Fennel: Nutrition Facts and Health Benefits

Fennel: Nutrition Facts and Health Benefits


With an aromatic and slightly sweet taste, fennel is one of the brighest stars in the culinary and medicial world.

Fennel originated from the Mediterranean region.

It plays an important role in the cuisine of many European countries, including Italy and France.

Fennel is a member of the family Umbelliferaea with some relatives being carrots, coriander or parsley…

The popularity of this plant has been recorded in many periods of human history.

Fennel was associated with many myths in ancient times.

For ancient Greek people, the gods gave knowledge to humans in fennel stalks with coal.

In both Greek and Roman civilizations, fennel was well-known for its various culinary and medicinal applications.

Nowadays, fennel becomes a global plant with the United States and France standing at the top of the best producers.

Nutrition Facts

Fennel: Nutrition Facts

Fennel provides such a high amount of calories as there are 345 calories in 100 grams of raw fennel seeds (1).

The content of fiber is also remarkable with nearly 500g of fiber per 100 gram of serving.

However, perhaps the most outstanding feature in fennel nutrition facts is its abundance of minerals.

Potassium and calcium are the leading minerals with very impressive amounts, followed by phosphorus and magnesium.

Besides, fennel is full of vitamins as well.

Vitamins A and C hold the most considerable proportions in fennel nutrition.

The richness of phytonutrients and volatile oils in fennel will explain some of fennel health benefits that we have doubted.

Health Benefits of Fennel

The medicinal use of fennel is as old as its culinary tradition.

Here are top 8 health benefits of fennel that have been acknowledged by both widespread belief and scientific studies.

1. Brain Health

One of the very first health benefits of fennel is to better your cognitive abilities.

Fennel contains a high amount of potassium which is hardly seen in other foods.

Potassium is super beneficial to improve the electrical conduction inside our body.

Thus, it might enhance the brain’s connections with other parts of our body.

In other words, potassium is a beneficial mineral to boost the function of your brain (23).

In addition, fennel serves as a vasodilator that stimulates the flow of oxygen to the brain.

As a result, your neural activity might reach to the optimal function (4).

Bottom Line: With the richness of potassium that boosts the cognitive function, fennel is a great support for your brain health.

2. Anemia Treatment

Anemia refers to the problem happening when the number of red blood cells in your body declines significantly (5).

One of the most common causes for anemia is the lack of iron (6).

Thus, it is easier to prevent anemia from disturbing you if you take in a sufficient amount of iron.

With its richness of iron, it is undeniable that one of top health benefits of fennel is to prevent anemia.

Iron plays a vital role in the production of hemoglobin in our body (7).

In addition, another element in fennel that contributes to this quality is histidine.

Histidine works as a stimulation for the release of hemoglobin (8910).

It also take parts in actively forming some other blood components.

Bottom Line: Fennel provides a huge amount of iron and histidine to help you stay away from anemia.

3. Blood Pressure

Fennel: Blood Pressure Regulation

The considerable amount of potassium in fennel is beneficial for not only the brain but also the blood pressure (11).

In other words, one of the best fennel health benefits is to guarantee a healthy level of blood pressure.

When you prevent high blood pressure, you can stay away from a series of problems, such as stroke or artheroclerosis.

Patients with diabetes will profit from this quality of fennel as problems with blood pressure may make them lose control of glucose levels.

Bottom Line: The regular consumption of fennel will supply your body with potassium to maintain healthy blood pressure.

4. Menstrual Issues

There are countless factors that might lead to some menstrual issues in women.

Thanks to emmenagogue quality, one of the greatest benefits of fennel might be to control their menstrual flow.

Fennel contains some phytoestrogens to deal with problems, such as menopausal disorders or premenstrual syndrome (1213).

According to studies of Babol University of Medical Sciences and Health Services, fennel is effective to reduce pain caused by menstruation as well.

5. Against Cancer

One of the most important benefits of fennel that you can find useful in the long term is its anti-cancer quality.

Fennel extract might provide nutrients to hinder the development of tumors.

There are flavonoids, phenols and alkaloids in this herb. All of them contribute to the prevention against many types of cancer (1415).

On the other hand, for those who have to experience radiation to deal with cancer growth, fennel may be useful as well.

It may protect them from hazardous impacts of this treatment.

Bottom Line: You can use fennel to prevent the growth of cancer and support its treatment.

6. Eye Health

According to the Delhi Institute of Pharmaceutical Sciences & Research, one of the possible benefits of fennel is to enhance your eye health.

Nevertheless, benefits of fennel on the eyes still require reseachers to carry out more studies to verify them.

Fennel has great impacts on lowering the pressure on the eyes. Therefore, it lowers the risk of glaucoma (16).

In addition, there is a special compound in fennel, trans-anethole, which has protective effects against vision loss in diabetic patients.

To get the best fennel health benefits, you had better start consuming fennel tea on a daily basis.

7. Digestion

People in many corners of the world have consumed fennel seeds immediately after meals for years.

This refers to well-known benefits of fennel on the digestion (17).

Another possible reason explaining for this behavior is the fact that fennel can eradicate bad breath.

Fennel provides some essential oils that support the release of gastric juices.

This helps your stomach function better and stimulates the body’s capacity to absorp nutrients.

Plus, with laxative property, fennel seeds have positive impacts on the bowel movements, lowering the risk of constipation.

Moreover, people suffering from diarrhea will find fennel extremely helpful.

Amino acids from fennel, namely, histidine, are beneficial for the digestive system (18).

Note: To get the best result, you can chew fennel seeds or consume a cup of tea after meals.

8. Control Obesity

The last one in the list of top health benefits of fennel is to help you control their weight more efficiently (19).

This herb can regulate your appetite and extend the time you feel full (20).

Furthermore, fresh fennel may enhance the metabolism which accelerates the fat-burning process in your body (21).

Another advantage that fennel brings about is to stop water retention.

This is a feasible catalyst for abnormal weight gain in many people.

Bottom Line: Fennel has been a common part of daily diet for those who want to maintain a healthy weight.

Side Effects

There are some side effects of fennel that might drive your attention.

In general, almost everyone can use fennel without the fear of danger to their health.

However, when you use too many fennel seeds at one time, it might cause you to undergo some irritating problems, such as breathing difficulty or fast heart beat.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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