Two key ingredients of fennel, fenchone, and limonene improved wound healing in rats. For example, fennel gels and creams applied directly to the affected areas of the skin reduced hair growth and hair thickness in a DB-RCT of 44 women and in another study of 38 women [24, 25]. The fennel plant is a perennial and robust herb. Fresh Fennel Leaves Tea Recipe. It is an aromatic herb that has been widely used as a spice and traditional medicine. Fennel’s ability to inhibit these enzymes may make it useful for preventing inflammatory and allergic reactions [8]. Fennel mimics estrogen. Researchers found that the women who were given the fennel dose had a far lower score on the Menopause Rating Scale 4, 8 and 10 weeks after the intervention. May Cause Hyperprolactinemia (High Prolactin). It may not have a spot with the regulars on your grocery list yet, but fennel is definitely something you should be putting in your shopping cart. In most clinical studies, fennel capsules containing 100 mg of active ingredients were given 2 or 3 times per day. Fennel contains many active ingredients, such as [1, 3]: Based on animal and cell studies, fennel: “Colic” is a term that refers to when young children cry or are in a state of distress for several hours a day. Some may also experience allergies. It originated in the Mediterranean, but today it is cultivated all over the world [1]. People who are allergic to plants from the same family (celery, carrot, mugwort) may also be allergic to fennel [50, 51]. Fennel bulb, stalks, and leaves are all edible and delicious. This herb is an abundant source of antioxidants such as caffeoylquinic acid, quercetin, and other phenolic and flavonoid compounds [32, 33]. Related: 9 Ways to Avoid a Spike in Blood Sugar. Fennel has been traditionally used by breastfeeding mothers to increase breast milk production [1]. No clinical evidence supports the use of fennel for any of the conditions listed in this section. Fennel was found to alleviate menstrual pain in 30 women reporting particularly painful periods (dysmenorrhea). Fennel tastes a bit like licorice, equal parts bright and vegetal, and when you roast or caramelize fennel, it develops a natural sweetness that balances out its bitterness. It blocked acetylcholinesterase, an enzyme that breaks down acetylcholine, in mice [11]. It also comes with a surprising number of health benefits; "Shape" magazine calls it one of the top 50 foods for weight loss. Potassium is vital nutrient that helps create muscle, break down carbohydrates and build protein. This effect kicked in between 30 – 120 minutes after taking it. Additional, preferably larger human studies are needed to explore the potential benefits of fennel on skin health. Fennel. The treatment group was given capsules containing 100 mg of fennel every day for 8 weeks. Larger, well-designed clinical trials are needed to shed light on any potential benefits when it comes to gut health. Fennel can also help speed up your metabolism and break down fat in the body, helping you achieve your weight-loss goals even faster. Shape: Top 50 Spring Diet Foods for Weight Loss: Fennel, USDA National Nutrient Database: Fennel, Bulb, Raw, PubMed Health: Fact Sheet: Health Benefits of Losing Weight, MayoClinic.com: Potassium Supplement (Oral Route, Parenteral Route). Fennel, particularly its ingredient anethole, decreased pain in animals without causing sedation. Fennel has long been associated with digestive and metabolic health, among other benefits. Cara is a Toronto-based registered dietitian, writer and recipe developer. It is green and crispy like celery, with soft leaves and delicate yellow flowers. Dopamine is well known for its role as a neurotransmitter in the brain, but it also plays other roles in the body, such as relaxing the airways to improve airflow to the lungs (bronchodilation) [45]. Fennel Bulb Health Benefits and Nutrition Facts 1. Nonetheless, just as with any other supplement, it’s better to exercise caution and be aware of all possibilities. They act as anti-inflammatory and antimicrobial agents and also increase collagen production [3]. With the advent of processed food, which has potassium removed, studies show that there has been a decrease in our overall potassium intake. Join SelfHacked today and start the journey of improving your life. A combination of fennel extract/vitamin E was more effective than ibuprofen in decreasing the intensity of menstrual pain in a study with 68 female students [20]. SelfHacked © 2013 – 2020 All Rights Reserved. Fennel Tea and Its Health Benefits. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. However, in a DB-RCT in 60 postmenopausal women, short-term (one month) fennel treatment caused no changes in bone density [47]. Fennel essential oil prevents blood clotting in guinea pig blood and in mice [42]. It may also prevent the growth of Candida albicans, and harmful molds (Aspergillus niger and Fusarium oxysporum) [1]. Fennel seed prevented bone tissue from being broken down, leading to improved bone density and bone mineral content in mice [46]. However, these claims have no scientific backing that we are aware of. You might be surprised to learn that fennel is also a good source of calcium; in fact, the bulb alone contains about 115 milligrams of this vital nutrient. Our goal is to not have a single piece of inaccurate information on this website. This means that large amounts of fennel could make your skin more sensitive to the sun (UV rays), leading to rashes and redness in the skin [53]. Fennel is a tall herb with hollow stems and yellow flowers. Fennel tops are tasty too! Research indicates that pure estragole is deactivated by many other substances contained in these plants [2]. Calcium-rich foods, such as chia seeds, bok choi and kale, are essential for bone health and osteoporosis prevention. She’s the co-author of the best-selling cookbook Nourish: Whole Food Recipes featuring Seeds, Nuts and Beans (Whitecap, 2016) and writes a health column for the the Washington Post. The Health Benefits of Bone Broth: Science or Science Fiction? Use the leaves, or fronds, as an herbal substitute for parsley or dill, or use it to top cooked fennel stalks. Ingredients: 5-10 fresh fennel leaves; 1 cup of water; Honey (optional) Directions. She spent 4 years reviewing the scientific literature on supplements, lab tests and other areas of health sciences. Fennel has a small seed like appearance with greenish-brown texture. Fennel with its bulb-like shape and licorice-like flavor has a rich history that dates back to ancient times. Larger trials are needed to establish if fennel is beneficial when it comes to alleviating menstrual pain. We understand that reading individual, real-life experiences can be a helpful resource, but it is never a substitute for professional medical advice, diagnosis, or treatment from a qualified healthcare provider. She believes that SelfHacked has the best science that is also layperson-friendly on the web. This herb suppressed inflammation in mice with lung injury, by decreasing the production of inflammatory cytokines IL-6 and TNF-alpha and the inflammatory agents MMP9 and nitric oxide (NO) [6]. Further studies with longer durations are needed to examine the potential benefit of this herb on bone density in humans. MayoClinic.com recommends that adults get about 1,600 to 2,000 milligrams of this mineral daily, so eating fresh fennel will help you meet those recommendations. It may decrease inflammation, relieve menstrual pain, may help with stomach/gut disorders, and may even improve mood, and a number of other disorders and diseases. Because fennel is not approved by the FDA for any condition, there is no official dose. Thinly sliced raw fennel adds crunch to a salad and marries well with apple, celery and citrus flavors. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Commonly-performed sit-ups and crunches aren’t effective core exercises, says Fitness Coach Karina Inkster. However, these effects have only been reported in rodents so far, so it’s an open question whether this herb will have as dramatic an effect on cholesterol in human users. Fennel leaves look a lot like fresh dill. What Are the Health Benefits of Raw Fennel Root? Anethole, one of the ingredients of fennel, may mimic the effects of dopamine on the respiratory system, thereby achieving a similar effect. A study of 46 women showed that fennel capsules increased blood prolactin levels [31]. Learn how your comment data is processed. Discuss with your doctor if fennel may be useful as a complementary approach in your case and which dose you should take. Older Adults Stand to Benefit from Visualization Meditation. Note that each number in parentheses [1, 2, 3, etc.] This could potentially result in more milk production. Here are three safe and challenging alternatives. Now we’re passing knowledge about fennel’s health benefits on to you. Perry Miller graduated from Missouri State University in 2005 with a bachelor's degree in journalism and nutrition sciences.

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