Health Benefits of Fennel Seed/Fennel (Foeniculum vulgare) is an aromatic herb that originated in the Mediterranean region and has many culinary and medicinal uses. Fennel is tasty as well as an aromatic herb that is used in various recipes. Belonging from the parsley family, it is utilized as a spice in lots of food preparation. Possesses a sweet and unique taste, it is a very important ingredient in most Mediterranean cuisine. This two-meter plant along with nice yellow flowers and dark green leaves has huge medical values as well. It has several medical uses. So if it is not in your kitchen, you can easily put them on your grocery list. Always try to make it a must in the household ingredients.

From early days, Fennel seeds are regularly consumed by European for taste, but there is a high nutrition value attached to this seed. In most parts of the Mediterranean region, this seed is used as a vegetable.

Fennel bulb is a sweet flavored vegetable often used as an ingredient in Mediterranean cooking. Its juicy puffy bulb imparts a distinctive “anise-like” sweet flavor to the recipes. Bulb fennel is grown as a vegetable due to its attractive, squatted stems in numerous regions in southern Europe, mainly in Italy. It is also known as Florence fennel, finocchio, sweet fennel, etc.

FENNEL FACTS

Bulb fennel is a cool-season perennial herb but grown in all seasons of the year. Fennel is a small plant, growing up to only 2 m in height. As the plant grows, it’s compact lower leaves overlie one above the other to form a swollen, bulb-like arrangement just above the ground. A fully grown fennel bulb measures about 3-5 inches wide and about 3 inches in length. As the plant grows, oftentimes, surrounding soil is pulled around the stem base to make a mound to obtain long lightened fronds.

Minerals	Amount	% DV
Calcium, Ca	43 mg	4.30%
Iron, Fe	0.64 mg	8.00%
Magnesium, Mg	15 mg	3.57%
Phosphorus, P	44 mg	6.29%
Potassium, K	360 mg	7.66%
Sodium, Na	45 mg	3.00%
Zinc, Zn	0.17 mg	1.55%
Copper, Cu	0.057 mg	6.33%
Manganese, Mn	0.166 mg	7.22%
Selenium, Se	0.6 µg	1.09%

Vitamins	Amount	% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)	0.009 mg	0.75%
Vitamin B2 (Riboflavin)	0.028 mg	2.15%
Vitamin B3 (Niacin)	0.557 mg	3.48%
Vitamin B5 (Pantothenic acid)	0.202 mg	4.04%
Vitamin B6 (Pyridoxine)	0.041 mg	3.15%
Vitamin B9 (Folate)	23 µg	5.75%
Folate, food	23 µg	N/D
Folate, DEF	23 µg	N/D
Choline	11.5 mg	2.09%
Vitamin C (Ascorbic acid)	10.4 mg	11.56%
Fat soluble Vitamins
Vitamin A, RAE	42 µg	6.00%
Vitamin A, IU	838 IU	N/D
Beta Carotene	503 µg	N/D
Lutein + zeaxanthin	528 µg	N/D
Vitamin E (alpha-tocopherol)	0.5 mg	3.33%
Vitamin K (phylloquinone)	54.6 µg	45.50%

Lipids	Amount	% DV
Fatty acids, total saturated	0.078 g	N/D
Myristic acid  14:00(Tetradecanoic acid)	0.002 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.069 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.008 g	N/D
Fatty acids, total monounsaturated	0.059 g	N/D
Palmitoleic acid 16:1 (hexadecenoic acid)	0.002 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.057 g	N/D
Fatty acids, total polyunsaturated	0.147 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.147 g	N/D

Others	Amount	% DV
Flavanones
Eriodictyol	0.9 mg	N/D
Flavonols
Quercetin	0.2 mg	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not rxharun.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ 

Health Benefits of Fennel Bulb

Fennel is certainly an aromatic and also delicious herb that has numerous cookery as well as other therapeutic uses. You may enjoy the health benefits of the licorice-tasting herb simply by using in egg recipes, omelet, with grilled fish and cooked on fish dishes and bouillons, stewed with different kinds of beans and chickpeas and in various soups and sauces, adding fresh fennel roots in sautéed vegetables. Listed here are the top health benefits of fennel bulb:

1. Bone Health

Fennel bulb consists of higher calcium content that helps to maintain bone strength and health. The bulb contains about 43 mg of calcium or about 4.30% of the RDA which helps increase calcium in your diet, especially for those who do not consume enough from other sources.

Calcium isn’t the only bone-strengthening nutrient found in the bulb; fennel also contains magnesium, phosphorus, and vitamin K, which all play a role in maintaining bone strength.(1)

2. Immune System

1 cup of fennel bulb contains nearly 11.56% of the daily requirement of vitamin C, which makes fennel quite a rich source of this beneficial element of our diet. Vitamin-C plays an important role in improving 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 often lead to heart disease!(2)

3. Anemia

Iron and histidine are found in a considerable amount in fennel bulb are helpful in the treatment of anemia. While iron is the chief constituent of hemoglobin, histidine encourages the production of hemoglobin and also helps in the formation of various other components of the blood.(3)

4. Lowers Blood Pressure

The fennel bulb consists of the huge amount of potassium which is extremely important for lowering blood pressure and inflammation. Potassium works against sodium, helping to fight high blood pressure in the body.

