anBy Nicola Shubrook Source: BBC Good Food
Photo Source: Unsplash, Anurag Arara
By Nicola Shubrook – Registered nutritionist
What is fennel?
Fennel is a vegetable that is white-green in colour and bulb-like in appearance, with green stems and fronds. Varieties such as the Florence or Finocchio are treated as a vegetable, but you can also buy fennel as a herb with foliage resembling dill. A member of the Apiaceae (carrot) family, it’s grown for its edible shoots, leaves and seeds, and has a strong aniseed flavour, making it an attractive and versatile ingredient.
Nutritional benefits of fennel
An 80g serving of fennel contains:
10 kcals / 40 kJ
0.7g protein
0.2g fat
1.4g carbohydrates
2.6g fibre
352mg potassium
34mcg folate
112mcg carotene
What are the 5 top health benefits of fennel? 1. May maintain a healthy heart A good source of fibre as well as heart-friendly nutrients like potassium and folate, vegetables like fennel may support heart health. This is because studies report that a plentiful intake of vegetables in the diet appears to lower blood pressure and may help manage cholesterol.
2. May support healthy skin Fennel contains beta-carotene (which is converted to vitamin A in the body) and vitamin C, which is important for collagen production and tissue repair. Both these nutrients play an important role in maintaining the health of the skin, as well as the mucous membranes that protect organs like the respiratory tract.
3. May be anti-inflammatory Rich in antioxidant nutrients such as vitamin C and plant flavonoids such as quercetin, fennel may help reduce inflammation. A high intake of a wide variety of foods that are rich in these protective polyphenols is linked to a lower risk of a number of chronic diseases.
4. May aid weight management Low in calories but full of flavour, fennel is a useful ingredient to include in a weight management plan. With a low glycaemic index (GI) and high fibre contribution, fennel may help moderate blood sugar release as part of a meal.
5. May improve the symptoms of anaemia Fennel is a good source of folate, which is needed for healthy red blood cell formation. Increasing your intake of folate-rich foods may improve symptoms of anaemia. Folate is also an important nutrient to include in your diet during pregnancy.
Is fennel safe for everyone?
For the majority of people, enjoying whole fennel as part of a healthy, balanced diet is safe. However, those with an allergy to celery and carrot may also be allergic to fennel.
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