Fennel is a digestive, diuretic and antispasmodic. It is therefore ideal for relieving digestive discomfort, and symptoms of premenstrual syndrome and menopause. It is easy to include it fresh in salads, roasted in the oven or as a condiment in pickles, broths, and stews.
Fennel is a Mediterranean plant with an aniseed flavor, appreciated for its bulb, leaves, and seeds. Fennel has many properties, and knowing everything about it, its benefits and contraindications, as well as how to take it, will help us to get the most out of it.
What is fennel
Fennel ( Foeniculum vulgare ) is a herbaceous plant belonging to the Apiaceae family (also known as Umbelliferae), the same family to which dill and cumin also belong. It is native to the Mediterranean, where it has gained an important role in Italian, Moroccan, and Greek cuisine. In Spain it is best known for its seeds, a spice used in a similar way to cumin. Secondly, it is famous for its leaves, which are used in smaller quantities, but for uses similar to those of dill, parsley or coriander.
Fennel is able to grow in all temperate zones of the world, and is also present in Kashmir, in the north of India. In the Indo-European region, it is much more commonly used in powder and grain form. In Tuscany, however, the use of fennel leaves and bulbs is so common that it is practically impossible to imagine a salad without its classic fresh fennel and orange salad.
It is important not to confuse fennel with anise or dill, with which it shares a slightly sweet and aromatic nuance, nor with sea fennel. The latter is also part of the Apiaceae family, but it is neither the same species nor does it share the same benefits. Sea fennel is very rich in vitamin C (50 mg vs 8 mg in fennel) and in culinary history, it played a very important role as a preventative of scurvy among sailors.
What is fennel used for?
Fennel infusions are used to whet the appetite, reduce flatulence, relieve digestive discomfort, calm spasms, and reduce inflammation. With these properties, fennel is ideal as a condiment, vegetable or as an infusion, to reduce the discomfort of premenstrual syndrome, the symptoms of menopause and to take care of our stomach after heavy meals.
We can enjoy the benefits of fennel in salads, using the fresh bulb or drinking fennel liqueur as a digestive, just as we would with limoncello.
Origin of fennel
Fennel is a herbaceous plant native to the Mediterranean coast that has successfully spread to temperate regions around the world, including India and Mexico. It has been used for medicinal purposes since ancient times. In Egypt, it was known to relieve digestive problems, as reflected in the Ebers medicinal papyrus dating from 1500 BC.
For Greeks and Romans, fennel had medicinal and mystical properties. The Greeks defeated the Persians in a field full of wild fennel at the Battle of Marathon and the god Prometheus hid the stolen fire in the fennel stem. The Romans enjoyed the benefits of fennel and were quick to use its seeds in pickles and preserves. Meanwhile, in the Middle Ages in the Iberian Peninsula, in addition to treating indigestion, fennel also protected against the evil eye.
Fennel held a place of honour in the European pharmacopoeia until the modern age when it began to be displaced by modern medicines. Today, it is known as a condiment, a vegetable and in southern Italy wild fennel liqueur continues to play its role as a digestive after meals.
Properties of fennel
What properties does fennel have? It is rich in minerals, flavonoids and phytoestrogens. These compounds vary in proportion depending on the part of the plant in question, which allows us to adjust its benefits to our needs.
Rich in phytoestrogens
Fennel essential oil extracted from the seeds is very rich in phytoestrogens. These plant components with estrogen-like activity are useful for reducing the symptoms of menopause, premenstrual pain, etc.
Rich in flavonoids
It is always a good idea to eat vegetables and fruits because of their high antioxidant content. Fennel leaves are a good example of this. They are used as a condiment just like parsley or dill and, being rich in antioxidants, they help us take care of our health by preventing the action of free radicals.
Fennel is low in calories
With less than 20 kcal per 100 g, this vegetable is ideal for eating fresh, to satisfy us by increasing our mineral intake and to be sure that we will not gain unwanted weight with it. In addition, it is very hydrating, making it an ideal option for the summer season.
Nutritional values of fennel
The nutritional value of fennel varies depending on the part of the plant used. For example, the leaves are richer in flavonoids while the seeds from which the essential oil is made have a higher content of phytoestrogens. In all its forms, fennel is low in calories and provides interesting amounts of minerals such as zinc and phosphorus, vitamin C, E, and B vitamins.