A diet high in potassium can decrease systolic blood pressure by 5.5 points when compared to a high sodium diet. However don’t expect lower blood pressure immediately, it takes nearly four weeks of consuming a high potassium diet to see a drop in blood pressure.(4), (5)

5. Heart Disease

Fennel bulb is considered one of the best methods of obtaining fiber, but besides the advantages to digestion, it also helps to maintain healthy levels of cholesterol in the bloodstream. This means it can encourage the elimination of damaging LDL cholesterol, which is a key factor in heart disease, atherosclerosis, and strokes.(6)

6. Supports Lung and Respiratory Health

Several types of research suggest taking manganese along with minerals like selenium and zinc can help people suffering from lung disorders, like a chronic obstructive pulmonary disease. Oxidative stress is supposed to be a key mechanism for smoking-induced chronic obstructive pulmonary disease and other respiratory disorders, thus manganese’s ability to help lower inflammation and oxidative stress through the production of SODs makes it beneficial for those in need of lung healing.

7. Eye Health

Fennel bulb consists of 42 µg of Vitamin A which is 6.00% of the daily recommended value. Vitamin A is extremely important for your eye health. Consuming a sufficient amount of vitamin A ensures the health of your eyes and improves your vision. Vitamin A helps to keep eyes moist and improves your night vision.

Vitamin A prevents common conditions like dry eyes, by helping the formation of visual purple in your eyes. Regular consumption of fennel bulb helps to increase rigidity to brightness and darkness.

8. Arthritis

Copper found in fennel bulbs is extremely beneficial in reducing the symptoms of arthritis. Copper work as a home cure for arthritis; store water in a copper container overnight to accumulate copper traces. It is also beneficial in strengthening the muscular system, so drink the water when you wake in the morning. You will feel energized and active for the day because your metabolism will have a good source of copper for its daily processes. Fennel bulb consists of 0.057 mg of copper which is 6.33% of the daily recommended value so consume fennel on a regular basis.

9. Weakness

Phosphorous found in the fennel bulb helps to remove minor health problems like muscle weakness, numbness, fatigue as well as similar ailments. Normal levels of phosphorous in the body are a great way to remain fit and active. According to experts and from the suggestions of various health practitioners, a normal amount can be about 1200 mg for adults. Apart from that sexual weakness can also be cured with healthy supplementation of phosphorous into the body, so issues like loss of libido, impotence, frigidity, and sperm motility can be boosted by having a sufficient supply of phosphorus in your system.

10. Pregnancy and Birth Defects

Regular consumption of fennel bulb is one of the best methods for limiting defects during pregnancy and the birth of a child as it consists of a considerable amount of Vitamin B9. Pregnant women having a diet deficient in this vitamin cannot deliver a healthy child. Birth defects caused by its deficiency include neural tube defects. Therefore, the fennel bulb effectively improves the chances of giving birth to a healthy, happy child.

Health Benefits Of Fennel Seeds

1. Antioxidants

This aromatic herb is full of anti-oxidants which are essential to curb out the unwanted free radical reactions in the body. This in turn also prevents many diseases that might get serious at later stages.

Some of the specific antioxidants in these seeds are kaempferol and quercetin which are also known to prevent degenerative reactions.

2. Cholesterol Absorption

The action of the fiber binding to the bile salts helps in the absorption of cholesterol. Fiber present in fennel seeds helps in decreasing the reabsorption of cholesterol, thereby preventing any heart-related ailments and diseases.

3. Red Blood Cells

The consumption of Fennel Seeds helps in enhancing the production of Red Blood Cells. Copper one of the elements present in these seeds helps in the production of Red blood cells.

4. Heart Rate And Blood Pressure

Many people face tensions in their everyday lives. Thus it is important to maintain the blood pressure and heart rate balanced. Fennel Seeds thus come to the rescue.

The potassium content in these seeds helps in maintaining the blood pressure and hence the Eheart rate is maintained.

5. Nutritionally Rich

Juice of Fennel seeds proves an extremely nutritional beverage. Full of nutritional contents like vitamin A, B, C, E, and beta-carotene, it is also a rich source of minerals like magnesium, iron, cobalt, potassium, phosphorus, sodium, silicon, and zinc.

It also tends to provide a high level of antioxidants, carotenoids, and flavonoids. It also contains anethole, a phytonutrient that provides fennel juice its a strong aroma.

6. Digestion

The anti-spasmodic properties of fennel juice can reduce intestinal cramps, bloat, and flatulence and thus have a calming effect on the intestine. The essential oils present in fennel juice stimulate the secretion of digestive juice which helps in reducing stomach inflammation.

Nutrient absorption is also increased from the foods that we eat. Fennel juice is widely used as an antacid and also balances the digestive tract, promoting regular bowel movements. Fennel also helps in reducing bad bacteria and increasing the good bacteria in the gut.

