Nutritional properties of Fennel
Energy :
345.00 Kcal / 100g
Category : Spices & Sauces
Group : Basic Spices & Condiments
Composition And Nutritional Value :
Fennel is a flowering plant whose seeds are commonly used as a spice. It contains essential oils, particularly anethole, which gives it its licorice-like flavor. Fennel seeds are a rich source of dietary fiber, antioxidants, vitamins (such as vitamin C, vitamin A, and several B-vitamins), and minerals like calcium, iron, magnesium, and potassium. It is low in calories and also provides a small amount of protein.
Health Benefits :
Fennel is known for its digestive benefits. It can help relieve bloating, indigestion, and gas due to its carminative properties. Fennel is also thought to support heart health by lowering cholesterol levels and improving blood circulation. It has anti-inflammatory, antioxidant, and antimicrobial effects and may help regulate blood sugar, reduce the risk of certain cancers, and improve skin health. Fennel is also used traditionally to promote lactation in nursing mothers.
Culinary Uses :
Fennel is a versatile ingredient used in various cuisines, particularly Mediterranean, Indian, and Middle Eastern. Fennel seeds are often used in spice blends such as garam masala and in dishes like curries, soups, and stews. They can be used whole or ground, and their sweet, licorice-like flavor complements both savory and sweet dishes. Fennel bulbs can also be sliced and used raw in salads, or cooked in vegetable dishes, while fennel fronds can be used as an herb for garnish.
Types :
There are two main types of fennel: sweet fennel (Foeniculum vulgare), which is used for its aromatic seeds, and Florence fennel (Foeniculum vulgare var. azoricum), which is cultivated for its large, bulbous root that can be eaten raw or cooked. The sweet fennel variety is typically used for its seeds in cooking, while Florence fennel is popular for its mild flavor and crunchy texture.
Shopping And Storage Tips :
When buying fennel seeds, look for whole, dry seeds with a strong, fresh aroma. Store fennel seeds in an airtight container in a cool, dry, and dark place to preserve their flavor for up to a year. Fennel bulbs should be firm and free of blemishes. They can be stored in the refrigerator for up to a week. Fennel fronds should be used fresh and can be stored in the fridge for a few days in a damp paper towel.
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