Categories: Vegetables

10 Benefits of fennel and side effects

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Discover the 10 shocking health benefits of fennel and side effects.

Fennel is a cellulose-like winter vegetable with an interesting licorice flavor.

Although the taste may take some getting used to at first, fennel provides a huge number of health benefits.

10 shocking health benefits of fennel


Fennel is recognized for its white bulb and long green stems.

It is related to other stem vegetables such as celery and parsnip.


The entire fennel bulb, including the seeds, stem, and leaves, are edible.

This root vegetable originated in the Mediterranean countries of Greece and Italy, but is now grown in many different countries such as the US, France, India, and Russia.

It is commonly harvested in the fall and usually traditionally appears in fall or winter recipes.

It has been used in many crops for its medicinal properties.

In ancient Chinese medicine, it is used to help with a variety of ailments, from congestion to helping increase the flow of breast milk.

It can also help with an upset stomach, insect bites, or a sore throat.


Nutrition data for fennel

• An average-size fennel bulb contains 73 calories, 3 grams of protein, and 17 grams of carbohydrates.

It contains only a trace of fat and does not contain cholesterol.

• Fennel is exceptionally high in fiber, with each bulb providing 7 grams of dietary fiber or 28% of the daily requirement.

Most people lack fiber intake, consuming only an average of 7 grams per day, therefore adding fennel to your diet could help double your intake.

• One bulb also provides 969 mg of potassium or 27% of the RDA.


Potassium is essential to help lower blood pressure and also to maintain fluid balance.

• Fennel is also high in vitamin C, providing 28 mg per bulb, or nearly half the RDA for this critical vitamin.

Vitamin C is a powerful antioxidant that can help slow aging as well as maintain a healthy immune system.

• Fennel provides important additional vitamins such as vitamin A, vitamin B6, vitamin K, and folate

. It is also a good source of other minerals such as iron, calcium, copper, zinc, and selenium.

Health Benefits Of Fennel

1.- Benefits of fennel for bones

• Due to the calcium content, fennel can help maintain the strength and health of your bones.


Fennel contains around 115 mg of calcium or about 10% of the RDA, which can help increase calcium in your diet, especially for those who are not getting enough from other sources.

• But, calcium isn’t the only bone-building nutrient found in the bulb; fennel also contains magnesium, phosphorus, and vitamin K, all of which play a role in maintaining bone strength.

2.- Benefits of fennel for skin

• Fennel is high in vitamin C and provides almost half the RDA in a single bulb.

Vitamin C is a powerful antioxidant that can help reduce free radical damage that can lead to premature aging.

• Vitamin C is also necessary for the formation of collagen and a powerful tool to protect the appearance of the skin, making it a good option to naturally slow aging.

• A deficiency in vitamin C is called scurvy, which manifests itself in the inability to form collagen properly, leading to bleeding gums and bleeding under the skin.


• Due to these functions, adequate intake of vitamin C is critical to reducing the appearance of wrinkles and maintaining healthy skin.

The RDA is 60 mg / day, but more vitamin C from whole food sources will help keep skin healthy from the inside out.

3.- Decreases blood pressure

• Fennel can help reduce blood pressure and inflammation due to its high potassium and low sodium content.

Potassium works against sodium, helping to fight high blood pressure in the body.

• A high potassium diet can lower systolic blood pressure by 5.5 points compared to a high sodium diet.

• But, don’t expect blood pressure to drop overnight – it takes about four weeks of eating a high potassium diet to see a drop in blood pressure.


4.- Benefits of fennel for digestion

• Fennel is included in the GAPS Diet, as well as my Healing Food Shopping List, due to its ability to aid digestion.

Because fennel contains 7 grams of dietary fiber, it can help support a healthy digestive system.

• The muscles in the digestive system need dietary fiber to provide bulk to the gastrointestinal muscles for pushing and increasing motility or movement.

• Because digestive problems like constipation and IBS are so common in adults, fennel makes a great addition to any diet, which is one of the reasons I include it on my list of recommended foods for a diet. healing.

• Additionally, the fiber acts like a little brush as it moves through the digestive system, cleansing the colon of toxins that could potentially cause colon cancer.

Fennel itself can act as a laxative, helping to eliminate toxins.


• It is also common in certain crops to chew fennel seeds after meals to aid digestion and eliminate bad breath.

Some of the oils found in fennel help stimulate the secretion of digestive juices.

• Fennel can also be beneficial for people with acid reflux.

Adding fennel to your diet can help balance the pH level within your body, especially within your stomach, and can reduce reflux after meals.

5.- Increases satiety

• Fiber contains no calories, but provides bulk, increasing satiety.

Humans do not have the necessary enzymes to break down fiber, so it cannot be absorbed in the form of calories.


Fennel provides 7g of filling fiber with no calories.

• Studies show that high fiber diets can help people lose weight effectively.

A 2001 study found that participants who added 14 grams per day of fiber to their diets, without changing anything else, ate about 10% fewer calories per day and lost about 4 pounds over a 4-month period.

• Increasing your fiber intake, adding fennel and other fiber-rich foods to your diet can be a simple way to effortlessly feel more satisfied and experience weight loss.

6.- Relieves Colic

• Infant colic, while a relatively benign medical condition, can have a significant impact on new parents.

