Foeniculum vulgare, widely recognized as fennel, serves as both a flavorful culinary herb and a medicinal plant. The fennel plant exhibits green and white hues, characterized by its feathery foliage and yellow blossoms.
Both the crisp bulb and the seeds possess a subtle, licorice-like taste; however, the seeds deliver a more intense flavor owing to their concentrated essential oils.
Below are ten scientifically supported benefits of fennel and its seeds.
1. Highly nutritious
Both the fennel bulb and its seeds are abundant in nutrients. Below is the nutritional information for 1 cup (87 grams) of raw fennel bulb and 1 tablespoon (6 grams) of dried fennel seeds.
| Nutrient | Fresh Fennel Bulb | Dried Fennel Seeds |
|---|---|---|
| Calories | 27 | 20 |
| Fiber | 3 grams | 2 grams |
| Vitamin C | 12% of the RDI | 1% of the RDI |
| Calcium | 3% of the RDI | 5% of the RDI |
| Iron | 4% of the RDI | 6% of the RDI |
| Magnesium | 4% of the RDI | 5% of the RDI |
| Potassium | 8% of the RDI | 2% of the RDI |
| Manganese | 7% of the RDI | 17% of the RDI |
It is evident that both fennel and fennel seeds are low in calories while offering a variety of essential nutrients.
Fresh fennel bulbs provide a substantial amount of vitamin C, a water-soluble vitamin that is vital for immune system support, tissue repair, and the production of collagen.
In addition, vitamin C functions as a strong antioxidant, shielding the body from cellular injury resulting from unstable molecules identified as free radicals.
Both the bulb and seeds are also rich in manganese, a mineral essential for enzyme activation, metabolism, cellular protection, bone development, regulation of blood sugar levels, and the healing of wounds.
Besides manganese, fennel and its seeds offer several other essential minerals that contribute to bone health, including potassium, magnesium, and calcium.
2. Suppress appetite
Fennel seeds not only enhance the flavor and complexity of culinary dishes but may also assist in appetite control.
A study involving nine healthy women revealed that participants who consumed 8.5 ounces (250 ml) of tea infused with 2 grams of fennel seeds prior to lunch reported a significant reduction in hunger and subsequently ingested fewer calories during the meal compared to those who consumed a placebo tea.
Anethole, the main constituent of fennel essential oil, likely contributes to the appetite-suppressing properties of fennel.
Conversely, another study involving 47 women indicated that those who took 300 mg of fennel extract daily for a duration of 12 weeks experienced a slight weight gain, in contrast to the placebo group, and did not report a decrease in appetite.
The existing research on this topic presents conflicting results, highlighting the necessity for further studies to comprehensively explore the potential appetite-suppressing effects of fennel.
3. Cancer-fighting properties
Fennel contains a wide variety of potent plant compounds that may contribute to the prevention of chronic diseases, including certain forms of cancer.
Researchers have identified anethole, a key active ingredient in fennel seeds, as having cancer-fighting capabilities.
In one laboratory study, scientists found that anethole inhibits the growth of cells and induces apoptosis, or programmed cell death, in human breast cancer cells.
Another laboratory study indicated that fennel extract was capable of preventing the spread of human breast cancer cells and inducing their death.
Furthermore, studies conducted on animals suggest that fennel seed extract may offer protective benefits against breast and liver cancers.
Despite these promising results, it is essential to conduct human studies before recommending fennel or its extracts as alternative cancer treatments.
4. Can benefit heart health
Fennel and its seeds may positively contribute to heart health in various ways, largely due to their substantial fiber content, which researchers have linked to a reduction in certain risk factors for heart disease, including high cholesterol levels.
A 1-cup (87-gram) serving of raw fennel bulb contains 3 grams of fiber, representing 11% of the Daily Reference Value (DRV).
High-fiber diets have been associated with a lower risk of heart disease. A review encompassing 22 studies revealed that higher dietary fiber intake correlates with a diminished risk of heart disease. Specifically, for each additional 7 grams of fiber consumed daily, the risk of heart disease decreases by 9%.
In addition, fennel and its seeds provide important nutrients such as magnesium, potassium, and calcium, which are crucial for cardiovascular health.
For example, including potassium-rich foods in your diet may help mitigate high blood pressure, a known risk factor for heart disease.
5. Contain plant compounds
Researchers largely attribute the significant health benefits of fennel and its seeds to the antioxidants and potent phytochemicals they contain.
Studies report that fennel essential oil comprises over 87 volatile compounds, including key polyphenol antioxidants such as rosmarinic acid, chlorogenic acid, quercetin, and apigenin.
Health experts recognize these polyphenol antioxidants for their strong anti-inflammatory properties, which can profoundly impact health.
Evidence suggests that individuals adhering to diets high in these antioxidants may experience a diminished risk of chronic health issues, such as heart disease, obesity, cancer, neurological conditions, and type 2 diabetes.
Moreover, fennel seeds are known to harbor more than 28 different compounds, including anethole, fenchone, methyl chavicol, and limonene.
Research involving animal models and laboratory studies has indicated that the organic compound anethole possesses anticancer, antimicrobial, antiviral, and anti-inflammatory characteristics.
Researchers have shown that limonene counteracts free radicals and protects rat cells from damage linked to certain chronic diseases.
6. Benefit breastfeeding women
Researchers have identified fennel as possessing galactogenic properties, indicating its potential to enhance milk production.
Research indicates that certain compounds present in anethole, specifically dianethole and photoanethole, contribute to the galactogenic effects associated with this plant.
Fennel may promote increased milk secretion and elevate blood levels of prolactin, a hormone that triggers breast milk production.
Conversely, some studies have reported no significant impact on milk secretion or infant weight gain. Infants whose mothers consumed lactation teas containing fennel have experienced adverse effects, including inadequate weight gain and feeding difficulties.
Consequently, it is advisable for breastfeeding women to seek guidance from their healthcare provider prior to using fennel as a means to enhance milk production.
7. Reduce inflammation
Fennel contains strong antioxidants, such as vitamin C and quercetin, which can contribute to the reduction of inflammation and the levels of inflammatory markers.
Precautions
Fennel and its seeds are generally considered safe for consumption in moderate amounts; however, there are safety concerns associated with more concentrated forms of fennel, such as extracts and supplements.
Fennel possesses significant estrogenic properties, which means it mimics the hormone estrogen. While this characteristic may alleviate menopausal symptoms, it poses potential risks for pregnant women.
The estrogen-like effects of fennel raise concerns regarding its possible teratogenicity, which refers to the potential for disrupting fetal growth and development.
Research assessing the teratogenic effects of fennel essential oil indicates that high doses could be harmful to fetal cells.
While consuming fennel and its seeds is likely safe, it is advisable for pregnant women to refrain from using supplements or ingesting the essential oil derived from this plant.
Additionally, fennel may interact with certain medications, including estrogen-based treatments and specific cancer therapies; therefore, it is essential to consult a healthcare provider before using high doses in the form of supplements, essential oils, or extracts.
The bottom line
The fennel plant, with its delicious and crisp bulb as well as its fragrant seeds, is rich in nutrients and may provide numerous significant health advantages.
Including these components in your diet could enhance cardiovascular health, diminish inflammation, curb appetite, and potentially exhibit anticancer properties.
To enjoy the benefits of fennel and its seeds, consider adding raw fennel bulbs to your salads or utilizing the seeds to season soups, broths, baked items, and fish preparations.
