Health Benefits of Fennel

Fennel is an aromatic plant. It can be used as a seed or herb. Although fennel is perhaps best known for its ability to add a light licorice-like flavour to dishes, fennel is also used in personal care and alternative medicine. To know more about what it is and what are its nutritional value and other health benefits. Keep reading this blog. Health Benefits of Fennel

Health Benefits of Fennel

Origin of Fennel

Fennel comes from a perennial plant that grows up to 3 feet tall. The plant has small, yellow flowers and hollow stems. Fennel is classified as an herb and historians believe it originated in the Mediterranean. The ancient Romans called fennel “Foeniculum”, which translated means “fragrant hay”. Health Benefits of Fennel

Today, fennel grows all over the world. In fact, fennel is so prominent that it is considered invasive in some areas because it can sprout quickly and dominate native vegetation. It grows particularly well in areas with dry soil and in bodies of water, such as on the banks of rivers. Historians believe that the fennel first appeared in the United States in Virginia after the Spanish settled there. Health Benefits of Fennel

Health Benefits of Fennel

Nutritional Value of Fennel

The nutritional value of 100 g sliced raw fennel as per USDA (United States Department of Agriculture), is mentioned below:

NUTRITION

Water [g]
Energy
Energy [kJ]
Protein [g]
Total lipid (fat) [g]
Ash [g]
Carbohydrate, by difference [g]
Fiber, total dietary [g]
Sugars, total including NLEA [g]
Calcium, Ca [mg]
Iron, Fe [mg]
Magnesium, Mg [mg]
Phosphorus, P [mg]
Potassium, K [mg]
Sodium, Na [mg]
Zinc, Zn [mg]
Copper, Cu [mg]
Manganese, Mn [mg]
Selenium, Se [µg]
Vitamin C, total ascorbic acid [mg]
Thiamin [mg]
Riboflavin [mg]
Niacin [mg]
Pantothenic acid [mg]
Vitamin B-6 [mg]
Folate, total [µg]
Folate, food [µg]
Folate, DFE [µg]
Choline, total [mg]
Vitamin A, RAE [µg]
Carotene, beta [µg]
Vitamin A, IU [IU]
Lutein + zeaxanthin [µg]
Vitamin E (alpha-tocopherol) [mg]
Vitamin K (phylloquinone) [µg]
Fatty acids, total saturated [g]
14:0 [g]
16:0 [g]
18:0 [g]
Fatty acids, total monounsaturated [g]
16:1 [g]
18:1 [g]
Fatty acids, total polyunsaturated [g]
18:2 [g]
VALUE

90.21
31
129
1.24
0.2
1.05
7.3
3.1
3.93
49
0.73
17
50
414
52
0.2
0.07
0.19
0.7
12
0.01
0.03
0.64
0.23
0.05
27
27
27
13.2
48
578
963
607
0.58
62.8
0.09
0
0.08
0.01
0.07
0
0.07
0.17
0.17

 

Below are the Health Benefits of Fennel

Potentially Rich Source of Vitamin C

One cup of fennel tuber is known to contain nearly 20 percent of the daily requirement for vitamin C, making it a rich source of this beneficial vitamin for our diet. Vitamin C improves the overall health of the immune system, produces and repairs skin tissue, aids in collagen formation, and acts as an antioxidant to protect blood vessel walls from the damaging effects of free radicals that can often cause heart disease. Health Benefits of Fennel

It may help prevent anaemia

Iron and histidine, an amino acid found in fennel, are helpful in treating anaemia. While iron is the main component of haemoglobin, histidine stimulates the production of haemoglobin and also helps in the formation of other blood components. Health Benefits of Fennel

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May Relieve Indigestion

In the Indian subcontinent, it is a common practice to chew fennel seeds after meals. This has been done for many years as it is believed to aid digestion and eliminate bad breath. Health Benefits of Fennel

Some of the ingredients in fennel essential oil are likely to be stimulating, promoting the secretion of digestive and gastric juices, reducing inflammation in the stomach and intestines, and facilitating the proper absorption of nutrients from food. Additionally, it can eliminate constipation and protect the body from a variety of intestinal ailments that can result from constipation. It also has antacid (basic) properties and is widely used in antacid preparations. In culinary applications, it is also used as the main ingredient in many entrees. Health Benefits of Fennel

May Reduce Flatulence

Fennel could be very famous as an ant flatulent, because of the carminative houses of the aspartic acid determined in it. Its extract may be utilized by many, from babies to the elderly, as a manner to lessen flatulence and to expel extra fuel lines from the stomach. It is usually utilized in medicines to lessen signs of non-ulcer dyspepsia and flatulence in babies and younger children. Health Benefits of Fennel

May Treat Constipation

Fennel seeds, specifically in powdered form, are concept to behave as a likely laxative, specifically in Ayurvedic medicine. The roughage allows clean the bowels, while its stimulating impact allows holding the right peristaltic movement of the intestines, thereby supporting cell excretion. Fennel is likewise usually determined in drug treatments that deal with belly pain, diarrhoea, irritable bowel syndrome (IBS), and different intestinal issues.  Health Benefits of Fennel

