This neglected vegetable relieves anxiety and improves digestion

Fennel deserves its chance.

A flowering herb that belongs to the same family as carrots and celery, fennel is native to the Mediterranean and considered one of the oldest medicinal plants.

Today, science backs it up with a host of health benefits, providing a boost to your brain and your stomach—and you don’t have to wait for warm weather to eat it because it’s in season now.

A 2022 review found fennel to have “antiviral, antimicrobial, antioxidant, anti-inflammatory, anti-anxiety, gastro-protective, estrogenic, and cardiovascular, lipid, lipid, anti-mutagenic, anti-diabetic, anti-carcinogenic, hepatoprotective, and memory protective properties.

In terms of nutritional profile, fennel is an excellent source of potassium, sodium, phosphorus and calcium and is rich in antioxidants such as osmarinic acid, chlorogenic acid, quercetin and apigenin.

Antioxidants protect the body from the harmful effects of free radicals by strengthening cellular function and reducing oxidative stress.

Fennel is also high in dietary fiber. Essential for digestion, fiber nourishes the gut microbiota, promotes heart health, stabilizes blood sugar levels and supports weight management.

A new study from Stanford Medicine highlights the importance of dietary fiber, suggesting it may reduce cancer risk by altering gene activity.

Improved digestion

According to myth, Prometheus, who stole fire from the gods to give to man, hid the forbidden spark in a fennel stalk. Conveniently, fennel is used to quell the burning of an upset stomach.

All over the world, small amounts of fennel are consumed after a meal to support digestion and relieve gas. Fennel works its magic by reducing gut inflammation and reducing gas-causing gut bacteria.

In a 2022 study, fennel seed extract was shown to protect against gastrointestinal inflammation in mice.

Fennel has also been used to reduce pain and symptoms associated with inflammatory bowel disease (IBD), although experts say more research is needed to prove its efficacy.

Pain and anxiety relief

Studies show that fennel reduces the body’s production of oxytocin and prostaglandin, two hormones that can cause painful periods. Fennel seed oil has also been shown to ease colic symptoms.

In traditional medicine, fennel has long been used to treat anxiety.

A 2022 review suggests that fennel extract effectively treats and improves anxiety symptoms. However, most of the studies considered in the review presented small sample sizes or animal subjects. Experts note that more research is needed to assess the plant’s potency and potential.

While fennel can be found in supermarkets year-round, its peak seasons are late fall and winter. When choosing your superfood, and to ensure you can use it all for cooking, look for a firm, white bulb, a long stem and intact fronds. Fennel is equally beneficial whether eaten raw or cooked.

Fennel scales can easily be substituted for celery in soup recipes, and slicing the bulb and adding it to salads provides a complex, satisfying crunch.

If you’re looking for a delicious way to incorporate fennel into your dinner tonight, try this recipe for grilled shrimp and caramelized fennel.