How to Add Juice Fennel to Your Diet: Benefits and Recipes

  • Date: September 6, 2022
  • Time to read: 6 min.

If you are looking for a new way to add flavor and nutrients to your diet, you should consider adding juice fennel. This delicious vegetable is packed with vitamins, minerals, and antioxidants that can improve your health in many ways. In this blog post, we will discuss the benefits of juice fennel and provide some recipes that you can try at home!

With an excellent array of essential nutrients, fennel supports bone strength, heart rate, and lower cholesterol, among other benefits. It also helps the immune system work better and reduces inflammation. The real benefit of fennel juice comes from a special phytonutrient called anethole.

What is Fennel?

Green fennel juice

Fennel is a vegetable that looks like a bulb and is white-green in color. It has green stems and fronds. Some types of fennel, like Florence or Finocchio, are used as vegetables, but you can also buy fennel as a herb with dill-like leaves. As a member of the Apiaceae (carrot) family, it is grown for its edible shoots, leaves, and seeds. It has a strong anise flavor, which makes it an attractive and versatile ingredient.

Health Benefits of Fennel

Both the crunchy, flavorful bulb and the fragrant seed pods of the fennel leaf are very healthy and may offer a lot of great health benefits. If you add them to your eating plan, they may help your heart, reduce swelling, curb your food cravings, and even prevent cancer. 

Helps maintain a healthy heart

Fennel juice has been shown to help maintain a healthy heart. This juice is high in potassium, which helps to keep the heart beat regular and prevent arrhythmias. In addition, fennel juice is a good source of magnesium, which is needed for proper muscle function. Magnesium also helps to prevent strokes by keeping the blood vessels relaxed and preventing clots from forming. Furthermore, fennel juice contains antioxidants that help to protect the heart against damage from free radicals. These nutrients work together to keep the heart healthy and functioning properly.

Helps support healthy skin

Its antiseptic properties keep germs and bacteria away, and its anti-inflammatory attributes effectively lessen acne swelling. Compounds like limonene, anethole, and myrcene in it are especially good at treating acne. Beta-carotene is in fennel, and the body turns it into vitamin A. It also has micronutrients, which really is important for making collagen and repairing tissues.

Helps assist in reducing inflammation

Fennel and its seeds can be used in many ways in the kitchen, but they can also be good for your health. They may have anti – oxidative, anti-inflammatory, and antimicrobial properties. Fennel may assist in reducing inflammation because it is full of antioxidants, including vitamin C and plant flavones such as quercetin. Several long-term diseases are less likely to happen if you eat a lot of different kinds of foods that are high in these protective polyphenols.

Helps aid weight management

Fennel has a lot of fiber, which makes you feel fuller for longer. This makes you less likely to give in to cravings and eat too much. This makes people eat fewer calories, which helps them lose weight. It may effectively lessen fat storage by making it easier for the body to take in vitamins and minerals.

Helps improve the symptoms of anemia

Anemia is caused by a lack of iron, which is among the most prevalent nutrient deficiencies around the world. Foods that are high in vitamin C, like fennel, and foods that are high in iron can help the body absorb nutrients better when they are eaten together. Folate, which is important for making healthy red blood cells, is found in a lot of fennel. Symptoms of anemia may get better if you eat more foods that are high in folate. Folate is another important nutrient to eat when you’re pregnant.

Helps improve digestion

People in many places consume a small amount of fennel after eating to help with digestion and get rid of gas. Fennel has been proven to aid with metabolism by relieving pain in the bowels and lowering the number of bacteria that cause gas.

Is fennel safe for everyone?

Even though it’s probably safe to eat fennel and its seeds, taking them as a supplement in higher doses may interact with some medications and isn’t safe for pregnant women. Patients with asthma and other kinds of allergies should not eat fennel seeds. Experts believe that fennel seeds can even cause stomach cramps in individuals who are allergic to them.

Fennel Juice for Digestive Health

You can get juice from the whole plant. Wash and slice into pieces that will fit in a hopper and juice it or blend it with your favorite juicer or blender. 

