Fennel, along with its seeds, has many health benefits. It also contains ingredients that can offer antioxidant, anti-inflammatory, and antibacterial benefits.
Foeniculum vulgare commonly referred to as fennel, is a delicious culinary herb as well as a medicinal plant
Fennel plants are green and white with feathery leaves and yellow flowers.
The crunchy bulb and its seeds possess a slight taste of licorice. However, the flavor of the seeds is stronger due to the potent essential oils.
Here are ten advantages of fennel and seeds, All based on research.
1. Very nutritious
Fennel and its seeds are full of nutrients. Here's the nutrition of one teaspoon (87 grams) of fennel bulb that is raw as well as 1 teaspoon (6 grams) of dried seeds of fennel:
Fresh fennel bulb Dried fennel seeds
- Calories 27 20
- Fiber 3 grams, 2 grams
- Vitamin C 12% of the RDI 1% of the RDI
- Calcium 3% of the RDI 5% of the RDI
- Iron 4% of the RDI 6% of the RDI
- Magnesium 4% of the RDI 5% of the RDI
- Potassium 8% of the RDI 2% of the RDI
- Manganese 7% of the RDI, 17% of the RD
As you can observe, both fennel and the seeds of fennel are very low in calories, but they provide vital nutrients.
Fresh fennel bulbs are a good source of vitamin C, a water-soluble vitamin essential to immunity, tissue repair, and collagen synthesizing.
Vitamin C is also a potent antioxidant in your body, shielding against cellular damage caused by unstable molecules known as free radicals.
The bulb and the seeds contain manganese, a mineral that plays a crucial role in metabolism, enzyme activation, cell protection, bone growth, blood sugar regulation as well as wound healing.
Fennel and its seeds are rich in manganese, magnesium, potassium, and calcium, which are essential to bone health.
Summary Fennel and fennel seeds are vital nutrients, like vitamin
C Calcium, magnesium, manganese, potassium, and calcium.
2. Contain powerful plant compounds
One of the greatest benefits of fennel fennel seeds is the powerful plant compounds and antioxidants they have.
The plant's essential oil was found to be a rich source of over 87 volatile substances, including antioxidants from polyphenols such as chlorogenic acid quercetin and apigenin.
Polyphenol antioxidants are powerful anti-inflammatory agents with a powerful impact on your well-being.
Research suggests that people who eat a diet that is rich in antioxidants have an increased risk of developing chronic illnesses such as obesity, heart disease, neurologic diseases, cancer as well as the type 2 form of diabetes.
Furthermore, more than 28 substances have been discovered in fennel seeds, including Anethole, Fenchone, methyl chavicol, and limonene.
Test-tube and animal studies show an organic chemical compound called anethole can provide anticancer, antimicrobial antiviral, and anti-inflammatory properties.
In addition, the plant-derived compound limonene can help fight free radicals. It has also been found to protect rats' cells from destruction caused by chronic illnesses.
Summary Every part of the plant fennel is high in powerful antioxidants, such as
Chlorogenic Acid, Limonene, and quercetin -all of which could help improve your health.
3. Fennel seeds can reduce appetite
The seeds of fennel may not just enhance the flavor and depth of your dishes, but they can also reduce your appetite.
A study conducted on 9 healthy women revealed that women who consumed 8.5 8 ounces (250 milliliters) of tea containing the seeds of 2 grams of fennel prior to eating lunch felt less hungry and consumed fewer calories throughout the meal than those who consumed uninvolved tea.
Anethole, a key component of fennel essential oil, may be responsible for the plant's ability to suppress appetite.
However, a different study of 47 women showed that women who supplemented with 300 milligrams of extract of fennel per day for 12 weeks, gained tiny amount of weight compared to the placebo group. The study also found that they did not suffer from less appetite.
The research in this field is not conclusive, and more studies are required to comprehend the potential appetite-suppressing properties of Fennel.
Summary Fennel seeds could reduce appetite, but the current results are
conflicting. Therefore, further research is required.
4. Can benefit heart health
Consuming fennel and its seeds can help improve your heart health in various ways. They're filled with fiber, a nutrient that has been proven to lower the risk of heart disease by reducing certain factors, such as high cholesterol.
1 cup (87-gram) portion of fennel bulbs in raw form contains three grams of fiber11% of the daily reference value (DRV).
Fiber-rich diets have been linked with a decreased risk of developing heart disease. A study of 22 studies found an increased fiber intake in the diet with a lower risk of developing heart disease. For every additional 7 grams fiber consumed daily the risk of developing heart disease was reduced by 9percent.
