Health benefits of fennel

Fennel is a slightly sweet and crunchy vegetable that is popular in Mediterranean cuisine. Fennel contains many vitamins and minerals including vitamin C, folate and potassium. Read on to learn more about how eating fennel can play an important role in your diet.

Filling, yet low in calories, fennel is an ideal food for people trying to lose weight. Although it has a distinctly different flavour, its stalks can be mistaken for celery. Both vegetables are members of the parsley plant family, and like celery, fennel contains fibre and is low in ­calories — a 250 millilitre (one cup) serving has only 25 calories.

Fennel is much more nutritious than celery, however; a 250 millilitre (one cup) serving is a good source of potassium and fiber and contains some vitamin C, iron, calcium and folate; the leaves contain beta carotene and vitamin C.

The sweet, licorice-like flavour of fennel is similar to that of anise.

• The licorice flavour goes especially well with fish; try baking fish on a bed of fennel stalks.
• All parts of the plant are edible, and it can be prepared in many ways: raw in salads or braised or sautéed as a side dish.
• Stuffed bulbs are a flavourful vegetarian entrée; the chopped leaves make a colourful and nutritious garnish for other vegetable dishes

Physicians through the ages have prescribed fennel for a variety of ailments: to stimulate milk production in nursing mothers; aid digestion and prevent bad breath; treat kidney stones, gout, liver and lung disorders. Ancient healers prescribed the seeds to prevent obesity; modern herbalists advocate fennel tea as a diet aid.

Aromatic fennel seeds are indeed one of our oldest spices; they also are used to make a refreshing tea that is said to alleviate bloating, flatulence and other intestinal problems.

Health benefits

• Leaves are a good source of beta carotene and vitamin C.
• A good source of potassium and fibre.
• Low in calories.

Drawback

• The oil in fennel seeds can irritate skin.