Is Celery Good for You? Analyzing the Research-Backed Benefits
By Dr. Aastha Manchanda +2 more
Medically reviewed by Dr. Aastha Manchanda
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Aastha Manchanda +2 more
Medically reviewed by Dr. Aastha Manchanda
Last updated: Apr 17, 2024Table of Contents
Have you heard about the buzz around celery? This humble veggie is making big waves. But why? Well, this article is all set to explore that. We will dive into the research-backed perks of eating celery and its few downsides. We’ll also walk you through some cooking tips. So, be ready, it’s time to unravel the nutritional facts and suggested health benefits of celery.
Did you Know?
When it comes to health paybacks, celery shines bright. Its nutrient pack is what reaps the possible rewards. It’s found to be loaded with vitamins, minerals, and other health-boosting stuff. We will now delve into what makes celery so nutritious.
Celery can be a goldmine of vitamins and minerals. And they all play a key role in keeping us healthy. Among them, vitamin K, vitamin C, potassium, and folate are found to be present in celery in great amounts.
The key roles of these vitamins and minerals in the body are:
Phytonutrients are health-boosting compounds derived from plant sources. Celery is found to be full of phytonutrients. Celery is also rich in flavonoids, phenolic acids, and amino acids. These are antioxidants and save our body cells from oxidative stress. They may also help keep chronic diseases at bay.
These compounds may boost your health by playing critical roles in the normal body functioning that may include:
According to studies, celery acts as a magnificent healer, i.e., it helps in reduction of inflammation and injuries. This effect of healing in celery is may be because of the compounds such as caffeic acid, p-coumaric acid, ferulic acid, apigenin, luteolin, tannin, saponin, and kaempferol. These compounds provide celery with powerful antioxidant characteristics and assist removal of free radicals.
Dr. Siddharth Gupta, MD
Here’s another good news. Studies show that celery has a low glycemic index (GI), which means that it doesn’t spike your blood sugar levels too much. This makes it good for those with diabetes or those intending to keep their blood sugar stable.
If you are looking to stabilize your blood sugar levels, it’s best to consult your healthcare provider. They will help design a customized diet plan for you based on your physical activity routines and other relevant factors.
Celery may do one more unique thing. It can have an alkalizing effect on our bodies. That means it may balance out the acidity from eating acid-rich food. This can help boost digestion and potentially overall health.
Let’s take a quick look at the following table summarizing the nutrient profile of celery:
| Nutrient Profile of Celery | Potential Benefits |
| Vitamin K | Essential for Blood clotting, bone health |
| Vitamin C | Immune function, skin health, antioxidant protection |
| Potassium | Nerve/muscle function, blood pressure/fluid regulation |
| Folate | Cell growth/function, pregnancy support |
| Flavonoids | Heart health, cancer/neurodegenerative disease protection |
| Phenolic acids | Heart/brain health, cognitive function |
| Amino acids | Protein synthesis, cell growth/repair |
If you may not know, celery is a food, that may help in the management of Alzeihmer’s disease. This neuroprotective action of celery may be possible because its constituents such as riboflavin, vitamin B6, pantothenic acid, calcium, magnesium, and phosphorus.
Dr. Rajeev Singh, BAMS
Thanks to its nutrient profile, celery potentially offers multiple health benefits. Some studies have found that celery has antioxidant properties, and anti-inflammatory effects, aids in digestion, and may help improve heart health, brain health, and blood sugar control. However, large-scale studies are still needed to confirm these benefits.
The proposed benefits of celery include:
Antioxidants protect our bodies from harmful oxidative stress that can damage cells and organs. Celery is found to be rich in antioxidant content and thus it may help in providing this defense mechanism.
Inflammation is linked to many health problems, like arthritis, heart disease, and gut disorders. Celery is shown to have anti-inflammatory compounds such as luteolin and apigenin, which might help reduce inflammation and assist in achieving better health.
Celery can aid in digestion due to its high fiber content and probiotic properties.
Celery’s low GI and high fiber content possibly make it a good choice for people with diabetes or those intending to manage blood sugar. Some research even hints that eating celery may bring down blood glucose levels.
Also Read: Is Kimchi Good for You? Analyzing the Research-Backed Health Benefits
The following table summarizes these potential health benefits for quick reference:
| Potential Health Benefit | Description |
| Antioxidant properties | Protects against oxidative stress, boosts immune function |
| Anti-inflammatory | Reduces inflammation, benefits for various inflammatory conditions |
| Digestion support | High fiber content, prebiotic properties |
| Heart health | Low sodium content, phthalides for blood pressure |
| Brain Health | Luteolin’s role in cognitive function, protection against neurodegenerative diseases |
| Blood sugar management | Low glycemic index, potential to reduce blood glucose levels |
To get the most out of celery’s health benefits, pick fresh, crispy celery. Store it right to keep its nutrients intact. Here are some tips on choosing and storing celery:
Here’s a quick summary table listing these tips:
| Selection & Storage | Tips |
| Selecting fresh celery | Firm, upright stalks; crisp, green leaves |
| Proper storage | Refrigerate in a crisper drawer; wrap in aluminum foil or a plastic bag |
| Preventing spoilage | Consume celery within one week; use leaves within a day or two |
Adding celery to your diet can potentially offer various health upsides. But should it be consumed raw or cooked? What about some tasty recipes that use celery? Let’s explore all this and dish out some tasty recipe ideas.
You can enjoy celery in countless tasty dishes. From soups and salads to light snacks and even juices and smoothies. Let’s see how to add celery to your meals:
While celery is mostly beneficial, there are some potential risks and side effects to consider.
Some people might be allergic to celery. Reactions can be mild to severe.
Celery is generally safe to eat during pregnancy. Pregnant people can eat celery in moderation, as part of a balanced diet.
Celery can contain pesticides, which can do harm. Always wash celery thoroughly or choose organically grown celery to lessen pesticide exposure.
Also Read: Benefits of Celery Juice: A Comprehensive Review Based on Scientific Research
Celery, although just a simple vegetable, can be a treasure trove of nutrients and potential health benefits. Adding celery to your diet may help enhance your overall well-being, thanks to its antioxidant and anti-inflammatory compounds, and may also aid in supporting heart, digestive, and brain health. Plus, it’s easy to incorporate into your meals, as it pairs well with many different ingredients in recipes for soups, salads, snacks, and smoothies. However, it’s important to be aware of any potential risks and side effects, such as allergic reactions or considerations needed when pregnant. As with all foods, it’s best to have celery in moderation as part of a well-rounded diet for ultimate benefit.
Indeed! Including celery and other veggies in your daily diet can give various health boons. At the same time, it’s important to be aware of its potential risks and side effects as well as consume in moderation.
You may try three to five servings of veggies, celery included, per day. More servings of both cooked and raw vegetables can offer better health returns.
While there aren’t enough studies found to support this claim, celery can extend numerous health benefits. Thanks to its nutrient profile and suggested impacts on inflammation, heart health, and brain function.
Remember to have everything in moderation. Overeating celery can result in gas, bloating, and gut upset due to its high water and fiber content.
If you’re allergic to celery, try other low-calorie, crunchy veggies. Cucumbers, bell peppers, or carrot sticks can be great alternatives.
References:
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