FENEL SEEDS HEALTH BENEFITS AND MINERALS

Posted in SPICES FOOD HEALTH BENEFITS AND MINERALS

Health benefits:

1.  Fennel symbolizes longevity, courage, and strength. In addition to its use as medicinal values, fennel has many health benefiting nutrients, essential compounds, anti-oxidants, dietary fiber, minerals, and vitamins.

2.  Fennel seeds indeed contain numerous flavonoid anti-oxidants like kaempferol and quercetin. These compounds function as powerful anti-oxidants by removing harmful free radicals from the body thus offer protection from cancers, infection, aging and degenerative neurological diseases.

3.  Like in caraway, fennel seeds too are rich source of dietary fiber. 100 g seeds provide 39.8 g of fiber. Much of this roughage is metabolically inert insoluble fiber, which helps increase bulk of the food by absorbing water throughout the digestive system and easing constipation condition.

4.  In addition, dietary fibers bind to bile salts (produced from cholesterol) and decrease their re-absorption in colon. It thus helps lower serum LDL cholesterol levels. Together with flavonoid anti-oxidants, fiber composition of fennel helps protect the colon mucus membrane from cancers.

5.  Fennel seeds compose of health benefiting volatile essential oil compounds such as anethole, limonene, anisic aldehyde, pinene, myrcene, fenchone, chavicol, and cineole. These active principles in the fennel are known to have antioxidant, digestive, carminative, and anti-flatulent properties.

6.  Fennel seeds are concentrated source of minerals like copper, iron, calcium, potassium, manganese, selenium, zinc, and magnesium. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the powerful anti-oxidant enzyme, superoxide dismutase.

7.  Furthermore, the seeds indeed are the storehouse for many vital vitamins. Vitamin A, vitamin E, vitamin C as well as many B-complex vitamins like thiamin, pyridoxine, riboflavin and niacin particularly are concentrated in these seeds.

Minerals:

Nutritive value per 100 grams

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

345 Kcal

17%

Carbohydrates

52.29 g

40%

Protein

15.80 g

28%

Total Fat

14.87 g

48%

Cholesterol

0 mg

0%

Dietary Fiber

39.8 g

104%

VITAMINS

Niacin

6.050 mg

37%

Pyridoxine

0.470 mg

36%

Riboflavin

0.353 mg

28%

Thiamin

0.408 mg

34%

Vitamin A

135 IU

4.5%

Vitamin C

21 mg

35%

ELECTROLYTES

Sodium

88 mg

6%

Potassium

1694 mg

36%

MINERALS

Calcium

1196 mg

120%

Copper

1.067 mg

118%

Iron

18.54 mg

232%

Magnesium

385 mg

96%

Manganese

6.533 mg

284%

Phosphorus

487 mg

70%

Zinc

3.70 mg

33.5%

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