Fennel seeds, also known as saunf, have been linked to various health benefits and have been used for treating various ailments. The common spice is commonly used in form of mouth fresheners and to add a nice and pleasant flavour to curries, rice-dishes and sweets. Though not native to India, fennel seeds have become a mainstay in Indian households for its wide usage. It is also known for its ability to manage an array of health problems, including congestion, asthma, stomach gas and other digestive issues. But, did you know that saunf is used as an effective remedy for obesity? Yes, that's right! It has many important nutrients that make it an important spice to boost weight loss. Fennel seeds are a rich source of fibre, antioxidants, and minerals, all of which are important for burning fat and supporting good health. It is an Ayurvedic favourite too, and is used in variety of concoctions. If you are looking to cut those extra flabs, then saunf is the way to go.
Seeking weight loss can feel overwhelming with an abundance of diet trends and quick-fix solutions. However, one timeless Ayurveda remedy stands out: Saunf Pani, or fennel water. This simple and natural drink is packed with health benefits that can enhance your weight loss routine.
What is Fennel Water (Saunf Pani)?
Saunf Pani is an herbal infusion made from fennel seeds. Fennel is not just a common spice used in various cuisines; it also carries a wealth of health advantages when consumed as a soothing Ayruveda water infusion. You may want to include saunf pani in your weight loss strategies.
Nutritional Profile of Fennel Seeds
Fennel seeds are a spice harvested from one of several types of herb fennel plant. They have a sweet, powerful flavor that’s similar to licorice.
One teaspoon of fennel seeds contains:
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- Calories: 7
- Fat: 0 grams
- Cholesterol: 0 milligrams
- Carbohydrates: 1 gram
- Dietary Fiber: 1 gram
- Sugar: 0 grams
- Protein: 0.3 grams
In addition to their other health benefits, fennel seeds are rich in:
- Vitamin C
- Calcium
- Iron
- Magnesium
- Potassium
The Science Behind Fennel Seeds and Weight Loss
According to the book, 'Healing Spices' by Dr. Bharat Aggarwal, researchers from the University of Minnesota studied 18 obese people, dividing them into three groups: breakfast, one group took four grams of fenugreek fibre powder with orange juice, second group took eight grams, and the third didn't take any. Between breakfast and lunch, the group taking eight grams of powder had a greater feeling of fullness, felt more satisfied, and felt less hungry. They ended up eating 10 percent fewer calories for lunch.
One early study suggests that eating fennel seeds reduces appetite and significantly reduces overeating at mealtimes. For people with obesity caused by food cravings and overeating, fennel seeds could be helpful.
Key Benefits of Fennel Seeds for Weight Loss
Here are some more reasons that make fennel the ideal spice to lose weight:
- Rich in Fiber: Fennel is a rich source of fibre, which helps you stay fuller for longer, further preventing you from cravings and overeating. This leads to lesser calorie consumption, resulting in weight loss.
- Improves Nutrient Absorption: Consuming saunf may help reduce fat storage by improving vitamin and mineral absorption in the body.
- Diuretic Properties: Saunf has diuretic properties; therefore, drinking fennel tea can help remove toxins from the body, which in turn, may contribute to weight loss.
- Boosts Metabolism: Fennel seeds are responsible for kick-starting your metabolism. A healthy metabolism is the key to losing weight in a healthy way.
- Antioxidant Powerhouse: Saunf contains a plethora of antioxidants like phosphorus, selenium, zinc, manganese, choline, beta-carotene, lutein, zeaxanthin, all of which are known to protect your body against free radicals that are known to cause oxidative stress. Oxidative stress in the body can lead to obesity and diabetes like conditions.
- Promotes Healthy Digestion: The volatile oils like estragole, fenchone and anethole present in fennel seeds help kick-start digestion by promoting the production of gastric enzymes. A good digestive system is the key to lose weight, the healthy way.Fennel water helps promote healthy digestion. Fennel seeds may reduce constipation, bloating, gas, and indigestion. The antispasmodic properties help relax stomach muscles that tend to contract.
Additional Health Benefits of Fennel Seeds
Beyond weight loss, fennel seeds offer a range of health benefits:
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- Cancer Prevention: One of the major compounds found in fennel seeds is anethole, which has been shown to have cancer-fighting properties. Research has shown anethole is effective at destroying breast cancer cells and stopping the spread of both breast and liver cancer cells.
