10 Remarkable Star Anise Health Benefits Backed by Research
Exploring the Health Benefits of This Unique Spice
Fact Checked
About | Nutrition Facts | Antioxidant | Antimicrobial | Digestion | Inflammation | Respiratory | Hormonal Balance | Immune Support | Skin | Pain | Blood Sugar | Side Effects | Consumption | FAQ | Conclusion
Star anise, a unique spice with a licorice-like flavor, offers numerous health benefits. It’s packed with antioxidants, antimicrobial compounds, and essential nutrients like calcium, iron, and vitamin C. You’ll find it supports digestive health, reduces inflammation, and may help regulate blood sugar levels.
This versatile spice also shows potential in boosting immune function, promoting respiratory health, and aiding hormonal balance. While generally safe, it’s important to use star anise in moderation and be aware of possible side effects or interactions.
Whether you’re brewing it as a tea or adding it to savory dishes, incorporating star anise into your diet could be a flavorful way to improve your overall wellness. Uncover how this star-shaped spice can raise your health routine.
Key Takeaways
- Star anise contains antioxidants that protect cells from free radical damage and may prevent chronic illnesses.
- The spice exhibits antimicrobial properties, inhibiting harmful bacteria and fungi growth.
- It may aid digestive health and has been traditionally used to support stomach function.
- Star anise potentially offers anti-inflammatory benefits, though more human studies are needed.
- The spice might help balance hormones, particularly during menopause, and support immune function.
About Start Anise
Star anise is a nutrient-rich spice gaining recognition for its potential health benefits. Known scientifically as Illicium verum, this star-shaped spice originates from China and Vietnam. It’s commonly used in Asian cuisine, imparting a unique licorice-like flavor to dishes.
In addition to its culinary uses, star anise has been a staple in traditional Chinese medicine for centuries. Star anise has a strong smell and taste. Chefs use it in soups, stews, and baked goods. It’s also one of the main ingredients in Chinese five-spice powder. In Vietnam, people put it in a famous soup called “pho“.
Its popularity is growing globally, not just for its flavor but also for its potential health benefits. Packed with various compounds, star anise may contribute to overall well-being.
It’s important to know that there’s another plant called Japanese star anise that looks very similar but can be poisonous.
Nutrition Facts
Star Anise is a nutritional powerhouse, packed with essential vitamins and minerals. According to the USDA Food Data Central, 100 grams of star anise contains:
Here is the table you requested:
| Nutrient | per 100g | per 1 tbs (2.1g) |
|---|---|---|
| Energy | 337 kcal | 7.08 kcal |
| Protein | 17.6 g | 0.37 g |
| Total lipid (fat) | 15.9 g | 0.334 g |
| Carbohydrates | 50 g | 1.05 g |
| Fiber, total dietary | 14.6 g | 0.307 g |
| Calcium, Ca | 646 mg | 13.6 mg |
| Iron, Fe | 37 mg | 0.777 mg |
| Magnesium, Mg | 170 mg | 3.57 mg |
| Phosphorus, P | 440 mg | 9.24 mg |
| Potassium, K | 1440 mg | 30.2 mg |
| Sodium, Na | 16 mg | 0.336 mg |
| Zinc, Zn | 5.3 mg | 0.111 mg |
| Copper, Cu | 0.91 mg | 0.019 mg |
| Manganese, Mn | 2.3 mg | 0.048 mg |
| Selenium, Se | 5 µg | 0.105 µg |
| Vitamin C, total ascorbic acid | 21 mg | 0.441 mg |
| Thiamin | 0.34 mg | 0.007 mg |
| Riboflavin | 0.29 mg | 0.006 mg |
| Niacin | 3.06 mg | 0.064 mg |
| Pantothenic acid | 0.797 mg | 0.017 mg |
| Vitamin B-6 | 0.65 mg | 0.014 mg |
| Folate, total | 10 µg | 0.21 µg |
| Vitamin B-12 | 0 µg | 0 µg |
| Vitamin A, RAE | 16 µg | 0.336 µg |
| Vitamin A, IU | 311 IU | 6.53 IU |
| Fatty acids, total saturated | 0.586 g | 0.012 g |
- It’s especially high in calcium, iron, and potassium. Just 100 grams of star anise contains 646 mg of calcium, 36.96 mg of iron, and 1441 mg of potassium.
- The spice also offers a high fiber content, with 14.60 grams per 100 grams, which helps support digestive health. It contains essential B vitamins like niacin, pyridoxine, riboflavin, and thiamin. These vitamins play significant roles in energy metabolism and the functioning of the nervous system.
