Our team aims to be not only thorough with its research, but also objective and unbiased. In North America, fennel was used by the Cherokees in the same ways that the root vegetable is used today. I say, "Explore!" It is highly beneficial to reduce digestive cramping, gas, and bloating. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! Sicilians jar and preserve wild fennel so that they can enjoy pasta con le sarde or similar dishes throughout the year. Potassium is critical to help lower blood pressure and as well as maintain fluid balance. When choosing a fennel bulb, look for a bulb that is firm and mostly white at the bottom. Galactagogues increase the production of breast milk. We can use the leaves of fennel in salads as an uncooked salad vegetable. (17), And a 2018 systematic and meta-analysis published in the Journal of Menopausal Medicine found that when fennel is used to relieve menopausal symptoms, it helps to reduce vaginal itching, dryness, sleeping issues, and vasomotor symptoms like night sweats, flushes and hot flashes. Vitamin C is a powerful antioxidant, which may help slow aging as well as maintain a healthy immune system. Fennel seed is one of the most effective digestive aids, having carminative, smooth muscle antispasmodic, and stomachic properties. Although this research may be promising and many desperate parents may want to run out and get some fennel oil, there is not an established safe dose for infants at this time. Grilled fennel is a favorite…used in a warm salad or with some fish. The tea tastes a little like licorice, with a relaxing scent and slightly bitter aftertaste. A larger trial, however, is needed to confirm these findings. Researchers conclude that fennel may help ease menopausal symptoms in women with low estrogen levels as well as those who have experienced early menopause or have had a hysterectomy or oophorectomy. Licorice is a member of the legume family and like fennel, it contains powerful flavonoids that are rich in antioxidants. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. 3. (4). You can use it in cooking, mix it with fish, meat, and vegetables. Fennel is known for its anise- and licorice-like flavor. Fennel essential oil is a high-antioxidant … This root vegetable originated in the Mediterranean countries of Greece and Italy, but is now grown in many different countries including the U.S., France, India and Russia. It doesn’t taste like fennel seed or anise, so it truly adds a different flavor to food. Chopping it up and adding it to soup is a favorite way to prepare fennel. Bring subtle anise spice to a vinaigrette by adding a teaspoon of wild fennel pollen to a cup of vinaigrette. Uses for Wild Fennel. Most people are lacking in fiber intake, consuming only an average of 7 grams per day, therefore adding fennel to your diet could help double your intake! Participants either received fennel or placebo capsules daily for eight weeks. One of my favourite recipes is to cook carrots in lots of butter, a little salt and sugar and a splash of water. A wild profusion of the non-native plant is prevalent along the coastline. Fennel health benefits that are supposed with research include its ability to boost cardiovascular health, improve your skin, aid digestion, increase satiety, relieve colic in infants, prevent cancer, improve eye health and ease menopausal symptoms. Fennel is also commonly used to treat amenhorrea, angina, asthma, heartburn, high blood pressure and to boost sexual desire. Raw in just about anything. Other Common Names: Large fennel, sweet fennel, wild fennel, sweet cumin, finnochio, fänkål (Swedish), hinojo (Spanish), Fenchel (German), fennikel (Danish), hui-hsiang (Chinese), fenouil (French), fennika (Icelandic). The muscles in the digestive system need dietary fiber to provide bulk for the gastrointestinal muscles to push against and increase motility or movement. Learn how your comment data is processed. You can eat fennel bulb raw, you can sauté it or roast it with other vegetables. Sweet fennel plant is the older of the two, and even now is barely domesticated –California residents are undoubtedly familiar with the invasive nature of wild fennel. It is also used for upper respiratory tract infections, coughs, … Fennel is a flowering plant species in the carrot family. The RDA is 60 milligrams per day, but more vitamin C from whole food sources, like fennel, will help to keep your skin healthy from the inside-out. People taking beta-blockers, which is typically prescribed to help control blood pressure, can also have elevated potassium levels and may need to avoid fennel. Because digestive problems like constipation and IBS are so common in adults, fennel makes a great addition to any diet, which is exactly why it’s one of foods recommended for a healing diet. Wild fennel can be used in the same way that many other vegetables are used. Potassium works against sodium, helping to fight high blood pressure in the body. I also use the stalks of the leaves as I love the crunch factor! However, clinical evidence to support the use of fennel for any indication is limited. Research shows that increasing calcium intake from dietary sources increases your bone mineral density. In the lemon dish is a wild fennel pate’ that I brought home from Palermo. All parts of the fennel bulb can be eaten, including the seeds, leaves and the bulb itself. Wild fennel has be used to treat heartburn, gas, bloatingangina, asthma, angina, coughs.It has also been used as a digestive aid, appetite suppressant, analgesic digestive aid, Analgesic and is said to have Anti-inflammatory properties. