Health Benefits Of Fennel Seeds (Saunf)

  • Author :
  • TATA AIG Team
  • Published on :
  • 19/02/2024

India is one of the largest exporters of fennel seeds, and rightly so, as the country's population believes in ending every meal with a spoonful of fennel seeds or saunf as a mouth freshener.

The role of fennel seeds is not limited to a mouth freshener alone. Fennel seeds are readily available in most kitchens today, and the benefits of fennel seeds for hair, skin, and body will surprise you.

To explore the various benefits of saunf, understanding the nutritional value of fennel seeds and knowing the right ways to consume it for the best results is necessary.

Nutritional Value of Fennel Seeds

To understand the different health benefits of fennel seeds, you should be aware of the various vitamins, minerals, and nutrients these seeds contain.

Let us look at the nutritional value of 1 tablespoon of fennel seeds below.

Components  Estimated Value (In mg or grams)
Calcium  69.37 mg
Protein  0.92 grams
Fats 0.86 grams 
Magnesium  22.33 mg
Fibre 2.31 grams 
Carbohydrates  3.03 grams
Iron  1.08 mg
Potassium  98.25 mg
Vitamin A 5.24 mg
Vitamin C 1.22 mg
Sodium  5.1 mg
Copper  0.06 mg
Zinc 0.21 mg
Vitamin B-6 0.03 mg

Other than these nutrients, fennel seeds are also packed with phosphorus, manganese, niacin, riboflavin, and thiamin. In addition, fennel seeds are also rich in antioxidants that make them beneficial for day-to-day consumption.

Benefits of Saunf (Fennel Seeds)

Benefits of Fennel Seeds For Hair

Scalp Hydration

Fennel seeds have antibacterial and antifungal properties combined with the right vitamins and minerals that help reduce any inflammation on the scalp. Additionally, they increase the natural oil production on the scalp surface and help balance the pH level for maximum hydration.

To add fennel seeds to your hair care routine, you need to mix 1 tablespoon of fennel seeds powder with 1.5 to 2 tablespoons of yoghurt and apply the paste on your scalp for 15-20 minutes. Rinse it off with a gentle shampoo for best results.

Improved Hair Growth

Packed with antioxidants, vitamin A and vitamin E, fennel seeds help improve hair quality by providing deep nourishment to the hair follicles. With this nourishment, hair production improves significantly, and the existing hair strands become stronger.

For hair growth, you need to extract the benefits of fennel seeds in hot water. You need to boil 2 tablespoons of fennel seeds in hot water for 5 to 10 minutes and strain the water in a spray bottle. After every wash, spray this water on your hair roots evenly and leave it on to dry.

Better Hair Fall Control

As fennel seeds are rich in protein, fibre, and vitamin C, regular application of this ingredient on your scalp and hair can help prevent hair loss significantly. This is because it nourishes the dry scalp and helps remove dirt particles for better hair growth.

For the best fennel seed benefits for hair loss management, boil 1 -2 tablespoons of chopped saunf pieces with an oil of your choice, preferably coconut or almond oil, for 5-10 minutes. Then, strain out the oil and apply it to your roots and lengths, leave it for a minimum of 30 minutes, and then rinse with warm water and a gentle shampoo.

Benefits of Fennel Seeds For Skin


To avoid waking up with a puffy face, you can include fennel seeds in your morning routine. Their soothing properties allow instant relief from puffiness and leave you with fresh and glowing skin.

For depuffing with fennel seeds, boil 1 tablespoon of fennel seeds in a cup of water for 5 minutes, strain the water and let it cool down. Once it reaches room temperature, add the water to an ice tray and let it freeze. Every morning, wake up and rub your face with one of these ice cubes and see the difference.

Acne Control

Fennel seeds are rich in antioxidants and thus work as an antiseptic for the skin. They help remove all the dirt and other impurities clogging the pores to minimise the risk of acne formation. Additionally, fennel seeds calm the skin by reducing any inflammation.

For an acne-free face, make a fennel seeds face mask by combining 1 to 2 teaspoons of fennel seed powder with 1 tablespoon of gram flour (besan), 2 tablespoons of milk, and 1 teaspoon of honey. Apply this mask evenly all over the face and neck and let it sit for 10-15 minutes before rinsing it with cold water.

Fights Signs of Ageing

Given that fennel seeds are packed with a good balance of protein, fibre, and vitamins, they help the skin fight free radicals that cause signs of ageing. Moreover, they reduce the visibility of fine lines and wrinkles with regular use, leaving the skin glowing and young.

To use fennel seeds in your skincare routine,

Make a thick paste using 1 to 2 teaspoons of fennel seed powder, 1 tablespoon of yoghurt, and 1 teaspoon of honey.

Apply this mixture to your face evenly and let it sit for 10 - 15 minutes.

Rinse it off with cold water and pat dry.

Benefits of Fennel Seeds for Bloating

Fennel seeds are extremely beneficial in fighting bloating and other digestive issues effectively. Regularly consuming fennel seeds can help improve the process of digesting different foods, allowing a systematic flow of nutrients without any scope of congestion or constipation.

All this is possible only because fennel seeds are rich in essential oils like estragole, anethole, etc., that are anti-inflammatory. These oils promote better digestion and help increase the production of necessary enzymes and gastric juices to maintain a better digestive flow.