Most parents of a colicky baby would probably try almost anything to calm their crying child.


• The current medication used for colic, called dicyclomine hydrochloride, can have some serious side effects and may not be consistently effective.

But, researchers have found that fennel seed oil has been shown to reduce pain and increase motility in the small intestine, which is why it can be an excellent natural remedy for colic.


• In a 2003 study, researchers compared fennel seed oil to a placebo in 125 babies.

The fennel seed oil treated group was reported to have 65% fewer colic, measured by crying spells, than the control group, with no side effects.

• Although this research may be promising and many desperate parents may want to run out and get some fennel oil, there is no established safe dosage for babies at this time.

The safest way to use it to treat infant colic is for a nursing mother to drink fennel tea.


7.- Benefits of fennel for cancer

• Fennel has been used for centuries in Chinese medicine to help treat inflammatory conditions such as insect bites or a sore throat.

Fennel’s ability to decrease inflammation led researchers to investigate whether fennel’s properties could be applied to other inflammatory diseases such as various forms of cancer.

• Fennel contains an oil called anethole that has been shown in some clinical studies to act as a natural cancer remedy, helping to reduce the growth of breast cancer cells.

Anethole is believed to reduce inflammation that can lead to cancer development, although more research is needed to determine exactly how it can be used.

• Other anti-inflammatory nutrients are also found in fennel, specifically selenium, a trace mineral that can help lower cancer death rates.

A large study of more than 8,000 participants found that selenium did reduce mortality and reduce future cancer incidence.


8.- Decreases the risk of heart disease

• Fiber-rich foods, especially soluble fiber, as found in fennel, have been shown to help lower cholesterol levels in the bloodstream.

A high fiber diet can help reduce your overall risk of heart attacks and stroke by helping to lower your blood cholesterol to a normal level.

• The high fiber and potassium content makes fennel a double whammy in reducing the risk of cardiovascular disease by lowering both cholesterol and blood pressure.

• Fennel is also high in other potentially cardioprotective vitamins such as folate and vitamin C.

9.- Benefits of fennel for eyes

• Macular degeneration is the leading cause of age-related vision loss.

Although the exact cause is unknown, antioxidants that help reduce inflammation, such as certain flavonoids, vitamin C, and zinc, can help improve vision or slow the progress of the disease.


• Fennel contains many of these vision-saving nutrients.

Due to its high content of flavonoids, vitamin C, and minerals, it can help reduce oxidative damage and inflammation, and it can help prevent macular degeneration.

10.- It can alleviate the symptoms of menopause

• A study in Menopause suggests that the use of fennel, a phytoestrogen, can help improve menopausal symptoms.

• The researchers looked at 90 women, ages 45 to 60, who had been postmenopausal for at least one year (no more than five years) and had at least moderate menopausal symptoms.

Participants received either fennel capsules or placebo daily for eight weeks.

• Fennel recipients saw significant improvements in symptoms, while placebo recipients did not.


Researchers conclude that fennel may help relieve menopausal symptoms in women with low estrogen levels, as well as those who have experienced early menopause or have had a hysterectomy or ovariotomy.

However, a larger trial is needed to confirm these findings.

Side effects of fennel

• Although fennel is a great healthy vegetable choice for most people, people with certain medical conditions may need to limit or avoid fennel consumption. Some people may be allergic to certain spices, so they should avoid consuming fennel seeds.

• Due to the high potassium content, people with kidney disease should limit the amount of fennel they eat.

People taking beta-blockers, which are generally prescribed to help control blood pressure, may also have elevated potassium levels and may need to avoid fennel.

How to choose and prepare fennel

• Fennel has a crunchy texture and taste similar to licorice or anise.


It is a great addition to any winter dish to provide a different flavor.

• When choosing a fennel bulb, look for a bulb that is firm and mostly white on the bottom.

Avoid bulbs that are brown or spotty on the bottom. The stems should be bunched up and not bloom.

• The fennel bulb can stay in the refrigerator for four to five days. It tends to lose flavor over time, so it should be consumed within a few days.

• All parts of the fennel bulb can be eaten, including the seeds, leaves, and the bulb itself.

The seeds are commonly dried and used as spices.


• To prepare the fennel bulb, first cut the stems from the bulb where they sprout. Next, cut the bulb vertically into thin slices, depending on the recipe you choose.

Recipes to prepare fennel

Do you want to try fennel for dinner tonight?

Then say hello to fennel with this delicious soup recipe.

With the light sweetness of apples and the amazing nutrition of fennel, your whole family will be back for seconds!

a.- Apple and Fennel Soup

Total time: 30 minutes


Serves: 2-4


• 2 tablespoons of coconut oil

• 1 chopped onion

• 2 fennel bulbs (medium to large), stems removed and diced

• 2 large apples, peeled, cored and diced


• 1 quart of chicken broth

• 2-3 sprigs thyme


• Heat the coconut oil in a large saucepan.

• Sauté onion over low to medium heat for 10-15 minutes until soft and almost golden.

• Add the fennel and apples and cook for 5-10 minutes until they start to soften or brown.


• Add the chicken broth and thyme.

• Puree in Vitamix soup until smooth and creamy.

• Serve.


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