Fennel

Fennel is low in calories but rich in nutrients linked to many health benefits. The main fennel bulb is a plant-based sourceTrusted Source of potassium, sodium, phosphorus, and calcium. It is also high in essential fatty acids and magnesium. People can also use fennel seeds, leaves, and flowers in different ways. Research showsTrusted Source that fennel seeds may have antioxidant, anti-inflammatory, anti-fungal, and antiviral effects. A 2020 systematic review found that digesting these seeds may also stimulate prolactin to help mothers naturally produce breast milk. A person can ingest fennel seeds in dishes or as an extract. People can also steep fennel seeds, leaves, and flowers to make tea. Fennel tea may aid digestion and other gastrointestinal issues such as heartburn, bloating, loss of appetite, and colic in infants. Bone health The vitamin and mineral content in fennel contributes to building and maintaining bone structure and strength in the following ways: Phosphate and calcium: Both of these compounds are important in developing and maintaining strong bones. Iron and zinc: These are crucial for the production and maturation of collagen. Manganese: This mineral is necessary for bone matrix formation. Vitamin K: Studies associate low intakes of vitamin K with a higher risk of bone fracture. Blood pressure Insufficient potassium intake can increaseTrusted Source a person?s risk of developing high blood pressure. In addition, there is evidence that potassium, calcium, and magnesium decrease blood pressure naturally. All of these are present in fennel. Dietary nitrates in fennel and other foods have vasodilatory and vasoprotective properties. Because of this, they can help lower blood pressure and protect the heart. A 2018 study found that blood pressure levels were lower after taking nitrate supplements. Heart health Fennel contains significant amounts of fiber. Fiber decreasesTrusted Source the risk of heart disease as it helps reduce both the total serum cholesterol and low-density lipoprotein (LDL) cholesterol in the blood. Learn more about cholesterol here. Vitamin B-6 and folate prevent the build-up of a compound called homocysteine by converting it into a different compound, methionine. When excessive amounts of homocysteine build up, it can damage blood vesselsTrusted Source and lead to heart problems. Cancer Selenium is a mineral found in fennel absent in many other fruits and vegetables. It contributes to liver enzyme function and helps detoxify some cancer-causing compounds in the body. Selenium can also prevent inflammationTrusted Source and decrease tumor growth rates. Fiber intake from fruits and vegetables like fennel is associated with a lower riskTrusted Source of colorectal cancer. Vitamin C, vitamin A, and beta-carotene are potent antioxidants that can help protect cells against damage from free radicals.