Fennel: use, harm and cooking tips

Fennel is an aromatic plant, which in nature can reach 1 meter. Most often the seeds and the herbs fennel is used for cooking various dishes, but sometimes Bastakia used in personal hygiene and alternative medicine.

Nutritional value of fennel

Here are the facts about the nutritional value of 1 Cup sliced raw fennel

  • Calories: 27
  • Protein: 1 g (2% DV)
  • Fat: 0.2 g
  • Carbohydrates: 6 g
  • Fiber: 2.7 g (11% DV)
  • Natural sugar: 3 g
  • Calcium: 43 mg (4 percent DV)
  • Iron: 0.64 mg (3% DV)
  • Magnesium: 15 mg (3% DV)
  • Potassium: 360 mg (7% DV)
  • Vitamin a: 838 international units (IU) (17 percent DV)
  • Vitamin C: 10,4 mg (17% DV)

Fresh fennel is a good source of fiber along with other nutrients, such as vitamin C and A.

Health benefits

Baked fennel with pepper and dill

According to the USDA (Department of agriculture), 1 Cup of fresh fennel contains about 360 mg of potassium. It’s about 7% of the recommended daily value of 4,700 mg. Potassium plays an important role in the management of high blood pressure. Consumption of sufficient amounts of potassium-rich foods such as fennel, also can improve renal function, bone health and muscle strength.

One scientific review of fennel associated with zdoroviem women showed the possible repercussions it could have the plant at reducing the symptoms of menopause. However, the authors note that it is necessary to conduct more research to understand how fennel can be used in alternative medicine.

Fennel is also sometimes used as a diuretic. Some people use the herb in tea or mix it with water, syrup and salt. Diuretics are sometimes used with high blood pressure, although this effect fennel also requires additional research.

Other purported benefits of fennel

  • Anti-inflammatory agent for eyes
  • Remedy for chronic cough
  • Easing flatulence and other gastrointestinal diseases
  • Relief the pain of teething in children
  • The influx of breast milk
  • The antidote to poisonous plants

Some of the alleged benefits associated with antibacterial and anti-inflammatory properties. The most useful is fresh fennel, so you need to do more research to learn, whether it pertains to essential oils and additives fennel.

Fennel with potatoes and thyme

Does the fennel in the fight against excess weight?

The use of fennel a good way to get vital nutrients such as vitamins a and C as well as potassium and magnesium. In 1 Cup of fennel contains примерно11 percent of your recommended daily intake of fibre for adults. People who want to lose weight should include in your diet fiber-rich vegetables. Fennel contains soluble fiber that helps to slow the digestive process. The slower you digest food, the longer the calories will provide energy, suppressing hunger.

Pizza with fennel and olives

In addition, some people argue that the supplementation of fennel also helps with weight loss. Fennel increases the levels of hormone melatonin in the brain, which in turn can naturally suppress appetite. Fennel seeds discourage appetite.Fennel has diuretic properties, which can simultaneously help you to reduce high blood pressure and to get rid of excess water in the body. However, to confirm these assumptions, not enough scientific evidence.

As you know, to lose weight, it is best to follow a healthy lifestyle incorporating a balanced diet (which may include the fennel) and exercise.

How to choose and store fennel

When choosing fresh fennel, look for solid bulbs with bright green top and leaves. After purchase you can store fennel in the refrigerator no longer than five days.

Fennel is not sold in fresh and dried form, but in the form of supplements and essential oils. In this case, store the fennel in a cool, dark place such as a cupboard to prevent damage.

The salad of fresh fennel with pine nuts

Fennel in cooking

Fresh (raw or cooked) fennel has a very high nutritional value. Possible benefits of supplements, teas and essential oils less reliable.

Fennel is a versatile vegetable. It may be added for flavor to salads and other dishes. It can be stewed or fried, and the upper part finely chop and add to vegetables and meat. Some people even pickled fennel.

It is believed that fennel is the best match with salads, pasta, fish, chicken and meat products.

How can I replace fennel?

Fennel has a distinctive licorice flavor. If the house you did not have this vegetable, all is not lost – some herbs can be very good to replace him. One of the possible substitutes for fennel is anise, similar to it in taste and smell.

Sometimes confused with fennel dill due to similarity of appearance. By the way, dill can also be used as a substitute for fennel.

You can also use other spices instead of fennel seeds, including:

  • Licorice root
  • Cumin seeds
  • Coriander

Fennel with roasted pumpkin and nuts

The benefits of essential oil of fennel for health

The active ingredient of the essential oil of fennel, which is called TRANS-anethole, can help reduce bacterial and inflammatory activity in the body. One animal study found an Association between essential oils of fennel and a decrease rickybuchanan respiratory infections. However, it is necessary to conduct additional studies to determine how effective fennel can be protection from harmful germs, bacteria and fungi.

Although studies proving that the ingestion, inhalation or applied to the skin of essential oil of fennel can cause significant loss weight does not exist, some use it as such. In addition, the ingestion of essential oils is a controversial practice, not recommendationsto physicians. It is important to discuss with your doctor any herbs and oils that you plan to use as they can cause adverse reactions in some people.

To dilute the essential oil to 2%, mix 12 drops of oil with 30 ml of carrier (lotion, moisturizer, oil or other liquid). The recommended dose for essential oil of fennel is from 0.1 to 0.6 ml, diluted in 5-7 g of liquid. Before applying oil on the skin should always dilute pure essential oils. As an oil carrier, you can use jojoba, almond, coconut or olive oil.

Potential side effects and health risks

Although the fennel in the ancient medicine has been used for problems with lactation and menstruation in the modern world this use has not been declared safe.

There are rare allergic reactions to fennel. According to the Cleveland clinic, about 2% of food allergies in the United States is allergic to spices. The exact percentage of Allergy to fennel is not known. However, you may have an increased risk of sensitivity to fennel if you already have a food sensitivity or Allergy to peaches, according to a survey published in the journal Clinical and Translational Allergy.

Symptoms of Allergy to fennel usually appear 5-10 minutes after use. Signs may include hives, rash, swelling and itching. Consult your doctor for possible testing for allergies, if you think that vasallage on fennel.

Other side effects are mainly associated with the use of essential oils of fennel and may include:

  • Skin reactions
  • Seizures
  • Hallucinations
  • Premature reproductive development (in girls)

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