Fennel, Foeniculum vulgare, belonging to the carrot family of plants and native to southern Europe, is a key ingredient in many Mediterranean recipes, much like its botanical counterparts – dill, caraway, and coriander. While fennel bulbs, with their licorice-like taste, bring a tasty kick to your kitchen game, let's focus on the sweet little fennel seeds.
These seeds are not only tasty, but they are natural digestive aids, and are rich in vitamins and nutrients:
manganese which is important for metabolism and wound healing
potassium, magnesium, and calcium which all aid in maintaining healthy bones
vitamins A and C which are antioxidants that can help reduce cell damage and support eye health and cardiovascular health
Carminative
As a carminative, fennel seeds are especially beneficial for those with a sluggish digestive system. Traditionally, the primary use of fennel involved the seeds, commonly chewed post-meals to enhance digestion. Used as gripe water, fennel seeds can gently relieve gas and bloating, especially in colicky little ones. In addition to relieving gas, the seeds also have relaxing and antispasmodic effects that help to ease the symptoms of IBS, including diarrhea and constipation. Fennel seeds aid in digestion by stimulating the liver and increasing the quality of bile, which aids in the digestion of fats. Given the prevalence of highly processed foods in our diets, often leading to gut inflammation and potential issues like leaky gut syndrome, the anti-inflammatory properties of fennel seeds become particularly valuable. When combined with caraway seeds, not only do these blends offer extra gut health benefits, but they also enhance the overall flavor profile.
Respiratory
Extending their positive impacts to the respiratory system, fennel seeds have been historically employed to alleviate spasmodic coughs, including those associated with whooping cough and bronchitis. Their properties, including mucus-thinning and anti-inflammatory effects, make fennel seed teas a good choice for supporting respiratory health.
Protective
Additionally, further research shows that fennel seeds may have liver protective benefits, may help support healthy blood sugar levels, and may prevent organ damage from diabetes. Fennel seeds also have a mild diuretic effect, which helps reduce edema.
Incorporating fennel and other spices such as dill, caraway, cardamom, and ginger generously into your home cooking and tea blends serves as a proactive measure for maintaining optimal health. Here are some simple ideas to consider:
Digestive Tea
Blend cinnamon, ginger, fennel seeds, and chamomile in your preferred proportions to create a calming and digestive-supportive tea that you can drink after dinner.
2 parts fennel seeds
1 part lemon balm, spearmint, or catnip
pinch of ginger or cinnamon
Honey to taste
Slice of orange or lemon
Steep the herbs in just-boiled water for 10 to 20 minutes, then strain. Add honey to taste and an optional slice of citrus.
Digestive Salt Blend
2 parts fennel seeds
1 part dried garlic flakes
1 part freshly ground peppercorns
1 part dried grated orange peel
1 part dried thyme
1 tsp dried thyme
An equal portion of your preferred salt to the total herb blend
Mix all of the ingredients and use the blend creatively. Try this mix on your morning eggs, in your guacamole, as a meat rub, or as a salad topping.
All Purpose Seasoning
2 parts parsley
1 part rosemary
1 part fennel
1 part dill
1/2 part garlic granules
For best results, lightly grind up all the spices until they are about the same consistency. This blend is ideal for grilling meats and savory dishes.
Fennel Essential Oil
Fennel essential oil, known for its delectable and captivating aroma, is a global favorite with a range of benefits, such as managing digestive upset, menstrual cramps, anxiety, and various other health conditions. The versatility of fennel essential oil may surprise you, proving to be a valuable asset to your overall well-being.
Digestion
As stated above, fennel seed is a great digestive aid, reducing nausea, flatulence, indigestion, and general digestive discomfort. When used appropriately, these benefits can translate to fennel seed essential oil, which has been shown to reduce intestinal spasms, increase the motility of the small intestine, reduce nausea and vomiting, and gastroprotective activities. You can easily make a belly massage oil with fennel essential oil (maximum of 2.5% dilution) to be rubbed on after a big meal that leaves you feeling overly full and bloated.
Cramps, Menstrual or Muscle
Fennel essential oil is useful for alleviating cramps, particularly in the context of menstrual discomfort. However, it is important to note that its usage may not be suitable for individuals experiencing heavy bleeding during menstruation as it can increase the menstrual flow. A 2001 study showcased the oil's ability to reduce both the frequency and intensity of cramp contractions, highlighting its potential as a soothing remedy. The combined effects of the soothing aroma, calming massage, and medicinal actions create a holistic approach to achieving relief.
Beyond menstrual support, fennel extends its therapeutic reach to conditions like arthritis and gout. By preventing the toxic build-up that precedes joint inflammation, fennel's antispasmodic and anti-inflammatory actions prove beneficial for managing muscular aches and pains.
Diuretic
For women navigating fluid retention and bloating during their menstrual cycle, fennel essential oil proves to be a reliable and gentle diuretic, especially effective when paired with geranium. A massage oil blend is an ideal method for experiencing the diuretic benefit.
Mental Wellness
Research has shown the potential anxiety-reducing effects of fennel essential oil. Fennel can be used in blends for inhaled and topical anxiety and calming intentions as it has a calming effect on the mind and body. Its calming properties have also shown positive benefits in managing stress and relieving muscle tension related to stress. Additionally, blending fennel with rosemary and citrus oils helps to combat mental fatigue.
Respiratory
Fennel's antispasmodic effects offer valuable aid for respiratory challenges like bronchial spasms, coughs, asthma, and bronchitis. Its antimicrobial, and mucolytic actions, and ability to promote lung clearance further enhance its utility in addressing respiratory wellness, fostering a clearer, more comfortable breathing experience.
Blends
Fennel essential oil blends well with cardamom, coriander seed, clary sage, sweet marjoram, ginger, lavender, rosemary, grapefruit, and other citrus oils.
Healthy Digestion Blend – One drop of each into 10ml of carrier oil: anise, caraway, fennel, ginger, lemon, tarragon - inhale or use topically
Anti-Nausea Blend - One to two drops of each for a diffuser blend: anise, fennel, Roman chamomile, and peppermint
Open Mind Blend - One to two drops of each for a diffuser blend: fennel, sweet orange, and rosemary
Caution
Fennel essential oil should only be used as a short-term oil (not to be used daily for the long-term), should be diluted to 2.5% or less in a carrier oil for topical use, should not be used internally, and is contraindicated during pregnancy, breastfeeding, and for those with estrogen-related cancer.
References
Ostad, S.N., Soodi, M., Shariffzadeh M., Khorshidi, N. and Marzban, H. (2001) The effect of fennel essential oil on uterine contraction as a model for dysmenorrhoea, pharmacology and toxicity. Journal of Ethnopharmacology 76, 3, 299-304.
de Cássia da Silveira e Sá, R., Andrade, L.N., de Oliveira, R. and de Sousa, D.P. (2014) A review on anti-inflammatory activity of phenylpropanoids found in essential oils. Molecules 19, 1459-1480. doi: 10.3390/molecules19021459
Mesfin M, Asres K, Shibeshi W. Evaluation of anxiolytic activity of the essential oil of the aerial part of Foeniculum vulgare Miller in mice. BMC Complement Altern Med. 2014 Aug 23;14:310. doi: 10.1186/1472-6882-14-310. PMID: 25149087; PMCID: PMC4156641.
Gulfraz, M., Mehmood, S., Minhas, N., Jabjeen, N., Kausar, R., Jabeen, K. and Arshad, G. (2008) Composition and antimicrobial properties of essential oil of Foeniculum vulgare. African Journal of Biotechnology 7, 24, 4364-4368.
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