Celery is one of the most underrated vegetables in the world. Most people only think of it as a crunchy, salty snack. However, celery is packed with nutrients and has some incredible health benefits. Celery is a good source of vitamins A, B6 and C, as well as potassium and folate. It also contains important antioxidants that can help protect your body from disease. If you’re not eating enough celery, now is the time to start!
What Is Celery?
It is a type of vegetable that belongs to the Apiaceae family, which also includes carrots, parsley, and fennel. The scientific name of the celery plant is Apium graveolens. It is a biennial plant, meaning it takes two years to complete its life cycle. In the first year, celery grows leaves and roots. In the second year, it flowers and sets seeds. It is a cool-weather crop that is best planted in the spring and It takes about 100 days for celery to mature. It is typically harvested by hand and the main celery varieties are Pascal, Golden Self-Blanching, and Tango.
The plant has a long, fibrous stalk that is used in many different dishes. Celery can be eaten raw or cooked, and it is often used as a flavoring agent in soups and stews. In addition to its culinary uses, celery has many health benefits.
The vegetable is a good source of vitamins A and C, and it also contains a compound called luteolin, which has anti-inflammatory properties. Celery is also low in calories and contains a high amount of water, making it a good choice for people who are trying to lose weight.
Celery Nutrition Facts
Celery is a low-calorie, nutrient-dense food that offers a variety of health benefits. Each stalk of celery contains important vitamins and minerals, including vitamins A, C, and K, folate, potassium, and manganese. In addition, celery is a good source of fiber, which can help to regulate digestion and promote feelings of fullness. Plus, the antioxidants present in celery may help to protect against some chronic diseases.
100 grams of celery contain the following nutrients:
- 14 calories
- 3 grams carbohydrates
- 0.2 grams fat
- 0.7 grams protein
- 1.6 grams fiber
- 30 micrograms Vitamin K (30% of RDI)
- 36 micrograms Vitamin B9 – folate (13% of RDI)
- 449 IU Vitamin A (9% of RDI)
- 0.25 milligrams Vitamin B5 – pantothenic acid (8% of RDI)
- 260 milligrams potassium (7% of RDI)
- 0.1 milligrams Vitamin B6 (7% of RDI)
- 3.1 milligrams Vitamin C (6% of RDI)
- 0.1 milligrams Vitamin B2 – riboflavin (6% of RDI)
- 80 milligrams Sodium (5% of RDI)
- 40 milligrams calcium (4% of RDI)
- 0.1 milligrams manganese (3% of RDI)
- 24 milligrams phosphorus (2.5% of RDI)
- 11 milligrams magnesium (2% of RDI)
- 0.3 milligrams vitamin E (2% of RDI)
- 0.3 milligrams Vitamin B3 – niacin (1.5% of RDI)
- 0.13 milligrams zinc (1% of RDI)
- 0.02 milligram Vitamin B1 – thiamin (>1% of RDI)
- 0.4 micrograms Selenium (>1% of RDI)
- 0.03 milligrams copper (>1% of RDI)
- 0.2 milligrams iron (>1% of RDI)
- 270 micrograms Carotene, beta
Health benefits of celery
Celery is a low-calorie food that is rich in vitamins and minerals. It is an excellent source of dietary fiber, which is important for promoting gut health and preventing constipation. Additionally, celery contains lutein and zeaxanthin, two antioxidants that are linked to a reduced risk of age-related macular degeneration. Antioxidants are substances that scavenge harmful toxins from the body, and they have been linked to a lower risk of cancer and other chronic diseases.
Celery is also a good source of vitamin K, which is important for bone health. One cup of chopped celery provides 38% of the recommended daily intake of vitamin K. In addition to its nutritional benefits, celery is also a refreshing and hydrating food. It is 96% water by weight and can help to keep you feeling cool and hydrated during hot weather. For all these reasons, celery is an excellent addition to a healthy diet.
1. Helps to lose weight
Celery is an extremely low-calorie food that can be a valuable part of a weight-loss diet. It is an excellent source of nutrients, including antioxidants, electrolytes, vitamins and minerals. In addition, celery contains water and fiber that can help to make you feel full by adding volume to your meals.
Its fiber content also helps to regulate lipid metabolism, making it an ideal addition to any weight-loss plan. Including celery in your diet can help you reach your goals while still getting the vital nutrients your body needs. Although it is not a “negative calorie food” as it is claimed.
2. Lowers inflammation
Free radicals are molecules with unpaired electrons. They’re unstable and reactive, so they bind to other molecules in an attempt to stabilize themselves. This causes damage to cells, proteins, and DNA and it leads to inflammation.
