Saunf: Health Benefits, And Nutritional Value



Published on: 12-Nov-2022


10 min read


Updated on : 02-Nov-2023




Shubhi Sidnis


Saunf: Health Benefits, And Nutritional Value

Saunf: Health Benefits, And Nutritional Value

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It is common in India to chew a few saunf seeds shortly after a delicious meal to freshen the breath, stimulate digestion, and treat flatulence and indigestion issues. According to reports, India is the largest exporter of saunf.

Other names for fennel seeds include sompu in Telugu, peruncirakam in Tamil, perunjirakam in Malayalam, mauri in Bengali, and saunf in Hindi.

Fennel seeds are beneficial in treating digestive and respiratory ailments, improving vision, and curing menstrual problems. They are high in nutrient content and have powerful antioxidant, anti-inflammatory, and antibacterial properties.

Let us learn about the nutritional value of saunf and enlighten ourselves.

Table Of Contents

1. The Nutritional Content Of Saunf

2. What Is Saunf In English?

3. What Are The Health Benefits Of Saunf? 

4. The Benefits Of Saunf Water

5. Is It Good To Have Saunf During Pregnancy?

6. Dietitian’s Recommendation

7. The Final Say

8. FAQs

The Nutritional Content Of Saunf

Saunf is a nutrient powerhouse with low calories and a high concentration of various micro and macronutrients. Approx 100 g of saunf contains

  • Calories- 345 kcal
  • Fat- 15 g
  • Carbohydrate- 52 g
  • Dietary fibre- 40 g
  • Protein-16 g
  • Sodium- 88 mg
  • Potassium- 1694 mg
  • Calcium- 1196 mg
  • Iron- 19 mg

What Is Saunf In English?

Saunf in English is called fennel seeds; Indigenous to the shores of the Mediterranean, fennel seeds have gained popularity globally for their extraordinary qualities and health benefits. 

On that note, let us look into what nutritional value it holds.

What Are The Health Benefits Of Saunf? 

Improving the digestive system to regulate blood pressure to improve skin, saunf or fennel seeds are extraordinary herbs.

1. Supports Digestive Health

The goodness of saunf is its essential volatile oils are known to stimulate the secretion of digestive juices and enzymes, which aids in digestion. Saunf can help with various digestive issues, including heartburn, flatulence, bloating, and colic in children. The antispasmodic and carminative properties aid in treating irritable bowel syndrome, gastroesophageal reflux disease (GERD), and ulcerative colitis.

2. Potent Laxative

Saunf powder is a great laxative that can help with constipation, abdominal cramps, irritable bowel syndrome, and other gastrointestinal issues.

In addition, an abundance of dietary fibre in saunf stimulates intestinal activity by increasing bile and gastric juice secretions and maintaining peristaltic movements, thereby regulating the smooth functioning of the bowel.

3. Antacid Effects

As saunf is basic, it helps to neutralise the acidity of the intestine, exacerbated by poor dietary habits, a sedentary lifestyle, and being overweight. Moreover, chewing a few fennel seeds shortly after eating can reduce heartburn and regurgitation. As a result, saunf is an important component in anti-acidity.

4. Treatments Respiratory Ailments

Saunf contains a high concentration of phytonutrients, which help to clear blocked sinuses and relieve asthma symptoms. The expectorant properties aid in treating respiratory ailments such as bronchitis, coughing, and nasal congestion. Asthma and bronchitis can be relieved by inhaling steam from saunf.

5. Boosts Lactation

The essence of anethole, a compound found in saunf seeds, has galactogenic properties that mimic oestrogen hormone function and increase breast milk production in lactating mothers. Saunf is an excellent addition to a lactating diet because it ensures a steady flow of breast milk.

6. Fights Bad Breathe 

Chewing a few saunf seeds, which can freshen your breath, is a simple and effective home remedy for bad breath. The sweet and mild liquorice flavour of saunf stimulates saliva secretion, which aids in removing bacteria. 

Aside from these benefits, the essential oil has antibacterial properties that help fight against microbes that cause bad breath. Munching on 5-10 fennel seeds for 10 minutes can instantly refresh your breath.

7. Promotes Good Sight

Regularly consume saunf to improve your vision. Saunf seeds are high in vitamin A and other essential nutrients. It has also been used to treat watery and inflamed eyes, and extracts of the seeds have alleviated glaucoma. Anethole compound also increases the protein content of the lens and slows the progression of cataracts.

8. Manages Diabetes

Saunf contains various essential oils and anethole, an active compound that may help regulate blood sugar spikes. Saunf, which is high in vitamin C, beta-carotene, antioxidants, and essential minerals, improves insulin sensitivity and controls blood glucose levels.

The Benefits Of Saunf Water

We all know eating saunf is beneficial, but do you know drinking saunf water is equally helpful? Like saunf,saunf water has many health benefits, and ToneOp is here to highlight them for you:

1. Benefits Skin

Saunf water benefits the skin and helps in weight loss. It has antioxidant and antibacterial properties that protect the skin from free radical damage, extending the life of skin cells. 

