Health benefits of fennel and some delicious recipe ideas

Fennel is a good source of fiber, potassium, and magnesium. It also contains several important phytonutrients, including anethole, which is responsible for its unique flavor.

Fennel is a plant native to the Mediterranean Sea and has a long history of use in cooking as well as medicine.

It has a sweet, anise-like flavor and is used in many dishes, both sweet and savory. It is a key ingredient in the Chinese “5 Spice” powder. It is also used to flavor drinks such as brandy, gin and some liqueurs.

Fennel is rich in vitamins and minerals, including vitamin C, folate, potassium, and manganese. It also contains phytonutrients such as quercetin, kaempferol and anethole.

The health benefits of fennel include relief from anemia, indigestion, flatulence, colic, diarrhea, respiratory distress, and menstrual cramps. It also stimulates milk production in nursing mothers, keeps skin healthy and helps lose weight.

Health benefits of fennel

Benefits of fennel in anemia

Fennel is a good source of iron, which is essential for the formation of hemoglobin in the blood. Hemoglobin is responsible for transporting oxygen to cells. Iron deficiency can lead to anemia, which is characterized by fatigue, pale skin, and difficulty breathing.

The benefits of fennel in indigestion

Fennel has carminative properties, which help relieve indigestion and flatulence. It also stimulates the secretion of digestive juices and helps digest food.

The benefits of fennel in colic

Fennel is a traditional remedy for colic in babies. Helps relieve gas and bloating, reducing pain and discomfort.

The benefits of fennel in diarrhea

Fennel has astringent properties, which help relieve diarrhea by stimulating water reabsorption and calming intestinal cramps.

The benefits of fennel in respiratory disorders

Fennel is a great expectorant, which means it helps clear mucus from the airways, relieving coughs. Also useful in the treatment of bronchitis and other respiratory disorders.

The benefits of fennel in reducing menstrual cramps

Fennel is a smooth muscle relaxant, which also has the uterus, and can help relieve menstrual cramps.

The benefits of fennel in stimulating breastfeeding

Fennel is a galactagogue, which means it helps promote milk production in nursing mothers.

Benefits of fennel on skin health

Enicule is rich in antioxidants, which help protect the skin from damage caused by free radicals. It also has anti-inflammatory properties, which can help soothe skin conditions such as eczema and psoriasis.

Benefits of fennel in weight loss

Fennel is a low-calorie food and has diuretic properties, which makes it a useful ally for a weight loss diet. It also helps reduce water retention by eliminating edema.

Fennel is a versatile vegetable that can be used in a variety of recipes. Here are some delicious fennel recipes that will tickle your taste buds!

Photo: Tolikoff Photography /

Recipes with fennel

Fennel and potato soup

This soup is hearty and filling, and the fennel adds a wonderful aniseed flavor.


  • 1 kg of potatoes
  • 1 bulb of fennel
  • 1 onion
  • ¼ of celery
  • 2 carrots;
  • ¼ of beetroot;
  • 2 tomatoes;
  • 1 bell pepper;
  • A few sprigs of parsley;
  • 1 cup of milk
  • Salt and pepper to taste

Method of preparation:

1. Peel and chop the potatoes. Chop the fennel and onion.

2. Put the potatoes, fennel, onion and other vegetables in a large pot, then leave to boil.

3. Reduce the heat and simmer for 15 minutes, or until the vegetables are tender.

4. Add milk, salt and pepper to taste.

It is served hot.

Fennel and orange salad

This salad is light and refreshing and the fennel and orange complement each other perfectly.


  • 1 bulb of fennel
  • 1 orange
  • Assorted salad
  • ½ grated carrot;
  • ¼ red onion;
  • 1 tomato;
  • 1 tablespoon of seeds of your choice;
  • ½ bell pepper;
  • ½ avocado;
  • 1 tablespoon of olive oil
  • 1 tablespoon of white wine vinegar or a tablespoon of lemon juice;
  • Salt and pepper to taste

Method of preparation:

1. Cut the fennel very thin, chop the rest of the vegetables. Peel and cut the orange into small pieces.

2. In a large bowl, mix all the ingredients.

Serve at room temperature or cold.

Photo: Ghischeforever /

Stir-fried fennel

The roasting of fennel enhances its natural sweetness and makes it an excellent side dish.


  • 1 bulb of fennel
  • 1 tablespoon of olive oil
  • Other vegetables to taste, for au gratin: mushrooms, peppers, cherry tomatoes, onions;
  • Salt and pepper to taste

Method of preparation:

Cut the ingredients to taste and toss them in a non-stick pan, oiled to taste. Season with salt and pepper and brown the vegetables.

You can combine the side dish with rice, meat main courses, cheeses or seafood.

Article photo source: KarepaStock /

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