Fennel

Fennel is an excellent source of vitamin C, potassium, phosphorus, copper, folic acid (folate), manganese, and fiber when eaten, and is also a good source of magnesium, iron, calcium, and niacin. Fennel has a calming effect on digestion and is very good at reducing bloating.

Fennel is used to treat digestive disorders, relieve intestinal cramps, relieving excess gas, and soothing stomach pain. Fennel contains phytoestrogens, that eases the symptoms of menopause. Fennel has a volatile oil called anethole, that is effective for anti-inflammatory and in cancer prevention. Fennel is also helpfull to treat: asthma, anxiety, depression, high blood pressure, decreased libido, coughs, heartburn.

The health benefits of fennel include relief from anemia, indigestion, flatulence, constipation, colic, diarrhea, respiratory disorders, menstrual disorders, and its benefits regarding eye care.

Fennel, which has the scientific name Foeniculum Vulgare Miller, or its essence, is widely used around the world in mouth fresheners, toothpastes, desserts, antacids and in various culinary applications.

The dietary fiber in fennel limits cholesterol build-up, absorbs water in the digestive system, and helps eliminate carcinogens from the colon, possibly preventing colon cancer.

Fennel helps the body release endorphins, they are the feel good peptides from the brain into our blood. Helps diminish anxiety and fear and generates a mood of euphoria like.

Several other nutrients play supportive roles, namely manganese, calcium, iron, magnesium, phosphorus, and copper.

The long, graceful fronds above the fennel bulbs contain a number of important vitamins, such as pantothenic acid, pyridoxine (vitamin B6), niacin, riboflavin, and thiamin. Phytonutrients in fennel seeds and bulbs include the flavonoids rutin, quercitin, and kaempferol, all antioxidants which resist infection, aging, and degenerative neurological diseases. But the most important nutrient in this vegetable might be anethole, a component in the volatile oil of fennel and one of the most powerful agents against cancer occurrence, possibly due to a biological mechanism that shuts down or prevents the activation of NF-kappass, a gene-altering, inflammation-triggering molecule.

Fennel seeds have a similar flavor to licorice and anise and are naturally sweet. These seeds are rich in flavonoids that act as antioxidants to protect against free radical damage, combat cancer, slow degenerative diseases, and reduce oxidative stress to the cardiovascular system. Fennel seeds also have Anti-Inflammatory properties to reduce pain, especially associated with the symptoms of arthritis. They are rich in fiber that helps to reduce cholesterol, aid digestion, detoxify the body, and balance blood sugar. Fennel seeds are a very good source of the minerals calcium, iron, potassium, manganese, magnesium, and copper with essential vitamins like C, A, and several of the B vitamins.

Sweet, anise-flavored fennel seed together with thyme, nettle, mugwort, etc., has been revered as one of nine Anglo-Saxon sacred herbs for its conventional health benefits. The spice is one of the most sought-after ingredients in many popular cuisines all over the Mediterranean regions. Fennel is a perennial herb plant belonging to the parsley or Umbelliferae family; a broad family of herbs and spices which also includes some common members such as caraway,dill, anise, cumin…etc.

Fennel is native to Southern Europe and grown extensively all over Europe, Middle-East, China, India, and Turkey. This herbaceous plant reaches up to 2 meters (about 6 feet) in height with deep green feathery (lacy) leaves and bears golden-yellow flowers in umbels. In general, fennel seeds are harvested when their seed heads turn light-brown. The seeds, which closely resemble that of anise seeds in appearance, feature oblong or curved (comma) shape, about 3-4 mm long, lightbrown-color with fine vertical stripes over their surface.

In general, fennel are harvested during early hours of the day to avoid spillage and loss of seeds on the ground. As in caraway, the cut plants staked until they were dry and then threshed, processed and packed to be sold in the markets. Fennel bulb (Foeniculum vulgare var. azoricum), used as a vegetable, is closely related to seeding fennel. It has grown for its anise flavored sweet taste fronds in many parts of Mediterranean region.

