Celery has been a go-to low-calorie snack for years, making it a staple on snack trays and dip accompaniments. Celery’s low-calorie count is well-known, but fewer people are aware of the additional short- and long-term health benefits that come from eating this antioxidant-rich vegetable. Did you know that celery is more than just a crunchy snack? Discover the surprising nutrition facts on celery and how it can benefit your health in this post.
While celery may not have the most exciting flavor, its nutritional value more than makes up for its lack of flavor. As a vehicle for a dip and an ingredient in a variety of soups and salads, its mild flavor and scent may be one of its greatest qualities.
Celery, like carrots and parsnips, belongs to the Umbelliferae family. Its therapeutic virtues earned it high regard in the Mediterranean, where its history was first recorded.
Most people in the United States now think of the famous green stalks of celery farmed in states like California, Florida, and Michigan. Green stalk celery, or Pascal celery, may be found in your area as Tall Utah or Golden Boy. Safir and Par Cel are two variants that often have smaller stems and more fragrant leaves.
Nutritional information on celery
Celery nutrition facts reveal that it is low in calories and high in fiber. Here is a comprehensive table listing all the possible nutrients found in celery:
|Nutrient||Amount per 100 grams||% Daily Value|
|Vitamin A||449 IU||9%|
|Vitamin C||3.1 mg||5%|
|Vitamin E||0.27 mg||1%|
|Vitamin K||29.3 mcg||37%|
|Thiamin (B1)||0.021 mg||1%|
|Riboflavin (B2)||0.057 mg||3%|
|Niacin (B3)||0.32 mg||2%|
|Pantothenic acid (B5)||0.246 mg||2%|
|Vitamin B6||0.074 mg||4%|
|Folate (B9)||36 mcg||9%|
The nutrition facts on celery show that it is a good source of vitamins A, K, and C.
Health Advantages and nutrition facts on Celery
Celery is a great source of fiber and is often regarded as one of the healthiest snack options. Because of its low-calorie level, the vegetable’s high fiber content stands out. This makes it an excellent choice for anyone who wants to watch their weight or keep their digestive systems in good working order.
1. Celery is a great food because of its antioxidants.
Cells, blood vessels, and organs are all shielded from the damaging effects of oxidative stress by antioxidants.
Celery has a variety of antioxidant compounds, including vitamin C, beta carotene, and flavonoids, but these are just a few of the at least 12 distinct types of antioxidant components that can be discovered in just one stalk. It has been established that the phytonutrients included in this diet may decrease inflammation in the vascular system, as well as in the tissues and organs of the body.
2. Celery aids digestion naturally.
Celery’s anti-inflammatory and antioxidant capabilities protect the whole digestive system, including the stomach, which is one of the organs that benefit directly from them.
In animal research, it was shown that pectin-based polysaccharides in celery, such as apiuman, may help repair the lining of the stomach, manage stomach secretions, and reduce the number of times that stomach ulcers arise. When looking at the nutrition facts of celery, you’ll find that it is low in carbohydrates.
In addition to having a high water content (nearly 95 percent), celery also has a high concentration of both soluble and insoluble fiber. All of those things contribute to maintaining a strong and healthy digestive system as well as regularity. The amount of dietary fiber included in one cup of celery sticks is five grams.
3. Celery is nutritious and low-glycemic.
There is a possibility that celery contains all of the vitamins A, K, and C, in addition to minerals such as potassium and folate. In addition to that, there is hardly any salt. In addition to this, it has a low glycemic index, which means that the effect it has on your blood sugar is going to be gradual but continuous.
4. Celery’s body-alkalizing properties.
In addition to supplying vital minerals like magnesium, iron, and salt, celery has the potential to act as a buffer against the acidity of the meal that it is consumed. The nutrition facts on celery indicate that it is a hydrating vegetable due to its high water content.
5. Prevention of Cancer.
There are several antioxidants in celery. Flavonoids, vitamin C, lunular, and bergapten are just a few of the well-known antioxidants available. Antioxidants like these and others are useful in warding off cancer by reducing oxidative stress. Celery is more than a crisp nibble.
