What is Celery?
Celery is a marshland plant which is grown as a vegetable since ages and belongs to family Apiaceae. It’s stalks, leaves and hypocotyl are used in cooking. It is also used as a spice and its extracts are used for medicinal purpose. Celery is rich in various vitamins and minerals making it a beneficial component of our diet. It is used in a variety of cuisines all around the world along with its taste and health benefits.
Nutritional Value of Celery
Celery contains variety of nutrients that provides different health benefits. Following are some of the nutrients present in 101 grams of celery.
| Principle | Nutritional value |
| Calories | 16.2 gram |
| Carbohydrate | 3.5 gram |
| Protein | 0.7 gram |
| Fat | 0.2 gram |
| Fibre | 1.6 gram |
| Vitamin K | 29.6 microgram |
| Folate | 36.5 microgram |
| Potassium | 263 milligram |
| Vitamin C | 3.1 milligram |
| Calcium | 40.4 milligram |
| Magnesium | 11.1 milligram |
| Manganese | 0.1 milligram |
| Vitamin B6 | 0.1 milligram |
| Riboflavin | 0.1 milligram |
Why Include Celery in Your Diet?
Rich in nutrients, celery is used to provide various benefits to our body, skin and health. It regulates our cardiovascular health, helps in preventing ulcers, keeps cancers at bay, and many more. Being consisting of various beneficial compounds, it is beneficial to include celery in our diets. Here we have some of the benefits of celery that will convince you to include it in your diet.
1. Reduces Inflammation
With the presence of polysaccharides and antioxidants, celery cures the free radicles that lead to inflammation. Chronic inflammation can lead to many diseases such as arthritis and osteoporosis. Celery, with its more than 25 anti-inflammatory compounds lowers the inflammation of the body and prevents these ailments.
Celery juice and extracts also reduce the activity of some of the protein that are linked to inflammation. Celery also contains luteolin, a compound that can prevent inflammation of lungs, prostate, gums and brain. It is also found to inhibit the growth of H. Pylori, a bacteria that causes gastritis.
2. Great Source of Antioxidants
Antioxidants protect organs from oxidative damage to our cells, blood vessels and organs. Celery contains Vitamin A and flavonoids and at least 12 other antioxidants nutrients in one stalk which relieves us from oxidative stress. Phytonutrients also fall in the category of antioxidants which also possess anti-inflammatory properties that helps in reducing inflammation of digestive tract, blood vessels and organs.
3. Supports Digestion
Celery is a very helpful remedy for healthy digestion. The fibre present in celery is beneficial for the digestion process. These fibres are fermented by bacteria in the large intestine, producing small-chain fatty acids, one of which (Butyrate) promotes gastrointestinal health. With the benefits of antioxidants and anti-inflammatory compounds, celery helps in protecting the digestive tract. Celery is also beneficial in treating water retention, relieves bloating and also boosts digestion.
4. Prevent Ulcers
Regular consumption of celery helps in treating and preventing ulcers. Celery contains a pectin-based poly-saccharides with a compound named apiuman that decreases the chances of stomach ulcers and improves the lining of the stomach. Also, many of the ulcers are caused by H. Pylori, and celery being rich in flavonoids inhibits its growth. Celery also helps in protecting the lining of stomach and oesophagus.
5. Reduces The Risk Of Urinary Tract Infection
Consuming celery regularly protects the digestive tract and reproductive organs from bacterial infection with the ability to boost urine production and decrease uric production.
Celery is an effective remedy for urinary tract infection and kidney problems.
Also, it inhibits various bacterial growths that are responsible for urinal tract infections.
6. Maintains Healthy Joints
Celery can be consumed to treat pain and gout with its diuretic properties. Accumulation of uric acid leads to joint pain. Diuretic properties of celery help in excretion of uric acid reducing joint pain. It relieves the pain during arthritis, prevents swollen feet and induces a peaceful sleep fast due to the presence of magnesium which acts positively on our brain.
7. Prevents Liver Disease
Consuming celery clears the liver and prevents liver diseases. Diuretic properties of celery remove toxins and waste from the body. Consuming celery juice regularly acts as a liver beneficial tonic and rehabilitates the liver.
