Fennel Seed Powder

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Fennel seeds come from the fennel plant and are known for their potent aroma. Widely used in India, Greece and China, fennel seeds provide rich flavor in various dishes, but they're also known to be packed with a nutritious punch. More specifically, fennel seeds have long been used as a digestive aid and anti-inflammatory supplement, and they may provide a host of other health benefits.

Other Names for Fennel Seed

Fennel comes from the Apiaceae plant family and may also be referred to by its botanical name Foeniculum vulgare Mill.

Health Benefits of Fennel Seed Powder

Adding fennel seed powder to a daily regimen may offer a number of health benefits, including the following.

Cardiovascular Health

Some studies suggest that fennel seeds may help to promote good heart health because of its high fiber content. Fiber has been linked to a reduction in certain cardiovascular disease factors, including high cholesterol levels.

One particular scientific review of a handful of studies showed that a higher intake of dietary fiber is associated with a reduced risk of cardiovascular disease1.

Fennel seeds may also contribute to a healthy heart because it contains specific nutrients that have been associated with heart health, including calcium, magnesium and potassium2.

May Have Antibacterial Properties

Some studies suggest that fennel seeds may be effective in hindering the growth of certain types of bacteria, including E.coli and staphylococcus3.

Helps Regulate Blood Pressure

Chewing on fennel seeds can help to increase the production of nitrite in saliva, which is linked to regulating blood pressure levels4.

Helps With Digestion

The volatile oils in fennel seeds may help with digestion by encouraging the production of gastric enzymes. This can help alleviate indigestion, bloating, constipation and IBS5.

May Have Anti-Inflammatory Properties

Fennel contains vitamin C and quercetin, which are both powerful antioxidants that can help reduce inflammation and inflammatory markers6.

May Alleviate Symptoms of Menopause

A scientific review of studies found that fennel may be effective at alleviating common menopausal symptoms, including hot flashes, vaginal itching and dryness, and sleep issues7.

Reduces Water Retention

Fennel seeds may act as a diuretic. As such, it can help eliminate excess fluid from the body, particularly in those who retain water. Further, fennel seeds may be able to reduce the risk of urinary tract infections by flushing out toxins as excess water is removed from the body8.

May Help Suppress the Appetite

As already mentioned, fennel seeds contain lots of fiber, which can help to increase feelings of satiety and therefore suppress the appetite9.

May Protect Against Certain Cancers

Certain compounds found in the fennel seed may be useful in reducing the risk of developing certain types of cancers. Anethole, for instance, is an active compound found in fennel seeds that has been shown to potentially possess anti-cancer properties.

One study found that anethole was able to hinder the growth of human cancer cell growth in breast cancer cells and even cause cancer cell death10. Other animal studies have shown that fennel seeds may be effective at protecting against liver cancer11.

That said, further studies are required to solidify fennel seeds' place in the world of cancer treatment and prevention.

How to Use Fennel Seed Powder

While fennel seeds can be used whole and included in various recipes, it can also be used as a powder. In this form, the powder can be added to beverages and dishes easily and quickly. There are several baking and cooking recipes that can include fennel seed powder, making it easy to consume the supplement.

Recommended Dosage of Fennel Seed Powder

Manufacturers typically recommend taking 1-4 grams of fennel seed powder per day. However, The Food and Drug Administration (FDA) has not stipulated an exact recommended dose for the supplement. As such, it's important to speak with a physician before taking it to get customized advice about how much to take.

Supplementing With Fennel Seed Powder

In moderation, fennel seed powder should be safe to take. However, users may want to be careful with consuming it in more concentrated forms or in higher doses.

Fennel seed powder is not recommended for pregnant and nursing women, as it may increase estrogen levels which can be harmful to a growing baby.

Fennel seeds may also have negative interactions with certain types of medications. As such, it's important for users to consult with a health care practitioner about taking fennel seed powder if they are on any type of pharmaceutical medication, as it may reduce its effectiveness.

Supplenmenting With Fennel Seed Powder

Fennel seed powder appears to have a number of promising health benefits, including reducing inflammation, promoting a healthy heart and regulating blood pressure. In powder format, it can be easily added to various food and drink recipes for convenience.