Benefits of Fennel Seeds for Weight Loss

Fennel seeds are known to suppress appetite, making them a great source of nutrition for healthy weight loss and management. This is possible due to the fibre content in fennel seeds that helps slow down the process of food breakdown and absorption.

In addition to that, the antioxidants present in fennel seeds help break fat and carbohydrate-rich foods more effectively, ensuring optimised weight gain. All these things work collectively to reduce your appetite and cravings by making you feel fuller for extended periods.

Benefits of Eating Fennel Seeds in Pregnancy

Pregnant or breastfeeding mothers can benefit from regular consumption of fennel seeds as it can help increase milk production for the baby. This is possible due to the presence of an anethole that helps increase the production of prolactin, the hormone responsible for stimulating milk production for breastfeeding mothers.

However, before adding fennel seeds to your daily diet, consult a doctor and get their permission to avoid any risks for you and your baby.

Additional Benefits of Fennel Seeds

As per Ayurveda, eating fennel seeds can help improve eyesight to a great extent. This is due to the presence of vitamin A in fennel seeds.

Drinking a hot cup of fennel tea water can help detoxify the body by flushing out all harmful toxins from within. Additionally, it also helps reduce the risk of many urinary tract diseases.

Many respiratory problems can also be minimised or cured with the consumption of fennel seeds. These seeds are rich in phytonutrients that help fight sinuses and other related issues like asthma, nasal congestion, etc.

The potassium present in saunf helps regulate blood pressure.

Given that fennel seeds are commonly used as mouth fresheners, it is safe to say that eating fennel seeds helps fight bad breath and also kills harmful bacteria present in the mouth.

Ways to Obtain Maximum Fennel Seeds Benefits

  • Drink a cup of warm fennel tea by boiling a teaspoon of fennel seeds with 1 cup of water.

  • Soak fennel seeds in water overnight and drink it on an empty stomach the following day.

  • Add dry fennel seeds to your curries and salads to give your dish a nutrition boost.

  • Chew on a teaspoon of fennel seeds after a big meal to benefit from better digestion and zero signs of bloating.

  • For fennel seeds benefits for skin, use fennel seed powder and combine it with different natural ingredients for a rich face pack.

  • For the benefits of fennel seeds for hair, boil fennel seeds with water and use it to rinse your hair or combine it with an oil of your choice and apply it for increased scalp hydration.

Precautions for Consumption of Fennel Seeds

  • Fennel seeds are usually safe, but if you are taking any supplement for fennel seeds, an allergic reaction might be possible.

  • In case you notice a rash or hives on your body right after consuming fennel seeds, you may be allergic to this ingredient.

  • Overconsumption of fennel seeds can, at times, result in vomiting or disturbed stomach conditions.

  • When choosing the best way to consume fennel seeds, always choose dry seeds only.

  • In case you feel uneasy or uncomfortable immediately after consuming saunf, visit a general physician and discontinue the use of saunf in any form.

  • People who take antibiotics or certain other medications should first consult a doctor before adding fennel seeds to their diet.


Fennel seeds are already a big part of our lives. Whether you host people at home or step out for a bite at a restaurant or hotel, no meal is over unless a bowl of fennel seeds is presented on the table.

However, other than consuming it only post-meals, adding saunf to your daily diet can do wonders for your body. It ensures healthy digestion, reduced bloating, better hair quality and quantity, and much more.

For obtaining fennel seeds benefits, be mindful of the intake and consume them in the right combinations. Consult a doctor in case of discomfort to avoid any unnecessary health concerns.

Role of Health Insurance

Adopting a healthy lifestyle and practising healthy habits is one effective way to reduce the risk of unexpected health issues significantly. However, these efforts are not always enough.

Even with mindful habits and extreme caution, health problems can arise out of the blue and leave you with an exhausting financial burden. To secure your finances in times of emergencies, investing in a medical insurance plan is an excellent decision.

From pre and post-hospitalisation fee cover to ambulance fee cover and room charge cover, the benefits of health insurance plans offered by Tata AIG ensure you have ample financial support during medical emergencies.

Our comprehensive health insurance plans are carefully curated to meet different coverage requirements and budget needs with ease. Additionally, we provide customisation flexibility for our health insurance policies with a range of add-ons.

For added convenience, with our health insurance coverage, you can opt for a cashless treatment at any hospital in the country. #GoCashless


Can I have fennel seeds daily?

If you wish to add fennel seeds to your daily diet, limit the use of the same to 1 teaspoon or 6 grams of fennel seeds. This is in addition to drinking soaked fennel seeds water.

How does drinking soaked fennel seeds in water help in weight loss?

The benefits of drinking soaked fennel seeds water include weight loss along with better digestion, reduced risk of bloating and acid reflux, increased absorption of necessary nutrients, etc.

For weight loss all you need to do is soak 1 teaspoon of fennel seeds in 1 glass of water overnight, strain it the next morning and drink it empty stomach.

Can I give my young daughter fennel seeds every day?

To help keep all digestive issues at bay for young children, you can give them 1 teaspoon or 6 grams of fennel seeds, as recommended by doctors. However, we suggest consulting a doctor before adding any new foods to your child’s diet.

Disclaimer: This is a general guide on the benefits of fennel seeds (saunf). It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.

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