nutrition indicates that fennel has a substantial body of data to support its digestion-enhancing activities. Researchers also point out ginger, peppermint, citrus fruits, dandelion and chamomile for their ability to aid digestion as well.

It is also common in certain cultures to chew fennel seeds after meals to help digestion and eliminate bad breath. Some of the oils found in fennel help stimulate the secretion of digestive juices. Fennel may also be beneficial for people with acid reflux. Adding it to your diet can help balance the pH level within your body, especially within your stomach, and can reduce reflux after meals.

Dyspepsia. Fennel relaxes the smooth muscle lining of the digestive tract to aid in digestion. It also helps in expelling gas and kills some types of bacteria. Both fennel seed tea and diluted fennel seed oil reduce intestinal spasms, but pure fennel seed oil can cause burning inflammation of the lower gastrointestinal tract.

Colic  Infant colic, although a relatively benign medical condition, can have a significant impact on new parents. Fennel oil has been shown to reduce pain and increase motility in the small intestine, making it can excellent natural remedy for colic. It also helps calm the infant and reduce abdominal distension.

In a 2003 study, researchers compared fennel oil with a placebo in 125 infants. The group treated with fennel was reported to have 65 percent less colic, measured by crying episodes, than those in the control group with no side effects. Although this research may be promising and many desperate parents may want to run out and get some fennel, there is not an established safe dose for infants at this time. The safest way to use it to treat infant colic is for a breastfeeding mother to drink fennel tea.

Bone  Due to the calcium content, fennel can help maintain bone strength and health. One cup of fennel contains about 43 milligrams of calcium, which can be helpful for those who don’t cook with enough foods high in the nutrient and may have a calcium deficiency.

Research shows that increasing calcium intake from dietary sources increases your bone mineral density. Calcium isn’t the only bone-strengthening nutrient found in the bulb. Fennel also contains magnesium, phosphorus and vitamin K, which all play a role in maintaining bone strength. The vitamin and mineral content in fennel contribute to building and maintaining bone structure and strength in the following ways:

• Phosphate and calcium: Both of these compounds are important in developing and maintaining strong bones.
• Iron and zinc: These are crucial for the production and maturation of collagen.
• Manganese: This mineral is necessary for bone matrix formation.
• Vitamin K: Studies associate low intakes of vitamin K with a higher risk of bone fracture.

Blood Pressure  Insufficient potassium intake can increase a person’s risk of developing high blood pressure. In addition, there is evidence that potassium, calcium, and magnesium decrease blood pressure naturally. All of these are present in fennel. Dietary nitrates in fennel and other foods have vasodilatory and vasoprotective properties. Because of this, they can help lower blood pressure and protect the heart. A 2018 study found that blood pressure levels were lower after taking nitrate supplements.

Fennel can help lower blood pressure and inflammation due to its high potassium content and low sodium content. Potassium works against sodium, helping fight high blood pressure in the body. Eating a diet that includes healthy potassium foods can reduce systolic blood pressure significantly when compared to a high-sodium diet. However, don’t expect lower blood pressure overnight. It takes about four weeks of consuming a high-potassium diet to see a drop in blood pressure.

Heart   Fennel is high in dietary fiber, which may help protect your heart. Fiber can help manage your cholesterol and blood sugar, reducing your risk of cardiovascular disease. The fennel plant and seeds also have antioxidant and anti-inflammatory properties. Chronic inflammation increases your risk of cardiovascular conditions like heart attack and stroke. Fiber decreases the risk of heart disease as it helps reduce both the total serum cholesterol and low-density lipoprotein (LDL) cholesterol in the blood. They can help reduce the overall risk of heart attacks and stroke by helping lower blood cholesterol to a normal level.

Vitamin B-6 and folate prevent the build-up of a compound called homocysteine by converting it into a different compound, methionine. When excessive amounts of homocysteine build up, it can damage blood vessels and lead to heart problems.

In 2018, a study published in the Journal of Menopausal Medicine found that when postmenopausal women used fennel to improve their cholesterol, it resulted in a slight positive change in LDL and HDL cholesterol, along with triglyceride levels. The fiber and potassium content make fennel a double benefit by reducing risk of cardiovascular disease by lowering both cholesterol and blood pressure. Fennel is also high in other potentially cardioprotective nutrients, such as folate and vitamin C.

Cancer  Selenium is a mineral found in fennel absent in many other fruits and vegetables. It contributes to liver enzyme function and helps detoxify some cancer-causing compounds in the body. Selenium can also prevent inflammation and decrease tumor growth rates.

