We have all heard innumerable praises for leafy greens such as spinach and broccoli, and fibrous fruits such as oranges and apples. However, who ever heard the terrific benefits of celery stalk?
Celery stalk remains an underappreciated green vegetable of our time. It only fails to excite the majority with its mundane green hue, its deficiency of a dominating presence, and its bland taste among other vegetables.
Nevertheless, celery is more than satisfies with the eye. Always added into your soups or as the garnish in your salads, celery becomes the perfect food for you to chew on throughout a lazy afternoon for a speedy nutrient kick. In this article, VKool will present to you top 10 nutritional and health benefits of celery. This article listed the best advantages of eating celery from reliable sources. However, it is only for the informational target and it is not aimed to give medical advice. Continue reading this writing to understand more!
Top 10 Nutrition And Health Benefits Of Celery You should Know
Nutritional Benefits:
Celery leaves have a high source of vitamin A while the stems are a great source of vitamin C, B vitamins such as vitamin B2, B6, B1 with rich supplies of folate, calcium, magnesium, iron, potassium, sodium, phosphorus, fiber, and plenty of essential amino acids.
Nutrients present in the fiber are often released during juicing, which aid in your bowel movements. Moreover, the natural organic sodium in celery is extremely safe for consumption that is essential for your body. Even people who are salt-sensitive may take the sodium safely in a celery stalk, unlike iodised sodium (table salt) that is harmful to people with high blood pressure. Furthermore, it is also naturally low in calories, fat, cholesterol, and carbohydrates.
Whilst many foods lose nutrients when cooking, most of the nutritional compounds in a celery stalk hold up well throughout cooking.
Health Benefits:
1. Aid Weight Loss
One of the first health benefits of celery that you should not miss is to aid weight loss. According to the United States Department of Agriculture, a celery stalk contains at least 10 calories. Low-calorie consumption surely promotes weight loss. Nevertheless, the real secret to the weight-loss prowess of celery is its fiber content.
In fact, the fiber in a celery stalk provides bulk in the digestive system. It can settle in your gut, so your stomach can empty more slowly.
Thus, celery will keep you feeling full for a longer time and prevent hunger pangs. Because it is about 95% water, it can also keep your body hydrated well.
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According to a 2024 research in the Journal of International Medical, a group of women (at the age of between 35 and 45) who consumed celery supplements and practiced regular Pilates exercise for eight weeks reported significantly reduced their body fat.
Learn more: The book of 3 week diet
2. Reduce Inflammation
Even a celery stalk contains incredible anti-inflammatory effects. It has a plant metabolite known as apigenin that is particularly effective in reducing inflammation.
According to a 2024 study in Archives of Pharmacal Research, celery is substantiated its therapeutic and anti-inflammatory effects of apigenin in some inflammatory diseases, such as arthritis.
Moreover, celery also has a compound named COX-2 inhibitor that can aid the production of cortisone, one hormone that can reduce painful inflammation in your body.
The diuretic nature of celery can also aid in removing uric acid crystals that will build up around your joints, causing discomfort and pain.
Therefore, consuming celery may provide you with an instant relief from inflammatory problems such as arthritis pain, muscle pain, joint pain, and inflammatory bowel disease. Its anti-inflammatory properties may also help to reduce acne.
See more: Simple tips to treat inflammation in your body naturally
3. Improve Digestion
Improve your digestive system is another advantage in the list of 10 health benefits of celery that you should refer. The high water content in celery can increase fluid levels in the body that assist you in breaking down foods for nutrient absorption. It can also help to pass foods easily through your digestive tract and soften stools, thus preventing constipation.
This vegetable is an excellent combination of insoluble and soluble fibers. Insoluble fiber raises the size of the stool. When bulky feces are easier and quicker to remove, it relieves constipation. On the other hand, soluble fiber settles in the digestive tract and can regulate digestion.
According to a 2024 study in Food and Function, dietary fiber-rich foods such as celery can aid in the lipid digestion (molecules having fats) in your digestive tract.
Moreover, also according to a 2024 study in Pharmaceutical Biology, the rats having celery extract have more protected stomach linings and fewer ulcers.
Note: Consuming too much celery may give you diarrhea. In addition, you do not consume raw celery when you suffer from diarrhea. Instead, you can have drink celery soup or juice.
Learn more: Best vitamins for digestive issues
4. Reduce Bad Cholesterol
Celery is very rich in fiber that can help to reduce bad cholesterol called low-density lipoproteins in your body. The fiber may attach itself to these cholesterol particles in your digestive tract, which will prevent absorption in your bloodstream.
According to a 1990 study in the “Agricultural and Food Chemistry” Journal, the positive effects of the dietary fiber concentrated from parsnip, rutabaga, and celery on intestinal functions, blood glucose response, and serum cholesterol in rats.
Moreover, the chemical compound phthalide found in celery can also reduce cholesterol levels. Also according to a 2024 study in Pharmacognosy Magazine, the cholesterol-fed rats significantly reduced the levels of cholesterol with a diet of celery, barley, and chicory for 4 weeks.
Consuming even 1 to 2 stalks of celery daily may reduce bad cholesterol as well as its possible health effects.
Read more: Top healthy foods good for high cholesterol
If you want to know more health benefits of celery, you should continue reading the next part of this article!
5. Lower High Blood Pressure
The regular intake of potassium can help to lower high blood pressure by balancing the levels of sodium in your body. Celery is a very good source of potassium.
According to a 2024 study in the British Medical Journal, increased potassium intake can reduce blood pressure in people who suffer from hypertension and has no side effects on blood lipid concentrations, renal function, or catecholamine concentrations in adults.