- Increase Milk Production for Breastfeeding Women: Breastfeeding women sometimes struggle to create enough milk to meet the demands of their babies. Fennel seeds could help with that problem. Anethole, a major compound found in fennel seeds, has properties that mimic estrogen and may help stimulate milk production. Some studies suggest that eating fennel seeds increases prolactin-the hormone that triggers milk production.
- Combats Bad Breath: The pleasant aromatic fragrance of saunf combats bad breath. It kills harmful bacteria by increasing the secretion of saliva.
- Maintains Healthy Blood Pressure: Saunf is a good source of potassium, which controls the fluid in the bloodstream to maintain control over blood pressure and heart rate.
- Improves Skin Health: Fennel seeds help improve skin texture and longevity of skin cells. Fennel seed may be used to treat dryness, rashes, and acne.
How to Incorporate Fennel Seeds into Your Diet for Weight Loss
Fennel tea and fennel seed water are two beverages you can enjoy drinking while on a weight loss journey. Here's how you can prepare them at home:
Fennel Water
All you need to do is take one or two teaspoons of fennel seeds and add them in a glassful of water and leave it overnight. Drink it first thing in the morning.
Fennel Tea
Take one teaspoon of fennel seeds and add them in hot water. Make sure you do not boil them as boiling may kill most of its nutrients. Cover and let it rest for about 10 minutes and then drink it three times a day.
Other Ways to Consume Fennel Seeds
- Powder: Take a handful of fennel seeds and grind them properly to make a powder. Add this powder to baked goods’ batter for taste and goodness. Powdered fennel seed powder can also be used to create a ‘churan’ in which ingredients like fenugreek seeds, black salt, asafoetida and mishri can be added for taste and better digestive properties. Eating this every day will lead to better digestion because of the presence of estragole, fenchone and anethole that help secrete enzymes that aid digestive processes.
- Roasted Fennel Seeds: Take a tablespoon of fennel seeds and roast them on low flame. This form of fennel seeds will exude a light aroma that is pleasing to the senses. Add some mishri for taste and have this after every meal to improve digestion. This mixture also keeps dessert cravings at bay because mishri is sweet in taste and complements roasted fennel seeds well. You can also grind roasted fennel seeds to make a powder and consume it daily.
Step-by-Step Guide to Making Fennel Water for Weight Loss
Enjoying Saunf Pani is straightforward and can be done with just a few steps.
Ingredients Needed
- 1-2 teaspoons of fennel seeds
- 1-2 cups of water
Instructions
- Soak the Fennel Seeds: Start by soaking 1-2 teaspoons of fennel seeds in a cup of water overnight or for at least four hours. This process releases aromatic compounds and nutrients.
- Boil the Mixture: In the morning, transfer the soaked fennel mixture into a pot and bring it to a boil for about 2 minutes.
- Cool Down: After boiling, let the mixture cool down. You can strain the seeds for clear water or leave them in for added flavor.
- Enjoy: Serve at tea temperature and enjoy each sip.
Best Times to Consume Sanuf Pani
Morning Boost:* Kickstart your day with a glass of Saunf Pani to energize your metabolism and create p positive momentum in your food as medicine day.
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Before Meals:* Drinking fennel water about 30 minutes before meals can help you feel fuller and curb overeating.
Post-Workout Refreshment:* After exercising, you must stay hydrated.
Maximizing the Benefits: Tips and Variations
- Cucumber Mint Fennel Water: Incorporate cucumber slices and mint leaves for a rejuvenating flavour.
- Detox Mix: Combine fennel seeds with cumin and coriander seeds for improved detoxification.
- Refreshing Summer Beverage: Incorporate a dash of cardamom or rose water for a refreshing effect on warm days.
Important Considerations and Potential Side Effects
Although whole fennel seeds are safe to eat in moderation, the concentrated levels of chemicals found in many supplements or essential oils may not be as safe. Anethole, one of the major compounds in fennel seeds, has properties similar to estrogen. In large amounts, it can interfere with medications and cause unexpected side effects. One study found that when fennel essential oil was used on pregnant rats, it caused their embryos to die. If you are pregnant, consult with your doctor before using fennel seed supplements or essential oils.
For an extra boost of flavor, try adding them to:
- Salads
- Breads
- Soups and Stews
- Curries
- Pastas
- Desserts