Fennel is a part of the Mediterranean diet, offering nutritious boost and flavor. Eating as much as a single cup of fennel a day has proven health benefits. If you have high blood pressure, obesity, diabetes, cholesterol problems, or if you suffer from depression, it isn’t that difficult to incorporate a healthy fennel diet to curb such life-threatening symptoms.

Its antioxidant and anti-inflammatory capacity works hard to reduce chronic illnesses and brain dysfunction. Plus, it offers a unique taste to all kinds of dishes and drinks. Consuming fennel on a daily basis isn’t only about taste; it has a positive effect on mental and physical health. So instead of taking nutritional supplements for promoting health, you can increase your fennel intake, which are also extremely low in calories and fats.

The perks of consuming fennel are plenty, so it’s time to buy more fennel and promote a healthier lifestyle with regular exercise and well-being.

Health Benefits Of Fennel (Part 1):

1. Fennel Contains Good Amounts Of Melatonin – Helpful For Weight Loss
Lots of factors such as hormonal imbalance, unhealthy food intake, and lack of exercise can lead to weight gain or obesity. There are certain hormones in the body which help curb appetite and reduce risk of weight gain in diabetic patients.

Other factors of diabetes also include high blood pressure, cholesterol, and other metabolic problems.

For controlling weight gain and for optimal weight management, an increased fennel diet is required, study suggests.The study focused on diabetic rats showed that an increased intake of melatonin, present in high amounts in fennel, curbs appetite and reduces

The study focused on diabetic rats showed that an increased intake of melatonin, present in high amounts in fennel, curbs appetite and reduces risk of obesity. (1)Obesity can lead to many other problems such as heart diseases, high blood pressure, etc. So foods containing melatonin, like fennel,  prevent such illnesses associated with weight gain. Fennel also works to boost metabolism and break down fats in the body for energy production. Any food that suppresses appetite and prevents weight gain helps flush out harmful toxins from the body. This helps in weight loss.

Obesity can lead to many other problems such as heart diseases, high blood pressure, etc. So foods containing melatonin, like fennel,  prevent such illnesses associated with weight gain. Fennel also works to boost metabolism and break down fats in the body for energy production. Any food that suppresses appetite and prevents weight gain helps flush out harmful toxins from the body. This helps in weight loss.

Key Takeaway: Fennel contains a powerful compound called melatonin that improves overall health by preventing obesity and other problems that come with it. This includes heart diseases, high blood pressure, and cholesterol problems

2. Fennel Provides Digestive Relief From Various Problems Such As Irritable Bowel
Digestive disorders such as bloating, acidity, acid reflux, constipation, stomach ulcers, and irritable bowel are commonly experienced by most people.

Fennel acts as a laxative to aid digestion and eliminate excessive inflammation in the body, especially for gastrointestinal health. It promotes proper food absorption, reduces oxidative stress in the stomach and intestines, and reduces toxin buildup in the intestines for proper bowel movements. (2)

It also prevents the development of gastrointestinal disorders caused by high cholesterol levels.

The phytonutrients of fennels also play a hand in reducing symptoms of chronic constipation, which may lead to hemorrhoids. A sufficient amount of fennel in or after meals can facilitate proper digestion to prevent inflammation.

Key Takeaway: Fennel is loaded with antioxidants, anti-inflammatory, and phytonutrient compounds that reduce the proliferation of gastrointestinal disorders such as constipation, heartburn, irritable bowel, ulcers, bloating, etc.

3. The Nutrients Present In Fennel Support Optimal Bone Health
Fennel is more than just an antioxidant food – it contains many bioactive compounds and nutrients that prevent bone loss and related diseases.Fennels are a good source of magnesium, vitamin C, and calcium. These powerful nutrients protect against

Fennels are a good source of magnesium, vitamin C, and calcium. These powerful nutrients protect against bone mineral loss, weak bones, and fractures.

A study suggests that an increased magnesium intake for children promotes bone health and increases bone mineral strength. It also suggests that magnesium deficiency in children, along with low calcium intake, that inhibit proper bone mineral density. This could lead to frequent bone breaks and fractures. (3)

Another similar study suggests that vitamin C plays an important role against osteoporosis and bone loss in animals. This study was conducted on mice, for determining the link between increased vitamin C intake and bone mineral density health, especially in the lumbar spine.

The study showed that an increased vitamin C intake was directly associated with high bone density in humans. Whereas a low vitamin C intake lead to weaker bones, low mineral density, and other bone-related diseases. (4)

Lastly, trying dietary calcium is sufficient for promoting bone health than any other method of treatment. Fennel contains high amounts of calcium, which is good for regulating bone density. It also reduces symptoms of hip fractures and arthritis. (5)

Key Takeaway: All active nutrients such as vitamin C, magnesium, and calcium present in fennel aid bone health and prevent osteoporosis in older adults. It also promotes proper bone density and bone function in children.

4.Vitamin C Present In High Amounts In Fennel Stop The Development Of Cancer Cells
The vitamin C nutrient present in fennel can improve immune function to stop proliferation of harmful cancer cells in the body. To stop different types of cancer, destroying cancer cells and inhibiting tumor growth is essential.

Fortunately, vitamin C has a direct influence on cancer cells and is responsible for destroying tumors before they grow out of control. An increased dose of vitamin C in your diet can dramatically affect cancer cell metabolism.

