Anise: Health Benefits, Uses, Nutrition, and Side Effects
Fragrant herb that eases bloating, soothes coughs, and supports hormonal balance.
Anise (Pimpinella anisum), sometimes called aniseed, is an aromatic herb renowned both as a culinary spice and as a key player in traditional medicine. From soothing digestive discomforts to fighting microbes and acting as a natural expectorant, anise has a long-standing place in herbal health — supported by ancient tradition and modern science alike.
What Is Anise?
Anise is a flowering plant in the Apiaceae family, closely related to carrots, celery, and parsley. Native to the eastern Mediterranean region and Southwest Asia, it thrives in warm climates and is prized for its small, brown, oval-shaped seeds. These seeds are celebrated for their distinct licorice-like aroma and sweet flavor, owed primarily to the compound anethole. Anise should not be confused with star anise (Illicium verum), a spice with similar flavor notes but different botanical origins.
Nutrition Facts of Anise Seeds
Aniseed packs a nutritional punch in a small package. Its most notable nutrients include dietary fiber, vitamins (notably B vitamins), and several essential minerals.
| Nutrient | Per 100g | Main Role |
|---|---|---|
| Energy | 337 kcal | Caloric supply (mainly from carbohydrates and fats) |
| Protein | 17.6 g | Supports body tissue repair and growth |
| Fiber | 14.6 g | Digestive health and bowel regularity |
| Iron | 36.96 mg | Prevents anemia by supporting red blood cell formation |
| Calcium | 646 mg | Promotes bone health |
| Magnesium | 170 mg | Vital for muscle and nerve function |
| Manganese | 2.3 mg | Antioxidant activity and metabolism |
*Individual nutritional needs may vary. Values can change based on growing conditions and processing.
Top Health Benefits of Anise Seeds
Anise seeds are valued in both folk medicine and scientific research for their array of therapeutic properties.
1. Promotes Digestive Health
- Carminative effect: Anise helps relieve bloating, flatulence, and indigestion. It calms the digestive tract, making it a popular addition to after-dinner teas in many cultures.
- Eases symptoms of IBS: The aromatic compounds in anise seed have been linked to relief from irritable bowel syndrome (IBS) and related discomforts.
- Ulcer protection: Preliminary studies suggest that anise may protect the stomach lining from acid damage, reducing risk of peptic ulcers.
2. Supports Respiratory Health
- Expectorant action: Anise has traditionally been used to loosen mucus during colds, bronchitis, and other respiratory complaints.
- Soothes coughs and sore throat: Anise tea or lozenges may help alleviate irritation in the throat and airways.
3. May Aid in Managing Menstrual and Menopausal Symptoms
- Reduces menstrual pain: Consumption of anise tea may help ease painful or irregular periods, potentially due to mild estrogenic effects.
- May minimize menopause discomfort: Early research indicates anise can decrease the frequency and severity of hot flashes, possibly by interacting with estrogen receptors in the body.
4. Antimicrobial and Antifungal Properties
- Inhibits microbial growth: Anise is rich in compounds that show activity against bacteria, viruses, and certain fungi, such as Candida albicans (the cause of thrush and yeast infections).
- May support skin health: Anise oil can act as a mild antiseptic or disinfectant in traditional applications.
What others are reading
5. Beneficial for Mental Health
- Potential antidepressant effects: Some animal and early human studies suggest anise seed extract may reduce symptoms of depression.
- Soothing aroma: Anise’s distinct scent is used in aromatherapy for relaxation and stress reduction.
6. Supports Blood Health
- Rich iron content: Anise seed’s iron helps form healthy red blood cells, combating anemia and fatigue.
7. May Help Balance Blood Sugar
- Blood sugar control: Some evidence suggests anise may lower high blood sugar and reduce oxidative stress, supporting its use in traditional diabetes care.
8. Reduces Inflammation
- Antioxidant action: Anise seeds contain flavonoids and polyphenols that combat cellular damage from free radicals and reduce inflammation throughout the body.
9. Other Traditional Benefits
- Lice removal: Sprays made with anise oil, often combined with coconut or ylang-ylang oil, have demonstrated effectiveness against head lice.
- Freshens breath: Chewing anise seeds or pods is a time-honored remedy for bad breath.
- Supports lactation: Used in some cultures to promote milk production (as a galactagogue), though more research is needed.
Star Anise vs. Anise Seed: Key Differences
Though both share a similar licorice-like flavor, anise seed (Pimpinella anisum) and star anise (Illicium verum) are botanically unrelated.
- Star anise comes from a tree native to China and Vietnam and has a distinctive star-shaped pod. It is a leading source of shikimic acid, used in the production of the antiviral drug Tamiflu and features strongly in Asian cuisine.
