Once you know all about the health benefits of star anise, you’ll include it in more of your recipes!
Star anise is a widely used spice, especially in Asian cuisine. It is called “star anise” because it is shaped like a star with eight points and seeds in each segment. It is native to China and Vietnam.
When it comes to the flavor it adds, star anise has a strong and licorice-like flavor. You can use it to season soups, stews, desserts, drinks, and much more.
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Not only does the star anise make your dishes better, but it also improves your health in ways beyond what you can imagine. Indeed, it can be one of the spices that will change your life! It is beneficial for males, and females, fertility, skin, and weight loss.
Do you know any health benefits that the star anise can give you? Today, you’ll discover how your diet improves with star anise!
Nutrition Facts
Even spices like star anise have nutrients of their own. You may only use these in small amounts, but they can still make a difference in your health and wellness.
According to the Food Data Central, here are the nutrients you can expect from one tablespoon of star anise:
| Nutrient | Amount |
| Water | 0.639 grams |
| Protein | 1.18 grams |
| Energy | 22.6 kilocalories |
| Carbohydrates | 3.35 grams |
| Fiber | 0.978 grams |
| Calcium | 43.3 milligrams |
| Magnesium | 11.4 milligrams |
| Phosphorus | 29.5 milligrams |
| Potassium | 96.5 milligrams |
| Iron | 2.48 milligrams |
| Sodium | 1.07 milligrams |
Calories
One tablespoon of star anise can give you about 22 calories. The good thing about it is that it has no fat or cholesterol. Now, you can count your calories when you use star anise.
Carbohydrates
You get about three grams of carbohydrates for every tablespoon of star anise. In fact, the star anise has no glycemic index at all!
Fiber
Using one tablespoon of star anise can give you one gram of fiber. I suggest pairing it with other fiber-rich foods for a healthier and better meal.
Now you know how healthy star anise can be!
Vitamins and Minerals
It won’t be star anise without the vitamins and minerals for your overall health. You will have more reasons to love star anise.
- Iron
- Magnesium
- Phosphorus
- Calcium
- Sodium
- Manganese
- Vitamin A
- Zinc
- Vitamin C
- Potassium
Imagine how much better your life will be when you have these vitamins and minerals in your diet. They form a huge part of why star anise is so healthy for you.
Plant Compounds
One of the things I love about star anise is that it’s rich in powerful compounds that also improve your health. Star anise has linalool, limenene, gallic acid, quercetin, anethole, and shikimic acid.
- Gallic acid: It’s a compound that has lots of antioxidant, anti-inflammatory, and antimicrobial potential. Gallic acid can also protect you from cancer, improve your heart, and cleanse your skin.
- Linalool: You can find linalool in lots of flowers and spice plants. When you have linalool in your diet, you reduce your stress levels, relieve pain, and fight inflammation’s effects.
- Limonene: Limonene in your diet means you can be safe from free radicals and the effects of inflammation. It’s also good for digestion, mental health, and weight loss.
- Anethole: You can usually find anethole in spices like star anise and fennel. It promotes digestion, pain relief, and brain function.
- Shikimic acid: Shikimic acid is a bioactive compound with antiviral and antioxidant properties. It also protects you from inflammation and keeps your heart from illnesses.
- Quercetin: It’s a flavonoid and an antioxidant. With quercetin, you can boost your immunity, improve your heart health, and enhance cognitive health.
Overall, you can trust that even the compounds of star anise will only add to how good it is for your health!
Health Benefits of Star Anise
For the most awaited part, these are five of the incredible health benefits of star anise:
Improves digestion
In what ways can star anise improve your digestion?
For one, it has powerful antimicrobial potential that inhibits the growth of harmful bacteria in your digestive tract. You will be safe from infections because you will have a good balance of gut microbiota.
According to the Hindustan Times, star anise can relieve you from gas and bloating. Star anise also stimulates your digestive enzymes for better overall digestion.
Having star anise in your diet also treats different digestive disorders like diarrhea and constipation. Its anti-inflammatory properties certainly relax your muscles to help you eat better, digest better, and live better.
Boosts immunity
Did you know that star anise can boost your immunity?
Star anise has many antioxidants to protect you from free radicals and support immune function. Its compounds have antimicrobial properties that can keep you safe from bacteria, fungi, and viruses, too.
Your white blood cell activity will improve when you include star anise in your meals. Ombre Lab shared that shikimic acid, linalool, and anethole compounds actively boost immunity.
