Anise Seed: Nutritional Profile
Anise Seed is not just a flavorful spice used in various culinary traditions; it also offers a nutrient-dense profile that contributes significantly to a balanced diet. This nutrient breakdown reveals the health benefits packed into each serving of anise seed, supporting its value as both a flavor enhancer and a healthful addition to your meals. Below, you’ll find the detailed nutritional information for anise seed.
| Nutrient | Amount per 100g | Description |
|---|---|---|
| Energy | 337 kcal | Provides a significant caloric value, mainly from complex carbohydrates, beneficial fats, and protein. |
| Protein | 17.6 g | A good source of plant-based protein, supporting muscle health and repair. |
| Total Fat | 15.9 g | Contains beneficial fats, with low saturated fat content, promoting cardiovascular wellness. |
| Saturated Fat | 0.586 g | Very low in saturated fats, making it a heart-friendly ingredient. |
| Carbohydrates | 50.02 g | A complex carbohydrate source, offering sustained energy release. |
| Dietary Fiber | 14.6 g | High in fiber, promoting digestive health and aiding in blood sugar management. |
| Sugars | 0.0 g | Sugar-free, ideal for low-sugar or sugar-free diets. |
| Calcium | 646 mg | Excellent for bone health, contributing to daily calcium requirements. |
| Iron | 36.96 mg | Very high iron content, supporting healthy blood and reducing anemia risk. |
| Magnesium | 170 mg | Essential for muscle function, heart health, and bone structure. |
| Phosphorus | 440 mg | Supports bone strength and energy production at the cellular level. |
| Potassium | 1441 mg | High potassium level aids in fluid balance, heart health, and muscle function. |
| Sodium | 16 mg | Low in sodium, beneficial for maintaining normal blood pressure levels. |
| Zinc | 5.3 mg | Vital for immune health, wound healing, and cellular metabolism. |
| Copper | 0.91 mg | Contributes to healthy brain and nerve function. |
| Manganese | 2.3 mg | An important mineral for bone development and metabolism regulation. |
| Selenium | 5.0 mcg | Antioxidant properties aid in reducing oxidative stress. |
| Vitamin C | 21 mg | Offers immune-boosting properties and promotes skin health. |
| Thiamin (Vitamin B1) | 0.34 mg | Essential for converting food into energy and supporting nerve function. |
| Riboflavin (Vitamin B2) | 0.29 mg | Supports vision health, energy production, and skin health. |
| Niacin (Vitamin B3) | 3.06 mg | Important for heart health, blood circulation, and metabolic support. |
| Vitamin B6 | 0.65 mg | Enhances brain health and supports mood regulation. |
| Folate | 10 mcg | Supports cell health and is particularly beneficial during pregnancy. |
| Vitamin B12 | 0.0 mcg | Not present, as B12 is typically found in animal products. |
| Vitamin A | 16 mcg | Small amounts contribute to vision health and immune function. |
| Vitamin E | 0 mg | Vitamin E is absent, but other antioxidants provide benefits. |
| Vitamin D | 0.0 mcg | Not present; often found in foods of animal origin or fortified sources. |
Allergen Information
While anise seed is generally safe for most people, it may cause mild allergic reactions in sensitive individuals, particularly those with allergies to similar spices like fennel or licorice. Symptoms of a rare allergy to anise seed may include itching, mild swelling, or digestive discomfort. Consult a healthcare professional if you suspect any sensitivity to anise.
Dietary Preferences
- Vegan and Vegetarian: 100% plant-based, making it suitable for vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, ideal for those with gluten intolerance or celiac disease.
- Low Sugar: Contains no sugars, supporting low-sugar and diabetic-friendly diets.
- Low Sodium: Extremely low in sodium, beneficial for heart-healthy and low-salt diets.
Culinary Advice
Anise seed brings a warm, aromatic flavor with a touch of sweetness to dishes. It pairs wonderfully with baked goods, stews, and beverages, adding depth and a subtle licorice-like essence. When cooking with anise seed, start with small amounts, as its flavor can be quite potent. You can also crush or grind the seeds for a more intense flavor release.
Conclusion
Adding anise seed to your culinary repertoire not only enhances the taste of dishes but also introduces a nutritious, versatile ingredient rich in essential minerals, fiber, and antioxidants.
