Fennel Seeds: Health Benefits, Vitamins, and Side Effects


Medically reviewed by

Bajaj Finserv Health


7 min read

Key Takeaways

  • India is the largest producer and exporter of fennel seeds
  • Fennel seeds are fiber-rich food that improves your digestive health
  • Fennel seed benefits include cancer-fighting properties

In India, fennel seeds fall among the dominant spices in various recipes. It is a common practice in Indian households to eat a handful of them after a meal. They have a sweet and powerful flavor that is similar to that of licorice. Fennel seeds not only help beat bad breath but also offer other health benefits. You can have them in various forms from eating the seeds raw to making a juice out of them.

Fennel seeds’ benefits are not only related to your health, but also to your skin and hair. Fennel seeds are rich in essential nutrients, minerals, and vitamins that give them various medicinal benefits. They also have antibacterial, antioxidants, anti-inflammatory properties. All these properties make them one of the most nutritious foods.

To know about the different fennel seeds benefits, nutrition, and side effects, read on.

Fennel Seeds Nutrition

Numerous nutrients that are good for human health can be found in fennel seeds. Fennel seeds are high in vitamins, minerals, and fatty acids.[4]

Nutritional component

Value and Unit


8.81 g


345 kcal


15.8 g


52.3 g


14.9 g


39.8 g


1200 mg

Iron, Fe

18.5 mg

Magnesium, Mg

385 mg

Phosphorus, P

487 mg

Potassium, K

1690 mg

Sodium, Na

88 mg

Zinc, Zn

3.7 mg

Copper, Cu

1.07 mg

Fatty acids, total saturated

0.48 g

Fatty acids, total monounsaturated

9.91 g

Fatty acids, total polyunsaturated

1.69 g

Additional read: Celery Juice Benefits for Better Health

Vitamins in Fennel Seeds

Vitamin C, total ascorbic acid 

21 mg


0.408 mg


0.353 mg


6.05 mg

Vitamin B-6 

0.47 mg

Vitamin B-12 

0 µg

Vitamin A, RAE 

7 µg

Vitamin C, total ascorbic acid 

21 µg

 Fennel SeedAdditional Read: Benefits of Flaxseeds

Fennel Seeds Benefits for Your Body

Combats Unpleasant Breath

A unique fragrant essential oil found in fennel seeds has antimicrobial capabilities that can aid in freshening breath. Saliva production is boosted by the sweet fennel seeds, which aid in killing harmful bacteria. To treat bad breath, use this easy and reliable home remedy. Munching on 5 to 10 fennel seeds might make your breath fresher.[5]

Decreases Asthma And Other Respiratory Diseases

Fennel seeds' high amount of phytonutrients aids in sinus-clearing. Asthma, bronchitis, and congestion problems can all be reduced by taking these tiny seeds.

Blood Purification

Fennel seeds' fibers and essential oils aid in blood purification and assist in eliminating toxins from the body.

Reduces Gas

Fennel seeds are believed to help reduce gas because of their great digestive abilities and antibacterial characteristics. This seed facilitates better digestion, enabling smooth bowel movement without excessive gas buildup. Additionally, its antibacterial properties (mostly due to the chemical component anethole found in the seed) stop bacteria from initially multiplying and generating gases.

Some Additional Benefits of Fennel Seeds

Improves Digestive Health

This fiber-rich food helps you regulate your bowel movements by stimulating the secretion of enzymes and digestive juices. It also helps treat other conditions like:

    • Flatulence
    • Heartburn
    • IBS or GERD
    • Bloating

The fiber also helps treat watery diarrhea in cases of stomach flu.

Maintains Blood Pressure

The potassium present in fennel seeds helps in:

    • Controlling acid-base balance
    • Dilating blood vessels
    • Regulating heart rate
    • Stabilizing blood pressure

When you chew this seeds, they trigger the release of nitrite. This acts as a natural blood pressure remedy.

Improves Eyesight

These seeds improve eyesight as they contain vitamin A. They also have anethole, which increases protein in lenses and slows down the cataract progression. They also help treat inflamed or watery eyes.

Helps in Weight Loss

By regulating the digestive process, fennel seeds enhance your metabolism and boost the fat-burning process. They also reduce hunger, provide satiety, and flush out extra fluid and toxins from your body.

Lowers the Risk of Osteoporosis

This seeds have phytoestrogens. They works like the hormone oestrogen which plays an important role in bone health. They protects the bones from fractures and minerals like phosphorus and calcium.

Prevents Cancer

The wide range of plant components also helps protect against diseases like cancer. Anethole is one of the active components that have properties to fight cancer. A test-tube study concluded that fennel extract induced cancer cell death and stopped the spread of breast cancer cells. [1] Some animal studies also suggested that fennel seeds extract could protect against liver or breast cancer. [2]

Improves Hair Condition

Fennel seeds’ benefit for hair ranges from promoting hair growth to preventing hair fall.

