16 Amazing Fennel Benefits!

Are you looking for fennel benefits? Keep reading to learn about the many fennel benefits and so much more!

What is Fennel?

A type of blooming plant in the carrot genus is fennel. It is a tough perennial herb with feathery leaves and yellow flowers. It is native to the Mediterranean coasts, but it has spread widely around the world,

The fennel plant, Foeniculum vulgare1, has a tall, green stem and a whitish bulb. It can flourish in just about any place. The bulb, seeds, stalk, and leaves of the fennel plant are among its edible elements.

by charlotteLake/UnlimPhotos

Fennel can either be eaten raw in the form of dried fennel seeds, or fennel supplements or essential oil can be used.

Depending on how you prepare fennel, it can have a very faint anise or licorice-like flavor that can be intensified or sweetened.

Is Fennel Good for You?

Although low in calories, fennel is a nutrient-rich food that has several health benefits!

Nutritional Facts

Since fennel has many nutritional benefits, it must be extremely rich in nutrients!

In fennel, you can find potassium, sodium, calcium, vitamin A, vitamin B, vitamin C, iron, magnesium, phosphorous, zinc, copper, manganese, niacin, phosphoric acid, folate2, choline, beta-carotene3, and lutein.

According to the data from the National Nutrient Database of the United States Department of Agriculture (USDA), a single whole fennel bulb has the following nutrients-

  • calories – 72.5 g
  • dietary fibre – 7.3 g
  • carbohydrates- 17 g
  • protein – 2.9 g
  • Fat – 0.47 g

Additionally, fennel seeds, leaves, and flowers can all be used in various ways.

Fennel seeds may provide antioxidant, anti-inflammatory, anti-fungal, and antiviral properties. These seeds may boost prolactin to aid moms in breast milk production. Tea from fennel seeds, leaves, and flowers can also be steeped. Fennel tea may suppress appetite and help with digestion and other digestive problems.

Now, let us look into the various fennel benefits in detail!

So, here are 16 Amazing Fennel Benefits!

Each of these 16 fennel benefits is extremely useful for human health. While some of these benefits may be directed to a particular section of people, most apply to everyone.

So, without any further ado, let us get right into it!

1- Improves Bone Health

One of the many fennel benefits is that it improves bone health!

Through its vitamin and mineral composition, fennel helps to develop and preserve bone health and structure. Fennel has calcium and phosphorus, which are essential for the growth and upkeep of strong bones, and iron and zinc, which are essential for the maturation and synthesis of collagen4.

Additionally, fennel contains manganese, and the development of the bone matrix depends on this element.

2- Enhances Digestive System

Moving on, fennel benefits your digestive system as well. Fennel’s high fiber content supports a healthy digestive system and prevents constipation.

Due to their anti-inflammatory properties, they are fantastic in relieving indigestion, bloating, and constipation. Anethole, fenchone, and estragole are antispasmodic 5and anti-inflammatory compounds found in fennel seeds.

Furthermore, essential fennel oil encourages the release of digestive enzymes and fluids, which enhances digestion.

Fennel can also help with irritable bowel syndrome.

3- Gas Reduction

As mentioned above, fennel facilitates better digestion, enabling smooth bowel movement without excessive gas buildup. Additionally, because of its antibacterial properties, it stops bacteria from initially proliferating and generating gases.

Fennel helps reduce gas because of their great digestive abilities and antibacterial properties.

You should drink fennel tea to maintain a healthy and happy digestive tract for improved results!

4- Assists in Blood Pressure Regulation

blood pressure regulation
by keeweeboy/UnlimPhotos

Did you know that fennel is a natural remedy to reduce high blood pressure? Well, it is!

It is known that inadequate potassium intake can be one of the reasons for increased blood pressure. Potassium is a mineral abundant in fennel and helps control blood volume. It aids in maintaining blood pressure and heart rate under control.

Additionally, potassium, calcium, and magnesium are proven to lower blood pressure naturally, and fennel contains every single one of them! Fennel also contains dietary nitrates, which have vasoprotective and vasodilatory effects. They can therefore aid in lowering high blood pressure and safeguarding the heart.

Finally, according to a released study, a naturally occurring substance called nitrite regulates blood pressure and fennel seeds raise the nitrite level in saliva.

5- Maintains Heart Health

As mentioned in the previous point, fennel safeguards the heart. This is because fennel is a very rich source of fiber. Due to its role in lowering both total serum cholesterol and low-density lipoprotein (LDL) cholesterol in the blood, fiber lowers the risk of heart disease.