Star anise is also a good source of vitamin C, providing 21 mg per 100 grams. Vitamin C supports immune function and acts as an antioxidant.
In addition to vitamins and minerals, star anise also has special compounds like shikimic acid, anethole, linalool, and terpenes. These give the spice its unique flavor and its antibacterial benefits. [1]
TIP: It’s important to note that while star anise is nutritious, it’s usually used in small amounts as a spice. This means you might not get large amounts of these nutrients from it in everyday cooking.
Health Benefits of Star Anise
Star anise offers a range of potential health benefits.
1. Antioxidant Properties
Star anise is rich in powerful antioxidants that help defend your body against harmful free radicals.
A 2014 study published in the The Journal of Pharmacognosy and Phytochemistry investigated the antioxidant and DNA protectant activities of star anise (Illicium verum) aqueous extracts. The extracts exhibited significant antioxidant properties and protected DNA from oxidative damage.
These findings suggest that star anise may have potential applications as a natural antioxidant and DNA protectant
Some other spices that also have strong antioxidant properties include:
- Cinnamon
- Cloves
- Oregano
2. Antimicrobial Effects
Star anise has strong germ-fighting abilities due to its essential oils, particularly anethole, which effectively combat harmful bacteria, yeast, and fungi. A study in Phytotherapy Research supports this, showing that star anise oil can inhibit the growth of various germs.
These antimicrobial properties make star anise a valuable natural tool for preventing infections and promoting health. You can incorporate star anise into your diet or use its essential oil to bolster your body’s defenses against pathogens.
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3. Digestive Health
Star anise has long been used to aid digestion, helping to relieve symptoms such as bloating, gas, and indigestion. People in China have traditionally believed in its ability to improve stomach health, and now scientists are studying these claims. [2]
The compounds in star anise promote the production of digestive enzymes, which aid in the breakdown of food, reduce bloating, and soothe indigestion.
READ ALSO: 3 herbs that fight bloating and help digestion
4. Anti-Inflammatory Benefits
Star anise is also known for its potential to reduce inflammation, backed by several scientific studies. Research shows that star anise contains useful compounds like anethole and shikimic acid, which have strong anti-inflammatory effects. [3] [4]
In animal studies, star anise essential oil has been shown to lower levels of inflammation-causing proteins, such as TNF-α and IL-1β. This suggests that star anise could help manage chronic inflammation-related diseases, like arthritis and heart disease. [5]
Some other foods that might help reduce inflammation include:
- Berries
- Fatty fish like salmon
- Leafy green vegetables
5. Respiratory Health
Research supports the potential respiratory benefits of star anise, traditionally used in Chinese medicine. A study highlighted that oil from star anise reduced coughing and improved lung function in mice, suggesting it may aid human breathing during colds or coughs. However, further human studies are necessary to validate these effects. [6] [7]
Star anise contains bioactive compounds such as shikimic acid, known for its antiviral properties, and has demonstrated antioxidant, anti-inflammatory, and expectorant effects. [8]
Other natural remedies for respiratory issues include eucalyptus oil, ginger, and honey, each recognized for their soothing and anti-inflammatory properties.
6. Hormonal Balance
Star Anise is believed to help balance hormonal levels due to its anethole compound, which has estrogen-like effects. This can be especially helpful for women experiencing hormonal imbalances from menopause or other conditions, alleviating symptoms like hot flashes, mood swings, and fatigue. [9]
However, studies on male rats showed that high levels of anise oil can cause hormonal disturbances and reduce sperm count. [10]
Additionally, research on human sperm in the lab found that high doses of anethole reduced sperm motility and function. So, while star anise can support hormonal balance in women, caution is needed with its intake. [11]
7. Immune System Support
Research shows that star anise can support the immune system through its active compounds.
A study involving a polyherbal supplement that included star anise showed significant improvements in immune markers, such as white blood cell counts and natural killer cell activity, suggesting its potential role in enhancing immune function. [12]
Additionally, trans-anethole, a major component of star anise, has been found to improve the phagocytic activity of neutrophils against Staphylococcus aureus, indicating its immunomodulatory effects. [13]
8. Skin Health
Another interesting benefit of Star Anise is its skin health properties.
According to a 2024 Essay published in the Journal of Population Therapeutics and Clinical Pharmacology, star anise is rich in bioactive compounds with antioxidant properties that help combat free radicals and reduce oxidative stress, essential for preventing premature aging.
It can also address skin concerns like acne, inflammation, and hyperpigmentation due to its anti-inflammatory and melanin-regulating attributes.