Celery contains flavonoids, polyphenol antioxidants, and polysaccharides that have been shown to have anti-inflammatory effects. By preventing free-radical damage (or oxidative stress), which can cause cellular damage and inflammation, these support overall health, especially as someone gets older.
Flavonoids are a type of antioxidant found in many fruits and vegetables, including celery. They have been shown to have anti-inflammatory, antimicrobial, and anticancer effects. Polyphenols are another type of antioxidant found in celery that also has anti-inflammatory properties.
Nutritional researchers have identified more than a dozen different types of nutritional compounds and antioxidants in celery products that contribute to the overall health benefits of eating celery. These include ferulic acid, flavanols like quercetin, and phenolic acids like caffeic acid. Each of these nutrients offers unique health benefits, ranging from improved digestion to reduced inflammation.
A study found that rats given celery seed extract had significantly lower levels of markers of inflammation than those not given celery seed extract. The researchers concluded that the antioxidants in celery may be responsible for its anti-inflammatory effects.
Another study showed that people who ate a diet rich in flavonoids had a lower risk of developing inflammatory conditions such as Crohn’s disease, ulcerative colitis, and rheumatoid arthritis.
Celery is a versatile and nutritious vegetable that has been used for centuries in traditional medicine. Due to its anti-inflammatory properties, it is believed to be beneficial for treating a wide range of conditions that are made worse by inflammation. These include irritable bowel syndrome, gout, skin disorders, kidney and liver infections, joint pain, and more. Celery is high in antioxidants and phytochemicals, which are thought to contribute to its anti-inflammatory effects.
3. Prevents Ulcers
Celery has long been used as a natural remedy for indigestion, heartburn and other digestive problems. Now, new research suggests that this humble vegetable may also help to prevent or reduce the formation of ulcers.
Ulcers are painful sores that form in the lining of the stomach or intestines. They are usually caused by an infection with the Helicobacter pylori bacteria, but can also be the result of stress, spicy foods or excessive alcohol consumption.
Celery contains a special type of ethanol extract that is thought to be responsible for its ulcer-preventing properties. This extract helps to protect the lining of the digestive tract, reducing the amount of gastric acid that is released and increasing the level of protective mucus.
4. Helps prevent and fight cancer
Celery is an effective cancer-fighting tool due to its polyacetylene content. Polyacetylenes are chemo-protective compounds that have been shown to reduce toxicity and fight against cancer formation in early studies. These studies specifically looked at breast cancer, intestinal cancer and leukemia, and found that polyacetylenes were effective in reducing the formation of these cancers.
Polyacetlynes present in celery has shown to boost the immune system, including the ability to fight tumors by stopping the proliferation of mutated cells. In addition, they have an anti-inflammatory, cytotoxic, antiplatelet-aggregatory, and antibacterial effect. Also, they have an effect on mycoplasma, bacteria, and tumors. Furthermore, celery contains flavonoids (apigenin and luteolin), which can help kill cancer cells.
5. Protects the Liver
When it comes to liver health, celery is a true superfood. Celery has been shown in studies to aid in the removal of fat from the liver, and its nutrients safeguard the liver against harm. Celery, on the other hand, has been shown to promote the production of enzymes by the liver, which aids in fat and toxin removal from the body. Celery juice has also been found to increase circulation in the intestines, allowing for better movement and alleviating constipation. So if you’re looking to improve your liver health, make sure to add celery to your diet.
6. Helps lower blood sugar and high cholesterol
A healthy diet is important for maintaining normal cholesterol and blood sugar levels. Celery is a low-calorie vegetable that is rich in fiber and other nutrients. Some studies have shown that celery may help to lower cholesterol and blood glucose levels. In one study, rats that were fed a celery extract had lower levels of triglycerides and LDL cholesterol than rats that were not fed the extract.
In addition, 3-n-Butylphthalide (BuPh), a compound found in celery, has been shown to have lipid-lowering action. The mechanism by which celery may help lower high cholesterol is not fully understood, but it is thought that the BuPh in celery may help to reduce the production of cholesterol in the liver.
In another study, rats that were given celery extract had lower blood sugar levels after eating a high-sugar meal than rats that did not receive the extract. While more research is needed to confirm these effects in humans, adding celery to your diet may be a helpful way to improve your cholesterol and blood sugar levels.
7. Helps in treating hypertension
Hypertension, or high blood pressure, is a serious condition that can lead to heart disease, stroke, and other health problems. Although there is no cure for hypertension, there are ways to manage it and keep it under control.
