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Herb Spotlight: Fennel

Painter Credit: Nicole Marie Castelluccio @nicolecmarie


Fennel is an aromatic herb with origins in the Mediterranean region. It has a wide range of culinary and medicinal use. Fennel is a source of many nutrients, including:

  • Calcium

  • Iron

  • Potassium

  • Selenium

  • Magnesium

  • Phosphorus

  • Zinc

  • Copper

  • Manganese

  • Thiamin

  • Vitamin C

  • Riboflavin

  • Niacin

  • Vitamin B6

  • Folate

  • Pantothenic Acid

  • Choline

  • Vitamin A

  • Betacarotene

  • Lutein

  • Zeaxanthin

  • Vitamin E

  • Vitamin K

There are many medicinal uses and benefits of fennel, including:

May Help Prevent Anemia

Anemia can be treated with iron and the amino acid histidine, both of which are found in fennel. While iron is the primary component of hemoglobin, histidine boosts hemoglobin production while also assisting in the development of other blood components.

May Relieve Indigestion

Chewing fennel seeds after meals is a common practice, especially in the Indian Subcontinent. This has been done for a long time since it is believed to aid digestion and eradicate foul breath.

Source of Vitamin C

One cup of fennel bulb has over 20% of the daily vitamin C requirement, making it a very rich source of this important vitamin. Vitamin C strengthens the immune system, generates and repairs skin tissues, aids in the formation of collagen, and acts as an antioxidant to protect blood vessel walls from the detrimental effects of free radicals, which can cause heart disease.

May Improve Brain Function

Potassium, which is abundant in fennel bulbs and seeds, is an electrolyte, which means it can help the body conduct electricity more efficiently. This includes the brain's connections, which act as a virtual switchboard for electric currents. This characteristic of potassium can help to improve brain function and cognitive capacities. Fennel is also a vasodilator, which means that more oxygen reaches the brain and neuronal activity can perform at its best.

May Reduce Flatulence

Because of the carminative qualities of the aspartic acid present in fennel, it is widely used as an anti-flatulent. Many people, from infants to the elderly, can benefit from its extract to reduce flatulence and remove excess gas from the stomach. It's a popular ingredient in treatments for newborns and young children with non-ulcer dyspepsia and flatulence.

May Boost Immunity

Fennel is high in numerous nutrients, including vitamin C, which helps to strengthen the immune system and protect the body from infections and free radical damage.

May Regulate Menstruation

Fennel is also an emmenagogue, which means it is supposed to help control and relieve menstruation by regulating hormonal activity in the body. Fennel is also used traditionally as a soothing pain reliever and relaxing agent for menopausal women, and it is utilized in a number of consumer goods to lessen the affects of PMS.

May Regulate Blood Pressure

According to a paper published in the Journal of Hypertension, fennel is a very rich source of potassium, which can be an essential component in our bodies and is required for a number of crucial functions. One of potassium's properties is that it is a vasodilator, meaning that it relaxes the tension in blood vessels, lowering blood pressure. High blood pressure has been linked to a variety of health problems, such as heart attacks, strokes, and atherosclerosis. Blood pressure problems can also make managing insulin and glucose levels difficult for diabetics, and they can lead to a variety of potentially fatal consequences. Including a cup of fennel bulb in your regular diet can help you get more potassium.

May Treat Respiratory Disorders

Due to the presence of anethole and cineole, which are expectorant in nature, fennel may be beneficial in respiratory problems such as congestion, bronchitis, and cough. Fennel seeds and powder can help break up phlegm and loosen toxins and deposits in the throat and nasal passages, allowing them to be expelled from the body and allowing for a speedy recovery from respiratory problems.


Looking for a new way to enjoy chicken and vegetables? Fennel is a flavorful addition to this staple meal, perfect for the whole family! Best part is you can make enough for dinner plus lunch the next day!

You can also enjoy fennel in our GREEN SPIRIT juice, which features fennel along with celery, kale, spinach, cabbage, apple, and pineapple!

What's your favorite way to use fennel?

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