Proven Health Benefits of Celery & Nutrition Facts (Evidence Based)
Celery is a low carb, low-calorie crunchy vegetable that has many health benefits. Consuming celery stalks, celery ribs or celery leaves is extremely good for you. Celery is good for weight loss, lowers blood pressure, promotes good liver health, and helps manage diabetes. Celery is also rich in vitamins, minerals, and antioxidants that help to strengthen your immunity and fight disease.
There are many ways of consuming celery to take advantage of its benefits. You can boost your health by making celery juice, add fresh celery sticks and leaves to meals or soups, and crunch on a raw celery stalk for a healthy, low-calorie snack. However you decide to eat this delicious, fibrous vegetable, there are many reasons why celery is good for you.
In this article, you will find out about the many health benefits of eating celery. You will also learn how celery seeds, celery leaf, and celery juice can help to keep your heart, liver, and body in good health.
What is Celery?
Celery (Apium graveolens) is a vegetable that grows in many countries throughout the world. Celery belongs to the Apiaceae family and is closely related to parsley.
Celery is known for its long fibrous stalks that are abundant in vitamins and other nutrients.
Celery stalks are sometimes referred to as celery sticks or celery ribs, whereas the whole plant is referred to as celery head.
Celery heart, on the other hand, is at the core of the celery head and consists of the tender inner stalks of the celery.
Researchers say that celery is a diuretic and nutrient-rich plant that has many uses in traditional medicine. Celery contains beneficial compounds such as limonene, selinene, antioxidants (flavonoids), and vitamins C and A. Due to its rich fiber content, celery is also good for weight loss and healthy digestion. (1)
Extracts from celery seeds also contain beneficial oils and fatty acids that help protect the cardiovascular system. (2)
Celery leaves are also an important edible part of the plant when it comes to treating many ailments naturally. Celery leaves are packed with vitamins and minerals and make a tasty and colorful addition to garnish or flavor many soups, salads and meals.
Nutritional Value of Celery
The many health benefits of celery stalks and celery juice come from the fact that celery is rich in nutrients.
According to information provided by the United States Department of Agriculture, one stalk of celery contains between 6 and 9 calories. Celery contains almost no fat, making it one of the healthiest snacks you can eat if you want to lose weight. (3)
Another reason why celery is good for weight loss is that it contains plenty of fiber. Two large stalks of celery contain 2 grams of fiber which is 8% of your recommended daily intake (RDI). Munching on a stick or 2 of celery will help to calm hunger pangs between meals without piling on the calories.
Celery is a very healthy vegetable to eat if you are on a low-carb or keto diet to lose weight. For example, one cup of chopped celery only contains 3.5 g of carbs, which is just 1% of your RDI. Celery has a very low glycemic load of only 1 for a cup of celery chunks. (3)
Celery also has many vitamins that are essential for good health, a strong immune system, and healthy skin. Celery is rich in vitamin K, and contains vitamins A, C, and B-group vitamins. For example, one large celery rib contains 18.7 mcg vitamin K which is 23% of your RDI. The same amount of celery contains 2 mg vitamin C which is 3% of your RDI.
Many of the benefits of eating celery are due to its rich mineral content. Celery contains minerals that are good for your bone health, blood, skin, and general health. For example, celery is a good source of potassium, calcium, manganese, magnesium, and phosphorus.
Celery is anti-inflammatory
Consuming celery sticks and celery leaves can also help reduce inflammation in your body.
Doctors from the Cleveland Clinic say that it is important to control chronic inflammation. Long-term inflammation has been linked to diseases such as cancer, diabetes, heart disease, and Alzheimer’s disease. (4)
A 2018 review of the medicinal properties of celery found that it is an excellent source of beneficial nutrients. Extracts from celery have anti-inflammatory properties that help to keep your cardiovascular system in good health. (5)
There are also anti-inflammatory benefits from celery seeds in looking after your health. Research into celery seed benefits has found that they help to reduce inflammatory responses in the body. Celery seeds were also linked to good gastrointestinal health and helping to prevent gastric ulcers. (6)
Find out other proven natural anti-inflammatory foods to include in your diet (science based).
Celery is rich in antioxidants
Celery is a medicinal plant that can be used as a natural remedy due to its level of antioxidants.
Antioxidants, such as the ones found in celery, are necessary to prevent cellular damage caused by free radicals. Research published in 2017 found that celery contains beneficial compounds such as luteolin, tannins, and flavonoids. (7)
Extracts from celery seeds, root, and leaves have been linked to treating various ailments such as rheumatic conditions, heart disease, and diabetes. (7)
The Health Benefits of Celery: Reasons Why Celery is Good for You
Let’s look in more detail at the many benefits of celery sticks and why drinking celery juice can be good for you.
Celery is Good for Weight Loss
Because it is low in calories but high in fiber and nutrients, celery is good to eat if you are on a weight-loss diet.
