Fennel
A number of different plants go by the name "fennel."
Fennel is crunchy and slightly sweet, adding a refreshing contribution to the ever popular Mediterranean cuisine. Most often associated with Italian cooking, be sure to add this to your selection of fresh vegetables from the autumn through early spring when it is readily available and at its best.
Fennel is composed of a white or pale green bulb from which closely superimposed stalks are arranged. The stalks are topped with feathery green leaves near which flowers grow and produce fennel seeds. The bulb, stalk, leaves and seeds are all edible. Fennel belongs to the Umbellifereae family and is therefore closely related to parsley, carrots, dill and coriander.
Ever since ancient times, fennel has enjoyed a rich history. The ancient Greeks knew fennel by the name "marathron"; it grew in the field in which one of the great ancient battles was fought and which was subsequently named the Battle of Marathon after this revered plant. Fennel was also awarded to Pheidippides, the runner who delivered the news of the Persian invasion to Sparta. Greek myths also hold that knowledge was delivered to man by the gods at Olympus in a fennel stalk filled with coal. Fennel was revered by the Greeks and the Romans for its medicinal and culinary properties.
Like many of its fellow spices, fennel contains its own unique combination of phytonutrients—including the flavonoids rutin,quercitin, and various kaempferol glycosides—that give it strong antioxidant activity. The phytonutrients in fennel extracts compare favorably in research studies to BHT (butylated hydroxytoluene), a potentially toxic antioxidant commonly added to processed foods.
A number of different plants go by the name "fennel."
Fennel is crunchy and slightly sweet, adding a refreshing contribution to the ever popular Mediterranean cuisine. Most often associated with Italian cooking, be sure to add this to your selection of fresh vegetables from the autumn through early spring when it is readily available and at its best.
Fennel is composed of a white or pale green bulb from which closely superimposed stalks are arranged. The stalks are topped with feathery green leaves near which flowers grow and produce fennel seeds. The bulb, stalk, leaves and seeds are all edible. Fennel belongs to the Umbellifereae family and is therefore closely related to parsley, carrots, dill and coriander.
Fennel is a versatile vegetable that plays an important role in the food culture of many European nations, especially in France and Italy. Its esteemed reputation dates back to the earliest times and is reflected in its mythological traditions. Greek myths state that fennel was not only closely associated with Dionysus, the Greek god of food and wine, but that a fennel stalk carried the coal that passed down knowledge from the gods to men.
Fennel is composed of a white or pale green bulb from which closely superimposed stalks are arranged. The stalks are topped with feathery green leaves near which flowers grow and produce fennel seeds. The bulb, stalk, leaves and seeds are all edible. Fennel belongs to the Umbellifereae family and is therefore closely related to parsley, carrots, dill and coriander.
Fennel's aromatic taste is unique, strikingly reminiscent of licorice and anise, so much so that fennel is often mistakenly referred to as anise in the marketplace. Fennel's texture is similar to that of celery, having a crunchy and striated texture.
The scientific name for fennel is Foeniculum vulgare.
Ever since ancient times, fennel has enjoyed a rich history. The ancient Greeks knew fennel by the name "marathron"; it grew in the field in which one of the great ancient battles was fought and which was subsequently named the Battle of Marathon after this revered plant. Fennel was also awarded to Pheidippides, the runner who delivered the news of the Persian invasion to Sparta. Greek myths also hold that knowledge was delivered to man by the gods at Olympus in a fennel stalk filled with coal. Fennel was revered by the Greeks and the Romans for its medicinal and culinary properties.
Fennel has been grown throughout Europe, especially areas surrounding the Mediterranean Sea, and the Near East since ancient times. Today, the United States, France, India and Russia are among the leading cultivators of fennel.
Unique Phytonutrients with Antioxidant and Health-Promoting Effects
Like many of its fellow spices, fennel contains its own unique combination of phytonutrients—including the flavonoids rutin,quercitin, and various kaempferol glycosides—that give it strong antioxidant activity. The phytonutrients in fennel extracts compare favorably in research studies to BHT (butylated hydroxytoluene), a potentially toxic antioxidant commonly added to processed foods.
The most fascinating phytonutrient compound in fennel, however, may be anethole—the primary component of its volatile oil. In animal studies, the anethole in fennel has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer. Researchers have also proposed a biological mechanism that may 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.
Antioxidant Protection and Immune Support from Vitamin C
In addition to its unusual phytonutrients, fennel bulb is an excellent source of vitamin C. Vitamin C is the body's primary water-soluble antioxidant, able to neutralize free radicals in all aqueous environments of the body. If left unchecked, these free radicals cause cellular damage that results in the pain and joint deterioration that occurs in conditions like osteoarthritis and rheumatoid arthritis.
The vitamin C found in fennel bulb is directly antimicrobial and is also needed for the proper function of the immune system.
