The botanical name of Fennel is Foeniculum vulgare and it belongs to the family of Umbellifers. It has a pale bulb and long green stalks. Fennel is one of the main components of the alcohol absinthe. It can be chopped and added to salads, slaws, pasta dishes and many more dishes also. Carrot, Celery, and Parsley are also belongs to the Fennel family. Fennel normally used as a spice and medicine. Fennel can be added as a flavor to the other foods, and it is crunchy and slightly sweet.

health benefits of Fennel


Fennel is originated in the Mediterranean region and it has the many culinary and medicinal uses. It is used as an herb all over the world, and majorly grows in coastal climates and on riverbanks.

Nutrition Value

A Fennel serving weighs 100 grams provides the 32 calories with a certain amount of dietary fiber. It is a rich source of Potassium, Sodium, Carbohydrate, Protein, Vitamin A, Calcium, Vitamin C, Vitamin B6, Iron, and Magnesium.

The following table shows the nutrition percentage of Fennel:

% Daily intake per serveAverage quantity per serving
Sodium3%53 mg
Potassium12%415 mg
Carbohydrate2%8 g
Dietary Fiber12%3.3 g
Protein2%1.4 g
Vitamin A3%135 IU
Calcium6%50 mg
Vitamin C21%13 mg
Iron5%0.9 mg
Magnesium5%18 mg

Glycemic Index

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

The Glycemic Index values for the Fennel is 45. The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response. The Glycemic Load value of Fennel is 2.

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Healthy Skin

Raw Fennel contains a good source of vitamin C which is crucial to collagen, the support system of the skin. And it additionally works as an antioxidant to help to prevent harm caused by the sun, pollution, and smoke. Vitamin C additionally promotes the flexibility of collagen to smooth wrinkles and improve the texture of the skin.

Prevents from Anemia

Fennel consists of Iron and Histidine both are the amino acids. Which helps for the treatment of Anemia. Iron is the chief constituent of hemoglobin, histidine stimulates the production of haemoglobin and additionally helps within the formation of varied different components of the blood.

Helps to remove Flatulence

Fennel is very famous as an antiflatulent, because of the carminative properties of the amino acid found in it. Its extract may be utilized by everybody, from infants to the old, as to reduce flatulence and to expel excess gas from the abdomen. It is normally used in medicines to reduce the symptoms of non-ulcer indigestion and flatulence in infants and young kids.

Treats Renal Colic

Polymeric and other significant molecules are helpful in the treatment of renal colic. Such polymers, are also known as phytoestrogens, which are found in anethole, an element of the fennel oil. This makes it quite useful within the treatment of colic. Fennel has certain medicine qualities which are additionally help it relax muscles and reduce the discomfort related to the condition.

Helps to treat Diarrhea

Fennel is useful in curing diarrhea if it is caused by microorganism infections because of some elements like anethol and cineol have disinfect and antibacterial properties. Some amino acids, like essential amino acid, will aid in digestion and also the correct functioning of the system, thereby helps to eliminate diarrhea because of stomach upset. Fennel has long been utilized by native culture as some way to eliminate symptoms of diarrhea.

Rich Source of Metabolism

Fennel contains a rich source of vitamin B6 which plays an important role in energy metabolism by breaking down the carbohydrates and proteins into glucose and amino acids. These smaller compounds are more simply used for energy among the body.

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Helps to Treats Respiratory Disorders

Fennel is helpful in respiratory disorders like congestion, bronchitis, and cough because of the presence of cineole, and anethole, that are expectorator in nature, among their several different virtues. Fennel seeds and powder will helps to breakup phlegm and prompt loosening of the toxins and buildup of the throat and nasal passages for elimination from the body to make sure fast recovery from respiratory conditions.


There are wide varieties of Fennel available in the market some of them as follows:

  • Florence Fennel
  • Sweet Fennel
  • Bronze Fennel
  • Fennel Seed


All Year


Quality Fennel can have bulbs which are clean, firm, and solid, without any signs of rending, bruising or spotting. The bulbs ought to be whitish or pale green in color. The stalks ought to be comparatively straight and closely superimposed around the bulb and will not splay intent on the edges of too much. Both the stalks and therefore the leaves should be green in color. There ought to be no signs of flowering buds which indicates that the vegetables is past maturity. It is usually available from autumn through early spring.

How to Preserve

Try to consume fennel soon after purchasing since as it ages, because it tends to lose it flavor gradually. Fresh fennel can be frozen after the first being blanched because it lose much of its flavor during this process. Dried fennel seeds can be stored in an airtight container whether in a cool or dry location where we can keep upto six months.

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