Anise is a spice with a distinct, licorice-like flavor that is widely used in cooking and baking. But did you know that anise also has many health benefits and uses? In this blog post, we will explore some of the ways that natural anise can improve your health and well-being.
What is Anise?
Anise, also known as aniseed or Pimpinella anisum, is a plant that belongs to the same family as carrots, celery and parsley. It grows up to 3 feet (1 meter) tall and produces white flowers and small seeds that are used as a spice. Anise has a long history of use in traditional medicine, especially in India and the Middle East, where it is valued for its digestive, respiratory and mood-enhancing properties.
Anise is rich in nutrients, antioxidants and phytochemicals that may have beneficial effects on various aspects of health. One tablespoon (7 grams) of anise seeds provides approximately ( 3 ):
- Calories: 23
- Protein: 1 gram
- Fat: 1 gram
- Carbs: 3 grams
- Fiber: 1 gram
- Iron: 13% of the Reference Daily Intake (RDI)
- Manganese: 7% of the RDI
- Calcium: 4% of the RDI
- Magnesium: 3% of the RDI
- Phosphorus: 3% of the RDI
- Potassium: 3% of the RDI
- Copper: 3% of the RDI
Anise also contains vitamins C and A, as well as other compounds like anethole, estragole, limonene and pinene that give it its characteristic aroma and flavor.
Health Benefits and Uses of Anise
Here are some of the health benefits and uses of anise that are supported by scientific evidence:
- May Reduce Symptoms of Depression
Depression is a common mental disorder that affects millions of people worldwide. It can cause persistent feelings of sadness, hopelessness, loss of interest and low self-esteem. Depression can also interfere with daily functioning and quality of life.
Several studies have shown that anise may help reduce symptoms of depression by modulating brain chemicals like serotonin, dopamine and norepinephrine. These neurotransmitters are involved in regulating mood, motivation, memory and cognition.
For example, one study showed that anise extract exhibited antidepressant properties in mice and was as effective as fluoxetine, a common prescription medication for depression ( 5 ). Another study found that taking 3 grams of anise powder three times daily for four weeks improved symptoms of postpartum depression in women ( 6 ). Similarly, taking 200 mg of anise oil capsules three times daily for four weeks reduced symptoms of mild to moderate depression in adults ( 7 ).
- Could Protect Against Stomach Ulcers
Stomach ulcers, also known as gastric ulcers, are painful sores that form in the lining of the stomach. They can cause symptoms like indigestion, nausea, vomiting and bleeding. Stomach ulcers are often caused by a bacterial infection called Helicobacter pylori (H. pylori), or by the use of nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin or ibuprofen.
Anise may help prevent and treat stomach ulcers by inhibiting the growth of H. pylori and reducing stomach acid secretion. Anise also has anti-inflammatory and antioxidant properties that may protect the stomach lining from damage.
One animal study found that anise reduced stomach acid secretion by 50% and prevented ulcer formation in rats with induced ulcers ( 8 ). Another animal study showed that anise oil inhibited H. pylori growth and reduced ulcer size by 75% ( 9 ). However, more human studies are needed to confirm these effects.
- May Improve Blood Sugar Control
Diabetes is a chronic condition that affects how your body processes glucose, or sugar, in your blood. High blood sugar levels can damage your organs and increase your risk of complications like heart disease, kidney failure and nerve damage.
Anise may help lower blood sugar levels by stimulating insulin secretion from the pancreas. Insulin is a hormone that helps your cells take up glucose from your blood and use it for energy. Anise may also improve insulin sensitivity, which means your cells respond better to insulin and require less of it to maintain normal blood sugar levels.
One study found that anise extract lowered blood sugar levels by 36% in diabetic rats after six weeks ( 10 ). Another study showed that anise oil improved insulin sensitivity by 40% in diabetic mice after eight weeks ( 11 ). However, more human studies are needed to verify these effects.
- May Relieve Menopause Symptoms
Menopause is the natural transition that occurs when a woman’s ovaries stop producing estrogen and progesterone, the hormones that regulate the menstrual cycle. Menopause can cause symptoms like hot flashes, night sweats, mood swings, vaginal dryness and osteoporosis.
Anise may help relieve some of these symptoms by acting as a phytoestrogen, a plant compound that mimics the effects of estrogen in the body. Phytoestrogens may help balance hormone levels and reduce the severity and frequency of hot flashes.
One study found that taking 330 mg of anise extract daily for eight weeks reduced the number and duration of hot flashes in menopausal women by 74% and 57%, respectively ( 12 ). Another study showed that taking 100 mg of anise oil daily for four weeks improved bone density and reduced bone loss in menopausal women ( 13 ). However, more human studies are needed to confirm these effects.
- May Ease Respiratory Conditions
Respiratory conditions like asthma, bronchitis, cough and cold can cause inflammation and mucus buildup in the airways, making it hard to breathe. Anise may help ease these conditions by relaxing the bronchial muscles and thinning the mucus, making it easier to expel.
Anise also has antibacterial and antifungal properties that may help fight infections that cause respiratory symptoms. Anise also contains menthol, a compound that has a cooling and soothing effect on the throat and lungs.
One study found that anise oil reduced cough frequency and severity in patients with acute cough ( 14 ). Another study showed that anise oil inhibited the growth of Candida albicans, a fungus that can cause oral thrush and respiratory infections ( 15 ). However, more human studies are needed to confirm these effects.
How to Use Anise
Anise is available in various forms, such as seeds, powder, oil, extract and tea. You can use anise to add flavor and aroma to your dishes, especially desserts, breads, cakes, cookies and beverages. You can also use anise as a natural remedy for various health issues, as discussed above.
Here are some ways to use anise:
- To make anise tea, steep one teaspoon of crushed anise seeds in a cup of boiling water for 10 minutes. Strain and enjoy. You can add honey or lemon for extra flavor.
- To use anise oil, dilute a few drops in a carrier oil like coconut or olive oil and apply it topically to your skin or inhale it through a diffuser or inhaler. You can also add a few drops to your bath water for a relaxing soak.
- To use anise extract, add a few drops to your food or drink as a flavoring agent. You can also take it as a supplement by following the dosage instructions on the label.
- To use anise powder, sprinkle it over your food or drink as a seasoning. You can also mix it with honey or water and take it as a syrup for cough or sore throat.
Precautions and Side Effects
Anise is generally safe and well-tolerated when used in moderation as a spice or supplement. However, some people may experience allergic reactions or adverse effects from anise, especially if they have certain medical conditions or take certain medications.
Some of the possible side effects of anise include:
- Allergic reactions like skin rash, itching, swelling or difficulty breathing
- Nausea, vomiting or diarrhea
- Headache or drowsiness
- Hormonal changes or interference with hormone therapy
- Bleeding or bruising
- Low blood sugar or interference with diabetes medication
- Low blood pressure or interference with blood pressure medication
- Seizures or interference with anticonvulsant medication
To avoid these side effects, you should consult your doctor before using anise if you have any allergies, medical conditions or take any medications. You should also start with a low dose and increase gradually as tolerated. You should also avoid using anise if you are pregnant or breastfeeding, as its safety and effects on the baby are unknown.
Conclusion
Anise is a spice with a licorice-like flavor that has many health benefits and uses. It may help reduce symptoms of depression, protect against stomach ulcers, improve blood sugar control, relieve menopause symptoms and ease respiratory conditions. You can use anise in various forms, such as seeds, powder, oil, extract and tea. However, you should be aware of the possible side effects and precautions of anise and consult your doctor before using it if you have any concerns.