Health Benefits of Celery

Everyone will agree that they would love to make better food choices, but often, deciding what is healthy and what isn’t feels futile.

On the topic of nutrition, it is possible to be overwhelmed by all the options on what a person should or should not eat. But one vegetable stands out for its versatility, low-calorie count, and impressive nutrient profile: celery.

Regardless of where you fall on the ‘eat more vegetables’ spectrum, this vegetable has that thing you never knew you needed.

In this blog, we’ll break down the celery benefits, explaining its nutritional value, health advantages, and creative ways to include it in your diet.

Nutritional Value of Celery

The long, white, and pale green stems are consumed in many dishes due to their exquisite taste, texture, and smell. But that’s not all. Its nutritional value is what powers it in a real sense.

Rich in vitamins, minerals, and fibre, it can be incorporated into one’s diet easily and is actually healthy to do so.

Below is a detailed look at the nutritional value of celery stalk (Apium graveolens) ^[1]:

Health Benefits of Celery 

1. Heart Health ^[2]

Some phytochemicals, flavonoids, in particular, found in celery might help moderate inflammation levels, hence maintaining healthy heart arteries ^[3].

Also, vegetables like celery are good sources of insoluble fibre ^[4].

When fibre mixes with water, it forms a gel in the stomach and small intestine. This helps slow down how quickly food leaves the stomach, promotes healthy intestine movement, and enhances nutrient absorption.

As a result, it helps maintain steady blood sugar after meals, both of which are necessary for maintaining and heart health functioning.

When fibre reaches the gut, it forms substances that could affect cholesterol synthesis and regulate cholesterol levels. Dietary fibre has also been shown to increase the rate of bile acid excretion, which reduces total and low‐density lipoprotein (LDL) cholesterol.^[24]

Fibre is one of the most vital food components, yet it is not clearly recognised most of the time. That is why nutrition levels need to be checked on a regular basis.

The Aashirvaad My Meal Plan test will tell you the amounts of fibre you get in your meals. In addition, you will get a personalised diet plan to provide you with a properly balanced diet with the right amount of fibre.

2. Brain Health ^[5]

Did you know that celery vegetables might also help your brain? It may be because it contains bioactive compounds that are assumed to regulate oxidative stress, which impacts cell function. This is good for the general well-being of the neurological system.

It might help manage inflammation and influence brain functioning. It could be beneficial for maintaining a healthy environment for brain cells like neurons and managing various neurodegenerative conditions.

According to some research, celery benefits also include its positive impact on memory and learning abilities, making it an interesting addition to a brain-healthy diet.

Many ongoing studies are underway to assess how celery vegetables may positively influence brain health, allowing us to understand its potential benefits more thoroughly.

3. Supports Healthy Blood Sugar

Celery is a vegetable that is rich in a good source of fibre, minerals, and antioxidant compounds. It also has a low glycemic index and hence may not significantly influence a fast rise in blood glucose levels ^[6].

It has a natural flavonoid called apigenin, which has been used as a traditional or alternative medicine and offers numerous therapeutic functions for diabetes ^[7].

●      All these celery benefits make it a good option for those trying to manage diabetes or maintain balanced energy levels.

Likewise, the Aashirvaad Sugar Release Control Atta is a nutritionally balanced product for people with diabetes.

A blend of whole wheat, pulses, and legumes, this atta has a low glycemic index and does not spike sugar levels. This may help you maintain balanced energy levels while you incorporate all the nutrients for your healthy, improved diet.

4. Healthy Blood Pressure

Celery contains several antiplatelet properties that may help to keep your blood in good condition. It has a chemical called apigenin that inhibits the clumping of platelets (tiny cells found in the blood), which may also help sustain efficient blood circulation ^[8].

Moreover, the consumption of stalk juice may be useful for regulating blood pressure ^[9]. Even though it contains some amount of sodium, a compound (3-n-butyl phthalide) may help maintain healthy blood pressure ^[10].

