Fennel is a popular aromatic herb that is used in mostly in Mediterranean cuisine. Though it is native to south European countries, it is widely used in all parts of the world. It is usually used for its aroma and taste, but it also has lot of health benefits. All parts of the fennel plant is edible including the bulb in its roots.

Fennel contains potassium, sodium, vitamin A, calcium, vitamin C, iron, vitamin B-6 and magnesium.

Fennel also contains phosphorous, zinc, copper, manganese, selenium, niacin, pantothenic acid, folate, choline, beta-carotene, lutein and zeaxanthin (for vision), vitamin E and vitamin K and estrogen.

Yes, you read them correctly. Fennel has so much nutrition in it.


Gives you a healthy heart

Fennel helps your heart to stay in a healthy way.

  • Fiber content in fennel, helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease
  • In one study, those who consumed 4,069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared to those who consumed less potassium (about 1,000 mg per day)
  • Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems

Fennel’s fiber, potassium, folate, vitamin C, vitamin B-6 and phytonutrient content and zero cholesterol, makes your heart healthy!!

Fights Cancer

The selenium present in fennel helps to reduce or slow down the growth of tumor in your body. It helps the human body to detoxify the cancer causing agents. It not only helps you to fight cancer, but also helps you reduce pain by curing the inflammation caused.

The fiber content in it reduces the chances of colorectal cancer. Fennel is also a powerful antioxidant, that it fights free radicals which is caused day to day exposure to pollution.

Mouth freshener

Usually, Fennel seeds are used to fight bad breath. It can be chewed directly after a meal. The anti-microbial property fights the bacteria that causes bad breath. It also relieves sore gums as it has anti-inflammation property.

Fennel seeds

If you don’t like to eat fennel seeds directly, you can add it in water and boil it. Allow it to cool down and drink it like any other herbal tea.

Prevents urinary tract infections

Urinary tract infections can be prevented if you consume fennel seeds regularly. Its removes all toxins from the body.

It also helps you flush out excess water your body. It works as a diuretic. When you have swollen feet or hands due to excess water in your body, consuming fennel seeds tea will help you a lot.

How to make tea

  • Boil a spoon of fennel seed in water
  • Once the essence comes in water, cool it down until its warm
  • Add honey to taste and consume

You can consume fennel seed tea along with any food. Make sure you to take only 2 cups of tea and not more than that.

Fennel tea

Promotes digestion

If you have bloating, digestion issues, stomach pain, flatulence, constipation, colic pain, gas, heartburn and IBS (Irritable bowel syndrome), fennel seed will get rid of it. Fennel stimulates digestion and soothes the intestines.

It is always advised to chew on a spoonful of fennel seeds after every meal. It not only helps you fight bad breath, it also helps you digest food smoothly.

Weight management

Fennel seeds is effective to improve metabolism in your body. It also breaks own fat and suppresses food craving. People who are affected by obesity are advised to consume fennel seeds regularly.

Fennel cooking

You can consume fennel tea or chew on a spoonful of fennel seeds. You can also dry roast the seeds and powder it. Add the powder to warm water and consume twice or thrice every day.

Fennel seeds not only helps your body in good health, it also makes you skin glow as it has anti-aging effect. It acts as a coolant and keeps acne at bay.

As a caution, there are few people who might be allergic to spices. If you are allergic to spices, please start consuming very less quantity. You can later increase the amount if there are no side effects. Women who are pregnant and nursing, please consult your doctor before you start consuming fennel seeds. There may not be severe damages, but it is always better to check with your physician.

Kalaivani Selvaraj, MBA, got her Master’s degree in Human Resources. Due to her interest in natural healing, she pursued studies in the field of alternative medicine and is certified in Aromatherapy by Isla Verde Spa Training Academy. Ms. Kalaivani Selvaraj is also certified by Stanford University School of Medicine in Introduction to Food and Health.