Researchers from the Centers for Disease Control and Prevention say that celery is among the best foods to eat if you want to lose weight. Celery benefits weight loss because it is a “low-energy-dense food.” This means that celery keeps you feeling fuller for longer without many calories. (8)
For example, a cup of chopped celery only contains 16 calories and 0.2 grams of fat. However, this cup of celery also gives you 6% of your daily fiber needs (1.6 g). (3)
So, eating one or 2 stalks or ribs of celery can be a healthy snack between meals that control feelings of hunger.
Research into the benefits of celery has also revealed that eating celery stalks while dieting also provides you with plenty of vitamin K and vitamin C. Celery also helps boost your mineral intake while dieting. (9)
Learn more about proven ways to lose belly fat based on science, and the reasons to increase daily exercise to boost weight loss.
Celery Has Many Benefits for Your Heart
Celery stalks are good for your cardiovascular health if you eat them raw, juice them, or add them to a meal.
The journal Nutrients in 2017 reported that celery is among the many foods that are good for your heart. Celery helps reduce inflammation that can lead to heart disease and other cardio-related problems. Celery also contains lots of antioxidants that help regulate blood pressure and lower cholesterol. (10)
According to research published in PLoS One, celery contains the antioxidant luteolin. Extracts from celery can reduce the effect of oxidative stress on your cardiovascular system. (11)
To help keep your heart health and reduce your risk of a heart attack, find out what foods to include in a cardiac diet.
Celery Stalks Help Lower Blood Pressure
One of the reasons why celery is good for your heart is that it helps to control hypertension.
Various studies involving animals and humans have shown that celery extracts can help to lower high blood pressure. For example, celery lowers pressure in the arteries and has cardio-protective benefits. (12)
One study from China found that consuming celery juice is good for controlling blood pressure. Celery juice was mixed with honey and consumed 3 times a day. Scientists noted that there was a significant reduction in blood pressure in humans. (13)
Researchers from the Cleveland Clinic report that celery helps to relax the arteries which, in turn, helps to lower blood pressure. Doctors recommend eating 4 celery stalks a day if you want to help treat hypertension naturally. (14)
Four stalks of celery only contain 22 calories but 44 mcg of vitamin K which is 60% of your RDI. Some studies have shown that low levels of vitamin D and vitamin K can increase the risk of hypertension. (15)
Other studies have shown that celery seed extracts can also have a hypotensive effect when consumed regularly. (12)
Celery is a diuretic
Another way that celery can treat hypertension is because it is diuretic and helps get rid of excess sodium and water from your body.
Researchers have found that the diuretic effect of celery seeds have a positive effect on blood pressure. Taking celery seed extract regularly can help to treat chronic hypertension and reduce blood pressure. (16)
Learn about other natural remedies for high blood pressure to help reduce your risk of a stroke.
Celery Can Help Lower Cholesterol
One of the other ways that celery helps reduce your risk of coronary heart disease is that it helps lower cholesterol.
One trial on animal subjects found that celery extracts helped to reduce levels of cholesterol. Scientists found that celery contains a unique compound that has a cholesterol-lowering effect. (17)
Other studies have revealed that taking celery extracts for 8 weeks can help to reduce levels of blood fat. The study showed that compounds in celery and certain amino acids help to lower cholesterol. (18)
You can include heart-healthy foods in your diet to bring down cholesterol levels naturally and reduce your need for taking medication for cholesterol.
Celery Promotes Good Liver Health
Consuming celery juice regularly can help to benefit your liver and reduce the damage that free radicals can cause.
One study reported that celery has various hepato-protective properties that prevent liver damage. Celery contains antioxidants that also have healing properties. Celery leaf and root juices help to boost the health of the liver. In some studies, parsley leaf and celery leaf juice protected the liver from damage caused by certain medications. (19)
Other studies have shown that a diet rich in celery, chicory leaves, and barley can help to reduce the number of liver enzymes. This also has the potential to lower the risk of developing fatty liver disease. (20)
You can add celery to the list of healthy foods that help to cleanse your liver. Why not also try a lemon and olive oil liver cleanse to help keep your liver working properly?
Celery Is Good for Your Digestion
Celery is high in fiber and is extremely good for your digestive health and to help prevent constipation.
Consuming 3 medium celery sticks provides you with nearly 2 grams of fiber which is 10% of your fiber needs for the day. (3)
However, there are many other reasons why celery benefits your digestion. Scientific studies have revealed that some of the benefits of celery are lowering your risk of developing ulcers. Celery has compounds that help to heal tissue in the gastrointestinal system and promote healing. (21)
Celery also contains a compound called apigenin that has antibacterial properties. Consuming extracts of celery can kill off strains of Helicobacter pylori in the gut that cause peptic and gastric ulcers. (22)
If you frequently have abdominal cramping after eating because of a gastric ulcer, find out what are the best foods to eat to reduce ulcers.
Celery Leaves Can Help Manage Diabetes Symptoms
Celery is a healthy food to eat if you suffer from diabetes because it is low in carbohydrates and high in fiber.
