7 health benefits and uses of anise seeds

People often know anise seeds as a spice to use in dishes. However, in fact, anise seeds have many other health benefits. Anise, or Pimpinella anisum, is a plant in the same family as carrots, celery, and parsley. It can grow up to 3 feet (1 meter) tall and produces flowers and a small white fruit called anise seed. Anise has a distinct, licorice-like flavor and is often used to add flavor to desserts and beverages. Anise is also known for its health-promoting properties and acts as a natural remedy for a variety of ailments. Here are 7 benefits and uses of anise seeds, backed by science.

Although anise is often used in relatively small amounts, it contains several important micronutrients per serving.
In particular, anise seeds are rich in iron, which is essential for the production of good blood cells in your body.
Anise seeds also contain a small amount of manganese, an important mineral that acts as an antioxidant and is necessary for the body's metabolism and development.
One tablespoon (7 grams) of anise seeds provides about:
Calories: 23 Protein: 1 gram Fat: 1 gram Carbs: 3 grams Fiber: 1 gram Iron: 13% of the Reference Daily Intake (RDI) Manganese: 7% RDI Calcium: 4% RDI Magnesium: 3% RDI Phosphorus: 3% RDI Potassium: 3% RDI Copper: 3% RDI However, keep in mind that most recipes will likely be less than a tablespoon soup.

Depression is a common but debilitating condition, affecting 25% of women and 12% of men worldwide.
Interestingly, some studies have shown that anise seeds can help treat depression.
One study found that anise seed extract had strong antidepressant effects in rats and was as effective as a common prescription drug used to treat depression. Also, in another study in 107 people, taking 3 grams of anise seed powder three times daily was effective in reducing symptoms of postpartum depression.
Similarly, in a four-week study in 120 people, taking a capsule containing 200 mg of anise seed extract three times daily significantly reduced symptoms of mild to moderate depression, compared with the control group. do not use.

A stomach ulcer, which is a sore that forms in the lining of the stomach, causes symptoms such as indigestion, nausea, and a burning sensation in the chest.
Although traditional treatment often includes the use of medication to reduce the amount of acid in the stomach, preliminary research shows that anise seeds may help prevent and reduce symptoms of stomach ulcers.
For example, an animal study showed that anise seeds reduce gastric acid secretion, help prevent stomach ulcers and protect cells from disease.
However, research on the effects of anise seeds on peptic ulcer disease is still very limited.
Further studies are needed to understand how anise seed may help prevent stomach ulcers in humans.

Test-tube studies show that anise seed and its compounds have strong antibacterial properties that help prevent infections and stop the growth of fungi and bacteria.
One test-tube study demonstrated that anise seed and anise essential oil were particularly effective against certain strains of fungi, including yeast and dermatophytes, a fungus that can cause skin diseases.
Anethole, the active ingredient in anise seeds, also helps inhibit bacterial growth.
In another study, anethole prevented the growth of a strain of the bacteria that causes cholera, an infection characterized by severe diarrhea and dehydration.
However, more research is needed to see how anise seed may affect fungal and bacterial growth in humans.

Menopause is the decline in natural reproductive hormones in women during the aging process, leading to symptoms such as hot flashes, fatigue, and dry skin.
Anise seeds are believed to have estrogen-like effects in the body, potentially reducing menopausal symptoms.
In a four-week study, 72 women with menopausal hot flashes took either a placebo or a capsule containing 330 mg of anise seed three times daily. Those who took anise seed experienced a nearly 75% reduction in the severity and frequency of hot flashes. Some compounds in anise seeds may also help prevent bone loss, one of the hallmark symptoms of menopause that occurs due to a drop in estrogen levels in your body.
One study found that an essential oil composed of 81% anethole, the active ingredient in anise, helped prevent bone loss and protect against osteoporosis in rats.
Despite promising results, more research is still needed to determine how anise seed extract may affect menopausal symptoms in women.

Some research indicates that anethole, the active ingredient in anise seeds, can control blood sugar when combined with a healthy diet.
In a 45-day study in diabetic rats, anethole helped reduce high blood sugar by changing levels of several key enzymes. Anethole also enhances the function of insulin-producing pancreatic cells.
Another animal study also showed that anethole improved blood sugar in diabetic rats.
Keep in mind that these studies are using a concentrated dose of anethole - much higher than what is found in one serving of anise seeds.
More research is needed to evaluate how anise seeds affect blood sugar in humans.

In many cases, inflammation is considered a normal response of the body's immune system to fight injury and infection.
However, long-term levels of inflammation have been linked to chronic conditions, such as heart disease, cancer, and diabetes.
Animal and laboratory studies show that anise seeds can reduce inflammation to promote health and prevent disease.
For example, a study in rats showed that anise seed oil reduced swelling and pain.
Another study indicates that anise seeds are high in antioxidants, which can reduce inflammation and prevent disease-causing oxidative damage

Most people can use it safely with no risk of side effects.
However, anise seed extract can cause an allergic reaction, especially if you are allergic to plants in the same family as anise - such as fennel, celery, parsley or dill.
Additionally, due to its estrogen-like properties, anise seed may worsen symptoms of hormone-sensitive conditions, such as breast cancer or endometriosis.
If you have a history of these conditions, continue to be in moderation and talk to your doctor if you have any concerns.

Although commonly purchased as dried seeds, anise seeds are also available in oil, powder, and juice forms.
Anise seeds, anise seed oils and extracts can all add a distinctive flavor to baked goods and candies or enhance the fragrance of soaps and lotions.
Most recipes call for a few teaspoons (4 - 13 grams or 5 - 15 ml) of anise seeds, anise seed oil or extract.
Remember that each form contains different concentrations of anise, so it's important to tweak your recipe depending on which form you use.
For example, if a recipe calls for 1 teaspoon (5 ml) of anise extract, you can change to 1/4 teaspoon (1 ml) anise oil or 2 teaspoons (8 grams) anise seed .
For medicinal uses, doses of anise seed extract from 600 mg to 9 grams per day have been shown to be effective in the treatment of conditions such as depression.
A maximum dose of 20 grams per day of anise seed powder is considered safe for healthy adults.

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