Fennel - A magical herb

 Fennel is an edible herb, with its origin in the Mediterranean region as well as in the south-east Asian countries. Tiny in their appearance, fennel seeds are thin and about 4-8cms  long, varying in their color from brown to light green. Apart from being an anti-oxidant and containing anti-inflammatory agent, fennel is also known  to be an antispasmodic, expectorant, diuretic as well as a stimulant.

In fact, the entire plant including its seeds, roots and leaves have been used as medicinal agents  since the ancient times. So much so that fennel is actually listed amongst the World’s 130  Healthiest Foods by the World’s Healthiest Foods Organization. The goodness quotient of fennel comes from its key ingredients, which include:

– The phytonutrient anethole, which prevents both inflammation as well as carcinogenesis, the  process by which regular cells get converted into cancerous ones. 

– Dietary fiber, potassium and folate which promote good cardiovascular and colon health.

As per Aurveda fennel is used to  treat indigestion, flatulence, hic-cups, colic, cramps, nausea, vomit-ing, excessive stomach acidity, breath freshener, treat gum disor-ders, diarrhea, increase peristalsis of the stomach and intestines, consti- pation, colon disorders, blood disor- ders and anemia, fatigue, lethargy  and depression, giddiness of the  head, frenzy, epilepsy, earache and  toothache, kidney and bladder infec-tions, bedwetting, difficult or burning  urination, gout, rheumatism, aching  joints, hoarseness, sinus, congestion,  expel mucus, coughs, sore throats,  bronchitis, shortness of breath, emphy-sema, recovery from strokes, convulsion, nervous disorders, headaches and migraines, sciatica, relieve period pain and morning sickness, hernia, pain in testes, intes-tinal worms, increase libido to name a few. Recent researches have featured its benefits to the lungs, liver, pancreas, spleen, kid-neys, and to help dissolve stones.

As per Greek mythology fennel came from the giant fennel, Ferula Communis, that Bacchanalian God Dionysus  (the Greek God of food & wine) & his followers were said to have come from. As per the myths fennel stalk carried  the coal that passed down knowledge from the Gods to men at Olympus. It was stalk of fennel plant that Prome- theus used to steal fire from the Gods. The ancient Greeks knew fennel by the name "MARATHON" as it grew in  the field in which one of the great ancient battles the “Battle of Marathon” (490 BC) was fought.

The 16 Key Benefits 

Apart from the above, there are other important ways in which fennel serves as a therapeutic  agent, relaxant and stimulant. Here, we briefly list out various other ways fennel can help you achieve a healthier mind and  body.

• Being low in calories at 27 cal per cup, it is excellent for your cardiovascular health 

• Rich in minerals such as manganese, calcium and vitamin B3 

• Helps in the treatment of digestive problems such as flatulence, bloating, diarrhea,  indigestion and infant colic and constipation 

• Helps reduce pain, discomfort and other symptoms associated with menstruation 

• Being carminative in nature, it prevents gas formation in your intestinal tract 

• Constituents like cineole and anetol helps patients of respiratory disorders. Boiling fennel  leaves and inhaling the vapors can give relief for symptoms of asthma and bronchitis. 

• Provides relief and strength to patients of anemia, due to its high iron content 

• Promotes weight loss due to its ability to suppress appetite, improve your metabolic rate,  reduce water retention and dissolve body fat

• Helps individuals suffering from sleep disorders when combined with licorice 

• Helps young mothers by aiding in lactation and improving the flow of breast milk 

• Its diuretic properties help in flushing out the toxins from the body, preventing  rheumatism and ensuring sound kidney health 

• Can cure sore throats and hoarseness in the voice through gargles 

• Helps eye and vision problems, such as night blindness or weakness in the optic nerve.  It also helps in problems that might arise due to age, such as macular degeneration 

• When grounded and made into a tea, it can serve as first aid in case of insect bites and  food poisoning 

• Aids in hair care by adding sheen and reducing hair loss 

• The tea from fennel leaves and seeds is beneficial for removing intestinal worms and  bacteria. 

Ways to use 

You can incorporate fennel into your daily diet in a number of ways. Here, we’ve listed a few  common methods for you to use: 

o Sauté with onions as a part of a main course 

o Boil in water to make a cup of tea 

o Use raw as a part of a salad 

o Heat in olive oil for dishes like pasta 

o Add leaves of the fennel plant to salads, sauces and soups 

o Add raw bulbs to salads 

o Have it as a drink by combining fennel with carrots to make a juice 

Health Benefits  

Blood Pressure and Stokes: Fennel is a very good source of folate, a vitamin B that is necessary for converting ho-mocysteine into other, benign molecules. At high levels, homocysteine, can directly damage blood vessel walls, making it a significant risk factor for heart attack or strokes. Fennel is also a very good source of potassium, a mineral that helps lower high blood pressure.

