Fennel

Fennel

PRIMARY MICRO NUTRIENTS Vitamins C, K, Potassium, Phosphorous, Iron, Copper, Manganese
SECONDARY MICRO NUTRIENTS Vitamins A, B3, B5, Folate, Magnesium, Molybdenum, Calcium
NUTRITIONAL HIGHLIGHTS and NOTES  Digestion aid, Anti-cancer phytonutrients
FUNCTIONAL BENEFITS
  • Antispasmodic – relives intestinal spasms or cramps
  • Carminative – relieves or expels gas
  • Stomachic – strengthens and tones stomach; relieves and soothes pain
PHYTONUTRIENTS
  • Phyto-estrogens – female problems e.g. menopause; anti-cancer
  • Coumarins – e.g. anethole: reduces inflammation, prevents cancer development by shutting down biological signalling mechanisms
PLANT FAMILY Umbelliferae. Related to: Carrots, Celery, Parsnips, Parsley, Dill
DANGERS  None!
RDA Fennel, bulb and leaves, raw % RDA
Nutrient Unit per 100g
Water g 3700 90.21 2.4%
Energy kcal 2600 31 1.2%
Protein g 90 1.24 1.4%
Total lipid (fat) g 87 0.2 0.2%
Carbohydrate, by difference g 224 7.3 3.3%
Fiber, total dietary g 38 3.1 8.2%
Sugars, total g 3.93
Minerals
Calcium, Ca mg 1000 49 4.9%
Iron, Fe mg 8 0.73 9.1%
Magnesium, Mg mg 420 17 4.0%
Phosphorus, P mg 700 50 7.1%
Potassium, K mg 470 414 88.1%
Sodium, Na mg 52
Zinc, Zn mg 11 0.2 1.8%
Copper, Cu mg 0.9 0.066 7.3%
Manganese, Mn mg 2.3 0.191 8.3%
Selenium, Se µg 55 0.7 1.3%
Vitamins
Vitamin C, total ascorbic acid mg 90 12 13.3%
Thiamin mg 1.2 0.01 0.8%
Riboflavin mg 1.3 0.032 2.5%
Niacin mg 16 0.64 4.0%
Pantothenic acid mg 5 0.232 4.6%
Vitamin B-6 mg 1.7 0.047 2.8%
Folate, total µg 400 27 6.8%
Choline, total mg 13.2
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, RAE mcg 900 48 5.3%
Vitamin E, total mg 15 0.58 3.9%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 62.8 52.3%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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