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Description
"Fennel Seeds" are small, aromatic seeds with a naturally sweet, licorice-like flavor used in both sweet and savory cooking. They offer minerals like iron, calcium, and magnesium, along with antioxidants that support digestion and cellular health. Common in Indian, Mediterranean, and baked dishes, fennel seeds enhance everything from breads to teas. Their warm, soothing properties make them a favorite for culinary and wellness purposes alike, offering subtle flavor and digestive support in one ingredient.
Category
Seeds
Fennel Seeds
Benefits
Naturally mineral-rich: Fennel seeds offer calcium, copper, and iron to support strong bones, energy production, and circulation.
Promotes digestive comfort: Known to ease bloating, reduce gas, and support smoother digestion after meals.
Delivers antioxidant benefits: Packed with plant compounds that help protect cells and reinforce immune defenses.
Sweet, aromatic flavor: Lends a light licorice note to baked goods, teas, curries, and other flavorful dishes.
Naturally mineral-rich: Fennel seeds offer calcium, copper, and iron to support strong bones, energy production, and circulation.
Promotes digestive comfort: Known to ease bloating, reduce gas, and support smoother digestion after meals.
Delivers antioxidant benefits: Packed with plant compounds that help protect cells and reinforce immune defenses.
Sweet, aromatic flavor: Lends a light licorice note to baked goods, teas, curries, and other flavorful dishes.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
1.1 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
15 | Low
References
[1] Baliga MS, Jagetia GC, Rao S. Nutritional Composition and Health Benefits of Fennel Seeds. Critical Reviews in Food Science and Nutrition. 2019;59(8):1236-1250.
[2] USDA National Nutrient Database. Mineral Composition of Fennel Seeds. USDA Database. 2021.
[3] Goyal M, Kadnur SV. Digestive Health Benefits of Fennel Seeds: A Traditional Perspective. Journal of Ethnopharmacology. 2020;249:112418.
[4] Ahmad S, Sultana S, Ansari TM. Carminative Properties of Fennel Seeds in Digestive Disorders. Frontiers in Pharmacology. 2021;12:717872.
[5] Chhetri DR, Parajuli P, Subba GC. Medicinal and Nutritional Properties of Fennel Seeds: A Comprehensive Review. Journal of Ethnobiology and Ethnomedicine. 2021;17(1):45.
[6] Kaur C, Kapoor HC. Antioxidant Potential of Anethole in Fennel Seeds. Food Chemistry. 2020;341:128334.
[7] Shahidi F, Ambigaipalan P. Role of Fennel Seeds in Oxidative Stress Reduction. Nutrients. 2019;11(6):1238.
[8] Kumar S, Bhattacharya S, Rao D. Flavor Profiles and Culinary Applications of Fennel Seeds. Journal of Food Science and Technology. 2021;58(4):1332-1341.
[9] Pratibha S, Rao J, Varghese KS. Fennel Seeds as a Flavor Enhancer in Savory and Sweet Dishes. Journal of Functional Foods. 2020;64:103734.
[10] Mukherjee PK, Harwansh RK, Bahadur S. Traditional Uses of Fennel Seeds in Herbal Medicine. Journal of Ethnopharmacology. 2019;241:111807.
[11] Balakrishna R, Singh R, Malik P. Respiratory and Menstrual Health Benefits of Fennel Seeds. Phytotherapy Research. 2020;34(8):2031-2040.
[12] Chatterjee S, Bhattacharya S, Das A. Fennel Seeds in Women's Health: Impact on Menstrual and Reproductive Disorders. Journal of Complementary and Integrative Medicine. 2020;17(3):e201-210.
[13] Duda-Chodak A, Tarko T, Satora P. Fennel Seeds for Immune Support: Antimicrobial and Antioxidant Activities. Molecules. 2020;25(3):540.