Nutritional Benefits of Fennel

Fennel, or foeniculum vulgare, is a highly beneficial herbal vegetable with with many health benefits used to treat numerous disorders since ancient Roman times. Often confused with dill due its similar fine-leafed stalks, it is quickly identified by its aromatic seeds which have a distinct anise or licorice bouquet. Each part of the plant, which can grow to six feet, is edible and all parts are beneficial for health.

History

• Fennel Flourishes

  Native along the Mediterranean coast, fennel has long been known for its healing powers. First used by the ancient Romans and carried along on conquests, it flourished in their wake. The Italians and Spaniards are famous for incorporating fennel into their cooking, both for flavor and to aid in digestive problems.

  It has been used for encouraging lactation and menstruation, stimulating appetite, assisting digestion, colic, improving vision, and acting as a cough expectorant.

  Now, the vegetable is prolific in North America, Asia, and Europe. It belongs to the Apaiceae family of herbs which also includes parsley, coriander, celery, anise and dill.

Fennel Treats A Multitude of Symptoms

• Rich in vitamin C, potassium, calcium, iron, and phytochemicals, fennel provides an antioxidant boost to the immune system. The fiber, folate and potassium levels are high enough to promote a healthy cardiovascular system and decrease cholesterol. It has also been proven to prevent a gene-altering molecule which causes cancer and helps to protect against arthritis and bacteria. Other ailments helped by fennel include heartburn, irritable bowel syndrome, menstrual cramps, gum disease, anxiety, depression and hormonal imbalances.

How To Use Fennel

• Bulbs, stalks, leaves and seeds are edible.
  As a tea, infuse 2 to 3 tsp. crushed seeds in hot water for 10 minutes.

  As a side dish, core the fennel bulb and slice thinly, saute in butter and 1 tsp. lemon zest, add 1 large leek, sliced.

  Fennel is a great addition to braised meats, salmon, scallops, chicken and bread.

  Add sliced stalks and leaves to enhance a salad.

  Fennel found in the produce aisle retains the most flavor when used within a few days of purchase. It is at its best from autumn through spring. Fennel is also found in the baking aisle in seed or powdered form, and the oil is available from health food stores.

Health Warnings

• The overuse of fennel can have the opposite of any intended effects.

  Pregnant women should not use fennel. However, taken while breastfeeding, it has been shown to reduce gas in both mother and baby.

  Regular doses for medicinal purposes during a short periods of time are suggested, and prolonged use should be discussed with a physician.