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Fennel, a flavorful and aromatic herb, is a versatile ingredient used in various culinary dishes. It not only adds a unique taste to your meals but also provides several health benefits. One popular way to enjoy fennel is by boiling it. Boiling fennel is a simple and effective cooking method that retains most of its nutrients. In this article, we will provide you with a comprehensive nutritional table of boiled fennel, helping you understand its nutritional value.
Before diving into the nutritional aspects, let’s briefly discuss fennel’s overall health benefits. Fennel is a good source of vitamins, minerals, and antioxidants. It is low in calories and rich in fiber, making it an excellent addition to a balanced diet. Some benefits of fennel consumption include improved digestion, reduced inflammation, and increased immune support.
Now let’s explore the nutritional content of boiled fennel. The values mentioned below are based on a 100-gram serving of boiled fennel:
1. Calories: Boiled fennel contains approximately 31 calories. This low-calorie count makes it a great option for those aiming to maintain or lose weight.
2. Carbohydrates: The carbohydrate content of boiled fennel is around 7 grams per serving. These carbohydrates mainly comprise dietary fiber, which aids digestion and promotes a healthy gut.
3. Protein: Boiled fennel provides a small amount of protein, about 1 gram per serving. While not a significant source of protein, every little bit contributes to your overall protein intake.
4. Fat: Boiled fennel is virtually fat-free, with minimal traces. It is a great choice for those seeking to limit their fat intake.
5. Fiber: Fiber is an essential component for maintaining a healthy digestive system. Boiled fennel offers around 2.7 grams of dietary fiber per serving, aiding in digestion and promoting regular bowel movements.
6. Vitamins: Boiled fennel is a fantastic source of vitamin C, providing approximately 18.3 milligrams per serving. Vitamin C is crucial for immune function and acts as a powerful antioxidant, helping to protect cells from damage.
7. Minerals: This boiled herb is a great way to increase your mineral intake. It contains notable amounts of potassium, calcium, magnesium, and phosphorus.
Potassium plays a significant role in maintaining healthy blood pressure levels. Calcium is essential for bone health, while magnesium and phosphorus contribute to nerve and muscle function.
8. Antioxidants: Boiling fennel doesn’t significantly impact its antioxidant content. Fennel contains several antioxidants, including quercetin, rutin, and kaempferol, which help reduce oxidative stress and inflammation in the body.
Incorporating boiled fennel into your diet is a healthy choice due to its array of nutritional benefits. Its low-calorie nature, high fiber content, and abundance of vitamins and minerals make it a nutrient-dense addition to any meal. Moreover, its pleasant taste and versatility make it a delightful ingredient in salads, soups, stir-fries, and more.
In conclusion, boiled fennel is a fantastic addition to a well-balanced diet. With its low-calorie content, generous fiber supply, and various vitamins and minerals, it offers several health benefits. Understanding the comprehensive nutritional table provided in this article can guide you toward making informed dietary choices. So, why not add boiled fennel to your culinary repertoire and enjoy its nutritional advantages while savoring its delectable flavor?
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