Additionally, homocysteine is prevented from amassing with the help of vitamin B-6 and folate, both of which are present in fennel, which then changes into methionine. Homocysteine 6can damage blood vessels and cause heart problems if it builds up at large levels.

Therefore, incorporating fennel into your daily diet can keep your heart healthy, with a reduced risk of chronic diseases.

6- Decreases Asthma and Other Respiratory Conditions

Eating fennel is recommended for people suffering from respiratory conditions such as asthma.

Fennel provides bronchial relaxation that lessens asthma, bronchitis, and congestion symptoms. Additionally, its high concentration of phytonutrients aids in sinus clearing.

7- Prevents Cancer

We know that fennel benefits you by improving many health conditions, but the most important one is yet to come.

Fennel has a mineral called selenium that is lacking in many other fruits and vegetables. It supports the operation of liver enzymes and aids in the body’s detoxification of some substances linked to cancer. Hence, protecting you from liver cancer.

Additionally, selenium can stop inflammation and slow the formation of tumors. Strong antioxidants, including vitamin C, vitamin A, and beta-carotene, can also help shield cells from harm caused by free radicals.

A lower risk of cancer is also linked to consuming fiber-rich foods like fennel in fruits and vegetables.

8- Purifies the Blood

by Eraxion/UnlimPhotos

Another one of the many benefits of fennel is that fennel essential oils and seed fibers aid in blood purification and assist in eliminating toxins from the body.

9- Boosts the Immune System and Metabolism

Fennel benefits your immune system and metabolism as well.

Fennel contains selenium, which appears to influence the immune system and increase the development of killer T-cells. Studies have indicated that consuming selenium through food can enhance immunological response, particularly to viral agents.

Vitamin B-6, found in fennel, is essential for energy metabolism because it converts proteins and carbs into glucose and amino acids. These smaller molecules are simple for the body to use as energy.

10- Enhances the Appearance of the Skin

An excellent source of vitamin C is raw fennel. The creation of collagen, the structural component of the skin, requires vitamin C. It functions as an antioxidant to help stop harm from smoke, pollution, and the sun.

By preventing free radical damage to the skin and extending the life of skin cells, fennel extract works wonders for the skin. Minerals like zinc, selenium, and potassium are particularly prevalent in them. These essential minerals keep your bloodstream’s oxygen balance while regulating hormones. They are frequently used to treat various skin conditions such as dryness, rashes, and acne.

11- Aids in Improving Eyesight

Your eyes can benefit greatly from a handful of fennel seeds. It contains vitamin A, which is crucial for healthy eyes.

The fennel seed extract was formerly effective in treating glaucoma.

12- Helps in Weight Management

weight management
by Pakhnyushchyy/UnlimPhotos

Another useful benefit of fennel is that it helps in weight management.

Fennel is rich in dietary fiber, which acts as a “bulking agent” in the digestive tract and is a key component in weight management. As a result of these substances, a person feels fuller for longer and consumes fewer calories overall. They also avoid weight gain by improving satiety and decreasing appetite.

Hence, fiber-rich fennel may help with weight loss and prevent hunger cravings. Furthermore, fennel also increases metabolism and acts as a diuretic.

Fennel seeds help you lose weight quickly with a healthy diet and exercise. For best benefits, consume the roasted fennel seed powder with warm water first thing in the morning.

13- Improves Iron Absorption

One of the most prevalent nutritional deficiencies worldwide is iron deficiency, the main cause of anemia.

The body’s capacity to absorb iron can be enhanced by combining foods high in vitamin C, like fennel, with foods high in iron.

You can also reap this benefit by simply eating fennel daily.

14- Encourages Lactation along with Estrogen

Fennel is known to benefit lactating mothers. The anethole in fennel seeds increases the production of more milk by galactagogues, which are chemicals that aid breastfeeding.

Numerous studies indicate that anethole encourages breastfeeding by acting in a manner that mirrors the estrogen hormone.

Apart from helping lactation, fennel benefits women’s health in other ways.

Fennel naturally contains estrogen. It can affect fertility and is a key factor in controlling the female reproductive cycle.

According to a study done on mice, estrogen is crucial in regulating aspects of body weight such as appetite, how body fat is distributed, and energy expenditure. Hence, a person’s weight may alter as well as their estrogen levels change.

