Celery: Benefits, Nutrition and Recipe
Table of Contents
Celery is an important vegetable. It provides various nutrients and vitamins that can benefit your health, making it essential in any diet. Celery also has a unique taste to add variety to your meals. This blog will provide information about celery, its benefits, recipes with celery, and facts on nutrition aside from the nutritional properties of this healthy food item.
What Exactly Is Celery?
Celery, scientifically known as Apium graveolens, is a vegetable belonging to the Apiaceae family of plants. It’s an ancient vegetable, with reports indicating that fragments of it were discovered in the tomb of the Egyptian pharaoh “King Tutankhamun,” who died in 1323 B.C.
Celery was traditionally produced as a vegetable only in the winter and early spring. People ate it primarily to aid in “cleaning” and considered it to be a natural detox tonic that may help avoid illness.
It does seem to aid detoxification due to its hydrating characteristics and nutritious richness, as we all know.
Celery stalks are the most popular, although this vegetable’s green leaves and seeds are equally tasty and nutritious. The leaves, for example, are delicious in stir-fries and soups, and the seeds — which are available in whole seed form or as extract products — offer a long list of health advantages, including reducing inflammation and combating bacterial infections.
Is celery considered a superfood? Celery nutrition advantages include being an excellent source of vitamin K, vitamin C, potassium, folate, and vitamin B6 but not being as nutritionally dense as some other vegetables.
It’s also roughly 95% water, which explains why it’s so low in calories.
According to the United States Department of Agriculture, one cup of chopped, raw celery (about 100 grams) contains:
- Calorie Count: 16.2
- Carbs: 3.5 grams
- Protein: 0.7 grams
- Fat: 0.2 gram
- Fiber: 1.6 grams
- Vitamin K: 29.6 micrograms (37 percent DV)
- Vitamin A: 453 international units (9 percent DV)
- Folate: 36.5 micrograms (9 percent DV)
- Potassium: 263 milligrams (8 percent DV)
- Vitamin C: 3.1 milligrams (5 percent DV)
- Manganese: 0.1 milligrams (5 percent DV)
- Vitamin B6: 0.1 milligrams (4 percent DV)
- Calcium: 40.4 milligrams (4 percent DV)
- Riboflavin: 0.1 milligrams (3 percent DV)
- Magnesium: 11.1 milligrams (3 percent DV)
It’s also a good source of dietary fiber, particularly if you consume more than one cup at a time, which indicates it might help with digestion.
Its high water and electrolyte content — including roughly 80 milligrams of sodium per cup, which is rather high for a vegetable — might help avoid dehydration symptoms while also serving as a natural diuretic to relieve bloating.
What are the advantages of celery consumption? Here are some compelling reasons to include this vegetable in your diet:
1. May aid in the reduction of high cholesterol and blood sugar levels
Celery may have cholesterol-lowering properties owing to a unique chemical called 3-n-butylphthalide (BuPh), which has been shown to decrease cholesterol levels. Researchers think this vegetable has a slew of additional beneficial chemicals that are currently being investigated.
When rats were fed a high-fat diet for eight weeks, those who were given celery extract had considerably lower levels of lipids in their blood than the control group of rats who were not given celery extract. In addition, celery extract supplementation resulted in lower blood total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), and triglyceride (TG) levels in the group.
Furthermore, extracts from this vegetable have been shown to considerably lower plasma glucose levels in prediabetic people.
2. Has the Potential to Reduce Inflammation
Celery includes anti-inflammatories in the form of antioxidants and polysaccharides, particularly flavonoid and polyphenol antioxidants. Research promotes general health, particularly as people age, by combating free radical damage (also known as oxidative stress), which may cause cellular damage and inflammation.
According to researchers, the advantages of celery products are attributed to more than a dozen distinct kinds of nutritious components and antioxidants. phenolic acids like caffeic acid, ferulic acid, and flavanols like quercetin are among them.