Studies suggest that vitamin C is ten times more powerful and effective than other medicinal treatments for destroying cancer cells. It acts as an ascorbic acid to target only cancer stem cells, without affecting normal cells in the body. (6)

Vitamin C is most effective because it breaks down easily in the bloodstream. This means that it does very little to damage healthy cells. Once absorption in the blood, it releases high amounts of hydrogen peroxide which damages cancer and tumor cells aggressively. (7)

A study on liver cancer and blood cancer cells showed that the antioxidant capacity of vitamin C reduces significant free radical damage caused by cancer cells. (8)

Key Takeaway: An increased vitamin C intake can destroy potentially dangerous cancer stem cells and tumor growth in the human body. It resists cancer cells development in the body by releasing hydrogen peroxide to reduce DNA and tissue damage

5. Fennel Prevents Magnesium Deficiency Which May Prevent Chronic Renal Failure
Low magnesium levels in the body can cause a number of gastrointestinal diseases and renal failure. Renal failure is a severe condition in which both the kidneys lose their ability to flush out toxins and fluids from the body.

Chronic low magnesium can lead to chronic renal failure, study suggests. It can also lead to hypertension, heart diseases, and diabetes. (9)

An increased intake of magnesium in the body can promote proper magnesium absorption. It also relieves and reduces sodium and water retention in the body. By increasing magnesium metabolism and reabsorption in the bloodstream, it leads to a decreased level of urinary magnesium excretion, one of the leading causes of hypomagnesaemia.

Lastly, magnesium deficiency in the body may also cause severe neuromuscular and nervous system defects. This inhibits proper muscular repair and maintenance, plus it increases the sensation of pain during injury.

Key Takeaway: Magnesium can have all sorts of gastrointestinal and muscular health benefits when consumed in sufficient amounts with the help of fennel. Several studies found that it reduces hypomagnesaemia, which is magnesium deficiency leading to chronic renal failure.

6. Fennel Contains Powerful Anti-Depressant Nutrients
Depression can often lead to other serious illnesses including diabetes, heart diseases, and cognitive diseases. It is characterized by many factors including appetite loss, restlessness, insomnia, unexplained weight changes, sadness, etc.

There are many ways to fight depression, one of them being a healthy diet rich in vitamins, omega-3 fatty acids, and carbohydrates. Fennel contains a number of helpful nutrients including vitamin B6, carbohydrates, and phenolic compounds that have anti-depressive properties.

Coupled with folic acid, fennel is a great mood booster with other cognitive benefits including learning and memory abilities. All these factors can greatly influence depressive symptoms with less lasting negative effects on both mental and physical health.

A study conducted on newborn mice and their mothers suggests that proper vitamin and other micronutrient intake can dramatically affect mood, memory, and learning abilities. It also improves overall mental well-being in stressful environments. (10)

Fennel contains magnesium which also plays an important role in curbing depressive symptoms. (11)

Lastly, vitamin B6 helps reduce symptoms of depression which might lead to more cognitive diseases such as schizophrenia. (12)

Key Takeaway: Getting enough vitamin B6 and magnesium intake from your fennel diet is important for preventing depression and other severe mental illnesses

7. Fennel Prevents Chronic Inflammation
Fennel contains sufficient amounts of nutrients such as oils, antioxidants, and phenolic compounds to fight chronic inflammation in the body.

A study conducted by the American Society for Biochemistry and Molecular Biology suggests that the essential compounds present in fennel oil have powerful anti-inflammatory properties. It suppresses the COX-2 enzyme which is one of the leading agents of inflammation in the human body. (13)

In another study, high consumption of plant-based diets, including fennel, showed lower signs of cardiovascular diseases, diabetes, and other non-communicable diseases caused by inflammation. They help control the proliferation of the genes responsible for such inflammatory diseases. (14)

Lastly, fennels contain cholesterol-lowering compounds such as vitamins, antioxidants, and other phytonutrients that inhibit acute and chronic inflammatory diseases. It also decreased lipid peroxidation level which relieves chronic inflammation. (15)

Key Takeaway: Fennel contains powerful nutrients and oils that prevent chronic inflammatory diseases such as heart diseases, cancer, diabetes, etc.

NEXT READ: 14 Health Benefits Of Fennel AccordingTo Science (Part 2)

Powering success, happiness, and work-life balance.

<sub>This post was first published on Jen Reviews blog and has been reposted on Connected Women with the permission of the author.
Edited by Michelle Sarthou
Image credit: Shutterstock
References:
1. https://www.sciencedaily.com/releases/2011/04/110428092501.htm
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874511/
3. https://www.sciencedaily.com/releases/2013/05/130505073731.htm
4. https://www.sciencedaily.com/releases/2012/10/121009151258.htm
5. https://www.sciencedaily.com/releases/2011/05/110502110651.htm
6. https://www.sciencedaily.com/releases/2017/03/170308083940.htm
7. https://www.sciencedaily.com/releases/2017/01/170109134014.htm
8. https://www.sciencedaily.com/releases/2007/09/070910132848.htm
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/
10. https://www.sciencedaily.com/releases/2016/10/161026105215.htm
11. https://www.ncbi.nlm.nih.gov/pubmed/23950577
12. https://www.sciencedaily.com/releases/2017/02/170216103913.htm
13. https://www.sciencedaily.com/releases/2010/01/100113122306.htm
14. https://www.sciencedaily.com/releases/2012/10/121017131546.htm
15. https://www.ncbi.nlm.nih.gov/pubmed/15351109</sub>

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