What is Celery? What are its benefits?
Celery is a vegetable that belongs to the Apiaceae family, which also includes carrots, parsley, and fennel. It is a crunchy, low-calorie vegetable that is often used in salads, soups, and stews. Celery is also a popular ingredient in juicing recipes due to its high water content and nutrient density.
Celery is a rich source of vitamins, minerals, and antioxidants that offer numerous health benefits. In this article, we will explore the nutritional profile of celery and its potential health benefits.
Nutritional Profile of Celery
Celery is a low-calorie vegetable that is rich in vitamins, minerals, and antioxidants. One cup of chopped celery (101 grams) contains the following nutrients:
– Calories: 16
– Carbohydrates: 3 grams
– Fiber: 1.6 grams
– Protein: 0.7 grams
– Fat: 0.2 grams
– Vitamin A: 9% of the Daily Value (DV)
– Vitamin C: 5% of the DV
– Vitamin K: 37% of the DV
– Folate: 9% of the DV
– Potassium: 5% of the DV
Celery also contains small amounts of calcium, iron, magnesium, phosphorus, and zinc.
Health Benefits of Celery
1. May Reduce Inflammation
Celery contains antioxidants, such as flavonoids and phenolic acids, that have anti-inflammatory properties. These compounds may help reduce inflammation in the body, which is linked to various chronic diseases, such as heart disease, cancer, and arthritis.
A study published in the Journal of Medicinal Food found that celery extract reduced inflammation and oxidative stress in rats with liver damage. Another study published in the Journal of Agricultural and Food Chemistry found that celery extract reduced inflammation in human cells.
2. May Lower Blood Pressure
Celery contains compounds called phthalides, which have been shown to lower blood pressure by relaxing the muscles in the walls of blood vessels. This allows blood vessels to dilate, which reduces blood pressure.
A study published in the Journal of Medicinal Food found that celery extract reduced blood pressure in rats with hypertension. Another study published in the Journal of Nutrition found that consuming celery juice for one week reduced blood pressure in humans with mild to moderate hypertension.
3. May Improve Digestion
Celery is a good source of fiber, which is important for digestive health. Fiber helps promote regular bowel movements and prevents constipation. It also helps feed the beneficial bacteria in the gut, which can improve overall gut health.
Celery also contains compounds called polyacetylenes, which have been shown to have anti-inflammatory and anti-cancer properties. These compounds may help protect the digestive tract from inflammation and damage.
4. May Boost Immune Function
Celery is a good source of vitamin C, which is important for immune function. Vitamin C helps stimulate the production of white blood cells, which are responsible for fighting off infections and diseases.
Celery also contains other antioxidants, such as flavonoids and phenolic acids, that help protect the body from oxidative stress and inflammation. These compounds may help boost immune function and reduce the risk of chronic diseases.
5. May Reduce the Risk of Cancer
Celery contains compounds called apigenin and luteolin, which have been shown to have anti-cancer properties. These compounds may help prevent the growth and spread of cancer cells.
A study published in the Journal of Agricultural and Food Chemistry found that apigenin and luteolin inhibited the growth of breast cancer cells in vitro. Another study published in the Journal of Medicinal Food found that celery extract reduced the growth of colon cancer cells in rats.
6. May Improve Heart Health
Celery contains compounds called phthalides, which have been shown to improve heart health by reducing blood pressure and cholesterol levels. These compounds may also help prevent the formation of blood clots, which can lead to heart attacks and strokes.
A study published in the Journal of Medicinal Food found that celery extract reduced cholesterol levels and improved heart function in rats with high cholesterol. Another study published in the Journal of Nutrition found that consuming celery juice for one week reduced cholesterol levels in humans with mild to moderate hypercholesterolemia.
7. May Aid in Weight Loss
Celery is a low-calorie vegetable that is high in fiber, which can help promote feelings of fullness and reduce calorie intake. It is also a good source of water, which can help hydrate the body and reduce water retention.
A study published in the Journal of the Academy of Nutrition and Dietetics found that consuming celery as a snack helped reduce calorie intake and increase feelings of fullness in overweight women.
Conclusion
Celery is a nutrient-dense vegetable that offers numerous health benefits. It is a good source of vitamins, minerals, and antioxidants that can help reduce inflammation, lower blood pressure, improve digestion, boost immune function, reduce the risk of cancer, improve heart health, and aid in weight loss.
Incorporating celery into your diet is easy. You can add it to salads, soups, and stews, or juice it for a refreshing and nutrient-packed drink. With its many health benefits, celery is a great addition to any healthy diet.