Since star anise also helps with your gut, you can have more barriers from bacteria and infections. It’s a good thing that star anise can relieve inflammation, too. Pair the star anise with other immunity-boosting foods for the best results!
Relieves inflammation
Inflammation can have many adverse effects on your health, but it’s a good thing star anise can help with that!
Due to the antioxidant potential of star anise, your oxidative stress and inflammation will be greatly reduced. The anethole in this spice inhibits enzymes that cause inflammation in your body, so you will be safe from the effects of inflammation.
Star anise also improves your immunity response, especially to pathogens and injury. Once it relieves the inflammation in your gut, you’re guaranteed to have better overall immunity.
Monk’s Chai suggests including star anise into your diet, especially during the cold and flu season. It has natural immunity-boosting properties to protect you from different health problems that you can get.
Promotes weight loss
There are different ways that star anise can help you lose weight.
The anethole in star anise is a natural appetite suppressor that reduces feelings of hunger. It leads you to lower your calorie intake for weight loss. You can also burn more calories with a faster metabolism from star anise.
Zoff Foods found that star anise is also a natural diuretic that rids your body of toxins and water content, leading you to lose weight. It also regulates your blood sugar levels to prevent weight gain and facilitate weight loss.
Since star anise is great for your gut, you can expect it will lower your risk of obesity and metabolic disorders, too. You can get to your fitness goals as long as you eat healthy and add star anise to your diet!
Relieves pain and inflammation
Free yourself from pain and inflammation with the star anise!
Given that the star anise is effective against inflammation, you can trust that it will make you feel better. Its anethole, shikimic acid, and linalool are especially helpful in reducing the effects of inflammation.
The antioxidants in star anise are great for reducing free radicals and oxidative stress in your body, too. As mentioned by PharmEasy, star anise is a natural analgesic and expectorant. Add star anise to your meals whenever you have a cold to feel more at ease.
When you have tense muscles or muscle spasms, the star anise can help relieve it. Aside from using it for recipes, you can use it as a topical remedy or a homemade poultice or oil.
I can’t wait for you to experience the incredible health benefits of star anise!
Storing Star Anise
Since star anise is a dried spice, you won’t have difficulty storing it for long-term use.
Did you know storing your star anise well can give it more flavor over time? Keep it in a container and place it in a cool and dry area. Don’t store it near heat or sunlight.
It’s perfectly okay to use whole star anise, but you can also grind it to make it easier to mix into your dishes. In fact, grinding it can release more of its flavor.
Side Effects
Even if it tastes fantastic, remember to use star anise in moderation. Adding too much of it can expose you to the following side effects:
- Allergic reaction: an intolerance towards star anise
- Toxicity: star anise can be toxic in high doses
- Dizziness: feeling unsteady or lightheaded
- Confusion: unclear mind
- Nausea: an urge to vomit
- Hormonal changes: too much or too little hormones in the blood
- Liver damage: impairs the normal function of the liver
- Vomiting: forceful ejection of food through the mouth
Given that too much star anise is bad for you, how much should you use? When using whole star anise, you can add one to two pieces. For ground star anise, using a small amount is safe, as suggested in the recipe.
Conclusion
Start seasoning your favorite dishes and drinks with Star Anise to experience its health benefits!
It’s one of the best spices to add to your diet. You can mix it into different recipes to give flare to your food. I’m sure your meals will taste so much better with its warm, licorice-like, and sweet flavor.
Remember these five health benefits you can get from star anise:
- Improves digestion
- Boosts immunity
- Relieves inflammation
- Promotes weight loss
- Relieves pain and inflammation
Now you know that you’re not just seasoning with star anise to add flavor but also to take better care of your health!
Suggested Recipes
Get the most flavor from star anise with these recipes:
Frequently Asked Questions
What does star anise do to your body?
Always take advantage of antioxidants and anti-inflammatory agents for your immunity. Adding it to your diet improves your digestion, relieves pain, nurtures the skin, cleanses your gut, and relieves pain.
Who should not eat star anise?
Star anise is not safe for people who have allergic reactions to star anise or plants. It is also not suitable for pregnant or breastfeeding women, children, and people with liver conditions.
What are the five uses for star anise?
The five best uses of star anise are the following:
- Boosts immunity
- Promotes weight loss
- Relieves pain and inflammation
- Relieves inflammation
- Improves digestion
Can I drink anise tea every day?
Yes, you can drink anise tea daily, as long as you drink it in moderation. One to three cups of this tea can already benefit your health.
