Fennel seed

Description

Common Name: Fennel Seed
Also Known As: Sweet Fennel, Saunf (in Hindi), Fenouil (in French)
Botanical Name: Foeniculum vulgare
Family: Apiaceae (Carrot family)
Form: Small, oval, grooved seeds
Color: Greenish to yellowish-brown
Flavor Profile: Sweet, licorice-like, mildly spicy
Aroma: Warm, herbaceous, and anise-like

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General Description:

Fennel seeds are the dried fruits of the fennel plant, an aromatic herb native to the Mediterranean region. These seeds are widely used in culinary and medicinal practices around the world. Known for their distinctive sweet, licorice-like flavor, fennel seeds add depth to savory dishes, teas, spice blends, and baked goods. Their digestive and carminative properties also make them a staple in traditional herbal remedies.

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Botanical Characteristics:

• Plant Type: Perennial herb

• Height: Up to 2 meters (6 feet)

• Leaves: Feathery and aromatic

• Flowers: Small yellow umbels

• Seeds: Actually dry fruits (schizocarps), often referred to as seeds

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Nutritional Value (per 100g):

• Calories: ~345 kcal

• Protein: ~15g

• Fat: ~14g

  • Polyunsaturated fats and essential oils

• Carbohydrates: ~52g

  • Fiber: ~40g

• Vitamins: A, C, several B-complex (especially B3 and B6)

• Minerals: Calcium, Iron, Magnesium, Potassium, Manganese, Zinc

• Phytochemicals: Anethole, fenchone, estragole (responsible for aroma and medicinal effects)

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Health Benefits:

• Aids Digestion: Stimulates digestion, reduces bloating and gas

• Antioxidant-Rich: Helps combat oxidative stress

• Anti-inflammatory: Supports immune function and reduces inflammation

• Hormonal Balance: Used in traditional medicine for menstrual and menopausal relief

• Breath Freshener: Naturally deodorizing effect

• Appetite Suppressant: Traditionally used to curb hunger

• Antimicrobial: Helps fight harmful bacteria in the gut

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Culinary Uses:

• Spice Blends: Common in Indian panch phoron, Chinese five-spice, and Middle Eastern mixes

• Cooking: Flavors meats, fish, vegetables, breads, and soups

• Teas & Infusions: Used alone or in herbal blends for digestion

• Mouth Fresheners: Often served sugar-coated after Indian meals

• Baking: Adds flavor to breads, cakes, and cookies

• Liqueurs: Used in making spirits like absinthe and pastis

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Storage:

• Store in an airtight container away from light and moisture

• Whole seeds retain flavor longer than ground

• Shelf life: 6–12 months for best aroma and potency

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Cultural and Historical Significance:

Fennel has been valued since ancient times by the Egyptians, Greeks, and Romans for its culinary and medicinal properties. In Ayurveda and Traditional Chinese Medicine, it is considered a key digestive and balancing herb. Today, fennel seeds remain a beloved spice in global cuisines and a trusted remedy in natural health circles.