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Celery Health Benefits: Why You Should Eat It More Often

Jan 18, 2023

Nutrition

celery-health-benefits

You’ve probably had celery as a side to an order of buffalo wings or maybe as a snack with peanut butter. But did you know that each bite of celery packs a punch of vitamins and minerals?

While celery is known for its low-calorie content, few are aware of its high nutritional and antioxidant content. We will give you an overview of this remarkable vegetable and its immediate and long-term health benefits celery.

Celery: A Nutritious Choice

Originating from the Mediterranean and Middle East regions, celery is cultivated for both its vitamin and nutrient properties. A study found that celery preserved between 83% and 99% of its antioxidants even after being steamed for over 10 minutes.

Celery contains a healthy amount of:

  1. Beta Carotene
  2. Lutein + Zeaxanthin
  3. Vitamin A
  4. Vitamin C
  5. Vitamin E
  6. Vitamin K
  7. Potassium
  8. Folate
  9. Fiber
  10. Calcium
  11. Choline
  12. Pantothenic Acid
  13. Calcium
  14. Magnesium
  15. Manganese
  16. Phosphorus

How Can Celery Benefit You?

1. Reduces inflammation

There are about 25 anti-inflammatory properties in celery and celery seeds, which can protect your body against inflammation. It can also alleviate chronic inflammation connected to a variety of diseases, such as osteoporosis (weak bones) and arthritis (joint pain).

2. Aids in digestion

The antioxidant and anti-inflammatory properties of celery protect the entire digestive tract. Celery is a source of both soluble and insoluble fiber and a high water content (almost 95%), which help keep the digestive tract healthy and regular. As a source of antioxidants, celery protects cells throughout your digestive tract, including your esophagus, stomach, intestines, rectum, and all accessory digestive organs. Celery works by attacking free radicals that are produced during normal metabolic processes.

Additionally, a study revealed that a substance called Apium found in celery can help:

  • Reduce the incidence of stomach ulcers
  • Enhance the lining of the stomach
  • Regulate stomach secretions

3. May prevent cancer

Antioxidants are known to aid in reducing oxidative stress, a factor in cancer development. According to the BioMed Central Gastroenterology Journal, luteolin in celery inhibits the replication cycle of cancer cells and suppresses signal pathways (IGF and PI3K) that promote cancer cell growth.

4. Improves heart health

As mentioned earlier, celery is a good source of flavonoids, which are plant components with anti-inflammatory and protective properties. These take care of the cardiovascular system and lower the risk of heart disease.

5. Supports weight loss

According to the FDA, two medium-sized stalks of celery only have roughly 15 calories. Celery also contains dietary fiber, which promotes weight loss by causing the digestive tract to absorb water and prolonging the feeling of fullness.

6. Promotes memory

According to research, celery seed extract L-3-n-butylphthalide enhances cognition and memory. Besides helping cure Alzheimer's, this extract may also help stop the disease from ever starting. Celery extract can also improve cognitive performance linked to sadness and aging.

7. May lower blood pressure levels

Celery contains phthalides, a phytochemical that relaxes arterial walls and improves blood flow. Nitrates, which are abundant in celery, may also help reduce blood pressure.

8. Regulates blood sugar

Celery can help regulate blood sugar levels because it has a low glycaemic index (GI) and a high concentration of fiber. Studies indicate that it may also lower blood glucose levels.

Using Celery as an Important Food Source

In addition to providing many health benefits, celery is also a versatile food that can be consumed raw, cooked, roasted, or steam-cooked.

The best way to get the most nutrients and taste from celery is to choose it carefully. Here are a few tips to keep in mind:

  • Avoid the celery if it is spotty with brown spots or has yellowing leaves. Celery that is in good health will be between a pale, almost-white color to a deep, vivid green.
  • Wait until you’re ready to eat it before slicing or chopping celery to receive the maximum amount of nutrients. Celery that is cut too soon may dry out and lose most of its nutritious value.
  • Steaming the leafy green for a few minutes will preserve all of the nutritional value, making it one of the greatest ways to take advantage of celery's health benefits. In addition to preserving the flavor, steaming retains the majority of the nutrients inside.

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