Dorothy FarrarFennel
The umbelliferous fennel is a medicinal and spice plant at the same time. The plant, which is native to the Mediterranean region, is low in calories and rich in valuable ingredients. Its strongly anise-like smell is characteristic of the plant. The essential oils fenchone and anethole are particularly beneficial to health. Fennel is often used for colds and gastrointestinal complaints.
Definition and Occurrence
Fennel is one of the oldest medicinal and spice plants. As early as 3000 BC, the umbelliferous plant was used in Mesopotamia. In ancient times, it was recommended for breastfeeding women , and since the Middle Ages it has been used to treat gastrointestinal problems. The plant has a bare stem, grows up to two meters high and is decorated with yellow flowers. Fennel is native to the Mediterranean region.
Nowadays the plant is cultivated in the temperate zones of South America, Africa, Asia and Europe. Harvest time is July to October. The plant can be divided into three varieties. In addition to the vegetable fennel, the spice fennel or sweet fennel and the wild fennel or bitter fennel are also known.
The strong, anise-like smell of the plant is characteristic. The essential oils of the plant are responsible for the sweet but also for the bitter taste. Fennel can be cooked or eaten raw. The higher the preparation temperature, the higher the nutrient losses.
Ingredients, effect and dosage
The fruits of the fennel are relevant for human consumption . A tuber weighs around 250 – 400 grams. Fennel is very low in calories with 19 kilocalories per 100 grams. This fact is due to the high water content of up to 80 percent. 100 grams of the spice contain an average of 2.4 grams of protein , 0.3 grams of fat and 2.8 grams of carbohydrates . The dietary fiber content is around 4.2 grams. The umbelliferous plant also contains a large amount of essential oils.The trans-anetholes and fenchone contained are of particular importance for medicine. Another ingredient in fennel are the so-called flavanoids. Flavanoids are secondary plant substances. These have an antioxidant effect . They catch free radicals in the organism and thus have positive effects on the human body. Fennel is high in potassium , calcium , iron , and beta-carotene.
With 395 milligrams per 100 grams, the vegetable already covers a fifth of the potassium requirement. The calcium content is particularly valuable in a plant-based diet. 100 grams of fennel contain the same amount of minerals as a glass of milk . It is also an advantage that plant substances are easier for the body to utilize and digest than nutrient sources of animal products.
Furthermore, the iron content of 100 grams of fennel already covers a quarter of the recommended amount for adults. The body produces vital vitamin A from beta-carotene . The amount of fennel contained is so high that almost the entire daily requirement of vitamin A can be covered. Fennel is a valuable source of B group vitamins . Compared to citrus fruits, the vitamin C content is twice as much. 100 grams of the plant provide 93 percent of the recommended daily dose of the valuable vitamin.
What does fennel help against?
importance to health
The essential oils of the umbelliferous plant are particularly beneficial to health. Fennel has a circulation-enhancing and anti-inflammatory effect . Treatment with the plant is particularly recommended for colds such as a cold and cough. The ingredients of fennel have an expectorant effect , promote the removal of these secretions and can thus accelerate healing. Fennel is also used for stomach problems such as flatulence and a feeling of fullness.
Its antispasmodic effect can provide relief from digestive problems. For pain in the gastrointestinal tract, the spice is often administered in combination with the spice plants caraway and anise . The consumption of the plant is also recommended for breastfeeding mothers, as the plant promotes natural milk production. Fennel is rich in potassium, iron and vitamin C, among other things. Potassium-rich foods are good for preventing chronic diseases such as high blood pressure.
It is possible to prevent other diseases of the cardiovascular system resulting from this, such as a heart attack. The high iron content of the plant is particularly relevant for oxygen transport and is an essential mineral. Fennel strengthens the immune system due to its high vitamin C content .Vitamin C has an antioxidant effect, captures unwanted foreign substances in the body and thus reduces a person’s susceptibility to infections. Fennel stimulates liver and kidney activity. It has a diuretic effect and can therefore be administered in the case of inflammation of the bladder .
Due to the slightly analgesic and calming effect of fennel, different indication areas, such as menstrual problems and general restlessness, are possible.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.