6. Treatment of Hypertension.
The phytochemical phthalides are abundant in celery. This chemical may help maintain normal blood pressure and circulation by relaxing the tissues lining the arteries. The improved circulation may help reduce blood pressure. In significant research, those who took celery seed extract had decreases in both their systolic and diastolic blood pressure.
7. Avoiding and Treating Alzheimer’s
The celery seed extract L-3-n-butylphthalide has been shown to enhance memory and thinking. This extract may have significant clinical applications in the treatment of Alzheimer’s disease and in the prevention of the disease.
8. Losing Weight.
According to the FDA, two medium-sized stalks of celery have just around 15 calories, as illustrated above. This serving also has about 2 grams of dietary fiber, which can help curb cravings because fiber absorbs water in the digestive tract, making you feel fuller for a longer period of time. According to a 2015 research published in the journal Annals of Internal Medicine merely adding extra fiber to one’s diet may be a crucial component of weight reduction. When considering the nutrition facts of celery, you’ll notice that it is a rich source of antioxidants.
Some individuals think that celery is a “negative calorie” food, or one that requires more calories to digest than it contains, however, this is not the case, as PIH Health explains. Indeed, according to Ware, “although celery contains a minuscule amount of calories, the number of calories spent digesting it is probably even smaller.”
9. Anti-inflammatory Properties
Celery is high in phytonutrients, which are plant-produced chemicals with antioxidant and anti-inflammatory effects. (According to the National Institutes of Health, antioxidants are molecules that assist prevent cell damage, while anti-inflammatory agents reduce inflammation in the body.)
Although studies in mice found that some forms of phytonutrients were absorbed better than others in the gastrointestinal tract, a 2012 study published in the journal Molecular Nutrition & Food Research suggested that celery juice and celery extracts may help reduce the activity of inflammatory molecules known as tumor necrosis factor-alpha (TNF-A) and nuclear factor kappa B (NF-KB). Another research published in the journal Planta Medica in 2007 reveals that luteolin, another celery component, may be able to block the synthesis of COX-2, an enzyme that causes inflammation.
According to a 2017 article published in the Journal of Evidence-based Complementary and Alternative Medicine on rat research, “Experimental studies show that celery has antifungal and anti-inflammatory properties.” Furthermore, its essential oils have antibacterial properties. Its seeds may help with bronchitis, asthenopia, asthma, chronic skin illnesses including psoriasis, vomiting, fever, and tumors.”
According to the American Institute for Cancer Research, it is unknown how effectively these studies transfer to the human body since they are conducted in lab dishes and on animals.
10. Benefits of Hydration.
Celery contains 95% water, according to Ware. This may make eating vegetables an excellent approach to maintaining enough fluid levels. “Because of its high water content, celery is a great snack to have on hand during the hot summer months to prevent dehydration,” added Ware. Did you know that celery is more than just a crunchy snack?
11. Helps to avoid Heartburn
According to Johns Hopkins University, celery is an ancient folk treatment for heartburn because it contains a lot of water, which may neutralize stomach acid. Research published in the journal Annals of Otology, Rhinology, and Laryngology in 2011 included celery in a “low acid” diet given to acid reflux sufferers. While their diet was beneficial, more research is needed to determine the specific role of celery. The nutrition facts on celery demonstrate its potential role in supporting digestive health.
According to PIH Health, “the compounds in celery, including apiuman and pectin-based polysaccharides, have been shown to reduce the chances of stomach ulcers, improve the lining of the stomach, and reduce stomach secretions.”
12. Celery can help with Cholesterol and Blood pressure.
According to Raleigh Medical Group in North Carolina, the fiber in celery may help decrease cholesterol levels because fiber gathers up extra cholesterol molecules in your intestines and pushes them out during the elimination process.
Although human research on the relationship between celery and cholesterol is limited, animal studies show promising results. The New York Times reported in 1992 that phthalide, a chemical contained in celery, decreased bad cholesterol levels in rats by 7% and blood pressure by 14%.
One human research, published in the journal Natural Medicine Journal in 2013, looked examined celery seed extract given to persons with mild-to-moderate hypertension for six weeks and found that it decreased blood pressure. Many of the study’s authors, however, worked for a company that sells celery extract.
