Fennel Seeds: Top 15 health benefits and side effects

Fennel seeds have many health benefits, these tiny green seeds can be simply chewed or fennel tea can be consumed to fight some health issues. Though it has many health benefits there are a few side effects as well.

The seeds have been part of culinary since ages for it’s health benefits as well as it’s sweet aroma.

These seeds are particularly used for its laxative property while it have other important health benefits. Unhealthy eating habits and lack of physical activities give rise to digestive issues such as constipation. Fennel seeds are best used to fight constipation and bloating issues.

It has a very sweet aroma and is also used as a mouth freshener. The seeds have various nutrients, it is rich in fiber, vitamins and minerals.

It is ideal to take 1 teaspoon (6 grams) of dried whole fennel seeds daily.

Nutritional Facts of Fennel Seeds

Nutritional Value per 100 grams

  • Energy        345 Kcal    
  • Carbohydrates    52.29 g     
  • Protein       15.80 g     
  • Total Fat    14.87 g     
  • Dietary Fiber      39.8 g     


  • Niacin         6.050 mg  
  • Pyridoxine 0.470 mg  
  • Riboflavin  0.353 mg  
  • Thiamin     0.408 mg  
  • Vitamin A  135 IU       
  • Vitamin C   21 mg                  
  • Sodium      88 mg        
  • Potassium 1694 mg   


  • Calcium      1196 mg   
  • Copper       1.067 mg  
  • Iron   18.54 mg  
  • Magnesium       385 mg     
  • Manganese        6.533 mg  
  • Phosphorus       487 mg     
  • Zinc   3.70 mg

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Top 15 Health Benefits of Fennel Seeds

Health Benefits of Fennel Seeds
  1. Regulates Blood Pressure

Some studies suggest chewing on these seeds keeps a check on blood pressure levels. studies have found chewing on these seeds increases nitrite content in saliva making it a natural way to control blood pressure. These tiny seeds are also the very rich source of potassium which helps control heart rate and blood pressure.

2. Reduces Water Retention

It has diuretic and diaphoretic properties. Regular consumption of fennel tea will help flush out excess fluids and stimulate perspiration. It helps in removal of toxins from the body and also lowers the chances of urinary tract problems.

3. Aids in Digestion

The oils found in the seeds are found to be very helpful for digestion. Consuming fennel tea or chewing on the seeds helps fight issues like bloating, constipation, IBS, and indigestion. The seeds have antispasmodic and anti-inflammatory properties as they also contain estragole, fenchone, and anethole.

4. Helpful for Asthma Patients

The Phytonutrients found in the seeds clear sinuses. It’s expectorant properties aids in bronchitis, congestion and cough.

5. Purifies Blood

The essential oils and fiber found in the seeds helps flush out toxins and sludge from our bodies and thus helps in cleaning blood.

6. Improves Eyesight

Vitamin A found in fennel seeds will surely help with eyesight.

7. Has Cooling Effect on The Body

These seeds have a cooling effect consuming the drink will cool the body down in hot summers.

8. Great for Skin

The seeds are considered to be good for skin as it purifies the blood, balances hormones, helps flush out the toxins from the bodies.

9. Keeps Cancer Away

Fennel seeds are also considered to have a very potent chemo modulatory effect. It protects body from various cancers.

10. Prevents Anaemia

being a good source of iron and amino acid called histidine, it helps in the production of haemoglobin.

11. Works as Antacid

Fennel seeds also fights against acidity of the stomach. Consuming small amount of fennel seeds after meals will reduce the chances of acidity/heartburns.

12. Antiflatulent in Nature

Stomach ache due to excessive formation of gas can be cured with fennel seeds. Fennel extract is a good way to get rid of extra gas.

13. Stimulates Milk Secretion

They stimulates flow of milk during breast feeding.

14. Helps in Weight Loss

Fennel seeds increases metabolism and prevents hunger pangs. It is also a natural detoxifier.

15. Cures Irregular Menstrual Cycle

Chewing on them will regulate regular and proper menstrual flow on time.

Side Effects of Fennel Seeds

Even though fennels seeds have many health benefits some people may face few side effects. People who are allergic to celery, carrots and mugwort may experience allergy to fennel as well.

Consumption of it may make skin sensitive, therefore it is advised to use sun-protective creams. Pregnant women are advised to avoid it’s consumption as it may harm the babies, even though there isn’t solid evidence to prove it.

READ MORE: 7 healthy Red foods and their benefits

How To Make Fennel Tea

Fennel Tea

Fennel tea is well known for soothing bowel movement and boost digestion. The preparation of Tea does not take time and but it used for chronic constipation and cleansing the gut.

Fennel Tea


  • 1-2 teaspoons crushed fennel seeds
  • 2 cups of water
  • ½ teaspoon honey


  • In a pan take 2 cups of water, add fennel seeds and allow it to boil for 2-5 minutes.
  • Strain the tea in a cup.
  • Sweeten the tea with honey or artificial sweetener to enhance the taste and flavor.

Fennel Ginger Tea

  • Ingredients
  • 1-inch ginger piece
  • 1 teaspoon of fennel seeds
  • 1 teaspoon honey
  • 2 cups of water


  • Peel and chop the ginger.
  • Boil chopped ginger, fennel seeds in water. Cover and let it simmer for 5-7 minutes or longer.
  • Put honey in a cup and pour boiled tea over it after straining it. Mix well.


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