The fennel is a fragrant Mediterranean vegetable from the celery family, with a mild flavor reminiscent of anise or licorice. Almost all its parts are edible: the onion, the lower white part eaten fresh, boiled or roasted; the green leaves used to decorate and add a delicate fragrance to salads, fish and stews; and the seeds used as a common spice in the world, especially in Indian, Italian and Mediterranean mixtures.
The main fennel season lasts from autumn to early spring (October-March). In winter it is fresh, crunchy and full of flavor. Yes, and lots of important nutritional values too.
Good for diet: 100 grams of fresh fennel has only 31 calories, which makes it a low-calorie vegetable suitable for weight loss menus. It is important to note that fennel seeds contain ten times more calories (about 345 kcal per 100 grams), but they also serve as an excellent source of protein, calcium and iron, and are therefore considered a nutritious supplement in moderate amounts.
Improves digestion and satiety: It contains about a gram of carbohydrates and about 3 grams of dietary fiber that contribute to improving the digestive processes and a prolonged feeling of satiety.
Contributes to blood pressure balance: The fennel is rich in potassium in the amount of 415 mg, an essential mineral that helps balance fluids in the body and maintain normal blood pressure.
Maintains the immune system: The fennel provides about 12 mg of vitamin C, a natural antioxidant that protects our immune system.
Contains lots of antioxidants that benefit general health: The fennel contains a variety of natural antioxidants, including polyphenols and carotenoids, which have anti-inflammatory activity that contributes to reducing swelling and encouraging normal digestive processes. Fennel seeds are even more concentrated in these values, but as mentioned – their caloric value is higher.
Protects the bone: It also has about 50 mcg of vitamin K, which is important for proper blood clotting and maintaining bone health.
The effect of cooking on the nutritional values
Cooking the fennel causes a partial loss of the heat-sensitive vitamin C, but it improves the absorption of some of the minerals and softens the fibers, which makes digestion easier.
On average: fresh fennel (100 g) – about 31 kcal, 3 g fiber, 12 mg vitamin C. Cooked fennel (100 g) – about 25 kcal, 2.5 g fiber, about 5 mg vitamin C
However, even after cooking, its significant nutritional contribution is preserved, especially fiber, potassium and vitamin K.
bottom line: The fennel is a fragrant, tasty and nutritious vegetable, low in calories, rich in fiber, minerals and vitamins. It adds freshness to winter dishes and lightness to summer salads, and it is recommended to include it in the daily menu. One fennel a day adds color, flavor and health, with few calories and a great nutritional contribution.
Michal Sukman, clinical dietitian, Maccabi Health Services