Moreover, celery has a chemical compound known as phthalide that may relax the muscles of these arteries carrying blood to your heart, which makes the flow more relaxed. This significantly lowers high blood pressure.
See more: Natural home treatments for high blood pressure control
6. Keep The Body Hydrated
This is one of other health benefits of celery that I want to list in this writing! In fact, proper hydration is very important to your general health.
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Every cell in the body needs water and oxygen to function properly.
Because celery is about 95% water, it may play an important role in preventing dehydration that can cause fatigue, thirst, dry skin, headaches, constipation, less urination, dizziness, and muscle cramps.
A well-hydrated body keeps healthy hair, glowing skin, and properly functioning organs. In addition, the potassium in celery aids in regulating body fluid and stimulating urine production, thus helping your body get rid of many harmful toxins.
You should enjoy celery as a good snack, particularly in the hot summer, to prevent dehydration.
7. Have An Alkalizing Effect
As you know, the normal level of pH of your blood may become acidic because of stress, an influx of toxins within your body, or an acidic diet. The body will use alkaline minerals to compensate for the acidic overload.
The absence of these minerals results in an acidic buildup in your cells, causing acidity, fatigue, reduced energy levels, and diseases.
Celery is an unbelievable source of essential minerals such as potassium. Daily intake of celery may restore normal acidic levels, which will release energy in your body and revitalize your immune system.
Moreover, increasing in the acidic source of urine may cause kidney stones as well as other bladder infections. Hence, substituting high-acid foods such as meat and some dairy products with regular intake of celery will keep the acidic levels of your body in check.
8. Prevent Memory Loss
A recent study has thrown light on the effects inhibiting memory loss when regular celery consumption. Your brain cells suffer from inflammation with age, which can cause degeneration as well as reduced mental capacity.
According to a 2024 study in the journal, a diet rich in plant compound luteolin may reduce age-related inflammation in your brain and other problems related to memory by preventing the release of the inflammatory molecules in your brain. Luteolin is a natural substance found in celery.
In addition, the chemical phthalide present in celery gives many mental health benefits.
You can start eating celery daily in order to keep your brain healthy and prevent many serious diseases such as Alzheimer’s.
Learn more: List of good foods to improve memory power and concentration
9. Improve And Protect Your Vision
One of the most important health benefits of celery is to improve and protect your vision. A daily intake of celery stalks will provide you with enough vitamin A to remain your vision long lasting and sharp. The retinas in your eyes need vitamin A in order to process images and then send them to your brain.
A vitamin A deficiency may accelerate the onset of vision loss related to age by weakening your retina over time.
Celery also has zeaxanthin and lutein, antioxidants abundant in the leafy green vegetables that can protect your eyes against the harmful effects of the ultraviolet sun rays. It is best for you to consume raw celery stalks to protect your vision because the cooked celery is most likely to lose the antioxidants.
You should include celery in your daily diet to reduce the risk of developing cataracts as well as protect your eyes from macular degeneration.
See more: Simple tips to get clear eyes naturally without eye drops
10. Combat Cancer
Combat cancer is one of the final health benefits of celery that I want to show to you in this article!
According to a 2024 study in the Journal of Food and Chemical Toxicology, the dietary luteolin or flavonoids apigenin, present in celery, is very effective in killing pancreatic cancer cells of human beings.
In 2024, researchers of University of Missouri also studied the effects of apigenin in women who suffer from breast cancer as well as established its role in preventing the progression of cancer.
Therefore, a stalk of celery per day may save you from cancer.
Read more: Top foods causing cancer to avoid that you might eat daily
Simple Ways To Enjoy Celery Stalks Every Day:
- Raw celery:You can eat 2 to 3 raw stalks of celery daily. Many people have them with a little peanut butter. You may also add it into your salads.
- Celery in the soup:You add 1 to 3 stalks of chopped celery stalks into your soup and have it as a mid-morning snack daily.
- Celery smoothie:You blend 3 chopped celery stalks, 3 chopped medium carrots, 1 chopped medium broccoli head, and 1 ginger root in a blender for about 10 to 12 minutes. This recipe makes about 10 to 12 ounces of juice. You should drink this glass 20 minutes before having breakfast every day and you can store the remaining juice.
Consumption Tips:
- You should choose green celery that is possible for its chlorophyll. Make sure that the ribs are firm and not limp. To store it in the fridge, you wrap celery in a plastic bag or keep it into a sealed container.
- You don’t leave celery at room temperature for a long time because it tends to wilt fast. If this celery has wilted, you should sprinkle it with clean water and put it into the fridge for a few hours and you will get its crispness.
Precaution:
- Celery is a succulent plant that can produce its own “pesticide” in order to keep itself from fungi. In fact, this protective layer is also called psoralens that can protect the celery, cannot go down with some people well.
- If you begin getting skin problems after consuming celery, it means that you have a sensitivity to psoralens.
- A few people who suffer from low blood pressure have complained that celery stalks can make their blood pressure lower. I personally did not encounter this problem so I believe that it is also the overall make-up. However, you will want to avoid eating celery if you suffer from low blood pressure. You should listen to your body whenever you take celery.
Related article:
If you want to know more about benefits of other ingredients, please go to our main Health Nutrition page. After reading the article of top 10 nutritional and health benefits of celery, hope that it can help you find out the best benefits of eating celery. However, the article is only for the informational purpose; therefore, you should see your doctor in order to get the advice.
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If you have any question, please leave the comments below, I will respond you as soon as possible. And if you know other health benefits of celery, please leave them below.
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