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Benefits The nutrients in fennel are linked to a range of health benefits. Bone health The vitamin and mineral content in fennel contributes to building and maintaining bone structure and strength in the following ways: Phosphate and calcium are both important in bone structure.
Iron and zinc are crucial for the production and maturation of collagen. Bone matrix formation requires the mineral manganese. Low intakes of vitamin K have been associated with a higher risk for bone fracture.
Vitamin K is important for health, as it modifies bone matrix proteins, improves calcium absorption, and may reduce the excretion of calcium in urine. Blood pressure The nitrates in fennel can help moderate blood pressure.
Maintaining a low sodium intake is essential for lowering blood pressurebut increasing potassium intake may be just as important because of its role in vasodilation, the dilation and contraction of blood vessels. In addition, there is evidence that The reproductive system essay, calcium, and magnesium decrease blood pressure naturally.
All of these are present in fennel.
Dietary nitrates present in fennel and other foods have vasodilatory and vasoprotective properties. Because of this, they help lower blood pressure and protect the heart. One study found that blood pressure levels were lower after taking nitrate supplements. Heart health The fiber, potassium, folate, vitamin C, vitamin B-6, and phytonutrient content in fennel, coupled with its lack of cholesterol, all support heart health.
Fennel contains significant amounts of fiber. Fiber decreases the risk of heart disease as it helps reduce the total amount of cholesterol in the blood.
Potassium appears to promote heart health. In one study, people who consumed 4, mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed around 1, mg per day. Vitamin B-6 and folate prevent the build-up of a compound called homocysteine by converting it into a different compound, methionine.
When excessive amounts of homocysteine build up, it can damage blood vessels and lead to heart problems. Cancer Selenium is a mineral in fennel but not most other fruits and vegetables as it is primarily found in Brazil nuts and animal proteins.
It contributes to liver enzyme function and helps detoxify some cancer-causing compounds in the body. Selenium can also prevent inflammation and decrease tumor growth rates. Fiber intake from fruits and vegetables like fennel are associated with a lower risk of colorectal cancer.
Vitamin C, vitamin A, and beta-carotene are powerful antioxidants that can help protect cells against damage from free radicals. Fennel contains folate, which plays a role in DNA synthesis and repair. This might help prevent cancer cells from forming because of mutations in the DNA.
Immunity The selenium found in fennel appears to stimulate production of killer T-cells. This suggests that it can improve the immune response to infection. Inflammation Choline is a very important and versatile nutrient in fennel that helps with sleep, muscle movement, learning, and memory.Fennel is known for its licorice-like flavor, but it also has many health benefits, and it has long been used in natural remedies.
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