Anise, also called aniseed or Pimpinella anisum, is a plant from 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 known as an anise seed.
Anise has a distinct, licorice-like taste and is often used to flavor desserts and drinks.
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Explore new cuisinesIt’s also known for its powerful health-promoting properties and is a natural remedy for various ailments.
Here are 7 benefits and uses of anise seed, backed by science.
1. Anise seed is rich in nutrients
Though anise seed is used in relatively small amounts, it packs a good amount of several important micronutrients into each serving.
In particular, anise seed is rich in iron, which is vital for producing healthy blood cells in your body.
It also contains a small amount of manganese, a key mineral that acts as an antioxidant and is necessary for metabolism and development.
One tablespoon (7 grams) of anise seed provides approximately:
- Calories: 23
- Protein: 1 gram
- Fat: 1 gram
- Carbs: 3 grams
- Fiber: 1 gram
- Iron: 13% of your daily need
- Manganese: 7% of your daily need
- Calcium: 4% of your daily need
- Magnesium: 3% of your daily need
- Phosphorus: 3% of your daily need
- Potassium: 3% of your daily need
- Copper: 3% of your daily need
However, remember that most recipes will likely require less than a tablespoon.
Summary: Anise seed is low in calories but contains a good amount of several important minerals, including iron, manganese and calcium.
2. Anise seed may reduce symptoms of depression
Depression is a common yet debilitating condition affecting up to 25% of women and 12% of men worldwide.
Interestingly, some research has found that anise seed may help treat depression.
One study showed that anise seed extract exhibited powerful antidepressant properties in mice and was as effective as a common prescription medication for depression.
What’s more, in another study of 107 people, taking 3 grams of anise seed powder three times daily effectively reduced symptoms of postpartum depression.
Similarly, in a four-week study of 120 people, taking a capsule with 200 mg of anise oil three times daily significantly decreased symptoms of mild to moderate depression compared to a control group.
Summary: Human and animal studies reveal that anise seed may help reduce symptoms of depression and may be as effective as some types of antidepressants.
3. Anise seed could protect against stomach ulcers
Stomach ulcers, also called gastric ulcers, are painful sore that forms in the lining of your stomach, causing symptoms like indigestion, nausea and a burning sensation in your chest.
Though traditional treatment typically involves using medications to decrease the production of stomach acid, preliminary research suggests that anise seed could help prevent stomach ulcers and reduce symptoms.
For instance, one animal study noted that anise reduced stomach acid secretion, helping prevent the formation of stomach ulcers and protecting cells against damage.
However, research on anise seed’s effects on stomach ulcers remains limited.
Additional studies are needed to understand how it may impact human ulcer formation and symptoms.
Summary: Though research is extremely limited, anise seed reduced stomach acid secretion and protected against stomach ulcer formation in one animal study.
4. Anise seed prevents the growth of fungi and bacteria
Test-tube studies show that anise seed and its compounds possess potent antimicrobial properties that prevent infections and block the growth of fungi and bacteria.
One test-tube study demonstrated that anise seed and anise essential oil were especially effective against certain strains of fungi, including yeasts and dermatophytes, a type of fungus that can cause skin disease.
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Anethole, the active ingredient in anise seed, also inhibits bacterial growth.
In one test-tube study, anethole blocked the growth of a specific strain of bacteria that causes cholera, an infection characterized by severe diarrhea and dehydration.
However, further research is needed to examine how anise seed may affect the growth of fungi and bacteria in humans.
Summary: Test-tube studies show that anise seed and its components may decrease the growth of certain strains of fungi and bacteria.
5. Anise seed could help relieve menopause symptoms
Menopause is the natural decline in women’s reproductive hormones during aging, resulting in symptoms like hot flashes, fatigue and dry skin.
Anise seed is thought to mimic the effects of estrogen in your body, potentially reducing symptoms of menopause.
In one four-week study, 72 women with hot flashes took a placebo or a capsule containing 330 mg of anise seed thrice daily. Those taking anise experienced a nearly 75% reduction in the severity and frequency of hot flashes.
Some of the compounds in anise seed may also help prevent bone loss, one of the hallmark symptoms of menopause due to declining estrogen levels in your body.
One study found that an essential oil comprised of 81% anethole, the active ingredient in anise, helped prevent bone loss and protect against osteoporosis in rats.
Despite these promising results, more research is needed to determine how anise seed itself may affect menopause symptoms in women.
Summary: Anise seed and its compounds may reduce hot flashes and prevent bone loss, but more research is needed.
6. Anise seed may balance blood sugar levels
Some research indicates that anethole, the active ingredient in anise seed, may keep blood sugar levels in check when paired with a healthy diet.
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In one 45-day study in diabetic rats, anethole helped reduce high blood sugar by altering the levels of several key enzymes. Anethole also enhanced the function of pancreas cells that produce insulin.
Another animal study also reported that anethole improved blood sugar levels in rats with diabetes.
Remember that these studies use a concentrated dose of anethole — much higher than what is found in a typical serving of anise seed.
More studies are needed to evaluate how anise seed may affect human blood sugar levels.
Summary: Animal studies show that anethole may lower blood sugar and improve the function of insulin-producing cells.
7. Anise seed can reduce inflammation
In many cases, inflammation is considered a normal response by your immune system to protect against injuries and infection.
However, high levels of long-term inflammation are linked to chronic conditions, such as heart disease, cancer and diabetes.
Animal and test-tube studies suggest that anise seed may reduce inflammation to promote better health and prevent disease.
For example, one study in mice showed that anise seed oil reduced swelling and pain.
Other research indicates that anise seed is high in antioxidants, which can reduce inflammation and prevent disease-causing oxidative damage.
Summary: Animal and test-tube studies have found that anise seed is high in antioxidants and can reduce inflammation to help prevent chronic disease.
Possible side effects of anise seed
Most people can safely consume anise without the risk of adverse side effects.
However, it could trigger an allergic reaction, especially if you’re allergic to plants in the same family — such as fennel, celery, parsley or dill.
Additionally, anise’s estrogen-mimicking properties could worsen hormone-sensitive conditions like breast cancer or endometriosis symptoms.
If you have a history of these conditions, keep intake in moderation and talk to your doctor if you have any concerns.
Summary: Some people may be allergic to anise seed. Anise can also mimic the effects of estrogen in your body, which could worsen symptoms of certain hormone-sensitive conditions.
Anise seed dosage and supplements
Though typically purchased as dried seeds, anise is also available in oil, powder and extract form.
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Anise seed, oil and extract can flavor baked goods and candies or enhance the aroma of soaps and skin creams.
Most recipes call for a few teaspoons (4–13 grams or 5–15 ml) of ground anise seed, oil or extract.
Remember that each form contains varying concentrations of anise, so it’s important to modify your recipe depending on what form you’re using.
For example, if a recipe requires 1 teaspoon (5 ml) of anise extract, you can swap in 1/4 teaspoon (1 ml) of anise oil or 2 teaspoons (8 grams) of ground anise seed.
For medicinal use, anise doses ranging from 600 mg to 9 grams daily have been proven effective in treating conditions like depression.
Doses of up to 20 grams of anise seed powder per day are considered safe for healthy adults.
Summary: Anise is available in powder, extract, oil and seed form. Most recipes call for small amounts of anise seed, oil or extract — as a little goes a long way.
Summary
Anise seed is a powerful plant rich in many nutrients and boasts many health benefits.
It has anti-fungal, antibacterial and anti-inflammatory properties and may fight stomach ulcers, keep blood sugar levels in check and reduce symptoms of depression and menopause.
Combined with a nutritious diet and healthy lifestyle, anise seed could improve your health.