7. Anemia

A high concentration of iron and histamine combination of fennel juice makes it a good natural remedy for anemia. Regular consumption of fennel juice helps in increasing the production of hemoglobin in our body which in turn helps in reversing anemia.

It also helps in preventing the formation of blood clots in our bodies.

8. Eye Health

Fennel contains several essential nutrients which help in improving our vision. The amino acids present in fennel juice rejuvenate the eyes thus preventing any macular degeneration.

Fennel juice, when applied to the eye, can reduce irritations and fatigue. The flavonoids are very useful in preventing oxidative stress, which helps to prevent macular degeneration.

9. Post Menopause Benefits

Fennel juice contains phytoestrogen, similar to the hormone estrogen in structure, thus making it very useful for women suffering from menopause and pre-menstrual problems.

Folate, which prevents birth defects in unborn babies, is also present in these seeds.

Fennel juice eases menstruation problems by regulating hormonal actions in the body.  For increasing the milk production in lactating mothers, fennel juice proves very effective.

10. Mental Health

Fennel juice is believed to release endorphins into the bloodstream, which helps in relieving depression associated with certain diseases and helps in creating a mood of mirth.

Potassium in fennel juice also increases brain function and cognitive abilities of the brain.

In addition to this, fennel juice is also a vasodilator, which increases the supply of oxygen to the brain and delays dementia.

11. Antispasmodic

The involuntary contractions of the organs, respiratory tract, intestines, muscles, and nerves are known as spasms.

It can also lead to a chronic cough and acute pain and inflammation. Severe cases may lead to fainting and sometimes even death.

Fennel is an active antispasmodic agent that helps in relaxing the intestines, muscles, and nerves. It provides instant relief from spasms.

12. Improves Concentration

Fennel bulb is a rich source of potassium, which is an active component of cranial nerves. It is also an active compound in maintaining the electrolytic balance of the brain.

Moreover, it is also a memory charger. It ensures the proper functioning of the human brain by regulating the levels of potassium.

It also sharpens the memory and improves focus and concentration power.

13. Treat Itchy And Dry Scalp

Fennel seed and vinegar tonic helps in treating your dry and itchy scalp

• Boil 1 cup of water and pour it on a spoon of crushed fennel seeds
• Add a spoon of vegetable glycerin and apple cider vinegar in the bowl
• Filter the solution
• Use it on your hair and scalp, massage, wait and rinse it off.

14. Eases Respiratory Disorders

Cineole, found in the fennel bulb, is an active agent that potentially clears nasal blockages. Thus, it is a boon for people suffering from congestion, asthma, and bronchitis.

Cineol efficiently helps in clearing and controlling the formation and accumulation of phlegm in the chest and nasal passage.

15. Reduces Inflammation

Fennel bulb has strong anti-inflammatory properties. It contains anethole which serves as a very strong anti-inflammatory flavonoid, which easily cures inflammation caused in humans without causing any side effects, is the inflammation of internal or external

16. Boosts Immunity

Fennel bulb is highly rich in vitamin C, which is a natural immunity booster. Its regular intake strengthens the immune system by keeping the body safe from minor infections naturally.

It increases the body’s capacity to fight back major infections, by forming more active WBC’s.

17. Skin Benefits

Fennel seeds are antiseptic by nature and loaded with antioxidants. Thus, they help prevent acne, cell damage and keep the skin tone. Using fennel seeds as a part of your skincare will delay the onset of lines, dark spots, and wrinkles.

You get glowing and flawless skin in return. Fennel imparts a cooling effect to the skin by soothing inflammation and skin irritation.

18. Source Of Copper

Fennel seeds are a good source of copper. Copper is essential for growth, homeostasis, tissue growth, and repair. Copper is also responsible for stimulating the immune system. The deficiency of copper leads to anemia.

19. Reduce Water Retention

Fennel tea helps in regularly flushing out excess fluids as it works as a diuretic and helps to remove toxins and thus reduces the risk of urinary tract problems. It also has diaphoretic properties that result in stimulated perspiration.

20. Great For Acne

Fennel seeds provide the body with valuable minerals like zinc, calcium, and selenium. These minerals were helpful in balancing hormones and oxygen balance.

21. Beats Bad Breath

Its antimicrobial properties help in fighting the germs that cause bad breath and its antibacterial and anti-inflammatory properties soothe the sore gums.

That is why it is advised to munch some fennel seeds especially to get rid of bad breath after an odorous meal.

22. Weight Loss

Fennel seeds are packed with nutrients that are loaded with metabolism and fat-burning properties. It increases intestinal motility.

The dietary fibers present in these seeds help improve the digestion of the body by fascinating the breakdown of food. It is one of the easiest ways to lose fat.

All you have to do is

• Put some fennel seeds in 1 liter of water and boil it. It is known as the brewing of fennel seeds.
• Once the bubbling starts, toss the seeds and switch off the flame.

• Leave the water overnight for steeping
• Drink this water and see its effect

23. Flatulence

Fennel, due to its carminative properties of aspartic acid, is very popular as an antiflatulent. From infants to elderly, anyone can try fennel to reduce flatulence and to expel excess gas from the stomach. It is commonly used in medicines to reduce symptoms of non-ulcer dyspepsia.

24. Heart Disease

Fennel helps in maintaining healthy levels of cholesterol in the bloodstream. It means that it can stimulate the elimination of damaging LDL cholesterol, which is one of the major factors in heart disease, atherosclerosis, and strokes.

25. Cancer

Fennel seeds extract, because of good concentrations of flavonoids, alkaloids, and phenols prove berry effective in not only inhibiting the tumor growth but also acts as a chemoprotective against the harmful effects of radiation during cancer treatment. It also helps in preventing breast and liver cancer strains.

26. Diarrhea

Diarrhea which is caused by bacterial infection can be easily treated by fennel seeds as it’s oil has disinfectant and antibacterial properties, which are present as metal and cineole.

27. Colic

Polymeric and heavy molecules called Phytoestrogens are used in the treatment of Renal Colic. This is found in Anethole, one of the components of fennel seeds. Fennel has anti-Semitic qualities which help in soothing the muscles and discomfort condition.

28. Diuretics

Fennel seeds are also a diuretic, which means that it helps in increasing the amount and frequency of urination, thereby helping in the removal of toxic substances.

29. Bone Health

Fennel seeds might help prevent osteoporosis preventing bone breakdown. Its bone-strengthening benefits may be due to its ability to inhibit the production and activity of bone-destroying cells.

30. Treatment For A Cough

Fennel seeds are widely used in the treatment of coughs and bronchitis. Being a natural expectorant and found in many natural cough remedies, it helps in eliminating the mucus and phlegm out from the lungs.

31. Treatment Of Gout

It is also used in the treatment of kidney stones and urinary tract issues and thus comes in that curation too.

32. Relieves Arthritis

It helps in improving you’re the health of your tissues and joints, by cleansing them and thus relieving arthritic pain and gout.

33. Natural Facial Toner

Fennel seeds have astringent effects on the skin that means they can help in tightening the pores, reducing oiliness, and shrinking the large pores.

It also helps in firming the skin and toning which maintains the elasticity of the skin. Apply fennel seed tea onto your face twice a day to tone and tighten your skin.

34. Gets Rid Of Cellulite

For many anti-cellulite skin formulations, fennel seeds are used. When fennel seeds are massaged on the affected area, it tends to smoothen hydrate and remove the cellulite.

35. Strengthens The Hair Follicles

The fennel seeds stem rich in antioxidants including quercetin, kaempferol as well as essential oil which have chavicol, limonene, and anethole, being all vital for luscious hair. They also have vitamin C, A, and b-vitamins which help in protecting the hair cells from free radicals and scalp irritants.

36. Slows Down Fine Lines And Wrinkles

Anti-oxidants in fennel seeds help in making the skin able to breathe and thus increasing oxygen consumption. It has powerful anti-aging properties that protect both skin and hair from premature aging.

Fennel seed water when applied to skin not only nourishes and pumps the skin cells with moisture but also keeps the facial skin soft and supple.

37. Gentle Exfoliant

The gritty texture of the ground fennel seed provides skin exfoliating properties for skin of all types.

• Take 1 tablespoon of fennel seed powder and mix it with 1 teaspoon of water for making a thick paste.
• Scrub it gently on your face to remove the dead cells and excess sebum from the skin’s surface.
• Use of circular motions using your fingertips is advised.

38. Remedy For Puffy Eyes

Fennel seeds have a cooling and soothing effect and provide instant relief to those hot and puffy eyes. All you have to do is make a paste by mixing fine fennel seed powder with a small amount of water.

Wrap this mixture in a soft damp cloth and then apply it as a cold compress on puffy eyes. To provide instant relief from the red itchy eyes, wash your eyes with the fennel seed water.

39. Prevents Premature Graying Of Hair

Fennel works in preventing premature graying of hair. It is rich in minerals like calcium, potassium, iron, zinc, selenium, and manganese, along with powerful antioxidants which strengthen and nourish the hair follicles and stimulate hair growth.

40. Increases Memory

Fennel seeds are a good source of potassium thus helping in increasing the blood circulation in the brain nerves and cells and thus making the brain more active. Fennel seeds also help in preventing dementia, Alzheimer’s, and memory loss.

41. Strength And Longevity

Fennel seeds are a good source of longevity and strength thus delivering the utmost strength to the body make it compatible to fight against serious diseases. Fennel seeds are highly nutritious which safeguards your body against health complexions.

42. Cures Itchiness And Bumps On Scalp

Fennel seeds reduce the feeling of itchiness along with the generation of bumps on the scalp. This problem is mostly found in women above 30 years of age. Massaging your scalp with fennel seeds solution with regular oil will give you relief from this problem.

43. Relieves Menstrual Pain

Fennel seeds help in stimulating and regulating the blood flow in the pelvic and uterine areas. This property tends to relieve menstrual pain.

44. Fennel For Increasing Breast Milk & Regulating Menstruation

Fennel seeds have the active compound called anethole having estrogen properties which are responsible for regulating the menstruation cycle and for the growth of lobules in the breasts which increases the breast milk supply.

45. IBS (Irritable Bowel Syndrome) & Abdominal Pain

Fennel is also commonly found in medicines that are used to treat a whole heap of intestinal problems and are great for guts.

Health Benefits of Fennel Seed Tea

There are numerous health benefits of fennel seed tea, due to the components of the essential oil.

1. Anti-oxidant

Fennel seed exists anti-oxidant material inside it. This chemical has function removes free radicals from the body and protects from aging, infection, cancers, and neurological diseases. fennel seed has numerous health benefits, the first thing it works as an antioxidant. The seed reduces unwanted radicals in the body and prevents any diseases which can lead to a serious stage. the antioxidant contained in this seed is quercetin and kaempferol are known to fight degenerative reactions and are useful too in preventing aging.

2. Reduce digestive problem

Fennel seed is rich in dietary fiber that helps increase part of the food by absorbing liquid throughout the digestive system and easing constipation conditions. Fennel seed is most commonly used to treat flatulence and to reduce gases inside the stomach.

3. Protect the colon from cancer

Dietary fiber binds cholesterol and reduces colon absorption. It helps lower cholesterol levels. With anti-oxidants, fennel fiber helps protect the colon from cancers. fennel seed extract is quite impressive to cancer protection. It knows that the extract can not only prevent the growth of the tumor, but it can play as protection against the radiation effects during treating cancer. Fennel seed has known to be the protection against numerous cancers.

4. Produce red blood cell

Fennel seed was contained many minerals like iron, zinc, copper, manganese, magnesium, calcium, and potassium. Copper stimulates the red blood production. Iron is stimulating red blood formation. Zinc is stimulated red blood growth and development. Potassium is an important property that helps control blood pressure. Manganese is a powerful anti-oxidant.

5. Beats and breath

Taking fennel seeds will refresh your breath, especially get rid of bad breath. The antimicrobial compound tackles the germs that cause bad breathing. The antibacterial compound also soothes sore gums. Chewing a little fennel seed will sweeten your breath and reduce bad breath. In addition, you can use lukewarm fennel tea to rinse your mouth diminish bad breath.

6. Aid digestion

Fennel is beneficial to relieve digestion conditions such as indigestion, flatulence, bloating, heartburn, constipation, colic, and even irritable bowel. This herb soothes the digestive tract and prevents gas formed. Moreover, it helps repair the digestive system after chemotherapy. So, when suffering from indigestion, you can drink fennel tea or fennel seed powder with water twice a day.

7. Reduce water retention

Regularly drinking fennel tea helps flush out fluids from the body as diuretics. You can relieve puffy eyes by applying strong fennel tea beneath your eyes. To prevent and relieve water retention, fennel helps reduce toxins and urinary problems. In addition, the fennel has a diaphoretic component that will provide the perspiration.

8. Reduce obesity

Fennel is powerful to fight obesity and creates a full feeling. Fennel plays by boosting the metabolism and breaking fats. Fennel helps relieve water retention because diuretic, which stimulates weight gain. Fennel seed contains various dietary fiber that has essential functions to the body. The fiber material helps fix digestion in the body, by breaking food molecules to create energy.

9. Prevent cancer

Fennel helps decrease the colon cancer risk to develop because it removes carcinogenic toxins. This herb has an anti-inflammation that effecting on anti-cancer. A study found this phytonutrient could stop breast cancer from growing. Moreover, fennel seed has an anti-inflammation called anethole that helps reduce carcinogenic toxins and has anti-cancer effects. Other compounds such as limonene and quercetin exist in this ingredient also have anticarcinogenic effects.

10. Reduce menstrual problem

Many factors may affect the menstrual cycle. Fennel seed has an emmenagogue chemical that promotes menstrual flow. The phytoestrogens in fennel seed can help issues related to premenstrual conditions and menopausal diseases. A study by researchers indicates that fennel can help diminish painful menstruation. Fennel is traditionally used to promote lactation in mothers. Traditionally, fennel seed is also used to soothe pain reducer and relax women with menopause.

11. Cure respiratory illness

Fennel contains expectorant properties that help reduce respiratory infections. Fennel seed is a useful way to treat any respiratory disorders like cough, congestion, bronchitis, etc. due to its expectorant component. When suffering a cough and throat problem, you can drink fennel tea twice a day.

12. Prevent the cardio problem

Fennel can relieve the risk of cardio problems growing. The potassium helps lower blood pressure that potentially changes into a benign form. Fennel root contains dietary fiber that helps to control cholesterol spread.

13. Stimulate healthy eye

Researchers have found that fennel can help relieve pressure on the eye. It also helps to treat glaucoma, that associated with vision disease. Another researcher revealed that fennel seeds contained a compound that prevents vision loss. You can get these benefits by drinking fennel tea.

14. Improve brain function

Fennel seed helps as a brain booster. Studies revealed that fennel seed helps increase cognitive performance. Fennel has high levels of potassium, which improved electrical conduction, stimulating the healthy brain and cognitive capabilities.

15. Reduce colitis

Early studies suggest that consuming fennel and combining dandelion, calendula, and lemon balm, can reduce pain in people with colon swelling.

