If you’ve never tried fennel now is the time to try this uniquely aromatic and flavorful vegetable, reminiscent of anise. A brief introduction to its many nutritional benefits may make it the most desirable addition to almost every salad and dish you prepare because it is simply a treasure trove of health.
Unlike its seeds used for seasoning, fennel looks like a bulb, even though it doesn’t grow in the dirt. Most importantly, it has special abilities to protect you from anemia, cancer, aging, bone fractures, heart attacks, infections and more. In addition to all of these, it is also an excellent diet food! So keep an open mind (and mouth) when learning about fennel in the following article.
1. Prevents anemia
Iron and amino acid histidine, which are found in fennel, are two essential substances that fight anemia. While iron encourages the production of hemoglobin in the blood, histidine helps produce red blood cells and is therefore important in preventing anemia and encouraging oxygen supply to the tissues.
2. Helps digestion
In Indian culture, it is customary to chew fennel seeds after meals to help digestion and prevent bad breath. Fennel, filled with dietary fiber, relieves digestive problems such as abdominal cramps, gas, and constipation. One fennel has about 7 grams of dietary fiber, which is about 28 percent of the recommended daily intake. The fennel plant also reduces acidity in the stomach and intestines and helps in better absorption of nutrients found in the food we consume. The aspartic acid that is preserved is one that actually absorbs gases, so fennel is especially recommended for anyone who feels bloated after a meal.
3. Prevents heart disease and stroke
As noted above, fennel contains a large amount of dietary fiber, and besides the benefit it gives to our digestive system, it also contributes to the protection of heart health. The reason for this is that the fibers reduce the level of bad cholesterol in the blood and, indirectly, also the risk of heart disease and stroke resulting from blocked blood vessels. Aside from its fiber content, fennel contains vitamins C and B as well, which also help your body keep your heart healthy.
4. Balances blood pressure
Fennel has a large amount of potassium, an essential mineral in our body, whose benefits are connected to vascular expansion. This means that eating fennel helps reduce the pressure exerted on blood vessels, thereby reducing blood pressure itself. Because of this effect, it can be said that fennel protects us from heart disease, stroke, and atherosclerosis, partly because of the potassium in it. For diabetics, this advantage is especially important since high blood pressure makes it difficult for them to regulate their insulin and glucose levels.
5. Improves brain function
Fennel not only helps our body but also our ability to think. The same potassium, which helps us to control blood pressure and prevent heart disease and stroke, is an electrolyte that also helps in the electrical transmission of the body, including the important electrical processes that occur in the brain. Potassium helps our cognitive functioning, that is, our ability to think and understand. In addition, the contribution of potassium to the expansion of blood vessels allows more oxygen to reach the brain, so don’t be surprised if you feel sharper and smarter after having a bite of fennel.
6. Strengthens the immune system
One cup of chopped fennel contains 20% of the recommended daily intake of vitamin C. Vitamin C is an essential and natural antioxidant that strengthens our immune system and protects our body from inflammation, heart disease, and various cancers. Vitamin C is also one of the partners in the production of collagen in the body - an essential protein for the production of connective tissues and soft tissues that protect us against pollutants.
7. Regulates menstruation and encourages the production of breast milk
Fennel also has female-only benefits, thanks to phytoestrogen molecules, which help to balance the female hormonal system. Components of fennel are used in a variety of pre-menstrual treatments, and its consumption as a vegetable will help you cope with the symptoms of menopause and the lack of estrogen. For those pregnant and breastfeeding, fennel is also known as a vegetable that helps to produce breast milk in cases where mothers suffer from a lack of it.
8. Improves vision
Fennel's benefits also touch on our vision, as the vegetable protects the eyes from inflammation and helps prevent premature aging of vision and macular degeneration. The antioxidants in fennel, derived from vitamin C and amino acids such as arginine, are very effective in renewing tissues and preventing damage to vision associated with the effects of age. You can consume the vegetable as it is or juice it and place it on the eyes using cotton rounds to reduce irritation and a look of fatigue. Fennel also contains flavonoids, other antioxidants known to protect vision.
9. Protects bone health
Fennel has a great amount of calcium that helps maintain healthy bones and teeth and prevents bone depletion - osteoporosis, a skeletal disease that is the most common cause of fractures in older age. Apart from calcium, fennel also contains a high amount of magnesium, phosphorus and vitamin K, all of which have additional benefits and important roles in protecting the health and strength of bones in the body.
10. Reduces inflammation
Fennel is a powerful anti-inflammatory plant thanks to Anethole, which is a phytochemical found in the plant responsible for its unique smell and flavor. This component prevents the development of inflammatory processes and also the development of carcinogenesis, which is the primary stage in the development of cancerous cells. Fennel is highly recommended for consumption to prevent diseases, and also as a natural treatment if you experience gum infections or urinary tract infections.
11. Improves skin appearance
It turns out that fennel helps us feel good inside and also looks good on the outside. Its vitamin C content helps prevent premature aging of the skin and encourages the production of collagen that protects our skin and gives it volume and a youthful appearance. Generally, a sufficient intake of vitamin C reduces the formation of wrinkles and keeps our skin tighter, and as you are about to discover in the next section, fennel helps with this for another reason.
12. Helps weight loss
Many of the products we purchase in order to lose weight are based on increasing the sense of satiety and suppressing the desire for sweet and salty foods. Fennel can help you do this naturally, along with significant savings in financial expenses, while helping your body and improving your health in the various ways described so far. The secret of its magic lies in the high amount of dietary fiber it contains which intensifies and extends the sense of satiety after eating.
Studies have shown that people who added 14 grams of dietary fiber to their diet, without changing anything else, ate 10 percent fewer calories a day and dropped 4 pounds after 4 months. In average fennel which weighs roughly ½ a pound, there are about 7 grams of fiber, which means that eating 2 servings a day may help you shed extra pounds of your weight in a short time. Just make sure not to exceed the recommended daily intake of 25 grams of fiber.
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