Fennel Health Benefits And Nutritional Values


Fennel health benefits and nutritional values includes its ability in lowering cholesterol levels, supporting bone health, supporting skin health and lowering blood pressure. It also act as an excellent remedy for infant colic, remedy for anemia, helps retain brain function, mange bacterial infections, help stimulate appetite and help manage seasonal allergies.

Other benefits fennel health benefits and nutritional values includes relieving coughing and broncho-constriction, helps promote eye health, promotes weight loss and helps to prevent cancer.

What Is Fennel.

Fennel (Foeniculum vulgare) is a flowering plant species in the carrot family. It is a hardy, perennial herb with yellow flowers and feathery leaves. It is indigenous to the shores of the Mediterranean but has become widely naturalized in many parts of the world, especially on dry soils near the sea-coast and on riverbanks. Fennel is widely cultivated, both in its native range and elsewhere, for its edible, strongly flavored leaves and fruits. Its aniseed flavor comes from anethole, an aromatic compound also found in anise and star anise, and its taste and aroma are similar to theirs, though usually not as strong.

Feneel Nutritional Values.

A 100-gram portion of fennel seeds provides 1,440 kilojoules (345 kilocalories) of food energy, and it is a rich source (more than 19% of the Daily Nutritional Value, DNV) of protein, dietary fiber, B vitamins and several dietary minerals, especially calcium, iron, magnesium and manganese, all of which exceed 100% DNV (table). Fennel seeds are 52% carbohydrates, 15% fat, 40% dietary fiber, 16% protein and 9% water.

See the table below for an in-depth analysis of the nutritional values of fennel (Foeniculum vulgare var. azoricum.)
Nutrient value per 100 g. (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 31 Kcal 1%
Carbohydrates 7.29 g 6%
Protein 1.24 g 2%
Total Fat 0.20 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 3.1 g 8%
Folates 27 µg 7%
Niacin 0.640 mg 4%
Pantothenic acid 0.232 mg 5%
Pyridoxine 0.047 mg 4%
Riboflavin 0.032 mg 2.5%
Thiamin 0.010 mg 1%
Vitamin A 134 IU 4.5%
Vitamin C 12 mg 20%
Sodium 52 mg 3%
Potassium 414 mg 9%
Calcium 49 mg 5%
Copper 0.066 mg 7%
Iron 0.73 mg 9%
Magnesium 17 mg 4%
Manganese 0.191 mg 1%
Phosphorus 50 mg 9%
Selenium 0.7 µg 1%
Zinc 0.20 mg 2%


Fennel Health Benefits.  http://2timexmedia.com/fennel/jpg.html

Fennel has been used as a medicinal and culinary herb since the times of the ancient Greeks based on the many health benefits and nutritional values which stands it out. Here are the vital lists of the health benefits below..

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Handles Cholesterol Levels:

Foods high in fiber are capable or helping to reduce blood cholesterol levels, and luckily fennel is no exception. Fiber in fennel helps to prevent the full absorption of cholesterol into blood, subsequently preventing its deposition on artery walls. Fiber also has a way of promoting bile excretion, which then mandates replacement of this enzyme via conversion from cholesterol. Both of these mechanism are excellent for reducing circulating cholesterol levels in the blood.

Boosts Immune System:

To feel healthy, you need a strong immune system to help fight bacteria and viruses. A fennel infusion helps prevent the onset of cold symptoms. This wonderful tea helps reduce fevers, relieve sore throats, and treat most upper respiratory tract illnesses, namely asthma, bronchitis, cough by clearing up congestion and excess phlegm

Treats Heartburn:

One of the most common applications of fennel is to treat heartburn. Drinking a single cup of tea or chewing fennel seeds when you start feeling the symptoms of indigestion can ease the pain and burning. Several users have said that they were able to get off antacids or proton pump inhibitors by drinking fennel tea.