Thus, you may benefit from celery juice by drinking it alone or mixing it with other fruit and vegetable juices, making it a refreshing addition to your daily routine.

5. Ease Muscle Cramps ^[11]

Celery has anti-spasmolytic activity, which might be used to ease muscular contractions in the gut. This means it might ease stomach ache, cramps, irregular contraction of the stomach wall muscles.

The active compounds, like apigenin and flavonoids, are believed to be responsible for this effect.

NOTE- Different causes of stomach pain include constipation, indigestion, intolerances, GERD, Appendicitis, UTI, Pre-menstrual syndrome or any other underlying medical condition, which may require medical attention. Therefore, consuming  celery may not be the only solution so kindly contact your health care professional

6. Weight Management

Celery vegetables could be a go-to food for those looking to manage their weight effectively due to their high water content, lower carbs, and good fibre content.

It is also believed that a low-carb diet may help support weight management ^[12].

Therefore, whenever you eat foods with low carbohydrates and calories but high bulk content, such as celery stalks, you may satisfy your hunger without exceeding your daily caloric intake.

Also, you may benefit from celery juice as it provides around 3.35 calories for every 100 g ^[13]. According to one study, drinking low-calorie beverages like celery juice benefits by satiating your hunger and helping you eat fewer calories ^[14].

Even though juice doesn’t have many calories and is healthy to drink, it is recommended not to depend only on one food product if one has to manage weight. It’s essential to exercise and eat a balanced diet with whole foods.

Therefore, try to consume the whole vegetable instead of merely drinking the juice. This way, you’re better placed to keep more fibre, which may help you with your weight management plan.

Another factor you have to consider is digestive wellness when planning to manage weight, as the state of digestion is most definitely going to influence the progress of weight goals.

Hence, Aashirvaad has come up with the Digestive Quotient test. When it comes to scanning digestive health, its digestive score will give you an idea of modifications you can make for improved gut and overall health.

7. Antioxidant Properties ^[15]

The benefit of celery juice includes its secondary metabolite levels ^[16], which are beneficial compounds that exhibit health-protecting effects on humans ^[17].

The extracts from this veggie may act as agents that counter the harmful influences in the body by increasing the antioxidant status.

Additionally, celery benefits from its compounds, such as caffeic acid, apigenin, luteolin, tannin, saponin, and kaempferol, which give it potent antioxidant properties. These antioxidants are essential for protecting the body from several health conditions and are thought to have a healing effect ^[18].

These antioxidants cannot be synthesised in the human body and as well as should be consumed through the diet ^[19].

Other Celery Benefits ^[20]

1. It is considered to be rich in natural fibre and minerals, vitamins C and K. The stalks are particularly a good source of calcium, magnesium, copper, zinc, manganese, and selenium, especially in the stalks.
2. Also, its benefits may include its influence on liver function and joint bone health ^[21].
3. Many individuals use stalk juice for detoxification.
4. As it contains antioxidants & vitamin C it may help in maintaining a healthy skin.
5. It may be used as a flavouring agent. Also, in India, ground celery seeds are combined with salt to make “celery salt,” which is used to season salads, eggs, fish, and sauces.

NOTE- Celery has been identified as one of the plants known for causing dermatitis due to phototoxic reactions. In some individual excess consumption can cause various allergic reactions, drowsiness etc. It has been  advised that celery and celery products should not be used during pregnancy. 

How to Use Celery in Your Diet

Conclusion

Celery is one of the healthiest vegetables, and because of the health benefits associated with its use, it would be a worthy addition to any diet.

Remember, health isn’t about one magical food but balance. If you need clarification about how to manage your diet or have questions about health, you can consult a nutritionist and have all your concerns cleared with the specialists.

When managing our busy schedules, we must prioritise the foods we eat.

Celery is one of those vegetables that can be eaten solely as a separate vegetable, included in salads and soups, or used to make tasty smoothies; however you do it, its healing benefits will find you.

With so many potential celery benefits, it’s a small change that could make a big difference.

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