15- Post-Menopausal Symptoms

Menopausal women too are provided with some comfort by fennel as it relieves symptoms of menopause.

In a 2020 study, menopausal symptoms were lessened in postmenopausal individuals after consuming fennel seed powder for eight weeks.

16- Prevents foul breath

A unique, fragrant fennel oil found in the seeds has antimicrobial capabilities that can aid in freshening breath.

Saliva production is also boosted by the fennel seeds, which aid in destroying dangerous microorganisms.

Hence, fennel is an easy and practical home cure for foul breath. Five to ten fennel seeds could help you breathe easier.

Well, that was the 16 fennel benefits for you! But just knowing the benefits is not enough; you should also be well aware of the possible risks.

Precautions to be Taken

As beneficial as fennel is, it can also cause some serious problems in the case of some individuals.

For example, some people may suffer from fennel allergy and get severe allergic responses when they consume certain spices, such as coriander, fennel, and caraway. People with allergies shouldn’t consume these spices to them.

Additionally, Potassium levels in the blood might rise due to beta-blockers, heart disease, and anxiety medicine. According to a 2016 study, those who use beta-blockers had a 13% risk of hyperkalemia or elevated blood potassium levels.

Hence, people who take certain medications may want to talk to a healthcare professional before eating foods high in potassium, like fennel.

People with damaged kidneys or impaired renal function run a substantial risk of major health problems from having high potassium levels in their bodies. It’s possible that damaged kidneys can’t remove too much potassium from the blood.

Side Effects of Eating Fennel

Some people may suffer from some side effects upon consuming fennel. These side effects include-

  • respiratory problems
  • throat and chest stiffness
  • vomiting, nausea, and chest pain
  • rash
  • swelling or itching skin

If you suffer from any of these side effects, immediately contact your healthcare professional and stay clear of the fennel.

However, it is quite possible that these side effects occur only upon consuming raw fennel. Upon advice from your doctor, you can try taking fennel supplements or cooking fennel. There are plenty of healthy recipes for fennel that you can try your hand at!

That is all you need to know about fennel benefits and everything related to it, and with this, we come to the end of this article. We hope that you found this article useful! Feel free to drop in your comments down below!

Frequently asked questions:

Q. Is it OK to eat fennel every day?
  • The tiny and aromatic fennel seeds come with rich nutrients, including vitamin C, vitamin A, antioxidants, minerals and fibres. A tablespoon of fennel seeds daily can reduce your numerous problems.
Q. Is chewing fennel seeds harmful?
  • Although whole fennel seeds are safe to eat in moderation, the concentrated levels of chemicals found in many supplements or essential oils may not be as safe. Anethole, one of the major compounds in fennel seeds, has properties similar to estrogen
Q. How many fennel seeds per day?
  • How Much Fennel Seeds Can I Take Daily? Fennel seeds are heaped with more volatile oils than the plant, so it is ideal to take about 1 teaspoon (6 grams) of dried whole fennel seeds in your daily cooking. Roasted fennel seeds when added to the dishes give a distinct sweet flavour.
  1. Khan, Rifat Ullah, et al. “Perspective, opportunities and challenges in using fennel (Foeniculum vulgare) in poultry health and production as an eco-friendly alternative to antibiotics: a review.” Antibiotics 11.2 (2022): 278. ↩︎
  2. Scaranti, Mariana, et al. “Exploiting the folate receptor α in oncology.” Nature reviews clinical oncology 17.6 (2020): 349-359. ↩︎
  3. Pourkarimi, Sara, et al. “Factors affecting production of beta-carotene from Dunaliella salina microalgae.” Biocatalysis and Agricultural Biotechnology 29 (2020): 101771. ↩︎
  4. Mathew-Steiner, Shomita S., Sashwati Roy, and Chandan K. Sen. “Collagen in wound healing.” Bioengineering 8.5 (2021): 63. ↩︎
  5. Black, Christopher J., et al. “Efficacy of soluble fibre, antispasmodic drugs, and gut–brain neuromodulators in irritable bowel syndrome: a systematic review and network meta-analysis.” The lancet Gastroenterology & hepatology 5.2 (2020): 117-131. ↩︎
  6. Rehman, Tahniat, et al. “Cysteine and homocysteine as biomarker of various diseases.” Food science & nutrition 8.9 (2020): 4696-4707. ↩︎

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Ananya Sreen

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