8 Health Benefits Of Eating Celery

Who would like to eat leafy vegetables when we have cherry tomatoes, carrots and red peppers on a platter? Well, no one!

Though these leafy vegetables are high in nutrients, we always opt for something which has a better taste. But these green vegetables provide numerous nutrients with a lot of health benefits than other vegetables and celery is one of them.

Crunchy and crispy celery is very popular for being low in calories and its high water content. This green vegetable is high in nutrients and has several health benefits. Celery is a marshland plant and shares the same family as carrots and parsley. It has long, pale green, firm, fibrous stalks- approximately 8-10 stalks per bunch, that taper into leaves at the top.

Celery Nutrition

Celery health benefits are numerous, thanks to its nutrient-rich composition. Celery contains almost 95% water with a welcome dose of vitamins, minerals, and fibers. Nevertheless, celery is a good source of vitamin K, Vitamin A, Vitamin C, folate, potassium, and calcium. It also contains a minimal amount of protein, fat, and just 1.4g of carbohydrates. Celery is rich in useful antioxidants, phytonutrients, and flavonoids, making it a valuable addition to a healthy diet.

Studies have revealed that some people may have significant allergic reactions when exposed to celery. Some signs might be troubled breathing and rashes. I strongly recommend the use and consumption of celery under the guidance of a medical professional.

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

Properties of Celery:

Celery may act as a great source of naturally occurring active substances with various biological properties.^1,3 Let’s look into some properties of celery. 

• It might act as an antioxidant.³ 
• It might act as an antispasmodic.³ 
• It might have antifungal properties.³ 
• It might act as a diuretic.³ 
• It might have antiplatelet and anticoagulant activity, as it contains apigenin.⁵ 
• It might have anti-inflammatory activity.⁶ 
• The essential oil produced from celery might have antibacterial effects.⁵ 
• It might have antiparasitic properties. Also, it may show larvicidal and mosquito-repellent properties.⁶ 
• It might have antimicrobial activity.⁶ 

Health Benefits of Celery

1. Improves Sex Life 

Celery contains high levels of androstenone and androstenol-male hormones, which stimulate sexual arousal in women. It is believed that celery benefits sexually, as the scent emitted from its compounds may make men more attractive and desirable to the opposite sex.

2. Improves Sperm Count and Activity 

Studies suggest that celery has protection against a substance that may damage sperm count. Celery benefits for sperm are notable, as celery extract enhances sexual performance and improves sperm count. It may be because it appears to have inhibitive effects against free radicals, which can adversely impact fertility. Celery benefits for men as it increases the secretion of testosterone, a male hormone.

I recently read in an article that celery might make some individuals feel bloated or gassy if they consume it in excess. The vegetable has proven to have high concentrations of the substance mannitol, which research has linked to digestive issues, which may be the cause of these negative effects.

Dr. Rajeev Singh, BAMS

3. Reduces Cancer Risk 

Celery is rich in antioxidants that can help to reduce the risk of cancer. It contains two potent anti-cancer compounds- apigenin and luteolin that promote free radical destruction and promote cancer cell death. Celery possesses bioactive polyacetylenes, these compounds have the potential to prevent numerous cancer cell formations. Celery is beneficial to protect one from pancreatic and breast cancers.

4. Lowers Blood Pressure Level

Celery contains a high amount of phytochemicals known as phthalides. This compound relaxes the artery muscles and increases blood flow.

As per Chinese medicine, celery and its extract help to reduce blood pressure. It is rich in nitrates that also help to relax the smooth muscles of blood vessels.

5. Prevents Inflammation 

Celery is rich in various antioxidants that possess anti-inflammatory, antibacterial, and anti-viral properties. The nutritional value of celery is impressive in this regard. Celery also contains a compound called luteolin that can prevent inflammation in the brain cells. Research suggests that celery extract acts like anti-inflammatory drugs like aspirin and ibuprofen. It may also have a pain-reducing effect. And it may be protective against stomach damage that can occur from taking non-steroidal anti-inflammatory drugs (NSAIDs).