According to the Cleveland Clinic, eating entire meals provides better health advantages than ingesting specific chemicals in celery or other veggies. And celery alone is unlikely to lower blood pressure; rather, a healthy diet rich in vegetables, fruits, and whole grains, as well as low in sodium and saturated fat, has been shown to lower blood pressure.
13. Celery is an Aphrodisiac.
Celery has gained popularity in recent years because of its alleged stimulating properties. It is rich in androstenone and androstenol, both of which are male pheromones. According to Alan R. Hirsh, author of “Scentsational Sex: The Secret to Using Aroma for Arousal” (Element Books Ltd, 1998), eating celery should increase men’s attractiveness to potential romantic partners; however, authors of the book “Neurobiology of Chemical Communication” (2014, CRC Press/Taylor & Francis), disagree, writing, “It does not follow that simply. When examining the nutrition facts of celery, you’ll discover its potential as a refreshing and nutritious addition to juicing recipes.
According to Healthline, much more research is required to discover if the androsterone in celery really increases sexual desire. Furthermore, there is no evidence that eating celery or drinking celery juice increases male sex drive, according to Healthline. The high fiber content in celery, as per its nutrition facts, aids in promoting healthy digestion.
Can Celery be Harmful?
|Harmful Effects of Celery||Description|
|Allergic Reactions||Some individuals may be allergic to celery, leading to symptoms such as itching, swelling, and difficulty breathing. It is important to be aware of any allergies before consuming celery.|
|Cross-Reactivity with Pollen||Celery can trigger allergic reactions in individuals who are allergic to certain pollens, such as birch pollen. This condition is known as oral allergy syndrome.|
|High Sodium Content||Celery naturally contains sodium, so individuals on a low-sodium diet should consume it in moderation to avoid exceeding their daily sodium intake.|
|Pesticide Residues||Conventionally grown celery may have pesticide residues, which can be harmful if consumed in excessive amounts. Choosing organic celery or properly washing it can reduce the risk.|
|Interactions with Medications||Celery may interact with certain medications, such as blood thinners, leading to potential complications. It is advisable to consult a healthcare professional if you are taking medications and have concerns about celery consumption.|
Celery, when eaten in moderation, is safe and healthful for most individuals. If you have medical issues, visit a doctor.
The Proper Way to Cook Celery
- Wash the celery stalks under running water to get rid of any dirt or debris.
- Trim the ends of the celery and discard any broken or discolored pieces.
- Select the right cooking technique for your food from simmering, steaming, sautéing, or grilling.
- For simmering or steaming, cut the celery stalks into the appropriate sizes, such as small bits or bigger segments.
- You may either separate the celery stalks for sautéing or chop them into thin slices, depending on your preference.
- If roasting, leave the celery stalks intact or cut them lengthwise in half or quarters.
- Bring a kettle of water or a pan with a tiny amount of oil or butter to a boil depending on the preparation method.
- Cook the celery in the water for a few minutes or until it becomes soft yet firm.
- By putting celery in a steamer pot over simmering water, you may steam it until it is soft.
- Add sliced or chopped celery to a hot skillet during sautéing and cook it until it starts to soften and caramelize.
- Place the celery on a baking pan and season it with your favorite seasoning or olive oil before roasting.
- Depending on personal liking and the recipe being used, cook the celery until it achieves the required level of softness.
- To improve the taste of cooked celery, season it with salt, pepper, herbs, or other ingredients if desired.
- Use the cooked celery in other recipes, as a side dish, or as specified per the recipe.
- Depending on your tastes and the precise directions in the recipe, change the cooking time and technique.
- Try out different cooking techniques and ingredients to discover your preferred manner of preparing celery.
Can you Eat Celery Leaves?
When considering the nutrition facts of celery, you’ll notice that it is a low-calorie vegetable that can be included in weight management plans. Bon Appetit Magazine says celery leaves are edible and may be used in various dishes.