Fennel symbolizes longevity, courage, and strength. In addition to its use as medicinal values, fennel has many health benefiting nutrients, essential compounds, anti-oxidants, dietary fiber, minerals, and vitamins.

Fennel seeds indeed contain numerous flavonoid anti-oxidants like kaempferol and quercetin. These compounds function as powerful anti-oxidants by removing harmful free radicals from the body thus offer protection from cancers, infection, aging and degenerative neurological diseases.

Like in caraway, fennel seeds too are rich source of dietary fiber. 100 g seeds provide 39.8 g of fiber. Much of this roughage is metabolically inert insoluble fiber, which helps increase bulk of the food by absorbing water throughout the digestive system and easing constipation condition.

In addition, dietary fibers bind to bile salts (produced from cholesterol) and decrease their re-absorption in colon. It thus helps lower serum LDL cholesterol levels. Together with flavonoid anti-oxidants, fiber composition of fennel helps protect the colon mucus membrane from cancers.

Fennel seeds compose of health benefiting volatile essential oil compounds such as anethole, limonene, anisic aldehyde, pinene, myrcene, fenchone, chavicol, and cineole. These active principles in the fennel are known to have antioxidant, digestive, carminative, and anti-flatulent properties.

Fennel seeds are concentrated source of minerals like copper, iron, calcium, potassium, manganese, selenium, zinc, and magnesium. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the powerful anti-oxidant enzyme, superoxide dismutase.

Furthermore, the seeds indeed are the storehouse for many vital vitamins. Vitamin A, vitamin E, vitamin C as well as many B-complex vitamins like thiamin, pyridoxine, riboflavin and niacin particularly are concentrated in these seeds.

One good old custom is not yet left off, viz. to boil Fennel with fish, for it consumes that phlegmatic humour, which fish copiously produces, though few know why they use it. Fennel is an expellant of wind. It is a good diuretic, and remedy for gravel and urinary diseases. The leaves or seeds boiled in barley water and drunk, are good for nurses, to increase their milk, and snake it more wholesome for the child.

The leaves or seeds boiled in water, stay hiccough, and remove nausea and heat of the stomach. The seed boiled in wine is good for those who have eaten poisonous herbs, or mushrooms. The seeds and the roots open obstructions of the liver, spleen and gall, and are good in the yellow jaundice. The seed is good in medicines for shortness of breath, and wheezing. It promotes the flow of the menses.

The whole plant is a remedy for obesity, or over-fatness. The juice dropped into the eyes, cleanses them from mists and films that hinder the sight. The Sweet Fennel is much weaker in physical uses than the Common Fennel. The Wild Fennel is stronger and hotter than the Tame, and therefore most powerful against the stone, but not so effectual to increase milk, because of its dryness.

Has a long history of medicinal and culinary use. All parts of the plant are used. The seeds, leaves, stalks and bulb. The seeds are used to make the active tincture and can also be used as a tisane or tea. The leaves are used in salads or cooking typically with fish, as are the bulbs, eaten raw or steamed. Fennel has a refreshing aniseed flavour, and the seeds when chewed are an aid to digestion and help freshen the breath.

Anti-inflammatory

Anti-septic

Anti-spasmodic

Expectorant

Diuretic

Stimulant

Oestrogenic.

Constipation

Colic

Ramping

Gas and bloating.

Also used for treating asthma, bronchitis, coughs, helps to clear mucus. Used for hormonal balancing, an oestrogen agent (hence the acne cream) for menopause, promotes menstruation, increase milk production in lactating women, increases libido.

Anti-inflammatory and anti-bacterial particularly useful in targeting the bacteria involved in acne.

Fennel is very popular as an antiflatulent, due to the carminative properties of the aspartic acid found in fennel.

Its extract can be used by everyone, from infants to the elderly, as a way to reduce flatulence and to expel excess gas from the stomach.

It is commonly used in medicines to reduce symptoms of non-ulcer dyspepsia and flatulence in infants and young children.

Fennel seeds, particularly in powdered form, can act as a laxative.

The roughage helps clear the bowels, whereas its stimulating effect helps maintain the proper peristaltic motion of the intestines, thereby helping promote proper excretion through the stimulation of gastric juices and bile production.