Many vegetable juices taste better with fennel in them, but don’t get too excited. Not everyone will like the clean taste of licorice. Just like with other vegetables with stronger flavors, it’s best to start with a small amount so your taste buds can get used to it.

nutritious fennel juice

Fennel Juice Recipes

1. Cucumber Lemon, Fennel Juice

Serving: 1

Calories: 132

Ingredients: 

  • 1/3 fennel bulb
  • 2 apples
  • ½ cucumber
  • 2cm unwaxed lemon

Procedure:

1. Wash the fruits and vegetables thoroughly under running cold water to get rid of any dirt. Leave the green leafy top on. If you have a lemon that hasn’t been waxed, leave the skin on. 

2. If the lemon has been waxed, remember to peel off the top layer of skin.

3. Juice these ingredients and let it run into a sizable measuring jug.

4. After you clean your juicer, you can drink your juice.

2. Cucumber Fennel Juice

Serving: 4

Calories: 125

Ingredients: 

  • 3 cups kale (or any greens of choice)
  • 2–3 medium apples (we used Fuji)
  • 2 large cucumbers
  • 1 head of celery
  • 1 fennel bulb
  • 1/2 bunch (1 cup) parsley
  • 1-inch fresh ginger root
  • 1 lemon*

Procedure:

1. All of the food should be washed well before it is used. Cut up all the fruit and vegetables into medium-sized to small parts.

2. Use the juicer on all of the ingredients. If you want, pour the extract over ice and enjoy!

3. Put each of the ingredients and 2 cups of water into your blender. Mix for 1 minute, or until the mixture is smooth. 

4. Set a huge piece of muslin cloth or a non dairy milk pack above a large mixing bowl and pour the mixture through it to strain. 

5. Gently squeeze the soft cloth or nondairy milk bag to get the juice out. 

6. If you use a food processor, the extract may come out a little warm. 

7. If you want it cold, you can put ice or put it in the fridge for just an hour or so.

3. Fennel and Apple Juice

Serving: 1

Calories: 105

Ingredients: 

  • 1 bunch of spinach, washed (10 ounces)
  • 1 bunch of mint
  • 1 cucumber
  • 2 green apples, cored
  • 1 fennel bulb
  • 1/2 lemon

Procedure:

1. Put the ingredients in your juicer in the order shown above.

2. Drink it right away at room temperature or over ice for the best taste.

3. It will last 3 days in an airtight container.

4. Apple, Carrot, Ginger and Fennel Juice

Serving: 2 1/2

Calories: 125

Ingredients: 

  • 360 ml (1½ cup) apple juice
  • ½ lemon, peeled
  • 130 g (1 ) medium oranges, peeled, quartered
  • 6 g (1 Tablespoon) fresh ginger root, sliced
  • 240 g (2 medium) carrots
  • 90 g (1 cup) fennel bulb, sliced
  • 130 g (1 medium) apple, cored, halved
  • 260 g (2 cups) ice cubes

Procedure:

1. Put all of the ingredients in the blender in the order given, and make sure the lid is on tight.

2. Start the machine and make it go as fast as it can.

3. Mix for 60 seconds, or until you get the right consistency.

4. Serve it as is or with ice.

5. Orange, Fennel, Apple, and Beetroot Juice

Serving: 1

Calories: 128

Ingredients: 

  • 1 fennel bulb
  • 2 beetroots, peeled
  • 2 apples
  • 1 orange, skinned

Procedure:

1. Put the ingredients in your mixer in the order they are enumerated in the Ingredients.

2. About 300ml of tasty juice should come out of this.

3.Have it as is or with ice.

Conclusion

People often eat fennel because it tastes like licorice and is good for their health. A lot of people are also using it as a cure. It is a vegetable that is full of nutrients and can be a part of a healthy, well-balanced diet. Each of its parts can be used in many ways, such as to season food or to make tea.  It’s crucial to remember that one food can’t keep you from getting sick or boost the immune system, but a varied, healthy diet can. Good health comes from eating a variety of fresh foods.

Juice fennel is a great way to enjoy the taste of this delicious and nutritious vegetable. Whether you drink it straight up or add it to another juice, smoothie, or recipe, you’re sure to love the flavor and health benefits of this underrated superfood. Have you tried juicing fennel? What are your favorite recipes?

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