The vitamin K content, as per the nutrition facts on celery, plays a role in blood clotting and bone health. Even a beheaded bunch of celery has a few pale, sweet, and delicious leaves tucked inside its core. Thinly slice these leaves, the core, and the celery butt to add crunch and aroma to a salad.
Here are some suggestions regarding celery consumption:
- As a crisp and healthful snack, include celery.
To add texture and flavor to your salads, add celery.
- Celery may be used as a basis for dips and spreads, such as celery sticks with peanut butter or hummus.
- For extra freshness and minerals, try putting celery into your smoothies or juices.
Celery may be used to give flavor and nutrients to stir-fries, soups, and stews.
- Try it in your favorite recipes, such as stir-fried foods, casseroles, or even as a pizza topping.
- Use celery as a low-calorie substitute for higher-calorie components in your meals.
- Consume celery as part of a well-balanced diet that also includes fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Refrigerate celery in a covered container or wet paper towel to preserve it crisp.
- Don’t be scared to experiment with new recipes and combinations that fit your taste preferences.
- Remember to carefully wash celery before eating it to eliminate any dirt or pollutants.
- If you have medical or nutritional issues, ask a doctor or nutritionist about celery consumption.
How much celery should I eat a day?
The number of stalks of celery that should be consumed each day varies, although doing so may be healthy.
Is it good to eat celery every day?
Yes, eating celery every day is a smart idea since it has possible health advantages and offers a variety of nutrients.
Is celery a Superfood?
Although celery is very healthy, unlike some other vegetables, it is not often regarded as a Superfood.
What is the nutritional value of 100g of celery?
Approximately 16 calories, 0.7g of protein, 3.5g of carbs, and 1.6g of dietary fiber are included in 100g of celery.
Can I eat raw celery?
Yes, celery may be eaten raw, and it is often eaten that way as a crisp snack or as an ingredient in salads.
What are celery benefits?
To name a few, celery is low in calories, abundant in fiber, and a good source of vitamins and minerals.
Does celery increase blood sugar?
Generally speaking, celery is thought to have no effect on blood sugar levels and may be included in a diabetic person’s balanced diet.
Is celery good for your skin?
Since celery is well recognized for its hydrating qualities, it may indirectly improve skin health by encouraging nutrient intake and general hydration.
Is celery good for your liver?
Although celery’s effects on liver health are not particularly well-known, its high fiber content and hydration-promoting qualities may help to promote normal liver function.
Why is celery good for weight loss?
Since celery has a high fiber content and few calories, it is a useful option for weight reduction since it may help people feel full on fewer calories.
Why is eating celery at night good for you?
Since celery is low in calories and hydrates you, eating it at night may be excellent for your health generally and your ability to sleep well.
Is celery good for kidneys?
Because of its low salt level and hydrating qualities, celery is often suggested as a component of a diet that is healthy for the kidneys.
Is celery good for sperm?
The answer is that celery has several nutrients that may assist reproductive health in general, but additional studies are required to pinpoint its precise impacts on sperm health.
Is celery good for men?
As part of a balanced diet, celery typically benefits both men and women by delivering vital nutrients and fluids.
Does celery give you energy?
In response, celery is a nutrient- and hydration-rich meal with low calories that may help with overall energy levels.
Can celery cure fatty liver?
Although celery by itself cannot treat fatty liver, adding it to a balanced diet and making other lifestyle adjustments may help to improve liver health.
What vegetables improve the liver?
There are a number of vegetables that are known to boost liver function, including cruciferous vegetables like broccoli and Brussels sprouts as well as leafy greens like spinach and kale.
Is celery OK for fatty liver?
Celery may be a component of a balanced diet for liver health and is often seen to be safe for those with fatty liver disease.
When not to eat celery?
People with celery allergies should avoid eating it. Additionally, it’s advisable to speak with a healthcare expert if you have any particular medical issues or concerns.
What foods cleanse your liver?
The answer is that a variety of foods, such as leafy greens, citrus fruits, turmeric, garlic, and green tea, are usually thought to be good for the liver.
Does celery lower blood pressure?
The answer is that celery includes chemicals that might have a small blood pressure-lowering impact, but additional studies are required to confirm this.
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