One natural remedy that may help to lower blood pressure is celery. It is a good source of nutrients like calcium and potassium, which are known to help regulate blood pressure. Additionally, the compounds in celery known as phthalides have been shown to relax smooth muscle tissue and improve blood flow. If you’re looking for a natural way to help manage your hypertension, adding celery to your diet may be a good place to start.
8. Helps with urinary tract infections
Celery is a diuretic, which means it helps to flush out the urinary tract and remove bacteria and reduce the risk of infections. It helps to increase urine flow and reduce the stickiness of mucus, making it more difficult for bacteria to attach to the walls of the bladder.
In addition, it is fighting urinary tract infections by reducing uric acid and stimulating urine production. It’s believed to help flush bacteria from the urinary tract, preventing infection and help prevent kidney problems, cysts on reproductive organs, and bladder disorders.
9. Has antimicrobial properties that fight infestations
Celery has a long history of use as herbal medicine, and there is some evidence that it may have antibacterial properties. A recent report demonstrated that celery contains special antimicrobial components that may significantly purify and reduce the growth of bacteria. This suggests that celery may be effective in fighting bacterial infections and boosting immunity. Celery seeds are especially potent, so they may be particularly effective in fighting off infestations.
10. It aids in digestion and reduces bloating
Celery aids in digestion, due to the fact that it contains a compound known as NBP, which has diuretic effects. This means that it helps the body get rid of excess water, reduces bloating, and improves circulation within the intestines – all of which contribute to better digestion. In addition, celery seeds are also known to be effective in detoxing the body.
A study found that those who were given celery extract had significantly greater urine volume than the control group. This shows that celery can help flush out toxins and improve overall health.
Celery has also been found in studies to help with digestion and bloating; it can also be used in juice to provide fiber and polyphenols. Celery may have prebiotic-like effects, which means it supports the growth of beneficial probiotics. While celery does contain sodium, this is a small amount in the scheme of things and most people on low-sodium diets can still enjoy this veggie. Therefore, incorporating celery into your diet may be a nutritious way to improve your overall health.
Therefore, if you are looking for healthy food that can improve your digestion and detox your body, celery is a great option.
How to buy, store and use
When purchasing celery, look for stalks that are crisp and green with no yellowing or browning. The leaves should be fresh and perky, not wilted. Avoid any celery that looks slimy or mushy.
To store celery, trim off the ends and wrap the stalks in a damp paper towel. Place them in a plastic bag and store them in the crisper drawer of your refrigerator. Celery will stay fresh for up to two weeks if stored this way.
Once you’re ready to use the celery, cut off the ends and wash the stalks under cold water. When using celery in cooking, it is important to remember that the leaves are the most flavorful part of the plant. The stalks can be used as well, but they will have a milder flavor. For this reason, it is often best to use the leaves as a garnish or add them to soups and stews near the end of cooking.
Crunchy Celery is a versatile vegetable that can be used in a variety of recipes. For a simple side dish, try sauteing celery in butter or olive oil. Add a bit of garlic for flavor, and season with salt and pepper to taste.
For something a bit more elaborate, try braising celery in white wine. Start by sauteing the celery in a bit of oil, then add wine and stock. Cover the pan and cook until the celery is tender. Finish by adding a bit of cream and some chopped fresh parsley.
Celery also makes a great addition to soups and stews. Simply add it to the pot along with other vegetables like carrots and onions.
Celery can also be used in salads, either on its own or as part of a mix. And of course, don’t forget about classic dishes like celery sticks (use the celery stalks) with peanut butter or cream cheese dip. There are endless possibilities when it comes to recipes that include celery. So get creative and enjoy!
Risks and Side Effects
It is a healthy food that is low in calories and high in vitamins and minerals. However, celery can also cause some adverse effects in some people. The most serious reaction that can occur is an allergic reaction. It is among a small group of foods that has been shown to cause severe allergic reactions in some people(celery allergies). Celery oil can cause potentially fatal adverse effects in those who are allergic to it.
They contain the highest levels of allergenic content and are not destroyed during cooking, so they should be avoided by anyone with a known allergy to the food. Additionally, some people may experience gastrointestinal distress after eating celery, such as bloating, gas, or diarrhea. If you experience any adverse effects after eating celery, it is best to speak to a healthcare professional.
Celery is often overlooked as a healthy food option, but it is actually packed with nutrients and antioxidants that can have numerous health benefits. For instance, celery is a good source of vitamins A, C, and K, as well as potassium and folic acid. It also contains lutein and zeaxanthin, two important antioxidants that can help to protect the eyes from age-related damage. In addition, celery has been shown to lower blood pressure and cholesterol levels, and it may even help to reduce the risk of cancer. So next time you are looking for a healthy food option, don’t forget about celery!
By NutriWins team