The benefits of Fennel

Fennel which originated in the Mediterranean is a staple of many Greek and Italian dishes. It is highly desired for it's licorices like flavor. I have found many uses for this versatile vegetable. Fennel is a great accompaniment for fish and poultry as well as lamb. I have enjoyed it in salads as well as in soups. One of my absolute favorite was of preparing Fennel is roasting. This helps caramelize the sugars and helps reinforce the natural sweetness of the vegetable.

Besides serving as a delicious side dish, fennel has some great health benefits.

According to Medical News Today -

The nutrients in fennel are linked to a range of health benefits.

Bone health

The iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K content present in fennel all contribute to building and maintaining bone structure and strength.

• Phosphate and calcium are both important in bone structure

• Iron and zinc are crucial for the production and maturation of collagen

• Bone matrix formation requires the mineral manganese

• Low intakes of vitamin K have been associated with a higher risk for bone fracture.

Vitamin K is important for health, as it modifies of bone matrix proteins, improves calcium absorption, and may reduce the excretion of calcium in urine.

Blood pressure

Maintaining a low sodium intake is essential for lowering blood pressure, but increasing potassium intake may be just as important because of its role in vasodilation, the dilation and contraction of blood vessels.

The minerals in fennel can help reduce blood pressure.

According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of American adults meet the daily 4,700 mg recommendation for potassium.

In addition, there is evidence that potassium, calcium, and magnesium decrease blood pressure naturally. All of these are present in fennel.

Dietary nitrates present in fennel and other foods have vasodilatory and vasoprotective properties. Because of this, they helps to lower blood pressure and protect the heart.

One Swedish study found that 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.

Heart health

Fennel's fiber, potassium, folate, vitamin C, vitamin B-6, and phytonutrient content, coupled with its lack

of cholesterol, all support heart health.

Fennel contains significant amounts of fiber. As fiber helps lower the total amount of cholesterol in the blood, it decreases the risk of heart disease.

Potassium appears to promote heart health. In one study, those who consumed 4,069 milligrams of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed around 1,793 milligrams per day.

Vitamin B-6 and folate prevent the build-up of a compound called homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

Cancer

Selenium is a mineral that occurs in fennel, but not in most fruits and vegetables. It contributes to liver enzyme function and helps detoxify some cancer-causing compounds in the body. Selenium can also prevent inflammation and decrease tumor growth rates.

Fennel seeds provide flavor and nutrients.

Fiber intake from fruits and vegetables like fennel are associated with a lower risk of colorectal cancer.

Vitamin C, vitamin A, and beta-carotenefunction as powerful antioxidants that help protect cells against damage from free radicals.

Fennel contains folate, which plays a role in DNA synthesis and repair. This may help prevent cancer cells from forming because of mutations in the DNA.

Immunity

The selenium found in fennel appears to stimulate production of killer T-cells. This suggests that it can improve the immune response to infection.

Inflammation

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.

Metabolism

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.

Digestion and regularity

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

Weight management and satiety

Dietary fiber is an important factor in weight management and loss by working as a "bulking agent" in the digestive system. These compounds increase satiety and reduce appetite, making an individual feel fuller for longer and so lowering overall calorie intake.

Increasing iron absorption

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 maximizes the body's ability to absorb iron.

Estrogen

Estrogen occurs naturally in fennel. It is crucial in regulating the female reproductive cycle, and it can also affect fertility.

A mouse study conducted by The University of Texas Southwestern Medical Center found that estrogen also plays an important role in controlling factors that contribute to body weight, such as appetite and energy expenditure.

Premenstrual syndrome

Some research has suggested that fennel extract may reduce the effects of premenstrual syndrome (PMS).

Skin

Raw fennel is an excellent source of vitamin C. Vitamin C is essential to collagen, the skin's support system. It 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.

Nutritional breakdown of fennel

Fennel provides fiber and nutrients.

According to the United States Department of Agriculture (USDA) National Nutrient Database one raw fennel bulb weighing 234 grams contains:

• 73 calories

• 0.47 grams of fat

• 2.9 grams of protein

• 17 grams of carbohydrate

• 7.3 grams of dietary fiber

• No cholesterol

A cup of fennel also provides:

• 360 micrograms (mg) of potassium

• 45 milligrams of sodium

• 838 international units (IU) of vitamin A

• 43 milligrams of calcium

• 10.4 milligrams of vitamin C

• 0.64 milligrams of iron

• 0.041 milligrams of vitamin B-6

• 15 milligrams of magnesium

Fennel also contains phosphorous, zinc, copper, manganese, selenium, niacin, pantothenic acid, folate, choline, beta-carotene, lutein, and zeaxanthin, vitamin E, and vitamin K.

Give this wonderful vegtable a try and enjoy the many benifits it has to offer