Properties and benefits of fennel

Its typical flavor is due to the presence of anethole, the essence used for the preparation of famous liqueurs, such as sambuca or pastis. Originating from the area of Asia Minor and the Mediterranean, the fennel plant has been known and used by humans since antiquity by Egyptians, Romans, Indians, and Chinese thanks to its flavor and aromatic properties. Currently, fennel is cultivated in almost every country in the world and, thanks to greenhouse cultivation, its availability covers the entire year.

The harvest of the wild fennel flower takes place in Italy as soon as the flower opens, which is from mid-August until late September. It is mistakenly believed that there are "male" (rounded shape) and "female" (flattened shape) fennel plants. In reality, the different shape depends essentially on the variety.

Nutritional properties

The most evident nutritional characteristics of fennel are its very low calorie content, the absence of fat, and its richness in insoluble fiber. It is rich in minerals such as potassium, copper, phosphorus, calcium, zinc, and magnesium and also contains a good amount of vitamin C, folate, and is reasonably rich in flavonoids.

Health benefits

Used in folk and alternative medicine, modern medicine has also begun to take an interest in its beneficial properties and the plant as a whole. A series of studies has shown that it effectively controls numerous disorders: abdominal pain, colon irritation, flatulence, arthritis, conjunctivitis, insomnia, fever.

But let's see specifically what the beneficial properties of fennel are. • Stimulates diuresis. It has an important diuretic effect. By stimulating diuresis, it also promotes the expulsion of urinary sodium. For this reason, fennel could be a good ally in case of high blood pressure. • Protects the cardiovascular system. Some studies have found that certain substances present in fennel can be used to counteract platelet aggregation. Fennel consumption is attributed not only to antihypertensive properties but also to antithrombotic effects. • Anti-cholesterol. It has been observed that aqueous fennel extract causes a significant reduction in "bad" cholesterol (LDL), triglycerides, and an increase in good cholesterol (HDL). • Protects the liver. Essential oils obtained from the seeds show a powerful hepatoprotective response. It helps digestion and is a remedy for colic. • Digestive action. Fennel essential oils reduce the production of intestinal gas as they prevent the fermentation of certain sugars. Taken alone, but also in association with other medicinal plants, it is indicated in the treatment of spastic gastrointestinal disorders, in some forms of chronic colitis, and to fight abdominal pain often associated with the use of laxatives. Finally, the fennel fruit protects the stomach lining from lesions induced by ethanol (therefore from the use or abuse of alcoholic substances). • Estrogenic effects. Being rich in flavonoids that strengthen the immune system and counteract free radicals, and phytoestrogens (substances similar to estrogen hormones produced by the body), fennel is very useful for regulating female hormone levels and consequently the menstrual cycle. It alleviates menopause symptoms such as hot flashes and insomnia with the administration of fennel-based extracts. It promotes milk production: it can therefore rightfully be included among galactagogue substances, for which anethole is responsible, but above all, it contributes to making its flavor more pleasant. • Fights hirsutism, that is, excessive growth of male hair in women who, however, show a normal ovarian cycle and normal levels of male hormones like testosterone. Some scientists have exploited the properties of fennel (which acts as a pro-estrogenic agent) by preparing creams containing 1% and 2% fennel extract to fight female hirsutism. • Antimicrobial, antiviral, and antifungal. Thanks to a group of monoterpenes, it has antimicrobial activity and has also been found effective against the Herpes simplex virus and the parainfluenza virus. It has shown significant activity against fungi responsible for the alteration of food properties and quality, useful against Candida albicans and beyond human candidiasis, it would be effective in the treatment of inflammation of the skin and mucous membranes of the reproductive system or oral cavity. • Expectorant. Fennel seeds stimulate the ciliary motility of the respiratory system, thus favoring the outward transport of foreign bodies. This suggests a possible use of fennel seeds for the treatment of bronchial or bronchopulmonary diseases, especially in particularly polluted countries. Fennel oils also seem to favor the expectoration of mucus, bacteria, and other foreign bodies. • Calms anxiety. It has significant anxiolytic activity: it could therefore represent, in the form of oils or concentrated extracts, a natural alternative as a calming agent or for anxiety-related disorders.

Side effects

The use of fennel, even in large doses, is not harmful in any way. Some hypersensitive individuals may show signs of allergy with irritation and itching of the mouth, tongue, and gums. This kind of sensitivity is more likely to occur in the presence of essential oil or by those allergic to apples. The use of fennel essential oil is not indicated for children.

How to use

Fennel can be consumed daily, in the form of salads and snacks, stewed, boiled, or grilled. Also perfect for the preparation of herbal teas or alcoholic drinks.

In the kitchen

Used both cooked and raw, fennel can be the protagonist of various dishes. • the bulb can be eaten raw in salads or boiled and au gratin in the oven with bechamel sauce. It can also be added to numerous preparations, from fish first courses to soups and stews; • the flowers are used to flavor baked or pan-fried mushrooms, olives in brine, and pork; • the "seeds" can be used to flavor homemade desserts and to spice mulled wine or herbal teas; • fresh and chopped leaves flavor soups, fish dishes, salads, and cheeses. Recipes with fennel: From appetizers like pinzimonio, to single dishes like fennel soup, passing through second courses like baked salmon with fennel, to side dishes like fennel gratin.

Alternative uses

Mask for dark circles

A very simple mask based on fennel and yogurt: just mix two tablespoons of yogurt with a teaspoon of fennel seeds and another of chopped fennel leaves. Apply the mask on the face. After 20 minutes, rinse with lukewarm water while massaging. For those suffering from allergies or sensitive skin, seek advice from a dermatologist before using this mask.

Curiosity

Why do we say "non lasciarsi infinocchiare" (don't let yourself be "fennelled") to mean "don't let yourself be fooled"? In ancient times, dishonest cellar-men offered a wedge of this vegetable to those who went to buy wine from the barrels. Fennel is able to alter the functionality of the taste buds. In fact, the aromas of this vegetable were able to make even poor quality wine taste good, which was sold by "fennelling" the buyer!

What to wear

Further help can be had by wearing garments that improve hydration and drainage of excess fluids both during the day (see functional slimming leggings or activewear) and at night (see draining pyjamas).