Fennel is also commonly found in medicines that treat abdominal pain, diarrhea, Irritable Bowel Syndrome (IBS), and other intestinal issues.

Fennel seeds are anti-spasmodic and help reduce pain, cramping, bloating, and gas.

They also contain phytoestrogens that can help balance hormones.

Fennel promotes the production and secretion of milk.

This milk will also reduce gas for the baby, especially helpful with colic.

Fennel seeds should not be taken in large amounts during pregnancy, though they are considered safe in regular recipes.

Fennel seeds and their phytonutrients reduce asthma symptoms and help clear the sinuses.

They make a great tea to aid with bronchitis, congestion, and cough as they have expectorant properties.

Fennel is a great source of fiber, as mentioned above, but besides the advantages to digestion that fiber provides, it also helps to maintain healthy levels of cholesterol in the blood stream.

This means that it can stimulate the elimination damaging LDL cholesterol, which is a major factor in heart disease, artherosclerosis, and strokes.

Fennel's fiber, potassium, folate, vitamin C, vitamin B-6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health; some of the most common facts are shown below

Fennel contains significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

In one study, those who consumed 4,069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared to those who consumed less potassium (about 1,000 mg per day).

Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine.

When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

The raw vegetable itself hasn’t been extensively studied in regards to cancer protection, but the fennel seed extract has, and the findings regarding cancer protection are quite impressive.

It shows that the extract can not only inhibit the growth of Tumors, thanks to its concentrations of flavonoids, alkaloids, and phenols, but that it can even be somewhat chemo-protective against the harmful effects of radiation during cancer treatment.

Fennel seed extract has been found to be preventative of various breast cancer and liver cancer strains; some of the most common facts are shown below

Fennel is a very rich source of potassium, which is an essential nutrient in our bodies and is vital for a number of important processes.

One of the attributes of potassium is its quality as a vasodilator, which means that it relaxes the tension of blood vessels, thereby reducing blood pressure.

High blood pressure is connected to a wide range of health issues, including heart attack, stroke, and artherosclerosis.

Also, for diabetic patients, blood pressure issues can make management of their insulin and glucose levels very difficult, and can be the cause of many potentially lethal complications.

A cup of fennel bulb in your daily diet will pump you full of potassium and all the benefits that come along with it.

In addition, potassium, calcium and magnesium (all present in fennel) have been found to decrease blood pressure naturally.

Dietary nitrates present in certain foods such as fennel have been found to lower blood pressure and protect the heart due to their vasodilatory and vasoprotective properties.

One study conducted by the Swedish School of Sport and Health Sciences showed that participants' blood pressure levels were lower after taking nitrate supplements that contained nitrate amounts equivalent to 150-250 grams of nitrate-rich vegetables than after taking a placebo.

The selenium found in fennel has also been found to improve immune response to infection by stimulating production of killer T-cells.

Potassium, found in high levels in fennel bulbs and seeds, is an electrolyte, which means that it facilitates increased electrical conduction throughout the body.

This includes connections within the brain, which is a veritable switchboard of electric currents.

Potassium can help increase brain function and cognitive abilities through this quality.

Also, fennel is a vasodilator, which means more oxygen reaches the brain and neural activity can work at optimal functionality.

Fennel is helpful in curing diarrhea if it is caused by bacterial infection, because some components of the essential oil in fennel such as anetol and cineole have disinfectant and antibacterial properties.

Some amino acids, such as histidine, can aid in digestion and the proper functioning of the digestive system, thereby helping to eliminate diarrhea due to indigestion.

Fennel has long been used by indigenous cultures as a way to eliminate diarrhea.

Polymeric and heavy molecules are useful in the treatment of Renal Colic.

Such polymers, also called Phytoestrogens, are found in Anethole, a component of the essential oil in fennel.

This attribute of fennel makes it quite helpful in the treatment of Renal Colic.

Fennel has certain antispasmodic qualities which also help it relax smooth muscles and reduce the discomfort associated with the condition.