Fiber, Folate and Potassium for Cardiovascular and Colon Health
As a very good source of fiber, fennel bulb may help to reduce elevated cholesterol levels. And since fiber also removes potentially carcinogenic toxins from the colon, fennel bulb may also be useful in preventing colon cancer. In addition to its fiber, fennel is a very good source of folate, a B vitamin that is necessary for the conversion of a dangerous molecule calledhomocysteine into other, benign molecules. At high levels, homocysteine, which can directly damage blood vessel walls, is considered a significant risk factor for heart attack or stroke. Fennel is also a very good source of potassium, a mineral that helps lower high blood pressure, another risk factor for stroke and heart attack. In a cup of fennel, you'll receive 10.8% of the daily value for fiber, 5.9% of the DV for folate, and 10.3% of the DV for potassium.
Fennel is an excellent source of vitamin C. It is also a very good of dietary fiber, potassium, manganese, folate, and molybdenum. In addition, fennel is a good source of niacin as well as the minerals phosphorus, calcium, magnesium, iron, and copper.
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Florence
Florence fennel, Foeniculum vulgare v. azoricum, is an annual plant commonly used as a vegetable. Also called "bulb fennel," Florence fennel grows about 3 feet high and has a thick, bulb-like base that resembles celery. The leaf stems of Florence fennel are an important ingredient in Italian cuisine. You can incorporate Florence fennel into a stir-fry, serve it boiled or steamed, or add slices of raw fennel to a salad. "Trieste" and "Zefa Fino" are two varieties of Florence fennel recommended by Washington State University Extension.
Sweet
Sweet or common fennel, Foeniculum vulgare, is a perennial plant grown as an herb as well as for its seeds. Sweet fennel can reach a height of 4 or 5 feet. In French and Italian cooking, fennel leaf is commonly added to sauces and mayonnaise. Fennel is also an ingredient in some kinds of breads, cakes and liquors.
Bronze
Bronze fennel or Foeniculum vulgare "Purpurascens" is a type of sweet fennel whose leaves have an attractive bronze cast. The plant is useful not only as an herb, but also as an ornamental in the flower garden. Bronze fennel is often planted in butterfly gardens, since it attracts butterflies and other beneficial insects. In particular, bronze fennel is an important host plant for the black swallowtail butterfly.
Fennel Seed
The term "fennel" also refers to fennel seed, which is actually the fruit of the plant rather than a true seed. The long, thin curved seeds vary in color from brown to light green, with the green seeds being considered the most valuable. Fennel seeds are used to add sweet anise-like flavor to the foods of many regional cuisines The seeds are also used as an ingredient in a wide range of products, including teas, soft drinks, curries, sausages, cough drops, laxatives and room sprays.
Protects the Liver
Fennel's seeds and roots may open liver pathways, ease liver inflammation and treat jaundice. The herb also protects the liver from toxins, according to a 2003 study by researchers from Yuzuncu Yil University in Turkey. Fennel's essential oil anethole protected liver cells from a toxin administered to laborary rats. The herb reduced levels of the toxin and bilirubin, a normal byproduct of expired red blood cell metabolism.
Inhibits Cancer Development
Fennel prevents cells exposed to carcinogens from mutating, according a 2010 study by researchers at Ain Shams University in Egypt. Fennel's water extract protected cells of laboratory mice from the developing the early stages of cancer. Researchers concluded the results warranted further studies exploring fennel's anti-cancer capacity.
Indigestion and Colic
Herbalists and naturopaths often recommend fennel tea to relieve indigestion, bloating, stomach cramps and gas. The University of Maryland Medical Center endorses fennel tea as a digestive aid, say fennel has antispasmodic and carminative--gas-reducing--properties. UMMC adds that the tea may help relieve colic in infants, but advises consulting a pediatrician before using it. In a clinical study conducted by Alexandrovich and colleagues and published in the July, 2003 issue of Alternative Therapies, researchers found that oil from fennel seeds worked better than a placebo in reducing colic symptoms in infants.
Use in Respiratory Tract Infections
Fennel tea, which has expectorant and antimicrobial qualities, has traditionally been used in herbal medicine to treat coughs, colds and upper respiratory tract infections. Natural Healing Guide says fennel tea is often used for alleviating symptoms of whooping cough, asthma, and bronchitis, and recommends using it as a gargle for sore throats. For anything other than minor respiratory infections, however, consult your doctor.
Menstrual Cramps
Fennel tea is a traditional remedy for menstrual cramps, and there is some scientific research supporting this use. In a clinical study conducted by Khorshidi and colleagues and published in the May 2003 issue of "Iranian Journal of Pharmaceutical Research," fennel essential oil worked as well as non-steroidal anti-inflammatory drugs in relieving menstrual cramping; researchers noted that a substance called anethole is probably responsible for fennel's pain-relieving and antispasmodic effects.
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