Both fennel and its seeds are packed with nutrients. Here’s the nutrition for 1 cup (87 grams) of raw fennel bulb and 1 tablespoon (6 grams) of dried fennel seeds:

• Calories: 27
• Fiber: 3 grams
• Vitamin C: 12% of the RDI
  
• Calcium: 3% of the RDI
  
• Iron: 4% of the RDI
  
• Magnesium: 4% of the RDI
  
• Potassium: 8% of the RDI
  
• Manganese: 7% of the RDI

As you can see, fennel and fennel seeds are both low in calories but high in nutrients. Fresh fennel bulb is high in vitamin C, a water-soluble vitamin that is important for immunological function, tissue healing, and collagen formation. Vitamin C also functions as a powerful antioxidant in your body, preventing cellular damage produced by unstable molecules known as free radicals. Manganese is found in both the bulb and the seeds, and it is necessary for enzyme activation, metabolism, cellular defense, bone formation, blood sugar management, and wound healing. Aside from manganese, fennel and its seeds include potassium, magnesium, and calcium, all of which are important for bone health.

The antioxidants and strong plant components found in fennel and fennel seeds are among the most amazing advantages of fennel and fennel seeds. The plant's essential oil contains over 87 volatile chemicals, including the polyphenol antioxidants rosmarinic acid, chlorogenic acid, quercetin, and apigenin. Polyphenol antioxidants are effective anti-inflammatory agents with significant health benefits. According to research, persons who eat a diet high in antioxidants have a decreased risk of chronic illnesses such as heart disease, obesity, cancer, neurological disorders, and type 2 diabetes.

Furthermore, fennel seeds contain over 28 chemicals, including anethole, fenchone, methyl chavicol, and limonene. According to animal and in vitro research, the chemical compound anethole possesses anticancer, antibacterial, antiviral, and anti-inflammatory effects. Finally, the plant chemical limonene has been demonstrated to protect rat cells from harm induced by some chronic illnesses by combating free radicals.

Fennel seeds may not only add depth and flavor to your meals, but they can also help you lose weight. A study of 9 healthy women found that those who drank 8.5 ounces (250 ml) of fennel seed tea before eating lunch felt considerably less hungry and consumed fewer calories than those who drank a placebo tea. Anethole, a significant component of fennel essential oil, may be responsible for the plant's appetite-suppressing properties.

However, in another trial of 47 women, those who took 300 mg of fennel extract daily for 12 weeks gained only a little amount of weight when compared to a placebo group. They also did not see a decrease in appetite. Research in this area is contradictory, and additional research is needed to properly understand fennel's possible appetite-suppressing qualities.

Eating fennel and its seeds may boost heart health in a variety of ways because they are high in fiber, a nutrient that has been found to lessen some heart disease risk factors such as high cholesterol. A 1-cup (87-gram) portion of raw fennel bulb has 3 grams of fiber, which accounts for 11% of the Daily Reference Value (DRV). Fiber-rich diets have been linked to a lower risk of heart disease. A meta-analysis of 22 research found that eating more fiber reduced the risk of heart disease. Heart disease risk is reduced by 9% for every additional 7 grams of fiber ingested per day.

Fennel and its seeds also include minerals such as magnesium, potassium, and calcium, all of which help to keep your heart healthy. For example, incorporating potassium-rich foods in your diet may help lower high blood pressure, which is a risk factor for heart disease.

Fennel's diverse plant components may help protect against chronic illnesses, including some malignancies. One of the key active components in fennel seeds, anethole, has been proven to have cancer-fighting capabilities. Anethole inhibited cell growth and triggered apoptosis, or programmed cell death, in human breast cancer cells, according to one test-tube research. In another test-tube investigation, fennel extract inhibited the spread of human breast cancer cells and caused cancer cell death.

Animal studies indicate that seed extract may protect against breast and liver cancer. Although these findings are encouraging, human trials are required before fennel or its extract may be suggested as an alternative cancer therapy.

Fennel contains galactogenic qualities, which means it helps enhance milk production. According to research, specific substances found in anethole, such as dianethole and photo anethole, are responsible for the plant's galactogenic effects. Fennel may boost milk production and prolactin levels in the blood, which is a hormone that tells the body to create breast milk.

Other studies, however, revealed no influence on milk secretion or infant weight increase. Infants whose moms consumed fennel lactation teas experienced negative side effects such as low weight growth and difficulties eating. For these reasons, nursing mothers should seek the advice of their healthcare professionals before taking fennel to boost milk production.

Chewing fennel seeds after meals is a popular practice, particularly in the Indian Subcontinent. This has been done for many years since it is believed to aid digestion and eradicate foul breath.

Some of the components in fennel essential oil are likely stimulants, since they promote the production of digestive and gastric fluids, decrease inflammation in the stomach and intestines, and promote adequate nutritional absorption from meals. Furthermore, it can relieve constipation and protect the body against a variety of intestinal problems caused by obstruction. It is also anti-acidic (basic) and is widely used in antacid medicines. It is also utilized as the key ingredient in numerous appetizers in the culinary world.

Because of the carminative qualities of the aspartic acid present in fennel, it is often used as an antiflatulent. Many people, from newborns to the elderly, can benefit from its extract to decrease flatulence and remove excess gas from the stomach. It is often used in drugs to treat babies and young children with non-ulcer dyspepsia and flatulence.

In Ayurvedic medicine, fennel seeds, especially when powdered, are supposed to work as a potential laxative. The roughage helps empty the bowels, while the stimulating impact keeps the intestines in regular peristaltic motion, promoting excretion. Fennel is also often used to treat stomach discomfort, diarrhea, irritable bowel syndrome (IBS), and other digestive problems.

According to a study published in the Journal of Hypertension, fennel is a high source of potassium, which is an essential component in your systems and is required for a variety of crucial functions. One of potassium's properties is that it is a vasodilator, which means that it relaxes the tension in blood vessels, lowering blood pressure. High blood pressure is linked to a variety of health problems, including heart disease, stroke, and atherosclerosis.

Furthermore, for diabetics, blood pressure disorders can make managing insulin and glucose levels challenging, as well as the source of many potentially fatal complications. A cup of fennel bulb in your daily diet can boost your potassium levels and all the advantages that come with it.

Potassium, which is abundant in fennel bulbs and seeds, is an electrolyte, which means it helps improve electrical transmission throughout the body. According to a 1939 study published in the Yale University School of Medicine. This includes connections within the brain, which functions as a virtual switchboard for electric currents. Through this property, potassium can aid improve brain function and cognitive capacities. Fennel is also a vasodilator, which means that more oxygen reaches the brain and neuronal activity can operate well.

Fennel can help treat diarrhea caused by bacterial infections since it contains components like anethol and cineole that have disinfectant and antibacterial activities. Some amino acids, such as histidine, can help with digestion and digestive system function, hence reducing diarrhea caused by indigestion. Fennel has traditionally been used to treat diarrhea by indigenous societies.