These seeds have iron, acid, niacin, folate, and copper. They give new life to your follicles and strengthen your roots, promoting hair growth. They also help fight oxidative stress that leads to hair fall and prevents hair growth.

Fennel Seeds Benefits For Skin

Fennel seeds’ benefit for skin helps tone your skin and give it a glow by cleansing it. These seeds are also a natural remedy for puffy eyes. Their moisturizing and antiseptic properties also help prevent acne as well as fungal or other skin infections.

Additional read: What is a Pescatarian Diet

Fennel seeds’ benefits for women are also extensive. They help in:

    • Maintaining hormonal balance
    • Preventing polycystic ovaries and hyperthyroidism
    • Relieving menopause symptoms and pain during menstruation [3]

While consuming anything that is beneficial for your health, it is important that you do not go overboard. This can have the opposite effect on your health. Some side effects of excess intake of fennel seeds are:

  • Reactions to medicine

  • Chances of a skin infection

  • Increased risk of cancer because of high estrogen

How to Add Fennel Seeds to your diet?

You might want to consider including fennel seeds in your daily diet now that you are familiar with them. We've put together a few simple recipes to help you accomplish this and begin your fennel seed health journey![5]

Recipe 1: Salad

  • Fennel seeds should be continuously stirred-toasted; after cooling, they should be grounded into a powder
  • Combine it with molasses, garlic, lemon juice, olive oil, salt, and pepper
  • Over a salad of kale, mint, parsley, orange, dates, and radishes, drizzle this mixture

Recipe 2: Bread

  • Toast the fennel seeds and grind them into a powder
  • Combine the flour, yeast, salt, and fennel powder in a dry bowl
  • Mix the flour mixture with the olive oil in a bowl
  • Make a dough out of it, let it rise, and then divide it into sections for baking
  • Bake, let it cool, and then slice for enjoyment

Recipe 3: Soup

  • Fennel seeds, onion, celery, and olive oil should all be added to a pot and cooked
  • Add garlic, salt, and thyme, to taste
  • Add your preferred broth and potatoes, and cook until the potatoes are cooked
  • Add the cream, greens, and more salt and pepper lastly
  • Serve hot

Fennel Seeds Side Effects

It's important to be aware of a few mild adverse effects when using fennel seeds, especially if you're taking a supplement or an extract. The majority of the time, taking a teaspoon of fennel seed will not cause any severe issues or reactions. However, when taken in the form of an oil, extract, or supplement, the chances of experiencing nausea, vomiting, and an allergic reaction are significantly increased. To prevent these uncommon adverse effects and obtain the most advantages, try to stay with ordinary fennel seeds (dried or bulb form).

Vitamin C, vitamin A, antioxidants, minerals, and fiber are among the several nutrients found in small, fragrant fennel seeds. Your numerous issues can be resolved with a tablespoon of fennel seeds every day.[5]

It is important that you contact a doctor immediately if you experience any side effects of consuming fennel seeds. You can easily book an appointment on Bajaj Finserv Health for an online doctor consultation with the best physicians. Select from a range of test packages available on the platform, and stay on top of your health!

Published on 14 Dec 2021Last updated on 10 May 2023

Frequently Asked Questions

The plant fennel is farmed for its seeds, leaves, and edible fruits. Around the world, fennel seeds are frequently used.

In Hindi, fennel seeds are referred to as saunf.

Fennel aids in digestion. It can even help patients with cancer and diabetes. It is also advantageous to the liver and possesses antibacterial, antifungal, and antioxidant properties. Consult your doctor first to receive a thorough diagnosis and course of treatment before using fennel seeds to treat any illness.

Fennel seeds can be used to freshen the breath. Fennel tea and water can also be made from seeds.

Fennel water can be used to relieve flatulence. A fennel seed preparation known as gripe water is used to cure infants' flatulence (an accumulation of gas). However, herbal medicine should only be used after speaking with a healthcare expert.

Regularly drinking fennel tea, which may have a diuretic effect, may aid in eliminating surplus bodily fluids. Fennel tea may have carminative properties as well. It might assist in getting rid of stomach gas. Before consuming fennel or any herbal tea for its health advantages, you should speak with your doctor.[4]


  1. https://pubmed.ncbi.nlm.nih.gov/29474902/
  2. https://pubmed.ncbi.nlm.nih.gov/21812646/
  3. https://www.ayujournal.org/article.asp?
  4. https://pharmeasy.in/blog/ayurveda-uses-benefits-side-effects-of-fennel-seeds/
  5. https://pharmeasy.in/blog/10-incredible-health-benefits-of-fennel-seeds-saunf/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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