What are fennel good for?

Il fennel It's a valuable vegetable for our health and our taste, considering its enormous culinary uses, both cooked and raw, and its many properties. Diuretic and purifying, fennel is very low in calories (and is therefore often recommended in weight-loss diets), while also aiding digestion, protecting the heart, and can help lower cholesterol and boost the immune system.

Nutritional values

One hundred grams of fennel contain:

• 9 Calories
• 2,2 grams fiber
• 1,2 grams protein
• 1 gram of carbohydrates
• 1 gram of sugar

Fennel contains no fat.

One hundred grams of fennel, apart from 94,3 grams of water, also contain:

• 394 milligrams of Potassium
• 45 milligrams of Calcium
• 39 milligrams of Phosphorus
• 16 milligrams of Magnesium
• 4 milligrams of sodium.

Benefits

But let's take a closer look at the most important properties of fennel:

• Favors the digestion. It counteracts the fermentative processes that occur in the intestine, fights the abdominal swelling It can also relieve the discomfort and pain caused by colic in infants. Herbal teas, decoctions, and infusions prepared with fennel seeds are therefore excellent.
• Increase the immunitary defense. Thanks to the high content of vitamin C, fennel has antibacterial and immunostimulating properties that can therefore stimulate the body's defenses and prevent and fight any infections.
• Counteracts anemia. Did you know that fennel contains a good amount of iron? Bring them often to the table, especially during the period when they are in season, especially if you follow a vegetarian or vegan diet.
• It's a panacea for our the heartThe high fibre content and total absence of fat makes it a perfect food for lowering blood sugar levels. cholesterol in the blood. It also contains folic acid, a good amount of potassium, which can reduce blood pressure, and vitamin C, important nutrients for the health of the heart and arteries.
• Strengthens bonesThis action is achieved thanks to the presence of important mineral salts such as potassium, calcium, and phosphorus.
• It's good for your eyesightFennel is rich in vitamin A, which has a positive effect on the retina and vision. This important nutrient is also beneficial for the skin.
• It helps to Lose weight. Rich in water and low in calories, fennel has purifying properties, thus promoting the elimination of toxins and, thanks to its fiber content, increasing the feeling of satiety. It is therefore an excellent ally if you are following a low-calorie diet.
• Facilitates the transmission of nerve impulses.
• It helps in cases of fatigue, muscle weakness and asthenia.
• If crunched slowly, it's very filling.

Fennel against bad breath

Thanks to its antibacterial properties, fennel is an excellent natural remedy againstyour bottom lineFennel is able to fight the pathogens that cause bad breath, and for this reason it is enough to chew it raw, like the licorice or anise, or absorb it with a herbal tea, already early in the morning after breakfast.

Recipes with fennel

Fennel also has another property that makes it a vegetable to always have at home: its versatility in the kitchenYou can bring it to the table, or serve it in the living room, at aperitif time (it whets the appetite) or at the end of a lunch or dinner (it rinses the mouth and makes it fresh); you can use it in various smoothie recipes, combined with other vegetables or fruit; and finally it is an integral part of various, particular recipes, such as the delicious soupAll worth trying. Fennel is an ingredient you can use in various dishes, and also as a thirst quencher in special juices. These are four recipes from our website:

• Red cabbage juice with fennel, an excellent antioxidant and anti-tumor agent.
• Creamy soup made with fennel stalks and outer leaves: the recipe for avoiding wasting scraps
• Orange and fennel salad: a vitamin-rich, cheerful, and colorful recipe.
• Carrot and fennel tops are not waste: the pâté recipe

Wild fennel

It's important to distinguish between wild and cultivated fennel. Although both belong to the same family, wild fennel grows wild and is primarily used as an aromatic herb. It's used in liqueurs and cream soups.

How to choose a fennel

When buying fennel, it's important to choose smooth, bright white fennel with crisp leaves that are easy to break with finger pressure. The leaves, in particular, should not be bent or too soft.

How much fennel can you eat?

Due to its characteristics, fennel is a vegetable we can eat in abundance. For lunch, as a snack, and even for dinner. The recommended daily dose is between 150 and 200 grams.

Controindicazioni

Fennel, thanks to its authentic nutritional value, has no particular contraindications. On the contrary, it can be consumed regularly and even in large doses. However, it should be avoided during pregnancy and during certain medications. Due to so-called cross-allergies, fennel is absolutely not recommended for those with pollen allergies, particularly birch, ragweed, and mugwort.

Poisonous fennel

Read also:

• Celery: Benefits, Properties, and Culinary Uses
• Leeks: Benefits, Properties, and Culinary Uses
• Cardoons: properties, benefits and uses