What’s fennel?
Fennel is a vegetable that’s white-green in color and bulb-like in look, with inexperienced stems and fronds. Varieties such because the Florence or Finocchio are handled as a vegetable, however you may as well purchase fennel as a herb with foliage resembling dill. A member of the Apiaceae (carrot) household, it’s grown for its edible shoots, leaves and seeds, and has a robust aniseed flavour, making it a beautiful and versatile ingredient.
This assessment focuses on the advantages of consuming the entire vegetable, although it needs to be famous that fennel seed has attracted a number of consideration as a therapeutic agent for a variety of circumstances.
Uncover our full vary of well being profit guides. Get impressed by our fennel recipe assortment from our avocado, prawn and fennel cocktails, to a easy fennel gratin.
Dietary profile of fennel
An 80g serving of fennel incorporates:
- 10 kcals / 40 kJ
- 0.7g protein
- 0.2g fats
- 1.4g carbohydrates
- 2.6g fibre
- 352mg potassium
- 34mcg folate
- 112mcg carotene
What are the 5 prime well being advantages of fennel?
1. Might preserve a wholesome coronary heart
A superb supply of fibre in addition to heart-friendly vitamins like potassium and folate, greens like fennel could help coronary heart well being. It is because research report {that a} plentiful consumption of greens within the food regimen seems to decrease blood stress and will assist handle ldl cholesterol.
2. Might help wholesome pores and skin
Fennel incorporates beta-carotene (which is transformed to vitamin A within the physique) and vitamin C, which is necessary for collagen manufacturing and tissue restore. Each these vitamins play an necessary position in sustaining the well being of the pores and skin, in addition to the mucous membranes that shield organs just like the respiratory tract.
3. Could also be anti-inflammatory
Wealthy in antioxidant vitamins resembling vitamin C and plant flavonoids resembling quercetin, fennel could assist cut back irritation. A excessive consumption of all kinds of meals which can be wealthy in these protecting polyphenols is linked to a decrease danger of quite a few persistent illnesses.
4. Might assist weight administration
Low in energy however filled with flavour, fennel is a helpful ingredient to incorporate in a weight administration plan. With a low glycaemic index (GI) and excessive fibre contribution, fennel could assist average blood sugar launch as a part of a meal.
5. Might enhance the signs of anaemia
Fennel is an efficient supply of folate, which is required for wholesome crimson blood cell formation. Rising your consumption of folate-rich meals could enhance signs of anaemia. Folate can be an necessary nutrient to incorporate in your food regimen throughout being pregnant.
Is fennel secure for everybody?
For almost all of individuals, having fun with complete fennel as a part of a wholesome, balanced food regimen is secure. Nonetheless, these with an allergy to celery and carrot may be allergic to fennel.
Go to the NHS web site to learn extra about allergy symptoms.
In case you are involved about meals allergy symptoms, please seek the advice of your GP or registered dietician for steerage.
Wholesome fennel recipes
Baked salmon with fennel & tomatoes
Cucumber & fennel salad
Prawn, fennel & rocket risotto
Peppery fennel & carrot salad
Teriyaki steak with fennel slaw
Roasted fennel with tomatoes, olives & potatoes
Shaved fennel, courgette & orange salad
Complete stuffed roast fish with fennel
Nicola Shubrook is a dietary therapist and works with each non-public shoppers and the company sector. She is an accredited member of the British Affiliation for Vitamin and Life-style Medication (BANT) and the Complementary & Pure Healthcare Council (CNHC). Discover out extra at urbanwellness.co.uk.
All well being content material on bbcgoodfood.com is offered for basic data solely, and shouldn’t be handled as an alternative choice to the medical recommendation of your individual physician or every other healthcare skilled. If in case you have any issues about your basic well being, you need to contact your native healthcare supplier. See our web site phrases and circumstances for extra data.
