What does fennel do

I like to shave or thinly slice the bulb and add the shavings to salads along with sliced apples, or marinate in a lemony extra virgin olive oil EVOO vinaigrette. Most recipes call for the bulb, but the gorgeous, delicate green tops are also edible.

You can mince and use them as a garnish for everything from mashed cauliflower to roasted spaghetti squash and lentil soup. Look for fennel seeds in the spice aisle. Add them to hearty dishes, like lentil Bolognese, potato or white bean soup, or homemade bread. Cynthia Sass, MPH, RD, is Health 's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter. Cynthia Sass. Save Pin FB More. Fennel seeds may not only add depth and flavor to your recipes but also help curb appetite. A study in 9 healthy women demonstrated that those who drank 8. Anethole, a major component of fennel essential oil, may be behind the appetite-suppressing qualities of the plant.

That said, another study in 47 women found that those who supplemented with mg of fennel extract daily for 12 weeks gained a small amount of weight, compared to a placebo group. They also did not experience reduced appetite Research in this area is conflicting, and more studies are needed to fully understand the potential appetite-suppressing properties of fennel.

Diets high in fiber have been linked to a reduced risk of heart disease. A review of 22 studies associated a greater dietary fiber intake with a lower risk of heart disease. Fennel and its seeds also contain nutrients like magnesium, potassium, and calcium, which play important roles in keeping your heart healthy For example, including rich sources of potassium in your diet may help reduce high blood pressure, a risk factor for heart disease The wide array of powerful plant compounds in fennel may help protect against chronic diseases, including certain cancers.

For example, anethole — one of the main active compounds in fennel seeds — has been found to exhibit cancer-fighting properties. One test-tube study showed that anethole suppressed cell growth and induced apoptosis, or programmed cell death, in human breast cancer cells Another test-tube study observed that fennel extract stopped the spread of human breast cancer cells and induced cancer cell death Animal studies also suggest that extract from the seeds may protect against breast and liver cancer Although these results are promising, human studies are needed before fennel or its extract can be recommended as an alternative treatment for cancer.

Fennel has been shown to have galactogenic properties, meaning it helps increase milk secretion. Research suggests that specific substances found in anethole, such as dianethole and photoanethole, are responsible for the galactogenic effects of the plant 6.

Fennel is known to be anti-osteoporotic in nature. The presence of phytoestrogens, which mimic the hormone oestrogen, plays a crucial role in bone health. Oestrogen guards the bones against fractures and minerals such as calcium and phosphorus fortifies the bones. Thus, fennel consumption is beneficial for bone health and reduces the risk of osteoporosis. To reap the amazing benefits of this flavourful herb, incorporate 2 to 3 grams of fennel seeds in your daily diet. Word of Caution: Since fennel is rich in phytoestrogens, pregnant women should avoid consuming it as it might interfere with the normal foetal development.

So, ladies, fennel seeds have multiple benefits and should be included in your daily diet! Parul Malhotra Bahl is a clinical nutritionist and a certified diabetes educator with an experience of over 12 years in the health industry.

Nutrition from Bristol University, U. Currently she is running her own practice under the name of Diet Expression www. All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Subscriber club Reader offers More Good Food. Sign in. Back to Recipes Pumpkin recipes Butternut squash See more.

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