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. The scientific name for fennel is Foeniculum vulgare. It tends to lose flavor over time, therefore should be eaten within a few days. From shop IvorySage. Small-group Tours of Sicily and Customized Sicily Travel. Fennel is included in the GAPS diet, as well as on my Healing Food Shopping List, because of its ability to ease digestion. The leaves, however, are usually a light yellow green occasionally a bluish purple. Fennel, Foeniculum vulgare, is an herbaceous perennial plant in the family Apiaceae grown for use as a herb or flavoring.The fennel plant is an erect herb with 4–5 hollow stems and distinctly divided feathery foliage. It also increases milk production in nursing mothers. Humid and temperate regions are good for the cultivation of this plant. It is also called sweet fennel. Fennel is exceptionally high in fiber, with each bulb providing 7 grams of dietary fiber or 28 percent of your daily needs. Absinthe is made with medicinal and culinary herbs, including anise and fennel. Both plants do have fronds (the little green leaves, not shown here on the dried wild fennel), but the aroma and flavor of the wild fennel is much more licorice-y than the bulb fennel. Want to try out fennel for dinner tonight? 2 (medium to large) fennel bulbs stems removed and diced. 3. Post was not sent - check your email addresses! The leaves are simple and linear and are 2–15 cm in length. Foods high in fiber, especially soluble fiber, as is found in fennel, have been shown to help reduce cholesterol levels in the bloodstream. The small flowers of wild fennel (mistakenly known in the US as “pollen”) are the most potent part, and the most expensive. If your kitchen is usually stocked with a variety of herbs and ... Bay leaf is often called for in recipes like soups and sauces ... Cannabidiol, or CBD, Benefits for Pain, Mental Illness & Anxiety, Detox Your Liver: Try My 6-Step Liver Cleanse, Apple Cider Vinegar Benefits and Uses (30! Although the taste may take some getting used to at first, fennel provides an enormous amount of health benefits. Fennel has been used for centuries in Chinese medicine to help treat inflammatory conditions such as insect bites or sore throat. The aromatic oils also exert smooth muscle antispasmodic and carminative actions. A deficiency in vitamin C is called scurvy, which manifests in the inability to properly form collagen, leading to bleeding gums and bleeding below the skin. Some of the oils found in fennel do help stimulate the secretion of digestive juices. It is a great addition to any winter dish to provide a unique, slightly sweet and warming flavor. This plant has versatile use, is useful for lots of different things. 2. Latin Name - Foeniculum vulgare; English Name - Fennel Seeds, Sweet Fennel, Wild Fennel; Hindi Name - Saunf (18), Fennel is used as a galactagogue agent for women who are breastfeeding. The fennel bulb contains a number of phenolic compounds, including bioflavonoids, phenolic acids, tannins, coumarins and hydroxycinnamic acids. It has also been used as a stimulant to promote lactation and menstruation as well as to improve symptoms in postmenopausal women. Pros, Cons + How to Use, Top 7 Foods that Boost Testosterone (Plus Testosterone-Killing Foods), What Is Allspice? A diet high in fiber can help to reduce the overall risk of heart attacks and stroke by helping to lower blood cholesterol to a normal level. It can also help with stomach upset, insect bites, or to soothe a sore throat. Fiber contains no calories, but provides bulk, increasing satiety. It grows wild across Sicily throughout spring and into summer, and is the principal ingredient after sardines for pasta con le sarde. It’s thought to help balance all of the body types, including vata, pitta and kapha. It adds a crisp and crunchy texture to any dish, and a sweet licorice flavor. Method. There are so many ways to use Fennel. Fennel is an effective treatment for respiratory congestion and is … Fennel, star anise and anise seed all contain anethole, an aromatic compound that’s believed to fight off cancer, inflammation and diabetes. Puree soup in a high-powered blender until smooth and creamy. Due to the high potassium content, those with kidney disease should limit the amount of fennel they eat. Though its delicate yellow flowers and tasty leaves are appealing, fennel is actually considered an invasive weed in the U.S. and Australia. The recipes above are all about using Wild Fennel. The pollen is collected from flowers that are in full bloom and then dried before using. Like fennel and licorice, anise seed and star anise have a strong aroma, and their taste is often described as sweet and licorice-like. Fennel can help lower blood pressure and inflammation due to its