Fennel is an aromatic plant belonging from the carrot family. It is an everlasting herb with yellow flowers and feathery leaves. It is best known for adding flavours to dishes, it is also used for personal care and alternative medicine.
Today, fennel grows all around the world. In fact, fennel is so prominent that it is considered invasive in some areas because it can sprout rapidly and dominate native vegetation. It grows particularly well in areas having dry soil along bodies of water, such as riverbanks. Historians believe fennel first appeared in the United States in Virginia, after the Spanish settled there.
Below are the nutrition facts for 1 cup of sliced, raw fennel:-
- Calories: 31
- Protein: 1 g; 2% daily value
- Fat: 0.2 g
- Carbohydrates: 6 g
- Fibre: 2.7 g; 11% daily value
- Natural Sugars: 3 g
- Calcium: 43 mg; 4% daily value
- Iron: 0.64 mg; 3% daily value
- Magnesium: 15 mg; 3% daily value
- Potassium: 360 mg; 7% daily value
- Vitamin A: 838 international units; 17% daily value
- Vitamin C: 10.4 mg; 17% daily value
Thus this proves that raw fennel is a good source of fibre along with other vitamins.
Fennel is best known as an herb; therefore eating raw fennel can be very nutritious. It contains potassium which is very crucial in managing high-blood pressure. Potassium-rich foods help promote kidney function, bone health and muscle strength. For relieving different ailments such as congestion and stomach gas or asthma or diabetes, fennel seeds are very useful. Fennel seeds contain powerful phytonutrients and antioxidants, one being anethole, which makes the seeds very nutritious and powerful.
Listed below are some of the proven benefits of fennel on health: –
- Regulates blood pressure: –
Chewing fennel seeds helps increase the nitrite content in your saliva. It is a natural way to keep you blood pressure levels in check. Also fennel contains potassium which is very crucial in managing high-blood pressures. High blood pressure leads to a wide range of health issues such as heart attack, stroke, and atherosclerosis. In case people having diabetes, blood pressure problems can make it very difficult to manage their insulin and glucose levels and can cause many potentially lethal complications. Thus, incorporation a cup of fennel in your daily diet will increase your potassium levels and all the other benefits that come along with it.
2. Improves digestive health: –
Because of the oils found in the seeds, fennel tea is considered very useful to help treat indigestion, bloating and constipation. The components in fennel essential oil are stimulants, they encourage the secretion of digestive and gastric juices which reduces inflammation in stomach and intestines and also facilitates proper absorption of the nutrients. It can eliminate constipation. It also has anti-acidic properties and is used as the main ingredients in many appetizers.
3. Reduces Flatulence: –
There are carminative properties of aspartic acid found in fennel. The extracts of it can be used by infants as well as the elderly to help refuse flatulence and expel excess gas from the stomach. It is commonly used in medications for infants and young children.
4. Treats Asthma and other Respiratory Problems: –
Respiratory disorders such as sinus is a condition were the cavities around the nasal passages become inflames. The phytonutrients found in fennel seeds help clear sinus. Due to the presence of cineole and anethole in it, it is also useful in other respiratory disorders such as congestion, bronchitis and cough. It can help relieve asthma symptoms.
5. Purifies Blood: –
The vital fibre and essential oils found in fennel id highly useful to flush out the sludge and other toxins from our bodies, thus helping in cleansing the blood. The polyphenol antioxidants in fennel seeds have anti-inflammatory properties that help in fighting various bacteria and viruses.
6. Reduces Water Retention: –
Fennel tea has diaphoretic properties which help in stimulating perspiration. It also works like a diuretic; regularly drinking fennel tea helps to flush out excess fluids from the body. It also helps in removing toxins from the kidney and reduces the chances of urinary tract diseases.
7. Regulates Menstruation: –
Fennel is thought to ease and regulate menstruation by properly regulating the hormones in the body. The phytoestrogenic properties of fennel seeds also help treat symptoms like menstrual cramps and hot flashes.
8. Improves Eyesight: –
Adding a few tablespoons of fennel seeds in your diet can help enhance your vision. It contains Vitamin A, which is important for eyesight. Due to the abundance of antioxidants, detoxifiers and stimulants in fennel seeds, it protects the eyes from inflammation, reduces premature aging and macular degeneration.
9. Reduces Risk of Cancer: –
Fennel seeds help in neutralizing free radicals that are responsible for developing cancer. It contains powerful, free radical scavenging properties that helps to beat oxidative stress and also protects the body from cancers of breasts, stomach and skin. It has a chemo modulatory effect that is it has the potential to chemo-protective against the harmful effects of radiation during cancer treatment.
10. Reduces Heart Disease: –
As mentioned before, fennel is a great source of fibre which helps to maintain healthy levels of cholesterol in the bloodstream. Its seeds also contain nutrients like magnesium, potassium and calcium which play an important role in keeping your heart healthy.
11. Ayurvedic benefits: –
Fennel is considered an ayurvedic herb. According to Ayurveda, fennel seeds help reduce all the Tridosha’s namely- Vata, Pita and Kapha. Fennel seeds have a cooling effect on body, therefore it is often recommended to consume fennel seed drink during summer to relieve heat from the body. Fennel essential oil is carminative in nature. Thus to calm the nerves and to promote mental clarity the oil is used in massage blends.
12. Effective Remedy for Diarrhoea: –
Fennel contains components such as anethol and cineole which have disinfectant and antibacterial properties, thus helpful in curing diarrhoea caused due to bacterial infection.
13. Boosts Immunity: –
The polyphenol antioxidants in fennel seeds have anti-inflammatory properties that help in fighting various bacteria and viruses. Vitamin C rich fennel helps boost the immune system of the body and protects it against infections and damages caused by free radicals.
14. Improves Skin: –
Fennel works as a wonderful natural remedy for skin problem. Fennel seeds contain minerals such as zinc, calcium and selenium which are helpful in balancing hormones and maintaining the oxygen balance. These minerals have a cooling and soothing effect on skin, giving it a healthy glow. Fennel seed also has various ayurvedic properties which in treating rashes and dryness.
15. Improvers Hair Health: –
Fennel seeds contains various antioxidants and other antimicrobial properties to help treat hair problems such as dandruff, scalp itchiness, hair fall and hair breakage.
These were some of the health benefits of fennel. However there are many more benefits of using fennel seeds such as- it helps to enhance sleep, benefits lactating mothers, improves brain function, removes bad breath and many more. Both the flavourful, crunchy bulb and aromatic seeds of the fennel plant are highly nutritious and may offer an abundance of impressive health benefits. To reap the benefits of fennel and its seeds, try incorporating raw fennel bulb into your salads or using the seeds to flavour soups, broths, baked goods, and fish dishes.
There are many forms of fennel suited for different uses such as fennel seeds, bulb, leaves and fronds can be used for cooking. Fennel bulb can be eaten raw or can be cooked. After buying fennel you can store it in a refrigerator for up to five days. However fennel supplements, dried herbs and essential oils needs to be stored in cool and dark place to prevent it from spoiling and can used for long.
Fennel has in-numerous number of health benefits. It has been used since years for various purposes. But remember too much of anything is harmful, so consume fennel in moderate quantity in order to enjoy its benefits. You can find many health products online containing fennel extract.
To learn more about fennel and its benefits you can contact Naturals by Skas. We provide all natural various kinds of herbal and ayurvedic products made of natural ingredients like ashwagandha, neem, amla, tea tree oil, haldi, methi and others based on the products.