6. Promotes Nerve Cells Health and Prevent Memory Loss 

Celery contains apigenin that is excellent for the growth and development of nerves. Apigenin may also contribute to the health of neurons.

Celery also prevents memory loss as it contains a specific compound known as as- L-3-n-butylphthalide. Celery extract plays a valuable role in treating Alzheimer’s disease and preventing it from developing in the first place.

Did you know celery may induce premature delivery in pregnancy? I came across a study conducted in 2017, and it said that excess consumption of celery by a pregnant lady may induce uterine contractions, resulting in premature delivery.

Dr. Smita Barode, B.A.M.S M.S.

7. Aids Digestion 

As it contains antioxidant and anti-inflammatory nutrients, it offers protection to the entire digestive tract. The natural fibre found in celery makes it an essential food for the digestive system. The soluble fibre in celery will be fermented by the bacteria present in the large intestine and this fermentation process promotes digestive health.

8. Helps to Reduce Weight 

As we know, celery is a low-calorie vegetable that is beneficial in weight management. Celery benefits for weight loss are evident as it contains digestive fiber that keeps you full for a long duration. The insoluble fiber content of celery can increase satiety and aid weight loss. Celery’s high water content may also contribute to weight loss and regulate lipid metabolism.

Celery Recipes

Celery, often considered just a crunchy snack, is a versatile vegetable that can take center stage in a variety of delicious dishes. Here are some creative celery recipes to explore:

1. Celery Soup:

A classic celery soup is a comforting dish that highlights the vegetable’s natural flavors. To prepare, sauté chopped celery, onions, and garlic in butter until they become tender. Add vegetable broth, simmer, and blend until smooth. Season with salt and pepper, and garnish with fresh herbs for a delightful, nutritious soup.

2. Celery Salad:

Combine thinly sliced celery with apples, walnuts, and a light vinaigrette for a refreshing salad. The crisp texture and slightly peppery flavor of celery make it an excellent addition to salads.

3. Celery and Peanut Butter Snacks:

Looking for a quick, healthy snack? Celery sticks paired with peanut butter make an ideal choice. The crispness of celery complements the creamy texture of peanut butter, providing a satisfying and protein-packed treat.

4. Celery and Blue Cheese Dip:

For a savory and tangy dip, combine cream cheese, blue cheese, sour cream, and minced celery. This dip is great with fresh celery sticks or other raw vegetables, making it a perfect appetizer for parties and gatherings.

5. Sautéed Celery with Garlic and Herbs:

Sautéed celery with garlic and herbs is a delightful side dish that elevates the flavor of this humble vegetable. The gentle sautéing process enhances celery’s natural crunch and imparts it with a subtle garlic and herb-infused aroma. It’s a simple yet flavorful way to enjoy the benefits of celery while adding a delicious touch to your meal. Whether as a standalone side or as an accompaniment to your favorite dishes, this recipe adds a burst of freshness to your plate.

6. Celery Stir-Fry:

Incorporate celery into a stir-fry with your choice of protein and other vegetables. The crisp texture of celery adds a satisfying crunch to the dish.

7. Celery Juice:

Celery juice, packed with essential nutrients like vitamins A, K, and C, has become a popular health choice. celery juice benefits such as aiding digestion and reducing inflammation. However, it’s important to approach these claims with caution, as scientific evidence is still limited. While celery juice can be a refreshing and hydrating addition to your diet, consult with a healthcare professional before relying on it as a cure-all solution.

8. Celery Smoothies:

Celery smoothies are a nutritious and refreshing way to incorporate this green vegetable into your diet. These blended concoctions combine celery with ingredients like spinach, apples, and ginger, providing a boost of vitamins, minerals, and antioxidants. Celery smoothies are known for their potential to support digestion, reduce inflammation,aid in weight management and Celery benefits for skin also

These celery recipes showcase the vegetable’s versatility and ability to elevate various dishes. From soups and salads to snacks and smoothies, celery can be a delightful addition to your culinary repertoire. Whether you prefer it raw, sautéed, or blended, there’s a celery recipe for every palate.

