The Surprising Health Benefits of Celery

Celery is a common yet underestimated vegetable that offers a wide range of health benefits. Whether you’re adding it to soups, salads, or simply snacking on it with peanut butter, this crunchy veggie is a nutritional powerhouse. But celery is much more than just a low-calorie snack; it’s packed with antioxidants, enzymes, and essential vitamins and minerals.

What Is Celery?

Celery, scientifically known as Apium graveolens, belongs to the Apiaceae family. It has been consumed for centuries, dating back to its use in ancient Egypt where it was found in the tomb of King Tutankhamun. Over time, celery has earned its place not just as a culinary ingredient, but also for its medicinal properties in traditional folk medicine.

The Evolution of Celery in Health and Nutrition

Historically, celery was grown primarily in the winter and early spring months and was believed to have detoxifying properties. People consumed it to aid in cleansing and maintaining overall health. Modern science confirms that celery’s high water content and array of nutrients contribute to its detoxifying abilities, helping to hydrate the body and support various functions such as liver health and digestion.

Nutritional Value of Celery

While celery may not have the dense nutrient profile of other superfoods, its unique composition offers plenty of benefits. According to the U.S. Department of Agriculture, one cup of chopped raw celery (about 100 grams) contains:

• 16.2 calories
• 3.5 grams of carbohydrates
• 0.7 grams of protein
• 0.2 grams of fat
• 1.6 grams of fiber
• 29.6 micrograms of vitamin K (37% DV)
• 453 IU of vitamin A (9% DV)
• 36.5 micrograms of folate (9% DV)
• 263 milligrams of potassium (8% DV)
• 3.1 milligrams of vitamin C (5% DV)

Additionally, celery is about 95% water, making it excellent for hydration while being low in calories. Despite its simple appearance, celery contains important compounds that contribute to health in surprising ways.

Top Health Benefits of Celery

1. Reduces Inflammation and Oxidative Stress

Celery contains powerful antioxidants, including flavonoids like quercetin, which help reduce oxidative stress in the body. These antioxidants work to neutralize free radicals, reducing inflammation and preventing cellular damage. This makes celery especially useful for conditions such as arthritis and gout, where inflammation plays a major role. Research has shown that consuming flavonoids regularly can also support brain health by reducing inflammation that affects cognitive functions.

2. Supports Heart Health by Lowering Cholesterol and Blood Pressure

One of the standout compounds in celery is 3-n-butylphthalide (BuPh), which has been shown to lower cholesterol and improve cardiovascular health. Studies involving animals have demonstrated that celery extract can significantly reduce levels of LDL cholesterol (the “bad” kind), triglycerides, and total cholesterol. Furthermore, the anti-hypertensive properties of celery can help relax blood vessels, aiding in the regulation of blood pressure. This is especially beneficial for people with hypertension or high cholesterol.

3. Promotes Healthy Digestion and Gut Health

Thanks to its high fiber and water content, celery helps maintain a healthy digestive system. The fiber aids in regular bowel movements, while the vegetable’s natural diuretic properties help reduce bloating and water retention. Moreover, the prebiotic effects of celery can encourage the growth of beneficial gut bacteria, contributing to a balanced microbiome and better overall digestive health.

4. Protects Liver Health

In studies involving animals, celery has been found to protect the liver by reducing the accumulation of fat in liver tissues and improving liver enzyme function. Celery’s combination of antioxidants, water, and essential nutrients makes it a valuable food for supporting the liver’s detoxification process. Including celery in your diet may help enhance liver function and prevent fatty liver disease, especially when consumed alongside other liver-supporting foods like chicory and barley.

5. Celery and Weight Loss

As a low-calorie, high-water content food, celery is an excellent choice for those looking to lose weight. Its fiber helps increase feelings of fullness, while its nutrient profile supports overall health. Additionally, celery’s ability to regulate lipid metabolism can aid in fat loss. For those following a weight loss plan, celery can be a satisfying and nutritious addition to meals and snacks without adding many calories.

How to Incorporate Celery Into Your Diet

Eating celery doesn’t have to be boring. There are numerous ways to incorporate it into your diet:

• Raw as a snack: Pair it with hummus or nut butter for a healthy, crunchy snack.
• In soups and stews: Add chopped celery to soups for added flavor and texture.
• Celery juice: Blend celery with a splash of water to create a refreshing, detoxifying juice.
• In stir-fries: Sauté celery with other vegetables for a quick and healthy side dish.

Conclusion

While celery may seem like a simple vegetable, its health benefits are anything but. From reducing inflammation to supporting digestion, heart, and liver health, celery can play a powerful role in maintaining overall well-being. Make it a regular part of your diet to enjoy its many benefits.

External Resources

For further reading on the benefits of celery and other nutritious foods, check out these trusted resources:

• Healthline: Benefits of Celery
• WebMD: Celery Nutrition Facts
• Medical News Today: Celery and Its Health Benefits