- Energy : 14 kcal
- Carbohydrates : 2.3 g
- Proteins : 1.1 g
- Fats : 0 g
- Zinc : 0.5 mg / 6% RDI
- Phosphorus : 38 mg/ 5.4% RDI
- Vitamin B9 (folic acid) : 55 mcg/ 13.75% RDA
- Vitamin C : 8 mg / 8.8% RDI
- Vitamin B1 : 0.08 mg / 8% RDA
- Vitamin E : 0.9 mg / 6% RDI
- Vitamin B6 : 0.06 mg / 4% RDA
Fennel is sometimes confused with sea fennel, but the main difference is the vitamin C content. Sea fennel contains up to 50.7 mg of vitamin C per 100 g, compared to 8 mg in edible wild fennel. For this reason, sea fennel was known as a remedy to prevent scurvy among sailors on long voyages.
Benefits of fennel
The healing properties of fennel have been explored since ancient Egyptian times. Fennel is a well-known digestive that also prevents fluid retention and acts as an antioxidant. We tell you what fennel is good for and which parts, leaves, bulb or seeds, are the most recommended to make the most of its virtues.
Ideal for improving digestion
Fennel bulbs and seeds are carminative, which eliminate and prevent flatulence. In addition, fennel stimulates the secretion of bile, helping us to have better digestion and relieving the possible heaviness after heavy meals. In countries like India, it is common to take a handful of fennel seeds after eating to improve breath and digestion.
Recommended against fluid retention
Fluid retention is known for its most famous aesthetic consequence, cellulite, although it has many more effects. Excessive fluid retention also interferes with the correct functioning of our circulatory, renal, and hepatic systems. To avoid the possible problems that arise from it, it is important, in addition to maintaining an active body, to consume diuretic foods that help us combat this retention. This is the case of fennel. The fennel bulb, whether in the form of a salad with orange or roasted in the oven, is the most diuretic part thanks to its mineral content.
Fennel seeds for breastfeeding and menopause
Studies conducted with nursing mothers have shown that the use of fennel seed powder, as well as fennel powder, increased the secretion of breast milk. The consumption of fennel, including its essential oil, helps reduce hot flashes and sleep disorders associated with menopause, thanks to its phytoestrogen content. Thus, with the always necessary medical supervision in both cases, taking fennel could be helpful in breastfeeding and in menopause.
Fennel essential oil as an antioxidant and anti-inflammatory
Fennel essential oil has a high content of flavonoids with antioxidant and anti-inflammatory properties that we can obtain by taking one or two drops of the oil orally a day. In addition, the essential oil is also carminative and antispasmodic. The antioxidant benefits are also found in the leaves, so every time we use fennel as a condiment we increase the antioxidant and anti-inflammatory potential of the dish, which translates into a tremendous ally to reduce premenstrual pain.
The benefits of fennel infusion
Fennel tea is made from the seeds and leaves of the plant, so each cup of tea includes the diuretic, antioxidant, anti-inflammatory, antispasmodic and carminative benefits of these. It is an ideal infusion to drink in the morning or after meals, as well as to relieve the symptoms of pre-menstrual syndrome.
Contraindications of fennel
Fennel is contraindicated in pregnant women because it can stimulate uterine contractions. Therefore, taking fennel during pregnancy could cause premature birth or even miscarriage. For the same reason, the use of fennel essential oil is also not recommended for pregnant women. We remind you that before making therapeutic or dietary use of any food it is important to consult with your family doctor or specialist. It is not advisable to drink fennel tea before going to sleep because thanks to its diuretic power it would keep us awake all night.
How to take fennel
Because of its easy preparation and its properties, fennel infusion is one of the best-known ways to take fennel. Fennel tea is especially recommended first thing in the morning to take advantage of all its diuretic potential, activate our lymphatic system and get rid of fluid retention, or at least contribute to it.
Fennel bulb is considered an ideal vegetable for fresh salads such as fennel and orange salad, also for roasting in the oven or as a substitute for leek in the classic quiche. Crushed fennel leaves serve as a seasoning for broths, creams and stews. And fennel essential oil can be taken, under medical supervision if necessary, in drops orally. It is worth noting that many people use both fennel essential oil and dill essential oil as a digestive, although dill has greater relaxing properties.
Recipes with fennel
Cooking with fennel is very easy. Fennel bulbs can be treated like onions or leeks. Because of their aniseed flavour, they are ideal for combining with citrus notes such as orange, lemon, and pomegranate. In addition, in just a few minutes in the oven, we get a tender and very aromatic bite. With fennel seeds we can also season the famous Vietnamese pho soup, prepare some almagro aubergines or flavour Swedish knackebrod bread. Although in order not to miss out on the best recipes with fennel, it is best to take a look at this collection of fennel recipes with multiple ingredients.