Dried fennel seeds are low in calories, high in fiber and full of macro and micronutrients.
They contain vitamins C, E and K, but also minerals such as calcium, magnesium, zinc, potassium, selenium and iron. Of course, they come loaded with antioxidants that reduce inflammatory markers in the body, the root cause of many chronic diseases, as nutritionist Vani Krishna of Manipal Hospital in Bengaluru, India, explains, according to indianexpress.com.
When it comes to heart health and weight loss, fennel seeds help make lifestyle adjustments along with diet and exercise.
Heart
Nitrites in fennel seeds play an important role in the cardiovascular system, according to a study conducted by researchers at Anna University in Chennai and published in the Journal of Food Science (2012).
“Fennel seeds contain significantly higher amounts of nitrites compared to other seeds commonly consumed after a meal,” the analysis shows.
Also, chewing fennel seeds improves the nitrite content of saliva. Nitrites dilate the heart’s blood vessels, reduce stress on them, relax them and improve blood flow to the heart muscle. Fennel also helps with angiogenesis, or the formation of new blood vessels from pre-existing ones. It contains fiber which is good for any metabolic syndrome. Fiber maintains blood cholesterol levels, thereby reducing the risk of plaque formation and heart attacks. In fact, the potassium content of fennel seeds has beneficial effects on blood pressure.
Weight loss
Because fennel seeds are high in fiber and usually eaten after a meal, they slow down digestion and help prevent blood sugar spikes. It also provides a feeling of satiety that keeps hunger at bay for longer periods. That’s why drinking fennel water or tea between meals helps you avoid snacking. It acts as an appetite suppressant. Water soaked with seeds also works as a diuretic and improves metabolism.
Diabetes
Some studies in mice found that fennel seed extracts lowered blood glucose levels at a rate comparable to standard antihyperglycemic drugs. But there is no study yet to prove this in humans. However, the soluble fiber in fennel can help regulate blood sugar levels. Fennel seeds are rich in beta-carotene, another antioxidant that lowers cholesterol levels in patients with type 2 diabetes.
Digestive tract
The digestive properties of fennel seeds are well known, which is why they are served as a mouth freshener after meals throughout India. The essential oils in the seeds stimulate the secretion of digestive juices and enzymes. The organic compounds anethole, fenicol and estragole are antispasmodic and anti-inflammatory and fight constipation, indigestion and bloating. Fennel tea is considered the best panacea for a healthy digestive tract. Organic compounds such as anethole have anticancer, antimicrobial, antiviral and anti-inflammatory properties that keep stomach infections at bay.
Lungs
Fennel seeds contain high levels of phytonutrients that clear the sinuses, help in bronchial relaxation and consequently reduce the symptoms of asthma, bronchitis and congestion.
Lactation
Anethole present in fennel seeds stimulates galactagogues (substances that promote lactation) to increase milk secretion. Many studies suggest that anethole actually mimics the function of the hormone estrogen and becomes the key to managing women’s health. Fennel seeds are a good source of iron and an amino acid called histidine, which increase hemoglobin in the blood and improve the health of the mother.
And on hot and dry summer days, just drinking a glass of water with fennel seeds in it is enough to reduce the body’s internal heat.
2023-06-13 18:45:00
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