8. Treats high blood pressure
High blood pressure is a common disease associated with our lifestyle, which can lead to chronic heart diseases. High-hypertensive properties of celery help in treating high blood pressure. Celery also contains a phytochemical called phthalides that relaxes the tissue of artery wall leading to increased blood flow and reduced blood pressure. It also relaxes smooth muscles around blood vessels. Celery is also rich in nitrates which are found to lower the blood pressure.
9. Alkaline Effect
Consuming celery juice maintains the pH and neutralizes the acidity of the body. Some studies have found that it also neutralizes some of the acids causing cancer. It also acts a post-workout tonic as it rehydrates the body with its alkaline minerals.
10. Lowers Cholesterol
By lowering metabolic and dietary acids, celery significantly reduces cholesterol level in the body. And due to the abundance of fibre and presence of less cholesterol, celery is considered as a low cholesterol diet. Celery reduces triglycerides and increases the level of good cholesterol, (HDL) therefore, treats hyperlipidaemia as well.
11. Weight Loss
Consuming celery regularly helps you to lose weight. Celery contains fewer calories and fibres in it making the stomach full for a longer time preventing frequent eating. Also, it boosts the lipid metabolism leading to weight loss. Celery can also be consumed with ingredients of high-density energy, as it lowers the energy density due to high water content and promotes weight loss.
12. Helps in Preventing Cancer
Polyacetylenes present in celery boosts the immune system and prevents cancer formations. Flavonoids in Celery fights against free radicles and kill the cancer cells and are also found helpful in treating pancreatic cancer cells.
13. Fight Against Infections
Anti-fungal properties of celery prevent and treats fungal infections. It also fights against bacterial infections, inhibits bacterial growth and enhances the working of the immune system.
16. Relieves Menopausal Symptoms
Phytoestrogen have their effect on the hormonal level of the body. Food containing phytoestrogen in ample amount contains menopause busting effects. Celery being a good source of Phytoestrogen, relieves menopausal symptoms. Craving for salty and sweet food can increase during menopause. As eating constantly is not healthy, you can consume celery during this time to avoid overeating.
15. Calms the Nervous System
High levels of magnesium present in celery help in relaxation of mind and allow a peaceful sleep. It also reduces stress by lowering the level of stress hormone (Cortisol) according to some researches. The chemical apigenin present in celery calms the mind and treats anxiety.
16. Relieves Migraines
Consuming celery provides relief from a migraine. It is also known to suppress the production of nitric oxide in the brain which causes headaches and migraines. Dehydration can aggravate a migraine; therefore, celery consumption keeps you hydrated and also the presence of magnesium can prevent migraine according to University of Maryland Medical Centre. It is also believed to promote neurogenesis and prevents memory loss due to the presence of apigenin.
17. Strengthens The Immune System
Vitamin C present in celery boosts the immune system. The presence of antioxidants and other vitamins also make the working of the immune system more efficient. Consuming vitamin C regularly increase immune responses and enhance the production of immunoglobulins leading to a better immune system.
18. Treats Diabetes
Vitamin K present in celery is responsible for its anti-diabetic properties. It reduces inflammation, increases insulin sensitivity and enhances glucose metabolism. People with high levels of Vitamin K have less risk of type 2 diabetes. Some of the bacteria present in the stomach can also contribute to diabetes. Celery inhibits the growth of bacteria and chances of type 2 diabetes.
19. Beneficial For Skin
Celery also contains benefits for the skin. Various vitamins and minerals present in celery fights against acne and removes the scars from the skin. It also removes the dirt and oil from face making it clean and healthy. Celery also treats excessive oil from the face and make it fresher and hydrating.
Rich with various benefits, celery is a great constituent of our diet, however, it should be consumed in limited amount to avoid its bad effects. Celery is low in calories due to which it’s consumption should be avoided by the dieters, because for them it can cause malnutrition. Also, its consumption is beneficial during the time of bloating, gas and diarrhoea, but it can lead to goitre if taken in large quantity.
20. Beneficial For Eyes
Celery is rich in Vitamin A which is responsible for the health of the eye. Celery tea drop on eyelids reduces the chances of cataract and protects the eye against muscular degeneration. It also protects eyes from harmful radiations such as UV rays and maintains the health of the retina. It is also helpful for the family who has a history of eye diseases.
Furthermore, nutrients in celery provide moisture and maintain the health of the eye and protects from many eye-related disorders.
Also read:
