But aside from its delicious flavour, fennel also contains vitamin C, folate, potassium, magnesium, manganese, sulphur and the all-important fibre. In traditional folk medicine, fennel has been used to aid digestion, relieve vomiting, cramping or abdominal pains. It's even said to be a cure for flatulence, particularly the seeds (fennel seed tea, made by pouring boiling water over crushed fennel seed, can be used for the same effects). Fennel is even used in some cases to alleviate symptoms of IBS.

Fennel is credited with strengthening the immune system, lowering cholesterol levels, helping treat colon cancer, and reducing blood pressure. It is also said to help combat the toxic effect of food additives by bolstering the detoxing effects of the liver. Fennel also has antimicrobial, antibacterial, and anti-tumor properties, likely due to its impressive phytonutrient profile (see below).

And though it doesn't apply to me, fennel has been found to have hormone-like effects in aiding female health. According to Dr Cass Ingram, author of Lifesaving Cures, fennel has been traditionally used for "menstrual difficulties, bloating, ovarian disorders, and hot flashes". Don't worry though guys, fennel won't give you lady-like characteristics.

But, perhaps most impressive is fennel's unique phytonutrient profile. Fennel contains the flavonoids rutin and quercitin, as well as various kaempferol glycosides, which account for its strong antioxidant activity. In fact, extracts of fennel have been found to be as effective as BHT (butylated hydroxytoluene), a potentially carcinogenic anti-spoilage food additive, in its antioxidant activity.

The primary component of fennel's volatile oil is a phytonutrient called anethole. Anethole is a powerful anti-inflammatory and has been shown to prevent tumor formation. According to the World's Healthiest Foods site, researchers have come up with a theory of a biological mechanism that could explain these anti-inflammatory and anticancer effects. "This mechanism involves the shutting down of a intercellular signaling system called tumor necrosis factor (or TNF)-mediated signaling. By shutting down this signaling process, the anethole in fennel prevents activation of a potentially strong gene-altering and inflammation-triggering molecule called NF-kappaB. The volatile oil has also been shown to be able to protect the liver of experimental animals from toxic chemical injury".

Fennel is around from now into the autumn, so make sure to take advantage of its availability while you can. You don't want to pass up something so delicious and amazingly healthy for you!

Click here for my healthy recipe for fish with fennel in foil.


The Healthy Foodie is Doug DiPasquale, Holistic Nutritionist and trained chef, living in Toronto. You can email him with questions at dugdeep@gmail.com.