Celery is a nutritional powerhouse. It is packed with vitamins and minerals, including vitamins A, C, and K, potassium, antioxidants, phytochemicals, and folate. A 1-cup serving of celery contains only 16 calories. This makes it a good choice for people who are trying to lose weight or maintain a healthy weight. Being a good source of fibre, it keeps the digestive system healthy and can reduce cholesterol levels.
Celery has high water content, which makes it a refreshing and hydrating food. It is also a good source of electrolytes, which are minerals that help keep the body hydrated. Celery is also a versatile food that can be eaten raw, cooked, or juiced. It can be used in a variety of recipes, including soups, stews, salads, and stir-fries.
Eating celery regularly may help protect against some chronic diseases, such as heart disease, stroke, and cancer. It may also help improve digestion, reduce inflammation, and boost the immune system.
What is the nutritional value in celery?
The nutrient value of 100 g of celery according to the United States Department of Agriculture (USDA) is as follows:
Water: 95.4 g
Energy: kcal
Carbohydrates: 2.97 g
Fibre: 1.6 g
Sugars: 1.34 g
Calcium: 40 mg
Magnesium: 11 mg
Phosphorous: 24 mg
Potassium: 260 mg
Sodium: 80 mg
Vitamin C: 3.1 mg
Folate: 36 µg
What are the health benefits of eating celery?
Celery is not only a low-calorie food, but it is also packed with vitamins, minerals, and antioxidants that can provide a host of health benefits. Here are five health benefits of eating celery:
1. Is a good source of vitamins
Celery is a good source of vitamins A, C, and K. These vitamins are important for maintaining good health. Vitamin A is important for vision, skin, and immune function. Vitamin C is important for wound healing, and it helps the body absorb iron. Vitamin K is important for blood clotting and bone health.
2. Good source of minerals
Celery is a good source of minerals, including potassium, calcium, magnesium, and phosphorus. These minerals are important for many functions in the body, including regulating blood pressure, bone health, and nerve function.
3. Is rich in antioxidants
Quercetin and kaempferol are flavonoids that have been linked with several health benefits. Quercetin is an antioxidant that can help protect cells from damage, and it has also been shown to have anti-inflammatory and anti-cancer properties. Kaempferol has also been linked to a reduced risk of cancer and heart disease.
4. Has anti-inflammatory properties
Celery has been shown to have anti-inflammatory properties in several scientific studies. In one study, celery extract was shown to inhibit the production of inflammatory mediators in human cells. In another study, celery seed extract was shown to reduce inflammation in rats with arthritis. Celery seed extract has also been shown to reduce inflammation in humans. Celery also contains several compounds that have anti-inflammatory activity. These include luteolin, apigenin, and quercetin.
5. Helps lower cholesterol levels
Celery can help lower cholesterol levels for a few reasons. First, celery is a good source of fibre, which can help lower cholesterol levels. Second, celery contains a compound called 3-n-butylphthalide that has been shown to help lower cholesterol levels. Finally, celery is a low-calorie food, and eating low-calorie foods can help you lose weight, and weight loss has been shown to lower cholesterol levels.
What are some disadvantages of eating celery?
Celery is often lauded as a healthy food, and for good reason. It’s low in calories, high in fibre, and a good source of vitamins A and C. But there are some disadvantages to eating celery that you should be aware of.
Celery may interfere with some medications, such as blood pressure medications and diuretics. It is also rich in vitamin K, which is essential for blood clotting. However, too much vitamin K can lead to unwanted blood clotting and bruising.
Celery has oxalates. An adverse effect of oxalates is that they can bind to calcium in the gut and prevent its absorption. This can lead to calcium deficiency and problems such as osteoporosis. Additionally, high levels of oxalates in the diet can increase the risk of kidney stones.
Finally, some people may be allergic to celery. If you experience any symptoms after eating celery, such as hives, swelling, or difficulty breathing, you should see a doctor immediately.
Overall, celery is a healthy food. But it’s important to be aware of the potential disadvantages before you include them in your diet.
How to prepare celery?
Celery can be eaten raw, juiced, blanched, sautéed, or roasted. Some people like to eat celery with peanut butter, while others like to add it to a salad. The best method to eat celery, according to science, is to eat it with dips or sauces. This is because celery provides a crunchy texture that can help offset the creaminess of the dip or sauce. Additionally, celery's high water content can help thin out the dip or sauce, making it easier to consume.
Celery is a versatile vegetable that can be used in a variety of dishes. Whether you're looking to add crunch to your salad or soup or looking for a low-carb alternative to pasta, celery is a great option. Here are a few tips on how to prepare celery:
1. Start by washing the celery in cool water. This will help remove any dirt or debris that may be on the vegetable.
2. Next, cut the celery into the desired shape. If you're using celery for a salad, you may want to slice it thinly. For soup, you may want to dice the celery into small pieces.
3. Once the celery is cut, you can cook it in a variety of ways. It can be steamed, sauteed, or roasted.
4. When cooking celery, be sure to not overcook it. It should be crisp and vibrant in colour; overcooked celery will be limp and have a dull colour.
5. Once celery is cooked, you can add it to your dish. It is a great addition to salads and soup and can also be eaten as a side dish.
When is it best to eat celery?
A study published in the journal Nutrients found that celery may be most beneficial when consumed in the morning. The study found that celery extract was able to significantly improve blood sugar levels in rats when given in the morning but not when given in the evening. The study's authors suggest that the timing of celery consumption may be important to reap its full benefits.
