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Fennel Seeds (Saunf)

8 Incredible Health Benefits Of Fennel Seeds (Saunf)

If you're looking for a spice that packs a punch of health benefits and adds a touch of sweetness to your dishes, then you need to add some fennel seeds or saunf to your diet! Ayurveda has long touted the benefits of saunf and often recommends adding saunf to your daily diet. You may have often seen the elders in your family have saunf or fennel seeds after meals but do you know why? Let’s take a closer look at the benefits of saunf and the nutritional value it adds to your diet. 

The nutritional profile of fennel seeds

Fennel seeds are known for being a rich source of fibre hence promoting digestive health and helping regulate bowel movements. Fennel seeds also provide a good amount of essential nutrients and minerals such as calcium, iron, magnesium, phosphorus, and potassium, which are essential for maintaining proper bodily functions and a healthy body.

Fennel seeds are a rich source of antioxidants, including vitamin C and various phytonutrients, which help protect the body against oxidative stress and reduce the risk of chronic diseases. Additionally, fennel seeds contain notable amounts of vitamin A, vitamin E, and vitamin K, which help in maintaining healthy vision, supporting the immune system, and promoting blood clotting, respectively.

The fatty acid composition of fennel seeds includes a significant amount of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which has anti-inflammatory properties and is beneficial for heart health.

Clearly fennel seeds are incredibly nutrient-rich and hence must be included in your diet. But if you are still not convinced and want a reason (or several) to include saunf or fennel seeds in your daily routine then look no further. 

Benefits of Fennel Seeds

1. Combats bad breath

Bad breath

Chewing fennel seeds after a meal or using fennel seed mouthwash can help freshen your breath. Fennel seeds contain antimicrobial properties that can help combat the bacteria responsible for bad breath.

2. Highly nutritious

Fennel Seeds Nutrition

Fennel seeds are rich in nutrients such as fibre, potassium, magnesium, calcium, and vitamins A and C. These nutrients are essential for maintaining overall health and supporting various bodily functions.

3. May suppress appetite


Fennel seeds have been traditionally used as an appetite suppressant. They contain fibre and compounds that can promote feelings of fullness, which may help reduce calorie intake and support weight management goals. Saunf water is also a great way to lose weight. It helps flush out toxins from the body and aids in digestion, which can lead to weight loss.

4. Can benefit heart health

Fennel seeds contain antioxidants and anti-inflammatory compounds that may help reduce the risk of heart disease. They can help lower cholesterol levels, regulate blood pressure, and support a healthy cardiovascular system.

5. Reduces gas

Sipping on saunf water after a heavy meal can do wonders for your digestive system. Fennel seeds have carminative properties, meaning they can help reduce gas and bloating. They can help relax the muscles in the digestive tract, which can aid in digestion and relieve gastrointestinal discomfort. 

6. Helps to improve eyesight


Fennel seeds are a good source of antioxidants like vitamin C, which can help protect the eyes against oxidative stress. Regular consumption of fennel seeds may contribute to maintaining healthy vision and preventing age-related eye disorders.

Also Read: Which Vitamins are Good for Eyesight?

7. Reduces asthma and other respiratory ailments


Fennel seeds have expectorant properties and can help alleviate respiratory conditions such as asthma, bronchitis, and cough. They can help soothe the airways, reduce inflammation, and promote easier breathing.

8. Helps to regulate blood pressure

Blood pressure

Fennel seeds contain potassium, a mineral that helps regulate blood pressure by counteracting the effects of sodium. Consuming fennel seeds as part of a balanced diet may help maintain healthy blood pressure levels.

It's important to note that while fennel seeds offer potential health benefits, individual results may vary. If you have any specific health concerns or conditions, it's always advisable to consult with a healthcare professional before incorporating fennel seeds into your diet or wellness routine.

Now that you know all the incredible benefits of saunf let’s take a look at how to add fennel seeds to your diet? 

There are several ways you can incorporate fennel seeds into your diet to enjoy their flavour and reap the health benefits of saunf. Here are some ideas:

1. Raw: You can consume fennel seeds directly by chewing on a small amount of seeds after meals. This can help freshen your breath and aid digestion.

2. Spice blends: Fennel seeds are a common ingredient in spice blends like garam masala and curry powder. You can add these blends to your cooking for added flavour and aroma.

3. Herbal tea: Fennel seed tea is a popular beverage that can be enjoyed hot or cold. Simply steep a teaspoon of crushed fennel seeds in hot water for about 10 minutes, strain, and drink. You can also add other herbs like mint or chamomile for added flavour.

4. Infused oil: Make your own fennel-infused oil by combining fennel seeds with olive oil or another neutral oil. Let it sit for a few days to infuse the flavours, then strain and use the oil in dressings, marinades, or for cooking.

5. Effervescent Tablets: If you are looking for fennel seeds specifically as a digestive aid, consider Panchamrit’s Triphala tablets. These Ayurvedic supplements combine ingredients such as Triphala, fennel seeds and cardamom for improved digestion, detoxification and overall well being. Triphala tablet benefits include relief from constipation, better digestion, elimination of toxins and blood purification and they also are a rich source of prebiotics. 

Fennel seeds are a great source of fibre and essential nutrients. There are also tons of benefits of saunf. So next time you are making your grocery list be sure to include this powerhouse spice. From digestive health, to combating bad breath and even heart health, fennel seeds are power packed with health benefits and should be a must in your and your family’s daily diet.

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