1 cup of fennel bulb contains almost 20% of the daily requirement of vitamin-C, which makes fennel quite a rich source of this beneficial element of our diet.

Vitamin-C improves general immune system health, produces and repairs skin tissue, helps to form collagen, and also protects the blood vessel walls as an antioxidant against the harmful effects of free radicals that can frequently lead to heart disease!

Fennel is a source of vitamin B-6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids.

These smaller compounds are more easily utilized for energy within the body.

Because of its fiber content, fennel helps to prevent constipation and promote regularity for a healthy digestive tract.

Fennel is also an Emenagogue, meaning that it eases and regulates menstruation by properly regulating hormonal action in the body.

Furthermore, fennel is used in a number of products to reduce the effects of PMS, and it is also used traditionally as a soothing pain reliever and relaxing agent for menopausal women.

The flavonoids present in fennel seeds increase the amount of estrogen thereby acting as a stimulant and tonic.

Fennel seeds helps increase the size of the breasts as they increase the formation of new cells and tissues in the breast.

Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as "bulking agents" in the digestive system.

These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.

Estrogen, which is found naturally in fennel, is crucial in regulating the female reproductive cycle and can also affect fertility.

The University of Texas Southwestern Medical Center conducted a study on mice, which showed that estrogen also plays an important role in controlling factors that contribute to body weight, such as appetite and energy expenditure.

Using fennel in food helps protect the eyes from inflammation, as well as helping to reduce disorders related to premature aging and macular degeneration.

This is due to the high abundance of antioxidants (vitamin-C and amino acids like Arginine which are very beneficial for rejuvenation of tissues and the prevention of aging), detoxifiers and stimulants.

They are more specifically in fennel essential oil, as well as minerals like cobalt and magnesium.

Finally, the juice of fennel leaves and the plant itself can be externally applied on the eyes to reduce irritation and eye fatigue.

Fennel is also a rich source of flavonoids, which are very useful in protecting against pigment cells dying due to oxidative-stress-induced death.

By protecting against this destruction of the pigment cells, fennel can safely be classified as effective in eye health for numerous reasons.

He iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K content present in fennel all contribute to building and maintaining bone structure and strength; the list includes below

The fiber and essential oils in fennel seeds helps the body remove toxins.

It is considered a blood cleanser.

Fennel seeds are consumed after meals in many counties to aid digestion and improve breath.

Fennel sweetens breath, kills bacteria, and fights halitosis naturally.

Fennel is useful in respiratory disorders such congestion, bronchitis, and cough due to the presence of Cineole and Anetol which are expectorant in nature, among their many other virtues.

Fennel seeds and powder can help to break up phlegm and prompt loosening of the toxins and buildup of the throat and nasal passages for elimination from the body and quicker recovery from respiratory conditions.

Fennel is an excellent source of vitamin C.

Collagen, the skin's support system, relies on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke.

Vitamin C also promotes collagen's ability to smooth wrinkles and improve overall skin texture.

Iron deficiency is one of the most common nutrient deficiencies in developed countries and a leading cause of anemia.

Pairing foods like fennel that are high in vitamin C with foods that are iron-rich will maximize the body's ability to absorb iron.

Choline is a very important and versatile nutrient in fennel that helps with sleep, muscle movement, learning and memory.

Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Fennel is diuretic, which means that it increases the amount and frequency of urination, thereby helping the removal of toxic substances from the body and helping in rheumatism and swelling.

Fennel also increases production and secretion of milk in lactating mothers and since this milk contains some properties of fennel, it is an anti-flatulent for the baby as well.

It strengthens hair, prevents hair loss, relaxes the body, sharpens memory and has a marvelous cooling effect in summer.

This can be achieved if the pale, greenish-yellow water, in which it fennel is soaked, is ingested with a bit of sugar and black salt.

Avoid using uding Pregnancy/nursing where it has been documented adverse reactions and menstruation induction effects.

Fennel may cause sun poisoning, skin reactions, and cross reactions.

The oil may cause hallucinations and seizures.

Premature breast development in girls has been reported with the use of fennel.

Poison hemlock may be mistaken for fennel.