Doctors preach optimizing the health benefits of celery, and for a good reason. Celery is rich in antioxidants, helpful enzymes, fiber, and vitamins & minerals. Fortunately, celery can be enjoyed in several forms, whether vegetable trays, soup, or peanut butter topping.
What Is Celery?
Celery, technically referred to as Apium graveolens, belongs to the vegetable family, Apiaceae.
Before now, celery was used to combat hypertension among medicinal folks. Recently, pharmacological studies have established that celery possesses anti-inflammatory and antioxidant properties that may improve heart health.
Many prefer eating only celery stalks, but the seeds and leaves are beneficial as well. For instance, the seeds can help tackle inflammation and bacterial infections while the leaves are excellent in soup and stir-fries.
Nutritional Profile of Celery
Some consider celery a superfood, and while it is not as nutritious as some veggies, the consideration makes sense. After all, celery offers vitamins C & K, vitamin B6, folate, potassium, and many more. What else, it is made up of 95% water, which means that it is low in calories.
The USDA reported that 100 grams of chopped celery offer the following nutrients:
- 16.2 calories
- 3.5 g of carbohydrates
- 0.7 g of protein
- 0.2 g of fat
- 1.6 g of fiber
- 453 int’l units of vitamin A (9% DV)
- 263 mg of potassium (8% DV)
- 40.4 mg of calcium (4% DV)
- 36.5 micrograms folate (9% DV)
- 29.6 micrograms of vitamin K (37% DV)
- 11.1 mg of magnesium (3% DV)
- 3.1 mg of vitamin C (5% DV)
- 0.1 mg of manganese (5% DV)
- 0.1 mg of vitamin B6 (4% DV)
- 0.1 mg of riboflavin (3% DV)
6 Health Benefits Of Celery
As you can see, celery is a beehive of health-beneficial activities. Regular consumption can only lead to improved overall body health. Here we go.
Lowers Cholesterol & Blood Sugar
Celery has been suggested to reduce bad cholesterol levels and regulate blood sugar in the body. This is because celery contains 3-n-butylphthalide (BuPh), a unique compound proven to lower cholesterol levels in the body.
A research recently conducted on the discourse fed rats a fat-diet for eight weeks. Simultaneously, the researcher gave half of the rats celery extract throughout this duration. The results were nothing short of remarkable. The celery-fed rats experienced a considerably reduced level of lipid, as well as a significant decrease in total cholesterol (TC) and triglycerides (TG).
May Possess Anti-inflammatory Properties
Celery is filled with polysaccharides and antioxidants, two groups of compounds proven to tackle inflammation effectively. Examples include polyphenols and flavonoids. Studies have demonstrated that these compounds support a body’s general health as you grow older — thus proving its usefulness in combating free radicals and oxidative stress.
In addition to these antioxidants, celery also offers phenolic acids, such as caffeic and ferulic acids, both of which are associated with anti-inflammatory qualities.
Due to celery’s ability to lower inflammation, it may be quite useful in the treatment of several illnesses, for example, rheumatoid arthritis, gout, skin disorders, kidney or liver infestation, and even some mental conditions, such as ADHD and lack of concentration.
May Prevent Hypertension
Hypertension, although a disease on its own, is also a precursor to much worse conditions. This is more or less a complication due to high blood pressure. To be particular, celery will help combat hypertension by easing the flow of calcium & potassium into and out of cells where they are needed and relaxing the muscles.
Presently, there’s evidence pursuing the effects of celery on blood pressure. The researchers reported that celery extract could cause blood vessels to dilate and contract, thus improving health flow. This extract will also contribute to a healthier heart.
May Prevent Ulcer
Ulcer is not solely caused by daily, extreme hunger, but also because of damage to the lining around the digestive tract. Luckily, you can prevent this due to a special ethanol extract in celery.
Studies have established the benefits of antioxidants, such as tannins, alkaloids, flavonoids, and volatile oils to the colon, stomach, and intestines. These compounds regulate the release of gastric acid and simultaneously improve the production of protective mucus.
In 2010, a publication by the Journal of Pharmaceutical Biology revealed that celery extract could considerably reinvigorate depleted gastric muscle, which is a chemical that prevents openings and tiny holes from forming in the stomach lining.
Possible Liver Protector
A recent animal model fed rats with celery extract, alongside barley and chicory. After a month, the rats experienced improvements in levels of blood lipids and functions of the liver enzyme and a significant decrease in the accumulation of harmful fats in the liver.
This study was continuous, and according to the researchers, “the more the barley, chicory and celery, the more improved the liver became”.
The liver, just like most organs, is vital. It is key to perhaps every activity that goes in your body, in one way or the other. However, it is common to see people battling liver problems due to old age, unavoidable diseases, or questionable lifestyle choices. Thankfully, celery extract may give your liver a second chance.
May Foster Quicker Weight-loss
Above, I mentioned that celery has low levels of calories. This is the reason it will help you lose weight quicker and more effectively than you assume.
Asides the fact that celery helps to manage lipid metabolism and offers vital nutrients, such as electrolytes, antioxidants, and vitamins & minerals, the veggie is rich in water and fiber. This means that it is much more satisfying than you think. For minimal calorie intake, you feel full for long hours. By so doing, celery reduces your feeding and eliminates cravings, thus making it easier for you to lose weight.
Concluding The Health Benefits of Celery
The health benefits of celery are difficult to miss. This is obvious because it is accessible in many forms. You can cook as a dish, use it as a topping or just extract like an herbal infusion. Whatever works for you will be beneficial.