- Anise seed is an herbaceous plant native to the Mediterranean and Middle East, often used in breads, desserts, and herbal teas.
| Attribute | Anise Seed (Pimpinella anisum) | Star Anise (Illicium verum) |
|---|---|---|
| Botanical Family | Apiaceae | Schisandraceae |
| Appearance | Small, oval brown seeds | Woody, star-shaped pod |
| Culinary Use | Baked goods, spice blends, teas | Asian dishes, soups, spice blends |
| Main Compound | Anethole | Anethole, shikimic acid |
Practical Uses of Anise Seeds
1. Culinary Applications
- Flavoring for breads, cakes, cookies, and candy.
- Key ingredient in traditional liqueurs (e.g. ouzo, pastis, sambuca).
- Popular as a spice in Middle Eastern, Mediterranean, and Indian cuisine.
- Enhances teas, herbal infusions, and spice mixes.
2. Traditional and Folk Remedies
- Soothing teas for indigestion, coughs, and menstrual discomfort.
- Chewed or made into infusions to reduce bad breath.
- Used as an ingredient in home remedies for colds and minor respiratory ailments.
3. Cosmetic and Pharmaceutical Uses
- Anise oil is used in fragrances, aromatherapy, and certain topical ointments.
- Features in mouthwashes, toothpastes, and soaps for its aromatic, antimicrobial qualities.
How to Use Anise Safely
- Tea: Steep 1 teaspoon of crushed anise seeds in hot water for 10 minutes for a soothing beverage.
- Chewing seeds: A traditional way to freshen breath and aid digestion after meals.
- Culinary spice: Use whole or ground seeds in sweet and savory recipes.
- Essential oil: Only use food-grade oil in very small quantities and never undiluted. Do not apply essential oil directly to skin or ingest without medical guidance.
Possible Side Effects of Anise
Anise is generally recognized as safe in culinary amounts, but high doses or concentrated extracts may pose risks:
- Allergic reactions: Individuals sensitive to plants in the Apiaceae family (fennel, celery, coriander) may react to anise.
- Hormonal effects: Due to its mild estrogenic activity, excessive intake is not recommended for people with hormone-dependent conditions (e.g., certain cancers).
- Drug interactions: Use caution if taking anticoagulants, diabetes, or hormone therapies. Consult your healthcare provider before using supplements.
- Potential toxicity: Essential oil should never be ingested in large amounts or given to infants and young children.
Interesting Facts About Anise
- Ancient origins: Anise was prized by Egyptians, Greeks, and Romans for its medicinal and culinary uses.
- Historical medicines: Pliny the Elder noted anise’s value for sleep and breath freshening in ancient Rome.
- Licorice-like taste: The distinct sweet and spicy flavor in products like licorice candy and liqueurs often comes from anise (not true licorice root).
- Sustainable crop: Anise grows easily in Mediterranean climates, making it a readily renewable herb.
Frequently Asked Questions (FAQs)
Q: What is the difference between anise and fennel?
A: While both have a sweet, licorice-like taste and belong to the same botanical family, anise seeds are smaller and rounder compared to the longer, thinner fennel seeds. Their plant structures and some chemical compounds are distinct.
Q: Can anise seed help with cough or sore throat?
A: Yes, anise tea is commonly used to soothe symptoms of coughs, sore throat, and mild respiratory complaints due to its expectorant and mild antimicrobial properties.
Q: Is anise safe to consume during pregnancy?
A: Moderate culinary use is considered safe for most women. However, higher doses or therapeutic use should be avoided during pregnancy and lactation unless prescribed by a healthcare provider due to possible hormonal effects.
Q: How should anise be stored to preserve its flavor and properties?
A: Store whole seeds in an airtight container away from heat, light, and moisture. Ground seeds and oil lose potency faster and should be used within a few months for best effect.
Q: Are there people who should avoid anise entirely?
A: People with known allergies to anise or related plants, those with hormone-sensitive illnesses, or those taking certain medications should avoid anise or consult a doctor before use.
References
- https://www.webmd.com/diet/health-benefits-anise
- https://sowrightseeds.com/blogs/planters-library/how-to-use-anise-herb-history-medicinal-properties
- https://www.tuasaude.com/en/anise/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3405664/
- https://www.vinmec.com/eng/blog/7-health-benefits-and-uses-of-anise-seeds-en
- https://www.mccormickscienceinstitute.com/our-research/scientific-overviews/anise-potential-health-benefits
- https://www.rxlist.com/supplements/anise.htm
Similar Articles
Read full bio of Sneha Tete
