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Due to the calcium content, fennel can help maintain bone strength and health. One cup of fennel contains about 43 milligrams of calcium, which can be helpful for those who don’t cook with enough foods high in the nutrient and may have a calcium deficiency.
Research shows that increasing calcium intake from dietary sources increases your bone mineral density.
Calcium isn’t the only bone-strengthening nutrient found in the bulb. Fennel also contains magnesium, phosphorus and vitamin K, which all play a role in maintaining bone strength.
Fennel is high in vitamin C, providing almost half of the recommended daily allowance in just one bulb. This nutrient is a potent antioxidant that may help reduce the free radical damage that can lead to premature aging.
Research suggests that ascorbic acid is also necessary for the formation of collagen and a powerful tool in protecting skin’s appearance, making it an excellent choice to naturally slow aging. A deficiency in it is called scurvy, which manifests in the inability to properly form collagen, leading to bleeding gums and bleeding below the skin.
Due to these functions, adequate intakes of ascorbic acid are critical for reducing the appearance of wrinkles and maintaining healthy skin. The RDA is 60 milligrams per day, and consuming more of it from whole food sources, like fresh fennel, will help keep your skin healthy from the inside out.
Fennel can help lower blood pressure and inflammation due to its high potassium content and low sodium content. Potassium works against sodium, helping fight high blood pressure in the body.
Eating a diet that includes healthy potassium foods can reduce systolic blood pressure significantly when compared to a high-sodium diet. However, don’t expect lower blood pressure overnight. It takes about four weeks of consuming a high-potassium diet to see a drop in blood pressure.
The muscles in the digestive system need foods like fennel to provide bulk for the gastrointestinal muscles to push against and increase motility or movement. Because digestive problems like constipation and IBS are so common in adults, fennel makes a great addition to any diet.
Additionally, fiber acts like a small brush as it moves through the digestive system, clearing the colon of toxins that could potentially cause colon cancer. Fennel itself can act like a laxative, helping with elimination of toxins.
Fennel is included in the GAPD diet because of its ability to ease digestion. Since fennel contains seven grams of dietary fiber, it can help maintain a healthy digestive system.
Research published in the International Journal of Food Sciences and Nutrition indicates that fennel has a substantial body of data to support its digestion-enhancing activities. Researchers also point out ginger, peppermint, citrus fruits, dandelion and chamomile for their ability to aid digestion as well.
It is also common in certain cultures to chew fennel seeds after meals to help digestion and eliminate bad breath. Some of the oils found in fennel help stimulate the secretion of digestive juices.
Fennel may also be beneficial for people with acid reflux. Adding it to your diet can help balance the pH level within your body, especially within your stomach, and can reduce reflux after meals.
Fiber contains no calories but provides bulk, thereby increasing satiety. Humans do not have the enzymes required to break down fibrous foods — therefore it cannot be absorbed as calories.
Studies show that diets high in fiber can help people effectively lose weight. A 2001 study found that participants who added 14 grams per day to their diets, without changing anything else, ate approximately 10 percent fewer calories per day and lost about four pounds over a period of four months.
Adding fennel to your diet may be a simple way to effortlessly feel more satisfied and possibly experience weight loss.
Infant colic, although a relatively benign medical condition, can have a significant impact on new parents.
Fennel oil has been shown to reduce pain and increase motility in the small intestine, making it can excellent natural remedy for colic. It also helps calm the infant and reduce abdominal distension.
In a 2003 study, researchers compared fennel oil with a placebo in 125 infants. The group treated with fennel was reported to have 65 percent less colic, measured by crying episodes, than those in the control group with no side effects.
Although this research may be promising and many desperate parents may want to run out and get some fennel, there is not an established safe dose for infants at this time. The safest way to use it to treat infant colic is for a breastfeeding mother to drink fennel tea.
Fennel has been used for centuries in Chinese medicine to help treat inflammatory conditions such as insect bites or sore throat. Its ability to decrease inflammation led researchers to investigate if its properties could be applied to other inflammatory diseases, including various forms of cancers.
Fennel contains an oil called anethole that has been shown in some clinical studies to act as a natural cancer treatment, helping reduce the growth of breast cancer cells. It is believed that anethole reduces inflammation that may lead to the development of cancer, although further research is needed to determine how it can be used exactly.
Other anti-inflammatory nutrients are also found in fennel, specifically selenium, a trace mineral that may help decrease cancer mortality rates. A large study of over 8,000 participants found that selenium did reduce mortality and decrease future incidences of cancer.
Fibrous foods have been shown to help reduce cholesterol levels in the bloodstream. They can help reduce the overall risk of heart attacks and stroke by helping lower blood cholesterol to a normal level.
In 2018, a study published in the Journal of Menopausal Medicine found that when postmenopausal women used fennel to improve their cholesterol, it resulted in a slight positive change in LDL and HDL cholesterol, along with triglyceride levels.
The fiber and potassium content make fennel a double whammy in reducing risk of cardiovascular disease by lowering both cholesterol and blood pressure. Fennel is also high in other potentially cardioprotective nutrients, such as folate and vitamin C.
Macular degeneration is the leading cause of age-related vision loss. Although the exact cause is unknown, antioxidants that help reduce inflammation, such as certain flavonoids, vitamin C and zinc, may help improve vision or slow the progress of the disease.
Fennel contains many of these vision-saving nutrients. Due to its high flavonoid, vitamin C and mineral content, it can help reduce oxidative damage and inflammation and may help prevent macular degeneration.
A 2017 study in Menopause suggests that the use of fennel, a phytoestrogen, may contribute to improvements in menopausal symptoms. Researchers analyzed 90 women, ages 45 to 60, who had been postmenopausal for at least one year (no more than five years) and had at least moderate menopausal symptoms. Participants either received fennel or placebo capsules daily for eight weeks.
Fennel recipients saw significant improvements in symptoms, whereas placebo recipients did not. Researchers concluded that fennel may help ease menopausal symptoms in women with low estrogen levels as well as those who have experienced early menopause or have had a hysterectomy or oophorectomy. A larger trial, however, is needed to confirm these findings.
A 2018 systematic and meta-analysis published in the Journal of Menopausal Medicine found that when fennel is used to relieve menopausal symptoms, it helps reduce vaginal itching, dryness, sleeping issues and vasomotor symptoms, like night sweats, flushes and hot flashes. Fennel also helped improve sexual function and sexual satisfaction.
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