Fennel, along with its seeds, contains nutrients such as magnesium, calcium, and potassium, which are essential to maintaining heart health.
For instance, including plenty of potassium in your food can help reduce high blood pressure, a risk factor for heart disease.
Abstract Fennel, along with its seeds, is rich in magnesium, potassium, fiber, and calcium
All of these are crucial for heart health.
5. May contain cancer-fighting properties.
The vast array of potent phytochemicals in fennel could help prevent chronic diseases such as certain cancers.
Anethole, one of the most active components found in fennel seeds, has been shown to possess cancer-fighting properties.
A test-tube study revealed that anethole slowed the growth of cells and caused apoptosis, also known as programmed cell death, in breast cancer cells of humans.
Another test-tube study showed that fennel extracts stopped the growth of breast cancer cells and induced their death.
Animal studies suggest that the seeds' extract could help protect against liver and breast cancer.
Although these findings are encouraging, however, more human research is needed before fennel extract or its methanol could be suggested as a possible alternative treatment for cancer.
Summary Animal and test-tube studies have demonstrated that fennel might contain
anticancer properties. It's not clear if similar effects could be expected.
Humans can be seen.
6. It may be beneficial to women who are breastfeeding.
Fennel has been found to have galactogenic properties, which means it aids in increasing milk secretion. Studies suggest that certain compounds found in anetholes, like photoanethole and dianethole, are responsible for the effects that galactogenic plants have.
Fennel can increase milk production and blood levels of prolactin, the hormone instructing the body to make breast milk.
Other studies have found no influence on the secretion of milk or weight gain for infants. Side effects that are negative like insufficient weight gain or difficulty eating, have been observed in infants who's mothers consumed lactation teas that contain fennel. For this reason breastfeeding mothers must consult with their doctor before using fennel to increase production of milk.
Summary Several study suggest that fennel can increase the amount of milk produced and weight.
benefit of breastfeeding infants, but other studies have found no gain.
7-10. Other benefits
In addition to the health benefits discussed above, the seeds of fennel could boost your health in these ways:
- It could have antibacterial properties.
properties. Studies
Research has shown that fennel extract blocks the growth of harmful
yeasts and bacteria like Escherichia Coli, Staphylococcusaureus aureus, and Candida albicans, and Candida . - It may reduce inflammation.
Thepotent antioxidants found in fennel, including quercetin and vitamin C, may help
lower inflammation and levels of
inflammation markers. - May benefit mental health.
AnimalStudies have shown that fennel extract could aid in reducing memory loss associated with aging memory deficits.
4. May relieve menopausal
symptoms.
A study review found that fennel can increase sexual performance and
satisfaction among menopausal women and also relieve vaginal
itching, dryness, and pain during sexual activity, as well as sleep disturbances.
It's important to keep in mind that most of these studies utilized high dosages of the plant and it's not likely that eating a small amount of fennel seeds or fennel could provide the similar benefits. Summary Fennel has antibacterial properties and can improve mental health.
help relieve symptoms of menopausal and decrease the symptoms of menopausal and reduce. It's still unlikely to
The seeds of fennel and fennel could provide the same benefits when consumed in small amounts.
Precautions
Although fennel and its seeds are probably safe to eat in moderate quantities, there are security concerns with more concentrated sources of fennel, such as extracts or supplements.
For instance, fennel contains strong estrogenic properties, which means that it functions similarly to estrogen. While this can help ease menopausal symptoms, it could be dangerous for women who are expecting.
Due to its estrogen-like activities, There's concern over the potential teratogenicity of this plant it's potential to disrupt the growth of the fetus and development.
A study that examined the teratogenicity of fennel essential oil revealed that high doses could negatively affect fetal cells.
Although consuming fennel and its seeds is probably safe, pregnant women should avoid supplementing or inhaling the essential oil contained in the plant.
Fennel can also interact with certain medicines, such as estrogen pills and certain cancer drugs, so always consult your physician before taking large doses of supplements, essential oils, or extract form.
Summary: Though eating fennel or its seeds is probably healthy, eating more
Supplements that are in the form of pills could react with some medications and are not suitable for
pregnant women.The main point
The tasty, crisp bulb and fragrant seed of fennel are highly nutritious and can provide many health benefits.
Incorporating them into your diet can boost heart health, lower inflammation, decrease appetite, and even help fight cancer.
To benefit from the fennel plant and its seeds, you can incorporate fresh bulbs into salads or use the seeds to enhance soups and broths, baked goods, and fish dishes.