Anemia: Histidine ( an amino acid found in fennel ) & Iron, are helpful in treatment of anemia. Iron is chief constitu-ent of haemoglobin. His-tidine stimulates production of haemoglobin & also helpsforming other components of blood.

Blood Cleanser : A mix of crushed fennel seeds, ginger powder, dried catnip and pep-permint taken before meals helps to clean the blood.

Lowering Cholesterol : The methanolic extract of fennel fruit have shown to help increase HDL. A very good source of fiber, fennel bulb may help to reduce elevated cholesterol levels.

Cancer Protection : In animal studies the anethole in fennel has repeatedly shown to reduce inflammation & help prevent the occur-rence of cancer. Other phytochemicals namely phthalides, polyacetylenes, and couramins provide the consumer, protection against cancer. As a very good source of fiber, fennel bulb may help to remove potentially carcinogenic toxins from the colon, thereby use-ful in preventing colon cancer. After radiation or chemotherapy treatments fennel has shown to help soothe the digestive system.

Caution: Fennel contains compounds which act like estrogen; women suffering from breast cancer or uterine cancer and pregnant mothers should avoid taking it in large quantities.

Indigestion: Some essential oils in fennel have components that stimulate secretion of digestive & gastric juices, reduce in-flammation of stomach & intestines and facilitate proper absorption of nutrients from the food. Fennel is extensively used in antacid preparations. 

Flatulence: Carminative properties of As-partic acid found in fennel makes it mostpopular as an anti flatulent. Its extract can be used to cure flatulence, expel gases & acid from the stomach both in infants & old. It is known to be very good for IBS. 

Constipation: Fennel seeds, particularly in powdered form, act as laxative. The rough-age helps clearance of bowels whereas the stimulating effect helps maintain the proper peristaltic motion of the intes-tines, thereby helping proper excretion.

Diarrhea: Presence of essential oils like Anetol, Cineole etc. have disinfectant and anti bacterial properties. This is helpful in curing diarrhea if caused by bacterial action. Other amino acids such as Histidine help to cure diarrhea due to indigestion.

In eye care: In the Indian subcontinent, Fennel seeds are eaten raw, as it is said to improve eyesight. Ancient Romans regarded Fennel as the herb of sight. Fennel root extracts were often used in tonics to clear cloudy eyes. Extracts of fennel seed have been shown in animal stud-ies to have a potential use in the treatment of glaucoma. While using fennel in food helps protect eyes from inflammation, Oxidants like Vitamin-C , Amino Acids like Arginie & Minerals like cobalt and magnesium are beneficial for rejuvenation of tissues & pre-vention of aging due to macular degeneration. The juice of fennel leaves and the plant can be externally applied on the eyes to reduce irritation and fatigue of eyes.

Menstrual Disorders : Fennel seeds & oil are used as oestrogen source to regulate menstruation relieve discomforts of meno-pause & regulate hormonal imbalance that causes PMS. It is also used to increase Li-bido. Fennel tea is used to cure inflamma-tion of the uterus and vagina helping relax the uterus. 

Galactogogue : There are historical anec-dotes that fennel improves the milk supply of a breastfeeding mother. 

Breast Enhancement : Fennel promotes natural breast enhancement

Weight Reduction: Fennel was tradition-ally known as the slimming herb as it has a stimulating effect on the metabolism. Chew seeds as a snack for hunger pangs, to depress the appetite and desire for sweets, chocolates and rich cakes. Eat the leaves, stems and seeds, or make a leaf or seed tea for weight loss. Fennel is said to dissolve fat deposits of the body. 

Respiratory Disorders: Fennel is useful in respiratory disorders such congestion, bronchitis, cough etc. due to presence of Cineole and Anetol which are expectorant in nature.

Urination : Fennel is diuretic, i.e. in-creases amount & frequency of urination, thereby helping removal of toxic sub-stances from the body and helping in rheumatism, swelling etc. 

Strengthen Immune system: The vita-min C found in fennel bulb is directly antimicrobial and is also needed for the proper function of the immune system.

Liver Care : Fennel is said to restore damaged liver cells. Fennel was used for jaundice, hepatitis and other liver disorders. Fennel helps the liver and pancreas in the metabolism of fats and sugars.