Fiber intake from fruits and vegetables like fennel is associated with a lower risk of colorectal cancer. Vitamin C, vitamin A, and beta-carotene are potent antioxidants that can help protect cells against damage from free radicals.

Fennel has been used for centuries in Chinese medicine to help treat inflammatory conditions such as insect bites or sore throat. Its ability to decrease inflammation led researchers to investigate if its properties could be applied to other inflammatory diseases, including various forms of cancers.

Fennel contains an oil called anethole that has been shown in some clinical studies to act as a natural cancer treatment, helping reduce the growth of breast cancer cells. It is believed that anethole reduces inflammation that may lead to the development of cancer, although further research is needed to determine how it can be used exactly.

Other anti-inflammatory nutrients are also found in fennel, specifically selenium, a trace mineral that may help decrease cancer mortality rates. A large study of over 8,000 participants found that selenium did reduce mortality and decrease future incidences of cancer.

Vision  Macular degeneration is the leading cause of age-related vision loss. Although the exact cause is unknown, antioxidants that help reduce inflammation, such as certain flavonoids, vitamin C and zinc, may help improve vision or slow the progress of the disease. Fennel contains many of these vision-saving nutrients. Due to its high flavonoid, vitamin C and mineral content, it can help reduce oxidative damage and inflammation and may help prevent macular degeneration.

Immunity  The selenium found in fennel appears to stimulate the production of killer T-cells and modulates the immune system in other ways. Studies have shown dietary intake of selenium can improve immune response, especially to viral agents.

Metabolism  Fennel is a source of vitamin B-6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. The body can easily use these smaller compounds for energy.

Weight  Dietary fiber is an important factor in weight management and works as a “bulking agent” in the digestive system. These compounds increase satiety and reduce appetite, making an individual feel fuller for longer and lowering overall calorie intake.

A 2015 study found that females who drank fennel tea before a meal reported feeling fuller than females who had received a placebo, further suggesting that fennel may help suppress appetite. Fiber contains no calories but provides bulk, thereby increasing satiety. Humans do not have the enzymes required to break down fibrous foods — therefore it cannot be absorbed as calories.

Studies show that diets high in fiber can help people effectively lose weight. A 2001 study found that participants who added 14 grams per day to their diets, without changing anything else, ate approximately 10 percent fewer calories per day and lost about four pounds over a period of four months. Adding fennel to your diet may be a simple way to effortlessly feel more satisfied and possibly aid in weight loss.

Iron Absorption  Iron deficiency is one of the most common nutrient deficiencies globally and is the leading cause of anemia. Pairing high-vitamin-C foods, such as fennel, with iron-rich foods can improve the ability of the body to absorb iron.

Estrogen  Estrogen occurs naturally in fennel. It plays a central role in regulating the female reproductive cycle, and it can also determine fertility. A study on mice found that estrogen plays an important role in controlling factors that contribute to body weight, such as appetite, body fat distribution, and energy expenditure. Changes in estrogen levels can lead to weight changes.

Postmenstrual Syndrome  A 2020 study found that consumption of fennel seed powder reduced menopausal symptoms in postmenopausal women over 8 weeks.

A 2017 study in Menopause suggests that the use of fennel, a phytoestrogen, may contribute to improvements in menopausal symptoms. Researchers analyzed 90 women, ages 45 to 60, who had been postmenopausal for at least one year (no more than five years) and had at least moderate menopausal symptoms. Participants either received fennel or placebo capsules daily for eight weeks.

Fennel recipients saw significant improvements in symptoms, whereas placebo recipients did not. Researchers concluded that fennel may help ease menopausal symptoms in women with low estrogen levels as well as those who have experienced early menopause or have had a hysterectomy or oophorectomy. A larger trial, however, is needed to confirm these findings.

A 2018 systematic and meta-analysis published in the Journal of Menopausal Medicine found that when fennel is used to relieve menopausal symptoms, it helps reduce vaginal itching, dryness, sleeping issues and vasomotor symptoms, like night sweats, flushes and hot flashes. Fennel also helped improve sexual function and sexual satisfaction.

Breast Milk Production  Fennel is used as a galactagogue agent for women who are breastfeeding. Galactagogues increase the production of breast milk. Although the research on whether or not fennel is effective for promoting the production of breast milk, studies indicate that many women who do choose to use herbs as natural galactagogues tend to try fennel, milk thistle and goat’s rue most often.

Skin  Raw fennel is an excellent source of vitamin C. Vitamin C is essential to collagen synthesis, the skin’s support system. It works as an antioxidant to help prevent damage caused by the sun, pollution, and smoke.