Celery, because of its anti-inflammatory properties, may be effective in the treatment of a variety of illnesses that are worse by inflammation, such as:
- joint discomfort (such as from arthritis)
- Infections of the kidneys and liver
- diseases of the skin
- Irritable bowel syndrome (IBS) is a condition that affects
- and more
Flavonoids found in plant diets have even been linked to lower levels of inflammation in the brain.
3. May aid in the prevention or treatment of hypertension
Certain elements in celery are thought to help lower blood pressure by acting as a smooth muscle relaxant and facilitating calcium and potassium movement into and out of cells. Celery extract has also been shown to assist blood vessels to grow and contract, enhance blood flow, and improve overall heart function.
4. Can Aid in the Prevention of Ulcers
Because of a unique kind of ethanol extract that protects the digestive system lining, this vegetable may help prevent or lessen the onset of painful ulcers.
Celery has chemical elements such as flavonoids, tannins, volatile oils, and alkaloids, which researchers think nourish the stomach, colon, and intestines. These chemicals reduce the amount of stomach acid produced while simultaneously increasing the amount of protective mucus produced.
Celery extract may also considerably refill decreased levels of gastric mucus, which is essential in the stomach lining to prevent microscopic holes and openings from developing, according to a 2010 research published in the Journal of Pharmaceutical Biology.
5. It has the potential to protect the liver’s health
In one research, rats were given celery (together with chicory and barley) and had less harmful fat accumulation in their livers and better liver enzyme performance and blood lipid levels.
Researchers discovered that the more celery, chicory, and barley fed to the rats in this research, the better their liver function became.
6. It Might Help You Lose Weight
Celery is incredibly low in calories and may be an effective weight-loss diet due to its capacity to offer essential nutrients and control lipid (fat) metabolism.
It contains water and fiber, which may help you feel full by adding volume to your meals, in addition to its nutritional value, which includes antioxidants, electrolytes, vitamins, and minerals. Because whole celery has more fiber than celery juice, it may be the best alternative.
7. It may help with digestion and bloating
NBP, an odorless and oily chemical found in celery seeds, has a diuretic impact and aids in bodily detoxification. Urine volume was much higher when rats were administered celery extract compared to a control group in a research published in the Journal of Medicinal Foods noted above.
Celery’s digestive advantages are attributed in part to its diuretic properties and the fact that it improves circulation inside the intestines, which aids digestion and relieves bloating and puffiness caused by water retention. Studies also show that it may give polyphenols and fiber when used in vegetable juice, which may act as a prebiotic, promoting the development of beneficial bacteria.
“But doesn’t it include sodium?” you may wonder. One stalk of celery has around 35 milligrams of sodium, but this is a little amount in the grand scheme of things, particularly if you consume a well-balanced diet.
Most individuals on low-sodium diets may consume this vegetable as long as they don’t eat too much of it.
8. It has antimicrobial properties, which helps it fight infections
For ages, celery seeds have been used as a herbal medication with antibacterial properties. Celery products include antibacterial components, according to a 2009 study published in the Journal of Pharmacy and Pharmacology.
There’s some evidence that it may also help cleanse and slow germs’ development, boosting natural immunity against bacterial illnesses.
9. Can Assist in the Prevention of Urinary Tract Infections
Celery is good for treating bacterial infections in the digestive system and reproductive organs because it reduces uric acid and promotes urine output. Celery, like cranberries, is known to help prevent urinary tract infections (UTIs) and bladder issues, kidney difficulties, and potentially even cysts on reproductive organs.
10. It may have anti-cancer properties
Carrots, celery, fennel, parsley, and parsnips are all cancer-protective vegetables that include chemo-protective chemicals called polyacetylenes, which are found in celery. Polyacetylenes have been found in early trials to help decrease toxicity and prevent cancer development, including breast cancer, intestinal cancer, and leukemia.
Polyacetlynes contain various immune-boosting properties, including tumor-fighting properties that inhibit the proliferation of mutant cells. “Polyacetylenes have demonstrated numerous intriguing bioactivities, including anti-inflammatory, antiplatelet-aggregatory, cytotoxic, anticancer activity, as well as action against bacteria and mycoplasma,” according to academics from the Department of Agricultural Sciences at Aarhus University in Denmark.