16. Constipation

Studies found that drinking daily fennel tea combined with elderberry, anise, can reduce constipation. Fennel seeds can act as a laxative. It helps clear the bowels and helps maintain the proper peristaltic motion. Fennel is mostly found in medicines to treat abdominal pain, diarrhea, etc.

17. Painful menstruation

Some study suggests that daily consuming fennel extract can reduce painful menstruation called dysmenorrhea. Fennel is also eased and regulates menstruation. Fennel is used to relieving the PMS effect and for menopausal women.

18. Reduce hirsutism

Another study reveals that using fennel cream for three months reduces hair on women’s body hair.

19. Cure constipation

Fennel seeds can act as a laxative in powdered form. This medicine will help to clear the bowels, and works to maintain the peristaltic motion. The laxative will also help provide precise excretion through bile production. That’s why, fennel seed is commonly used in medicines to treat diarrhea, abdominal pain, Irritable Bowel Syndrome (IBS), and others.

20. Reduce effect sunburn

Applying fennel to the skin before ultraviolet exposure can diminish the sunburn effect. Use this treatment as long as you want to go out.

21. Colic

Polymeric in fennel seed is useful in Renal Colic treatment. Another chemical compound called Phytoestrogens is also found in the essential oil inside fennel seed. This fennel component makes helpful in Colic treatment. Fennel seed has the antispasmodic property that helps to relax muscles and relieve the associated conditions.

22. Treat anemia

Iron and amino acid which existed in the fennel seeds are helpful to treat anemia. Iron is the hemoglobin constituent, histidine provides to hemoglobin production and helps in various blood components to form. fennel seed is helpful to cure anemia.

23. Reducing inflammation

The components inside fennel seed are essential oils that stimulate digestive secretion. It reduces inflammation of the stomach and facilitates nutrient absorption from food. It can remove constipation and protect the body from troubles. Fennel has already been known to relieve inflammation and helps to protect eyes from conditions associated with aging, like degeneration.

24. Anti-flatulent

Fennel is popular as anti-flatulent, caused by carminative properties found in fennel. Its extract can be used as a way to remove flatulence and expel stomach gas. Fennel seed is mostly used to relieve flatulence both in infants and children and non-ulcer dyspepsia symptoms.

25. Heart disease

Fennel is a great fiber source, it also helps keep the bloodstream healthy. This means trigger cholesterol elimination, which leads to heart disease, and strokes. it also works to keep cholesterol levels stay healthy. This means can eliminate damaged cholesterol, which leads to strokes and heart disease.

26. Prevent breast cancer

The fennel seed extract that has been studied relating to cancer protection is impressive. The extract will not only avoid the tumor to grow, but it can protect during cancer treatment. A fennel seed extract has been revealed to prevent various liver cancer and breast cancer.

27. Blood pressure

Fennel is rich in potassium, which is a vital nutrient for an important process. Potassium plays as a vasodilator, which relaxes the blood tension by diminishing blood pressure. Blood pressure is related to health issues, like heart attack, and stroke. and, for patients with diabetic conditions, high blood pressure can make glucose and insulin very difficult to manage. This condition can lead to many potential complications. A cup of fennel seed in your diet program will increase potassium.

28. Brain Function

High levels of Potassium can be found in fennel bulbs and seeds. Potassium is an electrolyte, which increased electrical conduction in the body. Potassium helps to improve brain function and cognitive abilities. Fennel also supplies oxygen to the brain to work at optimal function. This includes brain connections which is the electric switchboard. fennel seed is a vasodilator too, which means if the oxygen reaches the brain in a big amunt, then neural activity works in maximal functionality.

29. Antibacterial

Some special components in fennel seed which is essential oil have antibacterial and disinfectant properties. Fennel is commonly used over the world as mouth fresheners, antacid remedies, and tubes of toothpaste.

30. Diarrhea

Fennel seed has essential oil on the inside, and the essential oil contains cineole and anetol. These two compounds have the same function as antibacterial and disinfectant. Fennel helps in treating diarrhea because the essential oil has antibacterial and disinfectant properties. Amino acids can aid the function of the digestive system, and eliminate diarrhea. Fennel has been used as a way to remove diarrhea and helps treat diarrhea that leads to indigestion.

31. Immune System

Fennel is an element of the diet. Vitamin C increases the immune system, repairs and produces skin layer, stimulates collagen formed, also protects the blood vessel. The antioxidant fights the free radical effects. 1 cup of fennel exists of vitamin C that the body needs daily. This vitamin makes fennel seed is a beneficial component of our diet. Vitamin C leads the immune system, also repairs the skin layer, produces collagen, and gives protection to the blood vessel. The antioxidants fight the effects of the free radicals that can be affected by heart disease.

32. Breast Enlargement

Flavonoids can increase the estrogen amount. Fennel seeds help increase the breast’s size by stimulating the new cells formation and breast tissues. Daily consuming fennel tea on the same basis may improve the production of breast milk in mothers and clean out toxins from the body. The flavonoids act as a tonic and stimulant. Fennel helps improve the breast’s size by forming tissue and new cells in the breast.