Fennel is high in vitamin C, providing almost half of the recommended daily allowance in just one bulb. This nutrient is a potent antioxidant that may help reduce the free radical damage that can lead to premature aging. Research suggests that ascorbic acid is also necessary for the formation of collagen and a powerful tool in protecting skin’s appearance, making it an excellent choice to naturally slow aging. A deficiency in it is called scurvy, which manifests in the inability to properly form collagen, leading to bleeding gums and bleeding below the skin. Due to these functions, adequate intakes of ascorbic acid are critical for reducing the appearance of wrinkles and maintaining healthy skin. The RDA is 60 milligrams per day, and consuming more of it from whole food sources, like fresh fennel, will help keep your skin healthy from the inside out.

Asthma, Bronchitis, Coughs. Fennel also has a calming, antispasmodic effect on coughs and bronchitis. The Greeks use teas made from fennel and anise for asthma and other respiratory ailments. Both of these herbs contain creosol and alpha-pinene, which help to loosen bronchial secretions, although fennel seeds contain as much as 8,800 parts per million (ppm) of alpha-pinene, while anise contains only 360 ppm.

Anxiety  Fennel has been used traditionally to treat anxiety. According to a 2022 review, extracts from fennel may improve anxiety symptoms. However, most of these studies were done with animals or had small sample sizes. Because of this, more research may be needed.

Fennel vs. Anise vs. Licorice

Fennel

• Fennel is a plant in the carrot and celery family. It tastes similar to anise and is also highly aromatic.
• It contains anethole, an aromatic compound that’s believed to help fight off cancer, inflammation and diabetes.
• It has been used as medicine for thousands of years. It has antioxidant and anti-inflammatory effects. Fennel is also used to fight bacterial, fungal and viral infections.

Anise

• Anise is used as a spice to add flavor to a variety of dishes.
• It has a strong aroma, and the taste is often described as sweet and licorice-like.
• It is known for its ability to fight bacterial and fungal infections, regulate blood sugar levels, boost heart health, relieve symptoms of depression, and ease menopause symptoms.

Licorice

• Licorice root is an adaptogen herb that’s used in Chinese medicine for its anti-inflammatory properties.
• It is a member of the legume family, and like fennel, it contains powerful flavonoids that are rich in antioxidants.
• It helps ease digestive issues and relieve female reproductive issues, including PMS and menopause. It’s also helpful for people struggling with respiratory conditions, leaky gut and adrenal fatigue.

Recommendations for Use
Fennel seed is used as essential oil or tea. The daily dose of oil is 0.1 to 0.6 milliliter after each meal. As a tea the daily dosage is 5 to 7 grams of the seed. The tea can be used to make compresses. The need to use fennel for more than two weeks suggests a misdiagnosis; if the symptoms you are treating do not improve in that time, consult a physician.

Fennel seed oil should not be used during pregnancy or for infants and toddlers. Side effects are rare, but sometimes allergies arise, which affect the skin and respiratory system. People with diabetes should consider the sugar content of fennel syrup and honey preparations before taking them; some have enough sugar to affect blood levels and blood sugar–lowering medications.

Botanical Name: Foeniculum vulgare
English: Fennel Seed
Ayurvedic: Misi, Madhurika, Mishreyaa, Mishi, Madhurikaa, Madhuraa, Shatapushpaa, Shataahvaa.
Also, known as: Guvamuri, Variyali, Saunf, Badisompu, Doddasompu, Sanuf, Badnai, Kattusatakuppa, Parinjaeragum, Badishop, Panamadhuri, Saunf, Shombu, Sopu, Marui, Panmauri, Vinkel, Hui xiang, Fenouil, Fenchel, Finocchio, Fenneru, Funcho, Hinojo, Phak chi, Hui xiang, Tian hui xiang, Xiao hui xiang, Fenchel, Badi saunf, Bari saunf, Moti saunf, Saunf, Saumph, Badian, Finocchio, Finokio, Maratho, Samphu, Sof, Mitta sof, Madesi sauph
Habitat: Asia and Mediterranean region
Origin: India
Harvested: Cultivated
Parts Used: Dried ripe seed