That’s not all, however. Apigenin and luteolin, flavonoids found in celery, have been demonstrated to cause cancer cells to die.
How to Purchase and Store
The kind of celery most often produced and consumed in North America is “pascal,” although “celeriac” is more popular in Europe.
Do you want to start cultivating your own? It’s a long-season crop that’s difficult to manage since it requires consistent moisture and can’t handle heat well. However, it thrives in chilly, wet regions and may be found at any time of year, particularly in the autumn and winter.
Knowing that celery is one of the most chemically sprayed crops, go for organic celery wherever feasible to get the most health advantages while avoiding toxins and chemicals. Unfortunately, it’s generally treated with many kinds of pesticides, according to the Environmental Working Group’s “Dirty Dozen.”
Here are some pointers on where to get celery and how to store it at home:
- When selecting celery, look for sturdy, vivid green stems that aren’t too limber. Also, look for vividly colored green leaves that aren’t withering if the stalks still have their leaves connected.
- Do not wash the stalks straight soon after getting them home since this may hasten their deterioration. Instead, dry stalks may be stored in the refrigerator for five to seven days, wrapped in a paper towel if desired. Celery begins to become limp after this period, and its nutritional value dwindles.
- This vegetable should not be frozen since it quickly wilts and gets mushy once defrosted.
How To Make Use Of
When you go home from the grocery shop, here’s how to eat celery:
- To clean and cut it, start by removing the hard and white foundation.
- The leaves, like the stalks, are a wonderful source of vitamins and minerals, so don’t throw them away! Instead, the leaves may be saved and used in dishes like soups, stews, or sautés.
- After thoroughly rinsing the stalks and leaves to eliminate any dirt, cut the stalks into pieces.
How much celery should you consume daily? One cup of celery juice each day is a decent quantity, but you may need more if you produce celery juice often.
Steaming this vegetable is a better alternative than boiling, roasting, or blanching it since it preserves more antioxidants. However, celery components, such as flavonoids and polyphenols, are fragile nutrients that may be lost if cooked too long.
It’s best eaten fresh or simply cooked, like simmering for a few minutes to soften it.
Don’t know what to do with it once you’ve purchased some? Make a salad, an egg or tuna salad, a huge pot of soup, stir-fries, smoothies, or celery juice with some.
When dipped in hummus or another spread, it provides a healthful, low-calorie snack.
Side Effects and Risks
What makes you think celery is unhealthy for you? Although it’s not a common allergy, celery is one of a tiny group of foods linked to severe allergic responses in some people, akin to a peanut allergy.
When someone who is allergic to celery is exposed to its oils, it might result in life-threatening complications. In addition, celery seeds have the largest allergen concentration, which is not removed through cooking; therefore, anybody with a documented food allergy should avoid them totally.
If you are sensitive to oxalates, such as having a history of kidney stones, you may need to restrict how much of this plant you eat. If this is something that pertains to you, talk to your doctor about it.
- Celery has health advantages since it is high in antioxidants and helpful enzymes and vitamins and minerals, including vitamin K, vitamin C, potassium, folate, and vitamin B6.
- It’s been proved to improve heart health, decrease inflammation, combat ulcers, improve digestion, and reduce bloating, among other things.
- It’s an excellent vegetable for gut health, immunity, and more since it’s high in polyphenols, fiber, antibacterial qualities, and other chemicals.
- Tuna or egg salad, soups, drinks, and smoothies are all good places to start. While juicing is an option, it will result in a reduction in fiber consumption.
Frequently Asked Questions
What is the nutritional benefit of celery?
A: Celery has a lot of fiber which is the main source of its health benefits. Fiber helps to reduce the risk of heart disease and slows down digestion so that you feel full for longer periods at a time, leading to reduced calorie intake.
Is celery a Superfood?
A: Celery is a vegetable that grows from the ground and has been eaten by humans for centuries.
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