May Reduce Heart Diseases

Fennel may be a first-rate supply of fiber, as cited above, however except for the blessings to digestion that fiber provides, it additionally facilitates keeping healthful cholesterol levels withinside the bloodstream, in accordance to investigate conducted, withinside the American Journal of Clinical Nutrition. This way that it may stimulate the removal of negative LDL or awful cholesterol, which means the first-rate aspect in coronary heart diseases, atherosclerosis, and strokes. Health Benefits of Fennel

May Have Anticancer Potential

The uncooked vegetable itself hasn`t been notably studied almost about most cancers safety. However the fennel seed extract has been explored a piece more, and the findings of 1 examine concerning most cancers safety had been pretty impressive. It indicates that, in animal subjects, the extract cannot best inhibit the increase of tumors, way to its concentrations of flavonoids, alkaloids, and phenols, however, it even has the capacity to be chemoprotective towards the damaging results of radiation all through most cancers treatment. According to the identical examination, fennel seed extract well-known shows anticancer capacity towards breast most cancers and liver most cancers. Health Benefits of Fennel

It can regulate blood pressure

Fennel is a very rich source of potassium. And potassium is an essential nutrient in our body that is vital for a number of important processes. One of the properties of potassium is that it acts as a vasodilator, which means that it relaxes the tension in the blood vessels and therefore reduces blood pressure. High blood pressure is linked to a wide variety of health problems, including heart attacks, strokes, and atherosclerosis. Also for diabetics, blood pressure problems can make it difficult to control their insulin and glucose levels and can be the cause of many potentially fatal complications. If you intake at least a cup of fennel bulbs daily, it completes the need for potassium in your body with the other benefits. Health Benefits of Fennel

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May Improve Brain Function

Potassium, found in large amounts in fennel bulbs and seeds, is an electrolyte, which means it can promote higher electrical conductivity throughout the body. This comes from research published by Yale University School of Medicine in 1939. This includes connections within the brain, which is a true electrical current distribution board. Through this property, potassium can help increase brain function and cognitive abilities. Also, the fennel is a vasodilator i.e., more oxygen reaches the brain and neuronal activity can function with optimal functionality.

Possibly Effective Diarrhoea Remedy

Fennel is useful in curing diarrhoea as a result of bacterial infections, as it can have a few additives together with anethol and cineole which may also have disinfectant and antibacterial properties. Some amino acids, together with histidine, can use resources for indigestion and the right functioning of the digestive system, thereby supporting the removal of diarrhoea because of indigestion. Fennel has lengthy been utilized by indigenous cultures as a manner to remove diarrhoea. Health Benefits of Fennel

May Relieve Colic Symptoms

Studies suggest that herbal tea made from various herbs, including fennel and fennel oil, has the potential to relieve colic symptoms. Fennel has certain antispasmodic properties that also help relax muscles and reduce discomfort associated with colic. Polymers and heavy molecules are useful in treating renal colic. These polymers, also called phytoestrogens, are found in anethole, a component of fennel essential oil. However, more scientific research is needed to examine the benefits and effects on humans. Health Benefits of Fennel

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May strengthen immunity

Fennel is rich in many nutrients, including vitamin C, which helps to strengthen the immune system and protects your body from infection and free radical damage. Health Benefits of Fennel

May regulate menstruation

Fennel is also an emmenagogue, which means that it facilitates and regulates menstruation by properly regulating hormonal action in the body. Additionally, fennel is used in various consumer products to help reduce the effects of PMS and is also traditionally used as a pain reliever and relaxing agent for women going through menopause. Health Benefits of Fennel

May Aid in Eye Care

Incorporating fennel into a food can assist shield the eyes from inflammation, in addition, to assist lessen issues associated with untimely growing old and macular degeneration. This is because of the abundance of antioxidants (nutrition C and amino acids like arginine are very useful for rejuvenation of tissues and the prevention of growing old), detoxifiers, and stimulants. They are especially determined in fennel crucial oil, in addition to minerals like cobalt and magnesium. Finally, the juice of its leaves and the plant itself may be externally carried out to the eyes to lessen inflammation and eye fatigue.

Fennel is likewise a wealthy supply of flavonoids that are very beneficial in protection in opposition to pigment cells die because of oxidative stress-brought on death. By protective in opposition to this destruction of the pigment cells, fennel can accurately be categorized as powerful in eye fitness for several reasons.

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It can treat respiratory diseases

Fennel is useful in many respiratory diseases such as constipation, bronchitis, and cough. It is due to the presence of cineole and anethole, which, among their many other properties, are expectorant. Fennel seeds and powder can help dissolve mucus and loosen toxins, as well as a build-up from the throat and nasal passages, to flush them out of the body and quickly recover from respiratory ailments.