Health Benefits of Fennel - Nutrition Facts and Side Effects

Discover the Health Benefits and Nutrition of Fennel

Fennel, a bulbous vegetable, deserves more recognition that it gets because of its exceptional health benefits. Asians consume its dry seeds as a mouth freshener. It is widely used as a spice and herb for medicinal purposes. But is that it? What are the health benefits of fennel? 

Before we discuss the nutritional aspect, let us first know- what is fennel? Is it a condiment, a vegetable, a herb or a spice? Let us find out!

What is Fennel?

Fennel is a perennial herb (with no shoot or trunk). It is scientifically known as Foeniculum vulgare. It is a close relative of celery and carrots. The plant can grow up to 8 feet with bulbs in the soil.

It has a hollow stem and bears yellow flowers and feathery fronds. You will be surprised to know that this plant can be consumed entirely. Its bulb is a vegetable. The fronds are considered herbs, and seeds are used as spices.

It is a testament to historical Mediterranean cuisine. The mild liquorice and earthy flavour of fennel enhance the taste of delicacies. When cooked, its sweetness is revealed better.

This herb has exceptional nutritional benefits. Let us find out the nutrients that constitute the fennel benefits.

Nutritional Facts of Fennel

To understand the nutrients present in fennel, we must focus on its fresh bulb and dried seeds. This table explains the nutrient profile of 100 grams of both.

This table explains that fennel seeds pack more protein, fat, fibre, and minerals than its bulbs. Let us take a quick look at their health benefits in detail.

10 Benefits of fennel seeds:-

Fennel seeds provide taste and benefits at the same time. People use fennel seeds raw and cooked, as they are rich source of nutrients and flavour. Here are some benefits we get from fennel seeds.

1.Nutrient values. 

Fennel seeds are an amazing blend of flavour and healthy nutrients, as they are rich in vitamins and minerals. Dried fennel seeds are low in calories and still have many nutrient values, like vitamin C, which acts as an antioxidant in the human body. Fennel seeds are a storehouse of minerals and fibres with other compounds like anethole. It also has vitamin K and vitamin E.

Meanwhile, fennel seeds contain manganese, which is important for enzyme activation, cellular protection, bone development, wound healing, blood sugar regulation, and, most importantly, metabolism. Other than manganese, it also has potassium and calcium, which are good for bone health. 

2.Improve digestive health. 

The dried seeds from the fennel plant are commonly used for seasoning. However, we can also use them uncooked, as the essential oil in fennel seeds stimulates the secretion of enzymes that promote better digestion. Fennel seed tea has main benefits in keeping your gut healthy and digestion on track.

Fennel seeds are also rich in fibre; they may look small but have a high amount of fibre, which helps improve digestive health and improves heart health. Medically, fennel seeds are used for bloating, gas, and heartburn; these seeds also work wonders for constipation and indigestion. 

3.Fight bad breath.

Fennel seeds are very popular in Indian as a mouth freshener. Fennel seeds helps in fighting bad breath because fennel seeds have aromatic essential oil present in them which mainly works as anti-bacterial that helps with fresh breath and sweet fennel seeds increase the secretion of saliva, that mainly helps with fighting bad breath bacteria in your mouth. Fennel seeds act as a natural home remedy for fresh breath.  

4.Promotes heart health.

Fennel seeds are beneficial for your heart health as it is rich in fiber and fiber is good for your heart. Eating fiber rich diet helps in reducing risk of heart disease and improves heart health and also helps in managing cholesterol levels.

Fennel seeds have potassium in it, which helps in maintaining proper heart function and is essential for overall cardiovascular health. 

5.Helps with weight loss. 

Fennel vegetables and fennel seeds are rich sources of nutrients and low in calories, which make them one of the healthy foods in vegetables and in seeds. Fennel seeds have an organic compound called anethole, which naturally suppresses the appetite and helps in managing your weight.

Fennel seeds are low in calories and filled with nutrients like calcium, vitamin C, magnesium, potassium, and iron, which mainly help with weight loss. Drinking fennel tea after your meal helps with better digestion. Whereas consuming fennel seeds in a daily diet with exercise will help you shed that extra pound quickly 

6.Relieves menstrual cramps. 

Fennel seeds can help in getting relive from menstrual cramps and helps with pain management as fennel seed are soothing in nature. Fennel seed have nutrients that helps in improving blood flow to uterus. Drinking hot fennel infused tea or hot water infused with fennel seeds will give you relive with menstrual cramp and sooth your mind at the same time. 

7.Promotes healthy skin.

Fennel seeds are rich in vitamin C, which is very helpful for skin health and make your skin glow. Fennel extract works amazing for skin by protecting it from free radical damage.

These minerals are crucial for balancing hormones and maintaining oxygen in your bloodstream. It also helps in improving skin quality and contain nutrients like beta-carotene which helps in repairing skin tissues and works for acne and scars. 
8.Promotes bone health.

Fennel seeds are healthy for bones and support bone health, as fennel seeds are rich in calcium. The essential oil in fennel seeds provides great health benefits for your body. Calcium plays an important role in bone strength, whereas a lack of calcium in the human body can increase the risk of developing osteoporosis. Fennel seeds are good for bone health and also good for overall health. 

9.Protects you from chronic disease. 

Fennel seeds are rich in minerals and compounds that may help in preventing certain chronic diseases, such as cancer and cardiovascular disease.

However, fennel seeds are rich in fibre, which is one of the nutrients that can lower the risk of heart-related diseases. Fennel seeds also have an anethole in them, which mainly helps lower the risk of developing or growing certain cancers. 

10.Reduces the risk of anaemia.

Fennel seeds are loaded with iron, which is an important component of the human body. Iron is the main component of haemoglobin, which is present in blood. Protein is used to transport oxygen from the lungs to the different parts of the human body.

As a result, a low level of iron in the body can increase your chances of developing anaemia. Anaemia is a condition in which you feel dizzy, weak, and fatigued, as well as other symptoms. Green fennel is rich in vitamin C, and when you pair fennel with iron-rich food, it helps absorb iron properly in your body and prevent iron deficiency. However, if your body has enough amount of iron, it will protect you from anemia.

Side Effects of Fennel

Is fennel good for you? Consuming it in moderate amounts should be fine. However, we must know its downsides, too!

●Fennel can cause allergic reactions in individuals sensitive to it.
●Its high potassium content may be risky for those suffering from kidney issues.
●It contains estragole. This bioactive compound may promote cancer cell growth if consumed excessively.
●It can interfere with medications like tamoxifen.
●Excessive consumption may lead to lower gestational age.
●It may cause nipple discharge as it can stimulate prolactin formation. It is one of the fennel seed side effects for females that must be considered.

Embrace the Health Benefits of Fennel Managing its Downsides

The flavourful aromatic seeds, crunchy bulb, and leaves of fennel are safe to consume in moderation. This nutrient powerhouse can help prevent many diseases when combined with other foods. Balance its downside and use its potential benefits to boost your overall health.

Conclusion:

Fennel seeds are rich source of vitamin and minerals, consuming fennel seeds on daily bases can help you with digestion, bloating and other health benefits too. Fennel seed tea after your meal can help you with the better digestion. Fennel seeds are aromatic herb with can also works wonder when consumed in a medication way. It can also be consumed as mouth freshener to fight bad breath.