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Fennel

Also indexed as: Finicchio, Sweete Anise

Fennel is known for its anise-like flavor and can be enjoyed cooked or raw.

This aromatic plant has pale, celery-like stems with emerald green, feathery foliage, and a characteristic anise-like flavor. Long prized in Italian cuisine, fennel is beginning to make its way into American cooking.

Varieties

Florence fennel, also called finocchio, has a broad, white, bulbous base and is sometimes called sweet anise. Common fennel is the variety that yields fennel seeds.

Buying and storing tips

Fennel can be found in the produce section of most health food stores, specialty markets, and supermarkets. Look for smallish bulbs and avoid those that are browning or cracked. The greens should be bright and fresh-looking. Cut off the greens and store the bulbs in a paper bag in the refrigerator for up to two days. Store the greens refrigerated and wrapped in plastic.

Availability

Fennel is available all year long, and is at its peak from September through February.

Preparation, uses, and tips

Wash the bulb and the greens just before using. Fennel can be cooked or eaten raw. Slice the bulb and braise slices in olive oil and broth, or use the greens as a garnish, like dill.

Nutritional Highlights

Fennel (raw, bulb), 1 cup (200g)
Calories: 27
Protein: 1.08g
Carbohydrate: 6.3g
Total Fat: 0.17g
Fiber: 2.7g
*Good source of: Potassium (360mg), and Vitamin C (10mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Asthma

Vitamin C, present in fruits and vegetables, is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity may influence the development of asthma symptoms. A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C.

Bruising

Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People who experience easy bruising may want to try eating more fruits and vegetables—common dietary sources of vitamin C.

Capillary fragility

Eating plenty of flavonoid- and vitamin C-rich fruits and vegetables helps to support the structure of capillaries.

High homocysteine

A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Stroke

Researchers have found an association between diets low in potassium and increased risk of stroke. However, the association of increasing dietary potassium intake and decreasing stroke mortality only occurred in black men and hypertensive men in one study. Others have found an association between increased risk of stroke and the combination of low dietary potassium plus high salt intake. Increasing dietary potassium has lowered blood pressure in humans, which by itself should reduce the risk of stroke; however, some of the protective effect of potassium appears to extend beyond its ability to lower blood pressure. Maintaining a high potassium intake is best achieved by eating fruits and vegetables.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.