33. Eye Care

Using fennel helps eyes protection, and reduces disorders related to macular degeneration. This is due to antioxidants which have a benefit for skin rejuvenation and prevent aging. Fennel juice can be applied to the eyes to reduce fatigue and eye irritation. This is due to the essential oil in fennel seed, like magnesium and cobalt.

34. Respiratory Disorders

Fennel is workful in respiration disorders such as bronchitis and cough by Anatol and Cineole component. Fennel seeds powder can help fade phlegm, toxins loosening, and eliminate respiratory conditions. This component also builds the throat and nasal passages for recovery from a respiratory disorder.

35. Bone health

Fennel seed helps prevent osteoporosis. Using this ingredient every day for six weeks can prevent a bone break. Studies revealed that bone-strengthening may be due to fennel’s ability to inhibit the activity of bone-destroying cells.

36. Ocular pressure reduction

Chemical properties in fennel seed may stimulate healthy circulation, according to a study in 2012. Studies found that fennel seeds stimulate blood dilation. They noted that fennel contains nitrites higher than other seeds.

37. Skin glowing

Fennel seed is providing numerous vitamins to serve the skin that gives you a younger skin. Fennel tea, if consumed on a daily routine, helps to improve the skin texture as it cures acne and makes the skin look glowing and flawless. Besides that, fennel seed is also made hair stronger, avoids hair loss, and has a cooling effect. This can be applied with little sugar and salt.

Precautions While Using Fennel Seeds

• You must avoid using fennel seeds if allergic to fennel seeds.
• You must consult your doctor before you consume fennel seeds if you are pregnant,
• Breastfeeding mothers should also consult a doctor.
• Excessive consumption might lead to hallucinations and seizures.
• Too much consumption of fennel can make your skin extra sensitive to sunlight and thus make it prone to sunburn.
• People allergic to celery, carrot, or mugwort might experience allergic reactions due to fennel seeds too.
• The blood clotting process is slowed down by excessive intake of fennel seeds.
• Increased palpitations and irregular heartbeat are a result of excessive consumption of fennel seeds.

Side Effects Of Fennel Seeds

It is to advise you that since fennel treats a couple of diseases, it doesn’t mean you can underestimate it. Since it has some intense symptoms which you need to be considered:

a. Causes Photodermatitis

The name may sound new to you, yet not the manifestations. Ever had the astringent experience of creating rashes when you were presented to daylight? At that point, the chances are that you had devoured fennel seeds.

Different side effects of photodermatitis incorporate torment and redness and in some extraordinary cases even chills, fever, and cerebral pain.

b. Drug Interferences

‘Try not to meddle with other organizations‘ – One of the numerous imperative aphorisms we have been running over since youth. What’s more, it would seem that fennel seeds once in a while wind up doing the correct inverse.

On the off chance that somebody you know is under drug for seizure issues or epilepsy, then fennel seeds are a BIG NO for them. The seeds collaborate with the working of the medication and might irritate the circumstance.

c. Causes Thelarche

Thelarche is a condition that denotes the beginning of bosom advancement in ladies toward the start of adolescence. Also, fennel tea is one of the main sources of thelarche.

d. Causes Contact Dermatitis

Contact dermatitis is another kind of skin condition whose manifestations incorporate skin irritation and upheaval of rankles. Fennel seed oil is known to bring about contact dermatitis and different cross responses.

e. Sensitivity

Fennel seeds are famous for bringing about sensitivities. For the most part, individuals with prior sensitivities are helpless against the hypersensitivities brought about by fennel.

Stomach spasms and wheezing are alternate manifestations of hypersensitive responses.

f. Might Cause Breast Cancer

There hasn’t been any proof that considers fennel seeds in charge of the reason for the bosom tumor. Be that as it may, there have been reports which propose the utilization of fennel for expanding bosom drain creation; where fennel was found to act specifically on the bosom tissue.

g. Used As A Uterus Stimulant

Fennel seeds ought not to be devoured by pregnant ladies as the seeds tend to animate the uterus.

h. Represses Enzyme

A constituent of fennel seeds is known for repressing a medication processing chemical called cytochrome P450 3A4. Henceforth, any drugs which are used by these compounds are helpless against fennel seeds; and not devouring them while under such prescription is the best choice.

i. Destructive For Lactating Women

Fennel seeds can posture genuine wellbeing dangers to lactating ladies. So it fits for lactating ladies to constrain the utilization of fennel in any frame.

j. Different Toxicities

Fennel seed oil was observed to be hindering DNA. Additionally, a constituent of fennel called estragole was found to bring about tumors in creatures.

So, if you or anybody around you is experiencing any sort of hormone touchy illness like malignancy, strict restorative counsel is required before expending fennel.

k. Inhibits Enzyme

A constituent of fennel seeds is known for inhibiting a drug-metabolizing enzyme called cytochrome P450 3A4. Hence, any medications which are metabolized by these enzymes are vulnerable to fennel seeds; and not consuming them while under such medication is the best option.

l. Harmful For Lactating Women

Fennel seeds can pose serious health threats to lactating women. So it is advisable for lactating women to limit the consumption of fennel in any form.

m. Other Toxicities

Fennel seed oil was found to be detrimental to DNA. Also, a constituent of fennel called estragole was found to cause tumors in animals.

