September 8, 2017

6 Health Benefits of Fennel | Nutritional Value

Basic Characteristics of Fennel

Fennel (Foeniculum vulgare) is a wild plant that in the first year giving the green leaves and in the second year bears nutritious fruit. 

It grows in the Mediterranean region, Turkey, Greece, north-western Europe as a wild plant, but it can be grown as a vegetable crop.

Characteristic of fennel is a green stem, which in the upper part of the plant branches and expanding into feathery dark green leaves and flowers of yellow color. 

Part located in the ground is the root of whitish yellow color. Every fruit of fennel has a hundred seeds rich in essential oils. The seeds are little, aromatic, flat and oval, with yellow shell.

Nutritional Value of Fennel

Fennel is a plant with well-balanced energy and nutritional composition. 

It is a good source of vitamin C, potassium, calcium and manganese.

The quality nutritional contents in fennel are flavonoids routine and quercetin, and various kaempferol glycosides, which have strong antioxidant activity. 

Very interesting matter is anetehol, integral part of the essential oil.

Studies have shown that fennel reduces inflammation and prevents the development of cancer. In animal experiments it was found that the essential oils of fennel can protect the liver from the damaging toxic effects.

Fennel is rich in vegetable fiber, which gives the healing effectiveness of indigestion, with constipation, bloating and other digestive problems.

The overall composition of proteins, fats and carbohydrates are in the ratio: 16% protein, 15% fat, 52% carbohydrate.

Health Benefits of Fennel

Fennel is rich in vegetable fiber, which gives the healing effectiveness of indigestion, with constipation, bloating and other digestive problems.

1. Lowering high blood pressure; fennel prevents myocardial, thanks to the presence of potassium.

2. It’s a good antioxidant agent which protects cells from damage by free radicals, and all this thanks to the elevated levels of vitamin C.

3. Soothes stomach cramps, reduces emissions, and helps in digestion of food, because it contains a high percentage of insoluble dietary fiber.

4. Fennel is a natural anti-rheumatic. It is used in the form of essential oil for a back massage.

5. Soluble form of fennel is used in the treatment of hoarseness and sore throat.

6. Enhances immunity, acts antibacterial, stimulates the secretion of milk in women, and possesses sedating effects on the nervous system.

Recipes with Fennel

Fennel tea for better urination

The fennel stimulates the body to create urine as well as its release.


Teaspoon of finely crushed fennel seeds pour with half a glass of boiling water. Covered and let it stand for 10 minutes. Fennel tea is best to drink immediately after stiring. Drink 2 to 3 cups a day next 4 weeks.

Wine of fennel for digestive problems


2 large tablespoons of finely chopped fruit of fennel extradited into (0.75 l) white wine. Cook up briefly and remove from heat.

Cover and leave to stand for 15 minutes, then strain.

Keep it in the fridge for better usage.

The essential oil of fennel for cough and phlegm

Inhale yourself up to 3 times a day for 10 minutes.

Fennel against periodontal disease

With essential oil of fennel, we will solve the problems such as bad breath.  In acute inflammation flush mouth up to 5 times per day, while for preventing, it is enough 3 times.

Storing and Buying Fennel

Tubers of fennel should be white to yellow green in color, firm, without damage and mold, and they must have an exquisite aroma of anise

The stalks must be fresh, firm, well-connected, and leaves on them have to be fresh and green.

When buying fennel, avoid fennel that has yellow flowers,  because this is a sign that fennel is not fresh.

It is best to keep fennel in the section for vegetables in the refrigerator up to 3 days. 

If you buy fennel powder, it can be kept in the box for spices and up to 6 months.