Its summer and schools are going to close, Squee! Wait, Wait what about the dehydration you’ll be going to face? No more worries as we’re going to learn about Celery. It contains 95% water. What’s more interesting to know about the stalks of celery. It’s known as Detergent-food helps to eliminate bad breath. Wow, that’s cool, isn’t it? This article covers the nutrition facts and health benefits of celery. But before it lets know more about this amazing vegetable.
Celery (Apiumgraveolens) is a low-calorie food. Originally, it belongs to the Mediterranean and North Africa. But now it’s cultivated globally. This green colored celery is rich in nutrients and has long stringy stalks. It generally used as snacks, salads, and to garnish certain dishes. Its extract is more useful than stalks. One amazing fact about celery is that it retains its nutrients even after steaming. The less caloric celery and its seeds have super health benefits. So, without any delay let’s learn the nutrition facts of this juicy vegetable!
Nutrition facts of Celery
Celery has super nutritional content. According to the USDA database, only 100g celery contains 16KCal of energy, 3.46g protein, 2.97g Carbohydrates, and 2.10g dietary fibers. Talking about vitamins, celery contain 36mcg Folates, 0.320mg Niacin, 0.246mg Pantothenic acid, 0.074mg Pyridoxine, 0.57mg Riboflavin, 0.021mg Thiamin, 449IU Vitamin A, 3.1mg Vitamin C, and 29.3mcg Vitamin K. As far as minerals are concerned, celery contain 40mg Calcium, 0.35mg Copper, 0.20mg Iron, 11mg Magnesium, 0.103mg Manganese, 24mg Phosphorus, and 0.13mg Zinc. Lastly, raw celery stalks contain 0.042g total saturated fatty acid, 0.032g monounsaturated fatty acids, and 0.079g polyunsaturated fatty acids. An amazing fact about celery is that it’s fat-free. Now, let’s get into the health benefits of amazing celery stalks.
Health benefits of Celery:
The nutrition profile gives enough clues about the health benefits of celery. It promotes heart health, prevents UTIs, and good for eyes. Let’s learn the health benefits of celery in detail.
Reduce Blood Pressure:
Celery contains phytochemicals –phthalides- that lower the level of stress hormone in the blood. Moreover, celery seeds have antihypertensive properties which help to regulate high blood pressure.
Which mineral do you think is heart-healthy? Of course Potassium. A considerable amount of potassium in celery stalks helps in reducing blood pressure. Nitrates work wonder for lowering the blood pressure level. Consequently, lower blood pressure is responsible for the smooth working of the cardiovascular system.
Reduce Arthritis Pain:
What makes your joints painful? It’s built-up uric acid in joints that cause pain. Celery has anti-inflammatory properties that reduce pain in muscles and joints. Diuretic properties of celery juice help in the excretion of uric acid.
That’s not the last thing! Celery extract contains 85% 3-n-butylphthalide (3nB) that prevents muscular pain and swelling. Celery seeds are potential sources of sedanolide. This compound treats rheumatism and gout.
Celery contains bundles of polyacetylenes -flavonoids, polyacetylenes, and phthalides. These nutrients give celery exceptional importance. Flavonoids fight with free radicals that cause cancer. How magical power does flavonoid contain? It functions as an effective drug to treat cancer, like chemotherapy. Several studies show the anticancer properties of luteolin. Coumarin, also found in celery enhances the activity of WBCs. White blood cells create immunity against infectious diseases.
Prevent Urinary Tract Infection:
Celery helps to reduce the accumulation of uric acid. It also stimulates urination. Therefore, it prevents kidney disorder and bladder disorder. Study conduct in China reveals that celery helps in reducing UTI symptoms both in men and women.
Relieve Menopause Symptoms:
Phytoestrogens help to balance the hormone levels of the body. Celery is beneficial to relieve menopause symptoms. It is an amazing health benefit that celery provides! Celery contains phytoestrogens that prove to be useful. However, don’t eat too much of it. The stress during menopause makes you crave for salty food. So, you can cherish celery at this time.
Boosts Immune System:
What does a good immune system mean? Your body can fight with foreign microbes and celery helps in this regard. Rich in Vitamin C and Vitamin A, celery has anti-oxidant properties. Vitamin C increases the level of immunoglobulins that greatly boosts the immune system. Vitamin C also reduces the risk of catching an infectious disease.
Eating celery also prevents oxidative damage. Oxidative damage is the reason we get older. Thus, it prevents aging. Luteolin prevents the inflammation in the brain and celery is filled with it.
Lower Cholesterol Level:
Low cholesterol level works wonder for your health. It minimizes the plaque on artery walls which ultimately reduces heart risks. Fibers in celery help to lower artery-clogging cholesterol or LDL. Phytochemical –phthalides- in celery stimulate the secretion of bile juice that aid in lower cholesterol levels. Low cholesterol improves regular bowel movement. Celery lowers the triglycerides level and increases the level of HDL (good cholesterol). However, more research is needed to prove this claim.
Good for the Skin:
Acne, pimples, and acne scars are like a horror dream. Vitamins and minerals in celery are good for your skin. It removes dirt and makes your skin shiny. That’s the reason behind beautiful faces, certainly yes! Celery not only hydrates the body but also clean out the excess oil.
Helps in Weight Loss:
Low caloric food but high fiber content, that’s the perfect combination to lose weight. High fiber content makes you feel full for a longer time. High water content in celery stalks also helps in weight loss. Being rich in water, it lowers the energy density of other ingredients. That too aid in weight loss. However, more research is needed to prove this benefit.
Aid in Digestion:
Celery is well known to fulfill 6 percent of daily fibers need. Pectin based polysaccharide –Apiuman- helps to improve stomach lining. In addition to it, Apiuman reduces the risk of stomach ulcers. Insoluble fibers keep bowel movement regular and keep it healthy. On the other hand, soluble fibers produce short-chain fatty acids. This promotes gastrointestinal health.
One celery with loads of brain-friendly nutrients! Apigenin stimulates the growth and development of nerve cells. Apigenin helps the neurons to function properly. However, this fact still needs a powerful research background. Celery not only contains apigenin but also coumarin. Coumarin prevents neurodegenerative disorders including epilepsy, Parkinson’s, and Alzheimer’s. Calcium also helps the brain to communicate efficiently with the body.
Luteolin promises to lower the age-related memory loss problem. Moreover, it reduces the risk of neurodegeneration.
With heavy heart, let’s read some associated risk of overeating celery. Researches show that its side effects are limited.
- The seed of celery contains coumarins, flavonoids, and linoleic acid. These chemicals cause uterine stimulation in pregnant women. In the worst cases, miscarriage may also occur. A fiber-rich diet may also cause stomach ache.
- Celery also triggers the allergy. The blood pressure may rise and you might feel difficult to breathe. Don’t eat celery if you’re allergen to birch pollen. Other symptoms include upset stomach, rashes, and dizziness.
That’s all about celery stalks. The nutrients content of celery has made it extremely nutritious. Phytochemicals, minerals, and energy value of celery make it an impressive snack though. The health benefits of this crunchy stalks are more than imagination.
It aids in weight loss, promotes heart health, and prevent cancer. Furthermore, it reduces menopause symptoms and makes your skin glowing. Last but not least, it’s healthy to eat it for joints and muscle pain.
Overall, celery is a good addition to your dishes. You can cherish it either raw or sprinkle it on soup and salad. However, don’t eat too much of it if you’re allergen.