So, in case you or anyone around you is suffering from any kind of hormone-sensitive disease like cancer, strict medical advice is mandatory before consuming fennel.

Delicious Fennel Recipes

Since fresh fennel is such a nutritious food with many health benefits, I try to include it in my meals regularly. If you love fennel as I do, you want as many recipes with fennel as you can find!

Here are some of my favorite ways to use fennel in recipes to enjoy its licorice flavor:

Fennel Recipes: Breakfast

Fennel is a great breakfast vegetable sauteed or chopped and added to a dish. Here are some ideas:

• Cumin Coriander and Fennel Tea for Digestion – This tea is a great help if digestion needs a bit of support. While this tea does taste a bit unusual (my husband calls it taco tea) it can be really helpful in soothing bloating and other digestive issues.
• Chai Tea Latte – Chai can be made with a variety of spices, including fennel, as long as the basics are used (cinnamon sticks, whole cloves, cardamom pods, black peppercorns, fresh ginger, and vanilla extract). I love this healthier version that can be made ahead so we can have chai lattes whenever we want.
• Breakfast Burgers – Similar to the breakfast sausages, this recipe uses ground beef instead, for tasty breakfast food for those who don’t like pork.
• Breakfast Sausage – Homemade breakfast sausage is one of our favorite breakfasts because it’s delicious and doesn’t contain any of the added preservatives that store-bought sausage contains. Sage, garlic, rosemary, thyme, and fennel come together to give this sausage it’s traditional sausage flavor.

Fennel is a great flavor for early morning meals to wake up the senses!

Fennel Recipes: Main Course

If you’re bored with the same recipes over and over, try adding some fennel to liven up the flavor. Here are some of my favorite main courses with fennel:

• Greek Meatloaf – This greek inspired meatloaf is made with greek herbs and spices like lemon, mint, and fennel. It reminds me of gyro meat and, served with a cucumber sauce, it’s truly delicious.
• Coconut Chicken Curry – The spices in curry powder can vary wildly depending on the source. I like to make it with fennel and a few other ingredients that make my curry warm, slightly sweet, and less spicy than some other variations. This recipe uses my curry powder to make a quick one-pot meal.
• Thai Chicken Curry – Another curry dish, this one is just as simple and delicious and tastes very similar to my favorite take-out variety.
• Chicken Apple Stir-Fry – This quick meal is perfect for a busy weeknight meal and is a kid favorite too. The fennel adds a burst of flavor to this simple dish, making it one of my favorite go-to meals.
• Greek Meatballs – This recipe came from a desire to recreate some amazing meatballs I had abroad. The fennel, mint, and citrus are a perfect combination to make this meatball taste authentic. Paired with a cucumber sauce, these meatballs are perfect for a meal or appetizer.
• Greek Stir-Fry – Inspired by my other greek recipes, this stir-fry is a simple, one-pot meal idea for a busy night. It combines fennel and mint again, along with marjoram, oregano, and basil for a rich Greek flavor.

If you have a favorite Mediterranean recipe, try adding some fennel bulb or seed to spice it up.

Fennel Recipes: Salad and Side Dishes

Fennel is also great in salads and side dishes. Here are my favorite ways to eat it:

• Roasted Fennel – Toss-sliced fennel bulb with some oil and roast in a 400-degree oven for 10-15 minutes. When it’s done, drizzle with lemon juice or olive oil and sprinkle with parmesan. This basic roasted fennel has a caramelized flavor that can go with just about any recipe you are making.
• Citrus Avocado Fennel Salad – With sweet oranges and tart grapefruit, this salad is a great blend of flavors. Serve it alongside grilled chicken or another dish that needs some brightening.
• Arugula Fennel Apple Salad – This refreshing salad is delicious with its olive oil dressing and mix of apple and greens.

Roasted fennel can also be added to any salad and topped with a vinaigrette for a quick meal.

 Selection and storage

• Fresh fennel bulb is available in the market in the spring season.
• In the United States, it can be available year-round.
• The bulbs are labeled as “anise” in the markets, because of their anise-like flavor.
• To crop the fennel, gently pull it from the ground as it firmly holds the bulb base.
• Remove the roots and cut the top green leaves.
• To select fennel from stores choose fresh, creamy white fennel having attractive anise-like sweet flavor.
• Buy medium-sized fennels weighing about 5-10 ounces.
• Avoid dried-out, shriveled bulbs and those with yellow discoloration, spots, splits, and bruise.
• Store fennel in refrigerator holding in the plastic bag stays 3 to 5 days after it loses its nutrients.

Preparation and serving tips

• Fennel is a sweet flavored vegetable used in many dishes.
• It is generally used in salads, soups, and stews.
• To prepare recipes with fennel cut its base, leaves and remove outer layers also like Endive, Cabbage.
• And cut the bulb as slices, sticks, cubes as you like for recipes.
• Thinly sliced layers are added to salads.
• This fennel is baked, steamed, and added to various dishes.
• Fennel bulb can be added to flavor meat, fish, pork, and poultry recipes.

References

Show More