Fennel and its effects on health + Recipe

Fennel is a plant native to the Mediterranean. It is mainly known in the form of fennel tea, spices and as a raw material for cooking. Fennel contains many active substances and has a rich nutritional composition.

Health effects, risks, pregnancy, home growing, simple recipe and many other interesting information can be found in the article.

What is fennel?

Fennel, technically called Foenicum vulgare, is a plant of the carrot family. It is a thermophilic, drought-tolerant and perennial plant.

The largest producers of fennel are countries such as Greece, Turkey, Italy and southern France.

Fennel can grow up to 200 cm high. In addition to the seeds, the ground part of the fennel is also used. Apart from its culinary use, fennel is used as a natural aid in preventing health and digestive problems.

The forms of fennel processing vary from the whole root to a mixture for tea, powder, seeds, oil, tincture or spices.

Content and composition of fennel

Fennel is popular for its effective composition. It contains vitamins of groups A, B, C, E and K. It also contains minerals such as manganese, zinc, magnesium, calcium, copper, iron, selenium, chromium and other trace elements (lead, cobalt...).

The main active substance of fennel is anethole, which is characterised by its antibacterial effects. Other components are flavonoids, which have anti-inflammatory and antioxidant effects. Also terpenes, phenols, essential amino acids, fibre and others.

The rich composition has a beneficial effect on overall human health. Primarily fennel has an effect on the digestive tract, cardiovascular system, immunity, immunity and energy metabolism.

How far does the effectiveness of this plant go?

The health effects of fennel

Thanks to its abundance of vitamins, minerals, antioxidants and beneficial substances, fennel has a variety of natural healing properties.

Below are the most well-known effects.

Digestive tract

Fennel has a long history of use in the treatment of various digestive disorders. It has a beneficial effect on the intestinal microflora. It is mainly used for stomach pain, bloating, flatulence and constipation.

Fennel promotes the movement (motility) of the digestive tract and stimulates digestion and bile production.

The fibre contained in fennel helps prevent constipation and supports the overall health of the digestive tract.

Fennel is commonly found in medicines that relieve abdominal pain and are used to treat an irritable bowel.

Fennel seed has a soothing effect on the digestive system and has a history as a folk natural remedy for infantile colic. In infants and children, fennel can be laxative.

Immune system

Thanks to its high vitamin C content, fennel strengthens the immune system and the body's defences.

Vitamins A, C and beta-carotene are powerful antioxidants that help protect cells in the body from oxidative stress and free radical damage. Its anti-inflammatory effect is also useful in respiratory diseases.

Fennel seed extract has been studied as a supportive treatment for cancer. The results of the studies are favorable. They show that the extract can inhibit the growth of tumors due to its content of flavonoids, alkaloids and phenols.

Fennel fibre reduces the risk of colorectal cancer.

Cardiovascular system

Fennel contains significant amounts of fibre. Fibre reduces the risk of heart disease by helping to reduce the amount of unwanted cholesterol in the blood and also lowers blood pressure.

Fiber, potassium, vitamin B and C promote heart and blood vessel health. Therefore, it is advisable to include fennel in your diet for the prevention of cardiovascular disease.

Energy metabolism

Fibre from fennel plays an important role in weight management as it acts as a bulking factor in the digestive tract. It induces a feeling of satiety and thus reduces appetite.

It supports digestion and the health of the intestinal microflora.

Last but not least, fennel is a source of vitamin B6, which helps to break down carbohydrates and proteins into glucose and amino acids.

Raw fennel root contains approximately only 30 kcal per 100 g.

Fennel, PMS and pregnancy

Some research points to fennel's ability to relieve unpleasant symptoms of PMS (premenstrual syndrome), such as bloating, indigestion or soreness before the onset of menstruation.

Although fennel is not exclusively dangerous in pregnancy, excessive intake is not recommended when taken internally.

In the early stages of pregnancy, fennel should not be taken in excessive amounts, as it is spasmolytic. Conversely, later in mothers during lactation, it promotes the production of breast milk.

A gynaecologist should be consulted.

This herb has traditionally been associated with an increase in breast milk production. The phytoestrogenic substance anethole in fennel can block the inhibitory effect of dopamine on prolactin. This in turn leads to greater breast milk production.

Although there are not many studies that directly test the effects of fennel on milk production, there is scientific evidence that explains this ability.

Possible beneficial effects of fennel:

• Supporting immunity and the body's defences
• Anti-inflammatory and antioxidant effect
• Support digestion and intestinal health
• Supporting digestive tract movement
• Lowering cholesterol and blood pressure
• Prevention of the cardiovascular system
• Support metabolism and weight management
• Help with respiratory diseases and inflammation
• Help with unpleasant symptoms of PMS
• Natural aid in the production of breast milk
• Anti-inflammatory effect on skin and skin problems

Fennel and side effects

Adverse side effects associated with fennel are not common. However, the recommended dosage on individual products should be followed.

Be especially cautious if you have low blood pressure, insufficient stomach acid production, are pregnant, or are taking immunosuppressants (immune-suppressing drugs). In some cases and with excessive dosage, fennel can act as a natural laxative.

Information for home use...

Fennel and home cultivation

Fennel is a tall biennial plant that particularly likes a warm sunny spot.

You can grow fennel quite easily in your own garden by transplanting plants and sowing the seeds of the plant in the soil.

Fennel seeds are planted from spring to early summer. They are sown 2 cm deep and at least 30 cm apart.

The actual cultivation of fennel consists of pruning the seedlings and regular watering. By the time the first frosts arrive, the fennel plants will have grown and matured.

The leaves, seeds and roots of fennel can be harvested. There is no need to rush to harvest the bulbs when it gets cold. However, you should not let the fennel bulbs grow too much as they may subsequently turn bitter to the taste.

Fennel in the kitchen

Fennel has a distinctive flavour and goes well with almost all vegetables and spices. Fennel is eaten raw, roasted and cooked. It is most often combined in salads, but also with side dishes or proteins.

It is also possible to find various recipes for fennel soup or broth.

Fennel seeds can also be used to make tea, drinks and sauces.

Fennel seed tea is simple to prepare.

Drop a tablespoon of whole or crushed seeds into boiling water. Let them boil for a few minutes and then steep. Pour the tea into a cup and drink. For tea bags, follow the specific manufacturer's instructions.

Simple recipe for roasted fennel

Roasted fennel is suitable as an ingredient in salads, with proteins (fish, meat or legumes) and with toast or potatoes. Its pleasant taste makes it suitable for almost everything. It is also often combined with capers, cheese and other delicacies in the form of tapas.

Roasted fennel can be grilled and baked on a griddle or in the oven.

Ingredients:

• 3 pieces of raw fennel
• Olive oil
• Salt
• Black pepper
• Lemon

Procedure:

• Wash the fennel, cut out the unsightly parts and cut crosswise.
• Season with salt and pepper and rub lightly with olive oil.
• Place the fennel strips on a baking tray lined with baking paper and bake at 200 °C for about 15 minutes until crisp.
• Remove, season with lemon juice and eat.