Is it only me or you all too love taking the saunf from the platter while leaving a restaurant. Some time back it was the taste only, that led me to the saunf platter. Only if I had known some saunf benefits I would have rushed to it before, during, and after my meal. Before getting into the saunf benefits let me make it clear to you, that here we are not talking about the colorful sugary beads sold in the name of saunf. Those are nothing but pure sugar, saunf is actually the little brown colored long grains encapsulated inside those sugary beads.
Pakistanis and their love affair with saunf need no introduction. We add saunf in everything, from our morning water to our curry and even sweets. The reason behind this love for saunf is usually the great taste it provides and some of its digestive benefits that people know. Little do people know about the innumerable saunf benefits.
Saunf; commonly known as fennel seeds are little seeds extracted from the fennel plant. It is a flavorful culinary herb, used as a medicinal plant. It has green and white bulbs with yellow flowers and feathery leaves. The bulb and the sees of the fennel plant have a licorice-like mild flavor. The flavor in the seeds is more strong due to the powerful essential oils present in them.
Besides its vast use in culinary, fennel seeds provide so many health benefits that they can be used as a medicine. Due to all the saunf benefits, it has been used as a medicine in the sub-continent for ages.
Here are all the benefits of saunf no one told you about before.
1. The Amazing Nutrition
Fennel seeds provide you minimum calories with a great number of essential vitamins. Saunf is loaded with manganese which is important for the activation of enzymes. It also regulates metabolism, ensures cellular protection, bone development, regulation of the blood sugar, and healing of the wounds.
Fennel seeds also contain minerals like potassium, magnesium, and calcium. All these nutrients are essential to maintain optimum bone health.
Amount per tbsp
1% of the RDI
5% of the RDI
6% of the RDI
5% of the RDI
2% of the RDI
17% of the RD
2. Saunf Benefits For Heart
Fennels seeds are loaded with fiber. Fiber is famous for lowering the risk of heart disease by lowering the level of blood cholesterol. A review of 22 studies suggests that greater dietary fiber consumption is associated with a lower risk of heart disease. For every 7 gram consumption of fiber, the risk of heart disease is lessened by 9%.
Fiber is not the only nutrient in fennel seeds that has a heart-protecting effect. It contains magnesium, potassium, and calcium. All of these nutrients are essential in maintaining good heart health. the potassium in fennel seeds counteracts sodium and lowers your blood pressure. High blood pressure is one of the greatest risk factors for heart disease.
3. Saunf Benefits For The Liver
Selenium is a famous detox nutrient, and it is present in a good amount in fennel seeds. Saunf owes its liver-protecting properties to the selenium in it. It boosts the production of enzymes in the liver and helps detoxify it naturally. This natural detoxifying improves liver health. To reap maximum benefits for your liver, you can either chew fennel seeds or drink a warm cup of fennel tea once a day.
4. Saunf Benefits For Weight loss
Like every other seed, fennel seeds are marketed as an efficient weight loss agent. But is this marketing even true? Well, a study suggests that eating fennel seeds does reduce appetite. This will help you avoid overeating at mealtime, and reduce cravings.
A study conducted on women shows that those who drink tea with 2-gram fennel seeds before lunch reported significantly less appetite than those who were given a placebo. fennels seeds owe their hunger repressing properties to Anethole. It is a major component of the fennel essential oil.
5. Saunf Benefits For The Skin
Fennel seeds are used in a number of anti-aging creams. It prevents the skin from free radical damage and improves skin cell longevity. Not only this, ingesting fennel seeds boosts the amount of zinc, selenium, and calcium in the body. They maintain hormonal balance and improve oxygen balance. Not only this, fennel seeds reduce inflammation and have a cooling effect, reducing acne and other skin issues.
6. Saunf Benefits For Preventing Cancer
Fennel seeds are loaded with powerful antioxidants. these fight chronic diseases that includes certain cancers. A major compound in fennel seeds known as anethole has been found to exhibit strong cancer-fighting properties. A test-tube study shows that fennel extract stopped the spread of human breast cancer cells and even induced the death of cancer cells. Animal studies also suggest the anticancer effect of fennel seeds especially against breast and liver cancer.
7. Saunf Benefit For Breastfeeding Women
Fennels seed can enhance galactogenic abilities of women. Taking fennel seeds regularly can help in the increased production of milk by lactating mothers. The anethole in fennel seeds contains dianethole and photoanethole, which are responsible for the increased milk production.
Saunf enhances the galacatogenic abilities by increasing the blood levels of prolactin. It is a hormone that signals the body to produce breast milk.
The paradox is that there was no positive change reported in the infant weight gain. In fact, some negative side effects like poor weight gain and difficulty feeding were noticed among babies of women who used to consume fennel tea.
Therefore it is important to always consult a dietitian before making anything a part of your routine, especially if you are pregnant or lactating.
Possible Side Effects Of Saunf
Usually fennel and fennel seeds are safe to use, but their concentrated forms like fennel extracts, supplements, and oils. Some people can be allergic to fennel seeds so it is best to go for a trial consumption before making it a part of your daily routine. Fennel seeds contain essential oils, which if taken in concentrated amounts can cause harm. These oils contain powerful chemicals that can disrupt your normal functioning.
A study conducted on mice shows that fennel oil raises the amount of female hormones. The exact amount of fennel seeds that cause this effect is yet to be unknown. Fennel plants and seeds also exhibit some estrogenic properties. This may relieve some menopausal symptoms but it can extremely unsafe for pregnant women. Similarly, due to its estrogen-like activity, it can disturb fetal growth and development.
Although its generally safe to consume fennels seeds, pregnant and lactating women are advised to consult a dietitian before taking any such thing.
1. How much fennel seed should I eat per day?
There is no set dosage for fennel seeds, but keep in mind that such things can affect your overall health drastically. the recommended dosage depends upon your age, gender, and specific medical conditions. generally 1 tbsp each day is safe to consume.
2. What are the health benefits of fennel seeds (or saunf)?
Fennel seeds can help in digestion, protection against cancer, improving heart health, and aiding digestion.
3. Do fennel seeds lose their benefits when roasted?
No, fennel seeds retain a lot of their essential properties even after being roasted.
4. What are the health benefits of drinking fennel seed water on an empty stomach in the morning?
It can improve digestion, heart health, and lower the risk of certain cancers.
5. Is Fennel good for diabetes?
Fennels is rich in vitamin C, and it can help in the control of diabetes.