Skin Health:

Fennel contains generous amounts of Vitamin C, an anti-oxidant vitamin that helps to buffer damage caused by UV rays on the skin. By neutralizing free radicals, these can help to slow down accelerated aging on the skin.Vitamin C is also very important in the synthesis of collagen, a structural protein that helps to retain skins natural youthfulness and vigor.

Scurvy, a disease that occurs from Vitamin C deficiency, actually manifests as the body’s inability to synthesize enough collagen, causing structural defects under the skin, at joint and on gums. Adequate vitamin C consumption also helps prevent wrinkles and age spots.

Bone Health:

While fennel does not have a high amount of calcium, every little bit helps when you are a vegetarian and have a hard time finding non-dairy sources of calcium. Much of the calcium is found in the bulbs, though that isn’t the only bone supporting nutrient found here as phosphorus, magnesium and Vitamin K are also present to promote health bone mineralization.

 Enhances Women’s Health:

Fennel’s volatile oils have mild estrogen-like qualities, so they are used extensively in Chinese medicine to treat hormonal problems. Fennel is also used to boost libido and to stimulate the production and flow of milk in lactating women. It is sometimes used to treat amenorrhea or lack of period.

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One of greatest health benefits of fennel is its ability to stimulate the production of estrogen, hence relieving PMS, menstrual cramps, and menopausal symptoms. Due to the presence of anethole, the main component of fennel oil, fennel tea has been used for years, especially by midwives and herbalists, as a tonic to protect the female reproductive system.

Prevents Anemia:

Iron and histidine, an amino acid found in fennel, are both helpful in the treatment of anemia. Whereas iron is the chief constituent of hemoglobin, histidine stimulates the production of hemoglobin and also helps in the formation of various other components of the blood.

Brain Function:

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.

Treats Indigestion:

It is a common practice, particularly in the Indian Subcontinent, to chew fennel seeds after meals. This is done to facilitate digestion and to eliminate bad breath. Some of the components in the fennel essential oil are stimulants and they stimulate secretion of digestive and gastric juices while reducing inflammation in the stomach and intestines, and facilitating proper absorption of nutrients from the food.

Furthermore, it can eliminate constipation and protect the body from a wide range of intestinal troubles that can stem from being blocked up. It also has anti-acidic (basic) properties and is extensively used in antacid preparations. In culinary applications, it is also used as the main ingredient in many appetizers.

Promote Eye Health:

Fennel helps to preserve the health of your eyes thanks to the presence of its multiple anti-oxidant compound and bioactive substances, which prevent excessive damage leading to premature macular degeneration. They also assist with night vision, help to keep the optic nerve healthy and prevent retinal damage.

Promote Weight Loss:

Fennel is an extremely low-calorie food which is loaded with fiber and nutrients, making it an ideal diet food. Fennel also possesses diuretic properties which can help flush out excess water from the body as well as subcutaneous water trapped under the skin. High fiber and nutrient dense foods help to blunt appetite as the body receives most of what it needs, and signals to the brain that it is full. If you recall, fiber traps water and bulks in the intestine, making you eat less and fell greater satiety.

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Prevent Cancer:

The best way to prevent cancer is by ensuring you consume enough anti-oxidants from natural foods, to neutralize free radicals generated as a result of metabolism. While this directly helps suppress inflammatory processes in cells, and even on DNA itself, some of its compounds such as anethole are known to inhibit growth of cancerous cells in their infancy, preventing the rapid growth cancer cells are known for.

Removes Flatulence:

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

Infant Colic:

Colic in infants is characterized by stomach discomfort with or without gas and excess acidity. Most times, it occurs when gas bubbles are trapped, or when you fail to appropriately burp the baby. It’s essential oil possesses carminative properties, as well as antacid, helping to remove gas bubbles and soothe the infant stomach. If you’ve ever bough gripe water to give your baby, fennel oil was probably a primary ingredient in them.

 Blood Pressure:

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 atherosclerosis. Also, for diabetics, 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.

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