Fennel and Fennel Seeds
Fennel, or Foeniculum vulgare, is a flavorful herb and medicinal plant known for its impressive health benefits. Both the crunchy bulb and potent seeds of the fennel plant offer a mild, licorice-like flavor, with the seeds being particularly strong due to their essential oils. Here are ten science-backed benefits of fennel and fennel seeds.
Highly Nutritious
Both fennel and its seeds are nutrient-dense. One cup (87 grams) of raw fennel bulb contains 27 calories, 3 grams of fiber, and is rich in vitamin C, calcium, iron, magnesium, potassium, and manganese. Similarly, one tablespoon (6 grams) of dried fennel seeds offers 20 calories, 2 grams of fiber, and essential minerals.
Fresh fennel bulb is particularly high in vitamin C, vital for immune health, tissue repair, and collagen synthesis. Vitamin C also acts as a powerful antioxidant, protecting against cellular damage from free radicals.
Rich in Plant Compounds
Fennel and its seeds are loaded with antioxidants and beneficial plant compounds. The essential oil of fennel contains over 87 volatile compounds, including polyphenol antioxidants like rosmarinic acid, chlorogenic acid, quercetin, and apigenin. These antioxidants have potent anti-inflammatory properties and are linked to a lower risk of chronic conditions such as heart disease, obesity, cancer, neurological diseases, and type 2 diabetes.
Appetite Suppression
Fennel seeds can help curb appetite. A study in nine healthy women showed that those who drank fennel seed tea before lunch felt less hungry and consumed fewer calories. This effect is attributed to anethole, a major component of fennel essential oil. However, another study in 47 women found that daily fennel extract supplementation did not reduce appetite and led to slight weight gain.
Heart Health
Fennel and its seeds can benefit heart health due to their high fiber content. One cup of raw fennel bulb contains 3 grams of fiber, which helps reduce cholesterol levels and lowers heart disease risk. Additionally, fennel provides heart-healthy nutrients like magnesium, potassium, and calcium.
Cancer-Fighting Properties
The powerful plant compounds in fennel may offer protection against certain cancers. Anethole in fennel seeds has demonstrated cancer-fighting properties in test-tube studies, suppressing cell growth and inducing apoptosis in breast cancer cells. Fennel extract also halted the spread of human breast cancer cells and induced cancer cell death.
Incorporating fennel and fennel seeds into your diet can provide these numerous health benefits, making them a valuable addition to your culinary and wellness routines.
sima Hasan –
nice product