According to Clinikally, star anise can protect the skin from environmental aggressors, preserve collagen and elastin, and reduce fine lines and wrinkles. Additionally, star anise’s vitamin C promotes cellular turnover, improving skin tone and radiance.
Another website, K Agriculture, support that Star Anise’s antiseptic, antimicrobial, and antifungal properties make it suitable for treating conditions like eczema and rashes.
If you want to try natural ways to care for your skin, you might think about using star anise essential oil. Some ways people use star anise oil for skin include:
- Adding a few drops to face creams
- Mixing it with other oils for a face massage
- Using it in homemade face masks
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9. Pain Relief
Star anise contains several compounds that may help reduce pain and inflammation:
- Anethole is an aromatic compound in star anise that has analgesic (pain-relieving) and anti-inflammatory properties according to Healthline. It can help relieve abdominal cramps, menstrual cramps, and discomfort caused by digestive issues like gas. [14]
- Linalool is another compound in star anise that has been shown to have analgesic effects in animal studies. It may help reduce headaches and migraines. [14] [15]
- Estragole and eugenol are two more compounds in star anise that have pain-relieving and anti-inflammatory actions. They can help alleviate headaches, menstrual cramps, and other types of pain. [16]
- The antioxidant and anti-inflammatory effects of star anise may also contribute to its pain-reducing abilities. Reducing inflammation can help relieve pain caused by conditions like arthritis. [16]
However, more research is still needed to fully understand star anise’s pain-relieving mechanisms and its efficacy in humans. The available evidence suggests it may be a useful natural option for reducing certain types of pain and inflammation, but its effects are not as well-established as those of conventional pain medications.
10. Blood Sugar Regulation
Star anise, is not just a culinary delight but also a potential ally for those managing blood sugar levels. Research suggests that this spice can help regulate blood sugar, making it beneficial for individuals with diabetes.
In studies involving diabetic rats, star anise showed promising results by significantly lowering blood sugar levels. This effect is attributed to compounds like anethole, which may influence key enzymes involved in carbohydrate metabolism. By enhancing how the body processes sugars, star anise could help prevent spikes in blood sugar after meals.
CHECK ALSO: Blood Sugar Breakthrough Review
REMEMBER: Star anise is just one part of managing blood sugar. A healthy diet, regular exercise, and following your doctor’s advice are all important too. It’s also important to note that star anise isn’t a replacement for diabetes medication. People with diabetes should continue taking their prescribed medicines and follow their doctor’s advice.
Potential Side Effects and Interactions
Although Star anise is proven to be good for your health, it’s important to know about its possible side effects and how it might interact with medicines or health conditions.
- Some people might experience allergic reactions, such as skin rashes or trouble breathing. Eating too much star anise can make you sick, causing symptoms like nausea, vomiting, and even seizures. This is because it contains a substance called anethole.
- If you take medicines that are processed by your liver, it’s a good idea to talk to your doctor before adding star anise to your diet, as it might affect how these medicines work. It’s also important to know that star anise isn’t safe for babies and young kids.
When buying star anise, make sure you’re getting pure Chinese star anise.There’s a risk of it being mixed with Japanese star anise, which can be harmful.
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To stay safe while enjoying the benefits of star anise, consider the following guidelines:
- Use small amounts in cooking
- Don’t give it to infants or young children
- Talk to your doctor if you take any medicines regularly
- Buy from trusted sources
- Stop using it if you notice any adverse reactions
How to Consume Star Anise
Star anise is a spice that can be used in different ways to add flavor to food and drinks. It may also have some health benefits. Here are four common ways to use star anise:
- Cooking: You can add star anise to soups, stews, and other dishes to give them a special taste. It’s also part of a mix of spices called Chinese five-spice powder.
- Tea: Put a star anise pod in hot water for 10-15 minutes to make tea. You can add honey or lemon to make it taste better.
- Oil: Star anise oil can be mixed with other oils and put on sore muscles. Some people also use it in aromatherapy to help them relax or breathe better.
- Pills: You can take star anise as capsules or liquid extracts if you don’t want to cook with it or drink it as tea.
Frequently Asked Questions
Bottom Line
You’ve now explored the fascinating world of and its potential health benefits.
Star anise isn’t just flavorful; it’s packed with antioxidants and antimicrobial properties. While it may offer benefits like improved digestion and immune support, always use it in moderation.
Consult your healthcare provider before using star anise medicinally, especially if you’re pregnant or taking medications. Incorporate this unique spice into your diet wisely to potentially improve your overall health and culinary experiences.
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