Fennel is extremely he althy and helps with digestive problems. Even babies benefit from this effect. But what makes him so he althy?
When it comes to a digestion-friendly diet, fennel should definitely not be missing. The spicy tuber is so gentle on the digestive tract that it is even suitable for babies. Fennel milk and fennel tea are therefore among the he althiest baby foods in the world. And fennel can also reliably help adults with digestive problems.
In the Middle Ages, the famous herbalist Hildegard von Binge declared fennel (Foeniculum vulgare) to be her favorite vegetable. The abbess and nutrition expert is regarded as a co-founder of modern nutrition and knew a number of he althy classics from spelled to turmeric. Hildegard saw fennel and fennel seeds as ideal ingredients for digestive recipes. And more recent studies on the he alth effects of Foeniculum vulgare agree with the nun on this point.
A digestion-friendly kitchen classic
Fennel is not only known in western naturopathy. Indian medicine has also known the vegetable since ancient times as an important component of he alth-related spice mixtures such as garam masala or mukhwas. Both spice recipes are known in the traditional Indian medicine of Ayurveda as a digestive and should be used here against
- Loss of appetite,
- bloating,
- gastrointestinal spasms,
- Constipation
- and bloating
help. In Europe, fennel seeds have always been used in addition to spice mixtures such as bread spices to promote digestion. Together with aniseed, for example, they are aromatic herbs, an important main ingredient in digestive schnapps and gastrointestinal teas. As a vegetable, steamed fennel is also an easily digestible accompaniment to traditional fish and meat dishes.
Fennel also has a special meaning in gynecology. For example, breastfeeding mothers are recommended to drink fennel tea daily to stimulate milk production. The spicy aroma of the fennel seeds also passes into breast milk after consumption and makes it particularly tasty for infants. And even notorious digestive problems in infancy such as flatulence or gastrointestinalFennel tea and fennel honey are excellent for curing cramps.
Fennel - Nutritional Values and Medicinal Herbs
What makes fennel so he althy is, on the one hand, its rich content of vitamins and minerals. Above all, the valuable mineral s alts as well as potassium and magnesium in Foeniculum vulgare are incredibly important for the smooth running of the digestive processes. In addition, the fennel bulb contains large amounts of fiber, which stimulate intestinal peristalsis and thus also benefit digestion.
A number of essential oils are also found in fennel. The bitter substance fenchone is named directly after the fennel. Its bitter taste gives digestive liquors such as bitters their characteristic bitter taste. As the main component of fennel oil, fenchone also has an expectorant, secretion-promoting, immune-enhancing and antispasmodic effect on the gastrointestinal tract. In addition, fenchone is said to have an antibacterial and antifungal effect.
Among the amino acids in Foeniculum vulgare, glutamic acid in particular is a guarantee of he althy digestion. With 2.96 g per 100 g, it has the largest amino acid content in fennel and thus actively supports the digestive effect of the tasty tuber.
Nutrients of fennel at a glance
| Nutrient | Salary per 100 g |
|---|---|
| Calories / Energy Carbohydrates of which fiber Fat Protein | 345 kcal 52.29 g 39.8 g 14.87 g 15.8 g |
| Vitamins
Vitamin A (Retinol) |
7 µg |
| Minerals and trace elements
Iron |
18.54mg |
| Amino Acids
Alanine |
0.79g |
Tips for preparing fennel
Since fennel contains numerous heat-sensitive nutrients, it should be cooked or steamed very gently if possible. Raw consumption, for example as a fennel salad, is also conceivable. Fennel seeds have a particularly high content of healing essential oils, which is why you should preferably use them for specific he alth applications.
For example, a delicious digestive tea or fennel honey can be made from fennel seeds. It is also possible to produce bitters with aniseed and fennel seeds. And even as a spice for hearty sauces, soups and pastries you can use the seeds of the fennel wonderfully. A special tip is fennel spice for Asian dishes like curry.