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TurmeriX® | The Benefits of Fennel

Welcome back to our series of articles as we deep dive into the individual ingredients that make up the TurmeriX® blend. Each ingredient was chosen to be part of the blend for its unique individual properties and for its complementary synergy when mixed with other powerful natural ingredients. One ingredient on its own cannot do it all, but when taken together that is where the effectiveness happens!

This week our in-depth look is at Fennel!

Fennel seeds contain numerous flavonoid antioxidants and may help to remove harmful free radicals from the body, creating protection from illnesses such as infection, aging and degenerative neurological diseases. Fennel seeds are a rich source of dietary fibre and bind to bile salts, which are produced from cholesterol and decrease their re-absorption in the colon.

So… What is Fennel?

Fennel is a vegetable which has numerous health benefits and is known for its licorice-like flavour. Fennel is part of the Umbellifereae family- its close “cousins” are the familiar carrots and dill! It is a perennial herb with feathery leaves, yellow flowers, and a white bulb. Its leaves are similar to dill, producing a fruit (seed). Fennel bulb has a comparable texture to celery and is great raw or cooked. The fennel bulb, leaves and seeds are popular in cooking. Fennel is a rich source of protein, fibre, calcium, vitamin C, magnesium, iron, potassium and so much more!

Traditionally fennel has been used to treat ailments, such as- arthritis, colic, constipation, insomnia, and fever to name a few.

Fennel as an Antioxidant

Fennel fruits are rich in phenolic compounds, which have antioxidant properties. The phenolic compounds (such as rosmarininc and caffeoylquinic acid) may prevent chronic diseases caused by oxidative stress. Flavonoids are an important part of fennel that may assist with anti-inflammation and antibacterial properties.  Anethole is an active plant compound known for its antimicrobial and antioxidant properties. The anethole is extracted from fennel oil and lends to giving fennel its robust aroma and flavour. The fennel bulb is an excellent source of vitamin C. Vitamin C is a water-soluble antioxidant that may defuse free radicals. Free radicals may cause cellular damage such as joint pain (which can be attributed to inflammation).

Fennel for Bone Health

Along with regular exercise (which is recommended for good bone health), magnesium is also important for bone health. There have been studies showing women with osteoporosis increasing bone mineral density by taking a daily magnesium supplement compared to others who did not take a supplement. Studies have shown half the population is not receiving the recommended daily allowance of magnesium for optimal health. Magnesium has also been shown in studies to be beneficial for good blood pressure management.

Fennel to Regulate Blood Pressure

Fennel seeds are a source of potassium. Potassium assists in controlling your heart rate and blood pressure. Diets high in magnesium, fibre and potassium are important when trying to manage a healthy blood pressure. Fibre in fennel may reduce cholesterol in blood and therefore may reduce risk of heart disease. Ayurvedic medicine has used fennel adjust blood pressure and enhance blood circulation for thousands of years. Studies have shown chewing fennel seeds helps increase nitrite in saliva. Nitrite may assist in maintaining blood pressure levels.

Fennel for Indigestion

Indigestion is common in today’s modern diets. Adding fennel to your diet may assist with reducing inflammation caused from indigestion. Studies have shown fennel may assist the intestinal tract absorb nutrients from food. Fennel seeds contain oils that may relieve nausea and flatulence, especially if eaten after a spicy meal. Regular exercise is also beneficial for improving the digestive system. The fibre in fennel is beneficial to a healthy digestive tract. Anethole, a primary phytonutrient has been shown to reduce inflammation. It is one component in fennel seeds that may assist with relaxing the muscles and reducing the irritation on the intestines. It is common in many cultures to eat raw fennel seeds after a meal to aid in digestion. As an added bonus- chewing fennel seeds can freshen your breath!

 

Fennel is a natural inclusion into the TurmeriX® blend with all its amazing healthy benefits. As you have read, fennel is a nutritious and versatile vegetable which contributes to a healthy lifestyle. So next time you are looking for a change from peas or carrots try a side dish of fennel with your meal!

Check back our next article and discover Cinnamon; another important ingredient in your TurmeriX® blend!

 

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330619/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137549/

https://www.healthline.com/nutrition/fennel-and-fennel-seed-benefits#11

https://pubmed.ncbi.nlm.nih.gov/22447109/

https://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure

https://www.ajol.info/index.php/tjpr/article/view/93274

https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure#.W1H_UrgnaUl

https://food.ndtv.com/food-drinks/unveiling-the-health-benefits-of-fennel-seeds-1287281