Tips for Buying and Using Celery

If we’ve convinced you that you need more celery in your life, you may want to read our tips on how exactly to select and store this leafy vegetable. Keep these in mind next time you’re shopping or cooking, so that you can enjoy all the celery benefits.  

1. Look and Feel

Fresh and healthy celery will range in color from a pale, nearly white to a deep and bright green. If the celery is patchy with brown spots or yellowing leaves, avoid it and look for something fresher. Good celery should also be crisp to the touch, if the celery is wilting or drooping it’s probably not fresh. Lastly, the stalks of the celery should have a satisfying snap and sturdiness to them, anything else (like bending stalks) means you’re not getting fresh produce.  

2. Timing

To ensure you get the possible celery nutrition, delay slicing or chopping celery till the last moment. Celery that is cut too early may lose most of its nutritional benefit just hours after being chopped. You can still use it for flavour and avoid creating unnecessary food waste but try to wait till the last minute before dicing your celery. Also, keep in mind that celery should be used within a week (maximum) after which you should throw it out.

How To Eat

One of the best ways to enjoy the dietary celery benefits is to steam the leafy green for a few minutes and retain all the nutrition. This keeps most of the nutrition locked inside as well as preserves the flavour. You may also eat the leaves since they hold a lot of nutrition (especially calcium and vitamin C), but this should be consumed within a couple of days.  

How To Store Celery

Storing celery properly is essential to keep it fresh and crisp. To store celery, wrap it in aluminum foil or place it in an airtight container to prevent moisture loss. Keeping it in the vegetable crisper drawer of the refrigerator is ideal, and you can also place it in a container with water to maintain its hydration. Follow these steps to maximize the shelf life and nutritional value of celery.

Side Effects of Celery:

Studies have reported the following side effects of celery: 

• The compounds such as psoralen, xanthotoxin and bergapten are found in seeds and leaves of celery. These are phototoxic, which, when coming in contact with the sunlight, get more concentrated and may cause dermatitis in humans and animals. In addition, it is said to be infected with the fungus Sclerotinia sclerotium, which causes dermatitis in those with sensitive skin. This condition is common in caucasian people.^1,2 
• Celery contains phthalides which is a natural sedative and may cause drowsiness.² 
• Celery contains coumarin, which may induce calcium antagonistic properties, an effect preventing calcium from entering the heart’s cells.² 
• There are some allergens present in the celery which may cause a severe allergic reaction.² 
• Excess celery may lower the potassium levels in the body, which may be balanced by eating bananas and other potassium-rich foods.² 

However, if you have any adverse reactions to celery, consult a doctor or your Ayurvedic physician who will prescribe it to you instantly. They will be able to provide you with appropriate guidance for your symptoms. 

Precautions to Take with Celery:

The following are the precautions to be taken before having celery: 

• You must avoid celery during pregnancy as it may cause severe side effects.^2,5 
• People with kidney inflammation or kidney disorder should avoid excessive use of celery or consult the doctor before taking celery.^2,5 

However, additional research on celery is needed. Please consult your doctor to avoid any problems. 

Interactions with Other Drugs:

Celery (Ajmoda) may react with the medications and alter the activity of medicines.  However, no such information is available. More research on this topic is required. Please discuss and confirm with a doctor to consume celery, especially if you are undergoing any treatment. 

Conclusion

Celery is one of the best diet vegetables that are very nutritious with numerous health benefits. It might not deliver the most exciting flavour but what celery lacks in taste, it more than makes up for in nutrients. It is known for its high water content and is useful in many dishes. It is beneficial for the male fertility problem to control blood sugar levels and weight management. Hence, by consuming celery regularly, you are ultimately welcoming good health for yourself.

Read more about: Health Benefits of Turmeric

Frequently Asked Questions (FAQs)

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