General Information:
Foeniculum vulgare, an erect, glabrous, aromatic, perennial herb, around 5 feet high, with compound, feathery leaves and small yellow flowers arranged in umbels. Cultivated extensively throughout India up to 1830 m and sometimes found wild, fruits ripen in September, stems cut with sickles and put up in loose sheaves to dry in sun, when dry, fruits are beaten out in a cloth in sun, cleaned by winnowing and collected.
Sweet fennel is commonly grown as a culinary herb and spice. The foliage is usually bright green, but the decorative bronze fennel has purplish brown leaves. The leaves grow up to 40 cm long; they are finely dissected with the ultimate segments filiform (thread like) of about 0.5 mm wide. The flowers are produced in terminal compound umbels. The fruit is a dry seed 4-10 mm long. Dried fennel seed is an aromatic, anise-flavored spice, brown or green in color when fresh, slowly turning a dull grey as the seed ages.
Fennel originally comes from the Mediterranean, but is now naturalized all around the world, especially in dry soils near a seacoast. Wherever it has grown, it has been widely used as both food and medicine. There is evidence both the ancient Greeks and the Romans used it. Fennel fruits are a commercial spice that is widely used in cooking and baking by almost all culinary traditions of the world. It is a highly aromatic and flavorful herb with culinary and medicinal uses. Fennel seeds are anise like in aroma.

Foeniculum vulgare is well known for its essential oil. The characteristic anise odor of Foeniculum vulgare which is due to its essential oil makes it an excellent flavoring agent in baked goods, meat and fish dishes, ice-cream, and alcoholic beverages.

 

How to use:
We make these suggestions to help you get the best benefit from the herbs that you’re choosing to improve your health. Also we make these ideas and recommendations so that consuming them easier and better fit into your lifestyle by adding them to the food that you already eat.
For the full health benefit, it is best to consume (or use the whole herb in poultices) the whole herb. All of the compounds in the herb act best together, as nature intends. Extracts draw out the most prominent beneficial compounds and may concentrate them. What is not extracted can be helpful in ways that we do not yet understand.

Cut Pieces or Powdered Herb:
There are different ways to use cut pieces or powdered herb.
Food Preparation: You can add powdered or pieces of herb (if the pieces you buy are bigger than you like, a coffee or herb grinder will quickly reduce) to any yogurt, smoothie, apple or other sauces, spreads, salads or other foods more familiar to you that don’t use heat. Heat can be damaging to the beneficial compounds in the herb. Other options like oatmeal, scrambled eggs, pasta sauce, soup, cookies and anything else that fits your lifestyle, but minimizing (by adding near the end of cooking) the heat is helpful.
Also, for children, you can mix powdered herb with honey or glycerin to make paste. The thicker the paste, the more potent and herbal in taste. The sweet taste of honey and glycerin will help medicine go down. The resulting liquid is called an electuary.
For seeds in general, but especially small seeds, it’s best to grind these to break the protective hulls a short time before consumption. This makes all the benefits available, rather than some remaining locked inside the hulls that are unbroken by insufficient chewing.
To make adding herbs even easier, you could add a week’s worth of your chosen herb(s) to an amount of, for example, yogurt that you would eat in a week. Mix thoroughly and eat this each day of the week. SO you make once /week and just eat each other day.
Hot Infusion: The basic method for dried herbs and flower is, take 2-3 tablespoons of dried herb in a cup or teapot. Pour hot water over it and cover it with lid for 10-30 minutes. The heat from making tea can degrade some of the beneficial compounds in the herb. This method minimizes this effect. For the full health benefit, it is recommended to consume what is left over after making tea.
Decoctions: Decoctions are suitable for roots, barks, large seeds & berries, and other dense material. The simple way to make decoction is, in a saucepan, add 1 tablespoon of dried herbs to 1 cup of water, Bring the water to boil, reduce heat and simmer for 30-60 minutes with the pot covered. Squeeze out as much as liquid as possible. Best practice is to drink the liquid and also consume the solid material that remains. Herb pieces can also be used.
Powdered Herb:
There are different ways to use powdered herb.
Capsules: HerbsCrafters makes capsules guaranteed to be filled with the pure herb with no filler or any other products. You can also use powdered herb to make your own capsules at home. These capsules are best taken with liquid to aid in digestion and absorption and to ensure it doesn’t stick in your throat.
Poultice: Poultice can be made with an herbal powder and liquid (mostly water) to form a paste which is then applied to the skin. This method is very helpful for skin conditions.
Herbal shot: Powdered herb can be mixed with water, fruit juice or other liquid to make herbal shot.

Tips:
You can sweeten your herbal decoctions with bit of honey, natural fruit juice, stevia leaves powder or licorice root powder.

Precautions:
You should consult with a qualified healthcare practitioner before using any herbal products, particularly if you are pregnant, nursing, or on any medications.
All information on this website is for educational purpose ONLY.
This information has not been evaluated by Health Canada.
This information is not intended to diagnose, treat, cure, or prevent any disease.

How Much To Use
Recommended daily amount: 1–2 teaspoons (3-6 grams) of fennel seeds or powder daily. This can be added to food or to make tea.