From a botanical point of view, the fennel belongs to the Umbelliferae family. A typically winter vegetable rich in active ingredients that give it extraordinary properties for health, especially for the intestine, also perfect for those who want to lose weight and deflate legs and abdomen.
thing contains
According to the Food composition tables elaborated by the Crea experts, a portion (200 g) of raw fennel contains:
- Water (186.4 g)
- Energy (30 kcal)
- Proteins (2.4 g)
- Available carbohydrates (3 g)
- Soluble sugars (3 g)
- Fibra totale (4.4 g)
- Sodio (8 mg)
- Potassium (788 mg)
- Calcium (90 mg)
- Magnesio (32 mg)
- Phosforo (78 mg)
- Ferro (0.8 mg)
- Rame (0.20 mg)
- Zinco (1.74 mg)
- Selenio (1.8 μg)
- Thiamine (0.04 mg)
- Riboflavina (0.08 mg)
- Niacina (1 mg)
- Vitamina C (24 mg)
- Vitamina A retinolo equivalente (4 μg)
Benefits for health
Generally loved by young and old, fennel – like all vegetables – is a very healthy food. From the food composition tables stands out a very high water contentwith a reduced quantity of almost absent proteins and fats, and a moderate percentage of mineral salts, among which the sodium content (4 mg%) and sugars stands out.
Its major action is carried out at the level of the intestinethanks to its numerous aromatic active ingredients including anitol and fenicone, which give it evident digestive properties. In fact, it has the ability to improve the digestibility of structurally complex foods such as meat, fish and legumes, contributing to deflate the belly (anti-meteoric and anti-fermentative effect), especially when it is eaten cooked, as the heat causes the destructuring of the fibrous structure and the cellulose component.
Its soothing and refreshing action also makes this vegetable an ideal food for those suffering from gastritis.
Eaten raw and without condiments, it is pleasant for its crunchy texture and for the particular sweetish and aromatic flavor. Eaten in this way it performs its diuretic action to the maximum, helping to fight the water retention and deflating the legs.
But its purifying properties do not end there, because it has the ability to also act on the liver and on detoxification systems by regulating and improving liver function.
Being rich phytoestrogensnatural estrogenic substances, fennel also has a balancing effect on female hormone levels: it can in fact promote the regularization of the menstrual cycle, has galactogogic properties (it promotes and increases milk production) and can help prevent breast cancer.
Meanwhile, scientists are studying its potential beneficial effects also against more troublesome symptoms of menopause, from hot flashes to insomnia. A small study conducted in Iran of 79 Iranian women between the ages of 45 and 60, and published in the journal Menopause, revealed that consuming fennel twice a day improves menopausal symptoms, compared to placebo, which has minimal effects. Thanks to its phytoestrogenic properties.
Taken at the end of a meal, on the other hand, it protects oral healthas its fibrous structure helps to clean teeth and gums.
Uses in cooking and recipes
Fennel is a vegetable extremely versatile in the kitchen as it can be used both raw and cooked to prepare delicious recipes.
Among the raw preparations, a great classic generally loved by all is the fennel salad and orangesa delicious and appetizing side dish – but also ideal as an appetizer – that is easily prepared and that adapts to any menu, both meat and fish.
A very tasty ingredient in soups and creams on winter evenings, the Cream of fennel it is a must try. It is a warm and creamy soup with a light and delicate taste, perfect for a detoxifying lunch or dinner.
Together with cheese and bechamel, fennel can then give life to gratins with an intoxicating taste: find out now how to prepare Fennel au gratin e i Fennel with mortadella following our advice step by step.
Finally, excellent also to combine with fish, as in Shrimp and fennel risotto: a first course of fish capable of combining the sweetness of shellfish with the freshness of fennel, helping to obtain a very tasty dish to eat when you don’t want to weigh yourself down. The secret of this recipe? Use fennel also in the preparation of the comic in order to enhance its aroma: lightness and taste guaranteed.