Anise: Fragrant spice medicine for soul and body

Anise (Pimpinella anisum) is a spice that comes from a plant in the Apiaceae family, and has been used for thousands of years for culinary, medicinal and ritual purposes. Known for its unique, sweet smell and taste, anise is valued for its many health benefits. 

Although it is often mistaken for fennel (Foeniculum vulgare), anise stands out for its specific smell, reminiscent of lychee leaves, with notes of menthol, but with sweeter tones. In many cultures, anise is a symbol of good luck, health and spiritual healing.

📖 History and origin of anise

Anise is native to the Mediterranean and West Asian areas, and the ancient Egyptians, Greeks and Romans already used it both in food and in medicine. The Romans used it as an addition to crunchy cookies and as a digestive aid, while in the Middle Ages its fruits were used to mask the smell of food. In the 16th century, anise also became important in European alchemy, where it was believed to improve physical and mental health.

It is interesting that all parts of the plant - seeds, leaves and roots - are used in folk medicine, and in many parts of the world, especially in Asia, it is also used in rituals to invoke positive energy.

🍃Health benefits of anise

Anise is rich in essential oils, fiber, vitamins (especially vitamin C) and minerals such as calcium, magnesium and iron. Because of these properties, it is considered a natural remedy for many ailments. Here are some of the most popular health benefits:

1. Improving digestion

Anise has long been used to reduce bloating, gas and stomach cramps. Its soothing properties help ease indigestion and promote proper digestion.

2. Relief of respiratory problems

Anise essential oil has antimicrobial and expectorant properties, which means it helps clear the airways, reduce coughs, and ease cold and flu symptoms.

3. Antimicrobial properties

Research shows that anise can help fight bacterial infections and reduce inflammation, due to its antimicrobial properties. Using anise as a spice can help boost the immune system.

4. Alleviation of menstrual pain

Anise is traditionally used to reduce menstrual pain, as it helps relax muscles and reduce cramps. It is also used to regulate cycles and reduce PMS symptoms.

5. Improving mental clarity

In traditional medicine, anise has been used to reduce anxiety and stress, and in modern research it has been linked to improved mental clarity and focus. Its scent has a calming effect on the nervous system, which can help reduce tension and stress.

🍲 Anise in cooking

In cooking, anise is a versatile spice that is used in numerous dishes and drinks. Its sweet and refreshing taste makes it a popular ingredient in desserts.

In many cultures, anise is an integral part of Christmas and holiday cookies. Anise cookies or anise tea can have a calming effect, which is ideal during the winter months, when it is important to refresh the body and soul.

🌿 How to use anise?

🫖 Anise Tea: 

One of the easiest ways to use anise is to make tea. Add 1–2 teaspoons of aniseed to a cup of hot water, let sit for 5–10 minutes, then strain. This tea is excellent for reducing indigestion and has a calming effect.

🍜 Cooking with Anise: 

Anise can be used in the preparation of dishes such as soups, stews, meats and vegetables. It is often used in combination with other spices, such as cinnamon, cloves and coriander, to create complex, rich flavors.

🫙Anise essential oil: 

For aromatherapy, a few drops of anise essential oil can be added to a diffuser to freshen spaces and reduce tension.

Conclusion

Anise is not only a delicious spice that adds richness to dishes, but is also an herb that offers numerous health benefits. Whether you use it to improve digestion, relieve cold symptoms, reduce stress, or simply enjoy the aroma, anise is indispensable in many aspects of everyday life. With its rich historical heritage and universal health benefits, anise remains an indispensable herb that provides natural support to our body and mind.

Nutritional values (100 g of dry anise seeds)

Energy: 337 kcal 

Water: 9.54 g 

Proteins: 17.6 g 

Total fat: 15.9 g

Saturated fat: 0.586 g

Monounsaturated fat: 10.45 g

Polyunsaturated fats: 3.15 g 

Carbohydrates: 50.0 g

Sugars: 0.0 g (almost no free sugars)

Dietary fiber: 14.6 g

Minerals

Calcium: 646 mg (extremely high content - strengthens bones)

Iron: 36.96 mg (very rich source, important in anemia)

Magnesium: 170 mg

Phosphorus: 440 mg

Potassium: 1441 mg

Sodium: 16 mg (very little salt)

Zinc: 5.3 mg

Copper: 0.91 mg

Manganese: 2.3 mg

Selenium: 12.4 µg

Vitamins

Vitamin C: 21 mg

Thiamine (B1): 0.34 mg

Riboflavin (B2): 0.29 mg

Niacin (B3): 3.06 mg

Vitamin B6: 0.65 mg

Folate (B9): 10 µg

Vitamin A (as beta-carotene): 311 IU

Vitamin E: 3.06 mg

Vitamin K: 0 µg (no significant amount)

💡 Note: 

These are values for 100 g of dry seeds, but in practice, anise is used in small quantities - usually 2–5 g per serving of tea or spice. However, even those small amounts contain active phytonutrients and essential oils (anethole) that have a strong effect on digestion, respiration and hormones.

In just 2 grams of dried anise seeds, there is a really small concentrate of nutrients. This amount contains about 7 calories, mostly from healthy carbohydrates and a small amount of vegetable protein. Although consumed in small doses, anise is rich in dietary fiber that supports digestion and contributes to the feeling of satiety.

It also contains an enviable amount of minerals - especially iron, which contributes to the formation of red blood cells and the transfer of oxygen throughout the body. It contains trace elements zinc and manganese, important for metabolism and bone health, as well as calcium, which helps preserve the strength of bones and teeth. Anise also contains magnesium, which relaxes muscles and supports the balance of the nervous system.

When it comes to vitamins, anise offers smaller but significant amounts of vitamin C, which strengthens immunity, and B complex vitamins, necessary for energy and proper metabolism, especially B6, which helps the nervous system. In addition, the seeds contain natural essential oils, the most famous of which is anethole - responsible for its characteristic smell and numerous medicinal properties, including anti-inflammatory and antimicrobial effects. This compound has strong anti-inflammatory and antimicrobial properties, so traditional medicine also uses it to alleviate digestive problems, coughs and menstrual pains.

Although 2 grams of anise may seem modest, this small amount provides powerful nutritional support to the body, especially when used regularly in teas, spices, or herbal blends.

Here is the calculation for anise (seed) in a typical tea serving – 2g:

Nutrient

Amount (per 2g)

Energy

~6.74 kcal

Water

~0.19 g

Proteins

~0.35 g

Fats

~0.32 g

– saturated fats

~0.012 g

- monounsaturated fats

~0.196 g

– polyunsaturated fats

~0.063 g

Carbohydrates

~1.0 g

– sugars

0.0 g

- fibers

~0.29 g

Calcium

~12.9 mg

Iron

~0.74 mg

Magnesium

~3.4 mg

Phosphorus

~8.8 mg

Potassium

~28.8 mg

Sodium

~0.32 mg

Zinc

~0.106 mg

Copper

~0.018 mg

Manganese

~0.046 mg

Vitamin C

~0.42 mg

Thiamin (B1)

~0.0068 mg

Riboflavin (B2)

~0.0058 mg

Niacin (B3)

~0.061 mg

Vitamin B6

~0.013 mg

Folate

~0.2 µg

Vitamin A

~6.2 IU

💡 These values are before cooking. When anise is boiled for tea, part of the minerals and essential oils pass into the water, so the body directly receives a mild, but highly concentrated dose of useful substances - especially anethole (the main active ingredient).

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