The minerals such as potassium, selenium, and zinc help treat skin conditions like acne, rashes, and dryness.

2. Boon For Weight Loss

Saunf is a well-known appetite suppressant and can be included in the clean eating plan for weight loss. Fennel seeds for weight loss can be highly beneficial when combined with a nutritious diet and regular exercise. 

These seeds have diuretic properties, which aid in detoxification and metabolism. They also contain a lot of vitamin B-6, essential for energy metabolism. 

Proteins and carbohydrates are broken down into glucose and amino acids.

So drinking saunf water or tea keeps you satiated for longer, allowing you to consume fewer calories overall.

3. Purifies Blood

Saunf have diuretic properties. This implies that they help to improve kidney function, which aids in blood filtering. Taking a spoonful of saunf or drinking water infused with saunf is said to help your body eliminate toxins and promote the best absorption of healthy nutrients.

4. Reduces Water Retention

Saunf has been shown to have diuretic properties. In other words, it promotes urine flow and eliminates excess water in the body. This can be very beneficial for gym freaks who are incredibly aware of the components of their bodies. Furthermore, saunf has diaphoretic properties that promote increased perspiration.

5. Blood Pressure Control

Saunf is high in potassium and excels in blood pressure management, an element known for its blood pressure-lowering properties. Potassium is extremely useful in controlling blood pressure, heart rate, and physiological fluid concentrations.

Is It Good To Have Saunf During Pregnancy? 

Because saunf is a natural emmenagogue, they are only recommended in very small amounts during pregnancy. This essentially means that they stimulate or increase menstrual flow. You can add a small amount of these seeds to your food (for example, a teaspoon or so). Your doctor can advise you on how much you should consume based on your health needs and conditions.

Benefits Of Saunf In Pregnancy 

  • Saunf has long been used to treat nausea and morning sickness. Eating fennel seeds aids in the development of appetite, particularly during the first trimester, and aids in controlling morning sickness by reducing gas and heartburn.
  • The anti-flatulence properties of saunf aid in relaxing the digestive tract muscles, stimulating bile flow, and alleviating digestion-related cramps. As a result, it is very effective in relieving bloating during pregnancy.
  • The majority of pregnant women complain of indigestion and gas. Fennel seeds are a natural carminative that aids in eliminating gas from the digestive tract. As a result of improved digestion and the resolution of gut-related issues, appetite returns.

Possible Side Effects Of Saunf On Pregnancy 

After knowing about the benefits of saunf, we should also understand the side effects of saunf, which are as follows:

  • Saunf inhibits the ability of your blood to coagulate, slowing the clotting process. So, if you have a bleeding disorder, you should avoid fennel, especially if you are prone to bruises and bleeding.
  • Eating saunf can cause your skin to become dry and sensitive. Avoid saunf during pregnancy if you have sensitive skin.
  • Saunf's antispasmodic, phytoestrogenic, and anti-inflammatory properties have been shown to stimulate the uterus and cause premature contractions. However, having it in small amounts throughout the pregnancy will not harm the foetus and will not cause premature contractions.

Dietitian’s Recommendation

Saunf is high in nutrients, including vitamin C, vitamin A, antioxidants, minerals, and fibre. So a tablespoon of saunf daily can help with a variety of issues. Also, you can use fennel seeds in different forms of recipes as well, like roasted saunf, saunf sharbat, saunf water, saunf tea, chutneys etc. 

-Dietitian Lavina Chauhan

The Final Say

This aromatic and flavorful herb contains various nutrients, including vitamins C and A, and minerals such as calcium, iron, zinc, and manganese. Moreover, saunf is high in antioxidants and volatile oils and has been shown to improve heart health, reduce inflammation, stimulate digestion, and promote weight loss. To reap the health benefits of this amazing herb, include dried saunf in your daily routine.


1. What happens if we drink saunf water daily?

It is high in vitamins and minerals and acts as a blood purifier. It is great for heart patients as it helps in reducing cholesterol and regulates blood pressure levels. In addition, saunf is extremely good for eyesight.

2. Is saunf good for periods?

Saunf contains a compound called Emmenagogue, which helps in regulating menstruation. Therefore, they boost the menstruation process and are also considered healthy for consumption during periods as they help relieve cramps.

3. Is saunf good for hormonal imbalance?

Saunf contains phytoestrogens, which aid hormonal balance in women. A daily cup of fennel tea can keep hormonal issues like polycystic ovaries and hyperthyroidism at bay.

4. Is saunf good for conceiving?

Saunf can help you in conceiving a child. It has a direct impact on the female's fertility. It mimics the female hormone estrogen, which helps regulate the menstrual cycle. Women who cannot conceive even after a year of unprotected sex should take saunf as medicine.

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