high potassium content and low sodium content. It is related to other stalk vegetables such as celery and parsnips. Fennel Pollen Vinaigrette. Due to its high flavonoid, vitamin C and mineral content, it can help reduce oxidative damage and inflammation, and may help prevent macular degeneration. You may know of it as a flavoring agent in sambuca and absinthe, or maybe your grandmother sliced fennel bulb for you as a remedy for gassiness and indigestion. The seeds are commonly dried and used as a spice. A 2017 study in Menopause suggests that the use of fennel, a phytoestrogen, may contribute to improvements in menopausal symptoms. Wild fennel pollenis also used as a rub for meat and fish and is an inexpensive alternative for saffron. Fennel tea can be purchased in almost any supermarket or health food store. We can also use the leaves of our organic fennel in cooked meals like soups, stews, steamed with veges, baked with other veges or in a coconut cream. Saute onion over low or medium heat for 10-15 minutes until soft and almost browned. Its extract can be used by everyone, from infants to the elderly, as a way to reduce flatulence and to expel excess gas from the stomach. Botanical Name of Fennel: Foeniculum vulgare. Fennel contains many of these vision-saving nutrients. (9). Ingredients. Marinated fish or meat with wild fennel is particularly tasty. But researchers have found that fennel seed oil has been shown to reduce pain and increase motility in the small intestine, making it can excellent natural remedy for colic.Fennel also helps to calm the infant and reduce abdominal distension. Fennel bulb can be chopped and added to salads, slaws, pasta dishes and more. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Researchers also point out ginger, peppermint, citrus fruits, dandelion and chamomile for their ability to aid digestion as well. To prepare the fennel bulb, first cut the stalks off the bulb where they sprout. are clickable links to these studies. Originally native to the Mediterranean, it grows all over the world and has been used for centuries as a medicinal plant. Eating fennel and its seeds may benefit heart health in a … The peak growing season for fennel is autumn and winter. (20). Add fennel and apples and cook for 5-10 minutes until they start to soften or brown. In traditional Chinese medicine, it is used to help with a variety of ailments from congestion to helping increase the flow of breast milk. (2), One cup of raw fennel bulb contains approximately: (3), Due to the calcium content, fennel can help maintain bone strength and health. Contains Antioxidants and Antimicrobial Characteristics. Fennel is a tall herb with hollow stems and yellow flowers. 30 Gluten-Free Recipes Even the seeds, which hold the largest share of spice flavor, are commonly used to season pickles and cookies. Note how small the wild fennel seeds are. Its bulb can be eaten raw, sauteed, roasted or stewed in soups. Fennel is also high in other potentially cardio-protective vitamins such as folate and vitamin C. Macular degeneration is the leading cause of age-related vision loss. I made a delicious dandelion and fennel kombucha recently that has become one of my favorites! Due to these functions, adequate intakes of vitamin C are critical for reducing the appearance of wrinkles and maintaining healthy skin. It contains only trace amounts of fat and no cholesterol. Fennel seeds are used to make fennel essential oil, first by crushing them and then using a process called steam distillation. The seed tincture or tea is effective for treating intestinal spasms that result from … Fennel is valued in Ayurvedic medicine because of its warming properties. Fennel also helped to improve sexual function and sexual satisfaction. Fennel may also be beneficial for people with acid reflux. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. It has also been valued for its ability to soothe digestive complaints for thousands of years. (8), It is also common in certain cultures to chew fennel seeds after meals to help digestion and eliminate bad breath. A diet high in potassium can reduce systolic blood pressure by 5.5 points when compared to a high sodium diet. Avoid bulbs that are brown or spotted at the bottom. Humans do not have the enzymes required to break down fiber, therefore it cannot be absorbed as calories. Grilled Fennel Bulbs. In this photo, to show you the difference, on the left is domesticated bulb fennel–not the same plant or ingredient as what is used in pasta con le sarde, and next to it is a dried wild fennel stalk and its flower. Fennel also contains magnesium, phosphorus and vitamin K, which all play a role in maintaining bone strength. I wonder if I can get some ‘wild’ fennel sprouting up around here… Infuse the alcohol with the wild fennel leaves and its seeds crushed in a mortar and leave for at least 10 days in a hermetically sealed container. In fact, wild fennel (finocchio selvatico) only grows naturally in Northern California here in the States, and isn’t so easy to come by in markets anywhere else in the country. The stalks should be bundled together and not flowering. 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