10 Science-Based Benefits of Fennel and Fennel Seeds:- Fennel is a veggie that looks like a bulb and is white-green. Its stems and fronds are also green. Some types of fennel, like the Florence or Finocchio, are grown as vegetables. However, you can also buy fennel as a plant, with leaves that look like dill. It comes from the same family as carrots and celery and is grown for its edible shoots, leaves, and seeds. It tastes strongly of anise, which makes it a welcome and useful ingredient. In what follows, we talk about the advantages of eating the whole plant, its seeds, and fennel extract, which is a rich extra source of fennel’s essential oils.
10 Science-Based Benefits of Fennel and Fennel Seeds
1. It has plant chemicals that protect it
- All parts of the fennel plant are full of plant chemicals that are good for you and keep you safe. Some examples are chlorogenic acid, limonene, and quercetin. Studies show that people who eat a lot of foods that are high in these plant chemicals are less likely to get long-term diseases like heart disease, obesity, and type II diabetes.
2. Could help keep your heart healthy
- Vegetables like fennel may be good for your heart because they are high in fibre and heart-healthy nutrients like potassium and folate. So, eating a lot of it seems to lower blood pressure and may also help keep cholesterol levels in check.
3. Could help keep skin healthy
- Fennel has vitamin C and beta-carotene, which the body changes into vitamin A. Vitamin C is important for making protein and repairing tissues. It is important to keep these nutrients in your body because they help keep your skin healthy and the mucous layers that cover your organs.
4. It might help with inflammation
- Flavonoids from plants, like quercetin and vitamin C, help lower inflammation. A concentrated form of fennel, called fennel seed extract, may help with this.
5. Could help you lose weight
- Fennel is a good food to include in a plan to lose weight because it is low in calories and high in taste. Fennel may help keep blood sugar levels steady as part of a main meal because it has a low glycemic index (GI) and a lot of protein.
6. Could make you feel full
- Fennel contains a chemical called anethole that may help control your hunger. This means that drinking fennel before a meal, like in a tea, may help you feel less hungry. But taking fennel powder as a supplement doesn’t seem to have the same effect. This is because the research is mixed, and more research is needed.
7. It might help people with anaemia
- Folate, a vitamin needed for healthy red blood cell production, can be found in a lot of foods. If you have anaemia, eating more foods that are high in folate may help your symptoms. When you are pregnant, folate is another important nutrient that you should get from your food.
8. Could help make more breast milk
- There are anecdotal stories and some studies that suggest a compound in fennel called anethole may be able to make breast milk better and more of it. Promoting prolactin, a hormone that tells the body to make breast milk, is thought to be the way this works.
9. It might help with some menopause symptoms
- A review of 10 studies found that taking fennel extract supplements may help menopausal women with hot flashes, vaginal dryness, and sleep problems. But it’s important to remember that the studies only looked at small groups of people and didn’t look at other things like eating and exercise.
10. Might be able to kill germs
- Studies show that fennel extract stops the growth of microbes that could be dangerous, like Escherichia coli, Staphylococcus aureus, and Candida albicans.
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