However, it's highly recommended that users speak with a physician before using fennel seed powder — or any other type of supplement — especially those who are on medication or women who are pregnant or nursing.

Fennel Seed Powder Supplementation With Digestive Refresh

There are always certain instances where diet is not going to give you everything you need. There's no need to worry if your diet does not provide the necessary amount of fennel seed powder. Oral supplements are available for those who want to make sure they are consuming enough in their daily diet.

Digestive Refresh is a powerful, all-natural supplements that contains clinically-proven dosages of fennel seed powder, chromium, cinnamon bark extract and other herbs and nutrients. Digestive Refresh is specially designed to restore balance to your digestive ecosystem quickly and efficiently. Learn more about Digestive Refresh and UMZU's line of natural supplements by visiting our online showroom.

With crazy, busy schedules it is easy to be tempted by fast food, processed food, and an abundance of poor eating choices. With obesity and bad eating habits on the rise, it's more important now than ever to pay attention to what you put in your body. Your health is one of the most important investments you can make. After all, you will need it for years to come! Take care to make sure you are receiving adequate amounts of both macronutrients and micronutrients, as well as engaging in healthy exercise. Begin your journey to a healthier you today!

Citations and Sources

1.
Threapleton D, Greenwood D, Evans C, et al. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ. 2013;347:f6879. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3898422.
2.
Houston M. The importance of potassium in managing hypertension. Curr Hypertens Rep. 2011;13(4):309-317. https://www.ncbi.nlm.nih.gov/pubmed/21403995.
3.
Salami M, Rahimmalek M, Ehtemam M. Inhibitory effect of different fennel (Foeniculum vulgare) samples and their phenolic compounds on formation of advanced glycation products and comparison of antimicrobial and antioxidant activities. Food Chem. 2016;213:196-205. https://www.ncbi.nlm.nih.gov/pubmed/27451172.
4.
Swaminathan A, Sridhara S, Sinha S, et al. Nitrites derived from Foneiculum vulgare (fennel) seeds promotes vascular functions. J Food Sci. 2012;77(12):H273-9. https://www.ncbi.nlm.nih.gov/pubmed/23240972.
5.
Badgujar S, Patel V, Bandivdekar A. Foeniculum vulgare Mill: A Review of Its Botany, Phytochemistry, Pharmacology, Contemporary Application, and Toxicology. Biomed Res Int. 2014;2014:842674. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137549.
6.
Shalby A, Hamza A, Ahmed H. New insights on the anti-inflammatory effect of some Egyptian plants against renal dysfunction induced by cyclosporine. Eur Rev Med Pharmacol Sci. 2012;16(4):455-461. https://www.ncbi.nlm.nih.gov/pubmed/22696872.
7.
Khadivzadeh T, Najafi M, Kargarfard L, Ghazanfarpour M, Dizavandi F, Khorsand I. Effect of Fennel on the Health Status of Menopausal Women: A Systematic and Meta-analysis. J Menopausal Med. 2018;24(1):67-74. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5949311.
8.
Endalamaw F, Chandravanshi B. Levels of major and trace elements in fennel (Foeniculum vulgari Mill.) fruits cultivated in Ethiopia. Springerplus. 2015;4(1):5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320202.
9.
Bae J, Kim J, Choue R, Lim H. Fennel (Foeniculum vulgare) and Fenugreek (Trigonella foenum-graecum) Tea Drinking Suppresses Subjective Short-term Appetite in Overweight Women. Clin Nutr Res. 2015;4(3):168-174. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525133.
10.
Chen C, deGraffenried L. Anethole suppressed cell survival and induced apoptosis in human breast cancer cells independent of estrogen receptor status. Phytomedicine. 2012;19(8-9):763-767. https://www.ncbi.nlm.nih.gov/pubmed/22464689.
11.
Mohamad R, El-Bastawesy A, Abdel-Monem M, et al. Antioxidant and anticarcinogenic effects of methanolic extract and volatile oil of fennel seeds (Foeniculum vulgare). J Med Food. 2011;14(9):986-1001. https://www.ncbi.nlm.nih.gov/pubmed/21812646.

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