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	Âµg	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	Âµg	400	27	6.8%
Choline, total	mg		13.2
Betaine	mg
Vitamin B-12	Âµg	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)	Âµg	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