Star anise, a star-shaped aromatic spice commonly used in Asian cuisine, is gaining global attention not only for its unique flavor but also for its potential health benefits. Nutrition experts, herbal medicine researchers, and wellness influencers are discussing this spice as a natural immunity booster and digestive aid.
But how true are these claims? Let’s explore the science-backed star anise benefits, risks, and expert opinions in detail.
What Is Star Anise?
Star anise (Illicium verum) is a spice derived from an evergreen tree native to China and Vietnam. It has a sweet, licorice-like flavor and is widely used in soups, teas, curries, and traditional medicines.
Its popularity is rising because it contains powerful antioxidants, polyphenols, and bioactive compounds that may offer multiple health advantages.
Star Anise Benefits for Health
1. Powerful Antiviral and Immune-Boosting Properties
One of the most discussed star anise benefits is its antiviral potential.
Star anise contains shikimic acid, a compound used in the antiviral flu drug Tamiflu. Researchers believe this compound may help fight viral infections in early-stage research.
Experts say that while laboratory studies show promising antiviral activity, more human research is still needed.
2. Antibacterial and Antifungal Effects
Laboratory studies show star anise essential oil can fight bacteria like E. coli and Staphylococcus aureus and prevent fungal growth.
These properties make it useful for food preservation and traditional remedies.
3. Rich in Antioxidants
Star anise is packed with antioxidants that help reduce oxidative stress and inflammation in the body.
This may support heart health, skin health, and overall immunity.
4. Digestive Health Support
Traditional medicine systems like Ayurveda and Chinese medicine use star anise tea for:
- Bloating
- Gas
- Nausea
- Constipation
Its natural compounds may improve digestion and gut health.
👉 You can also read about digestive spice benefits here: Benefits and Uses of Cumin That Everyone Should Know
5. Potential Weight Management Benefits
Animal studies suggest star anise polyphenols may help reduce cholesterol and fat accumulation.
Some researchers believe it may influence fat metabolism, but human evidence is still limited.
6. Respiratory Health Benefits
Star anise has expectorant properties that help clear mucus and relieve coughs and colds.
It is commonly used in herbal teas and home remedies for respiratory infections.
7. Blood Sugar and Heart Health Support
Early research suggests star anise compounds may help regulate blood sugar and reduce inflammation, which is linked to heart disease risk.
How to Use Star Anise in Daily Life
Star anise can be used in:
- Herbal tea
- Curries and soups
- Chinese five-spice powder
- Desserts and baked goods
- Herbal remedies
Experts recommend using it in small amounts due to its strong flavor.
Risks and Side Effects of Star Anise
While star anise is generally safe in culinary amounts, experts warn about some risks:
Toxic Look-Alike Species
Japanese star anise (Illicium anisatum) is toxic and can cause neurological side effects. Always buy from trusted sources.
Allergic Reactions
Some people may experience skin allergies or sensitivity.
Infants and Breastfeeding
Large amounts may transfer compounds through breast milk and could be harmful to infants.
Expert Opinion: Is Star Anise Really a Superfood?
Nutritionists say star anise is a functional spice, not a miracle cure.
It offers antioxidants and antimicrobial compounds, but it should not replace medical treatment.
Health experts recommend using it as part of a balanced diet rather than relying on supplements.
Why Star Anise Is Trending in 2026
Star anise is trending due to:
- Growing interest in natural immunity boosters
- Herbal medicine popularity
- Anti-inflammatory diet trends
- Social media wellness content
- Increased research on plant-based compounds
Consumers are shifting towards natural spices for health, making star anise a trending wellness topic worldwide.
Should You Add Star Anise to Your Diet?
Star anise benefits are real but still under scientific study.
It is a flavorful spice with antioxidant, antimicrobial, and digestive properties.
However, moderation is key, and medical advice is recommended for therapeutic use.