One large celery stalk (64 grams) contains just under 2 grams of carbohydrates and it will not spike your blood glucose levels. What’s more, this amount of celery has only 9 calories and will aid in getting your vitamin needs for the day. (3)
Research into the therapeutic benefits of celery found that celery leaf extract helps to lower blood glucose levels. Although the trial didn’t show that celery lowered insulin levels, there was no evidence that insulin levels increased after consuming celery leaf. (23)
Find out what other foods help control blood glucose levels.
Celery Extracts May Relieve Sore and Inflamed Joints
Because celery is a natural anti-inflammatory food, consuming celery stalks regularly could help manage arthritis symptoms.
The journal Annals of the Rheumatic Diseases reports that celery extracts are some of the most popular supplements for treating osteoarthritis. (24)
Other studies have shown that celery extracts contain flavonoid compounds that have an antioxidant and anti-inflammatory effect. Taking celery seed extract can help to treat arthritic pain and also reduce swelling in joints. (25)
As well as adding more celery to your diet if you have arthritis, you can learn about other foods for arthritis that help reduce inflammation.
Celery Leaves May Help Improve Male Fertility
One of the celery benefits for men is that celery can boost male sexual health and improve the quality of sperm.
A scientific paper published in 2015 reported that celery is a traditional remedy for impotency. The results from one study found that consuming celery leaf extract helped to increase the number of sperm and other fertility parameters. (26)
You can find out what else you can do to improve the life span of sperm if you are trying to conceive a child.
Celery Can Help Boost Cognitive Function
The rich nutritional content of celery ribs and leaves means that celery can help protect brain health.
Researchers have identified that compounds in celery such as luteolin and apigenin help protect neurological processes. These compounds help reduce inflammation and can help to boost cognitive performance. (27)
Another study found that extracts from Chinese celery seeds contain a compound that can help prevent neuro-degenerative diseases. Scientists found that this compound (L-3-n-butylphthalide) can help to reduce the effects of oxidative stress on the brain. This could have a role in preventing or treating symptoms of Alzheimer’s disease. (28)
Find out what other foods to include in your diet that promote good cognitive health and can help improve your memory.
Celery is a Good Food if You Are in the Menopause
Celery is one of the foods that should be part of a healthy diet to help reduce the severity of symptoms of the menopause.
Research from 2010 found that celery contains phytoestrogens that can mimic the effect of estrogen. However, there is not enough evidence to recommend using celery as a replacement for estrogen in the menopause. (29)
Of course, increasing your intake of celery during the menopause will boost your health in general. Adding a cup of chopped celery to a salad, stir-fry, or another meal will help you meet your daily nutritional requirements.
Dietary luteolin found in celery and other foods can also help prevent osteoporosis in older women. Antioxidants such as luteolin help to protect bones from loss of bone mass. (30)
Other studies have shown that apigenin in foods such as celery may help prevent cervical cancer in menopausal women. (31)
If you are in your late 40s or 50s, find out how to deal with hot flashes and other symptoms of the menopause. You may also find that some supplements can help to control menopausal symptoms.
Celery Has Anti-Cancer Properties
Celery is a very healthy vegetable that also contains compounds that have chemo-protective properties.
The Journal of Cancer Prevention reported that celery seeds and Chinese celery are rich in apigenin. This compound has a role in the prevention of certain cancers and can even help prevent the spread of some tumors. (32)
Other studies have found that anti-cancer foods such as celery, parsley, fennel, and parsnip have health-promoting properties. Certain compounds in these foods have anti-tumor activity and can help protect against some forms of cancer. (33)
Of course, more research has to be done to find out how certain extracts from celery and celery seeds can be used to cure cancer.
The Health Benefits of Celery Seeds
You can also add both whole and ground celery seeds to your cooking to benefit from their amazing effect on your health.
Celery seeds have a strong, bitter taste that can help to add spice and extra flavor to any meal. What are some of the benefits of celery seeds? Here are just a few:
Lowering blood pressure. Research has found that celery seed extract can help to reduce hypertension. Certain compounds in celery seeds have an anti-hypertensive effect and can help treat symptoms of high blood pressure. (34)
Treat gastric ulcers. Studies have shown that consuming celery seed extracts helps protect the gastric lining from damage caused by H. pylori bacterial infections. (35)
Arthritic pain relief. Research has shown that celery seed extract can be as effective as non-steroidal anti-inflammatory drugs in helping to soothe joint pain and inflammation. (36)
Precautions
Celery is a healthy vegetable full of goodness, vitamins, minerals, and nutrients that can boost your health. Celery can assist with weight loss, keeping your heart healthy, and lowering blood pressure.
Although there are many benefits to celery, there can be some side effects of celery and foods containing celery seed.
The Journal of Allergy and Clinical Immunology reports that celery root can trigger allergic reactions in some people. (37)
In some cases, consuming celery can cause an asthma attack or result in eczema or other signs of an allergic reaction. (38)
If you want to increase your intake of celery, it is always recommended to purchase organic celery. Pesticides are often used on growing celery and these chemicals can stay in the vegetable. One report found that nearly 60% of celery contains pesticide residue. (39)
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