Top 8 Health Benefits Of Eating Celery

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Celery (Apium graveolens), a vegetable sometimes used as a garnish or snack, is a nutrient-dense food that offers several health benefits. It is recognized for its valuable content of vitamins, minerals, fibre, and potent phytochemicals [1]. Historically used in traditional medicine, modern research suggests that incorporating celery into your diet may support various aspects of health, including digestion and inflammation management [2].

Nutrition Value of Celery

Health Benefits of Eating Celery

Celery is a versatile vegetable that provides a wide array of nutrients. Adding it to your meals, whether raw, juiced, or cooked, is a simple way to increase your intake of vitamins and fibre.

Let’s explore the key advantages of including celery in your diet.

1. Supports Digestive Health

Celery provides a combination of soluble and insoluble fibre, both of which are crucial for maintaining a healthy digestive system. The fibre content contributes to stool bulk and may help regulate bowel movements, potentially reducing the risk of constipation [4]. Furthermore, preclinical studies have suggested that certain phytonutrients in celery extract may offer protection for the digestive mucosa and guard against gastric ulcers [5].

2. Reduces Inflammation

Celery contains several anti-inflammatory compounds, including the well-studied flavonoids apigenin, luteolin, and quercetin [1]. These plant-based compounds may help suppress pro-inflammatory pathways in the body. This anti-inflammatory action makes celery a beneficial dietary component for individuals managing chronic inflammatory conditions, though it is not a primary treatment [6].

3. May Help Lower Blood Pressure

Celery contains compounds known as phthalides, such as 3-n-butylphthalide (3nB), which some research suggests may help relax the smooth muscle tissues in artery walls, potentially supporting healthy blood flow and a reduction in blood pressure [7]. Additionally, celery is naturally rich in essential minerals like potassium and magnesium, which are known to play a role in regulating blood pressure balance [8].

4. Promotes Hydration

Celery is composed of approximately 95% water by weight [3], making it an excellent way to supplement fluid intake. Its high water content supports fluid balance in the body, which is essential for numerous biological functions, including nutrient transport and temperature regulation.

5. Aids in Weight Management

Celery is very low in calories; two medium-sized stalks contain only about 15 calories and provide approximately 2g of dietary fibre. This combination of low energy density and high fibre/water content contributes to a feeling of fullness (satiety) for a longer period, which can be beneficial for controlling overall calorie intake and supporting weight management [4].

6. Rich in Antioxidants

Celery is a good source of antioxidants, including various flavonoids and phenolic acids. These antioxidants work to neutralise free radicals, which are unstable molecules that can cause oxidative stress and cellular damage [1]. Regular intake of antioxidant-rich foods like celery may help support cellular health and reduce the risk of chronic diseases associated with oxidative damage [6].

7. Contributes to Skin Health

The high water content of celery assists in maintaining skin hydration. Furthermore, it contains antioxidants and vitamins, notably Vitamin A, which is known to be important for maintaining healthy skin structure and immune function [9].

8. Boosts Essential Nutrient Intake

Celery is rich in key micronutrients that support overall health. It is a source of Vitamin C, a critical antioxidant for immune function, and Folate, which is essential for DNA synthesis and cell repair [10]. It also provides Vitamin K, which is necessary for blood clotting and bone health [10].

Considerations and Potential Side Effects

While generally safe and healthy for most people, it’s important to consume celery as part of a balanced diet.

Allergies: Celery is a common food allergen in some regions, particularly in parts of Europe. Symptoms can range from mild oral allergy syndrome to severe anaphylaxis [11].

Psoralen Content: Celery contains psoralens, compounds that can increase the skin’s sensitivity to UV light (photosensitivity) when consumed in very large amounts.

Sodium: Although celery is generally low in sodium, it contains more than many other vegetables. Individuals with severe, sodium-restricted diets should be mindful of portion sizes.

Conclusion

Celery is a highly nutritious and versatile vegetable that provides numerous health benefits, primarily driven by its unique blend of water, fibre, vitamins, and potent phytochemicals. Its properties are linked to supporting digestive regularity, managing inflammation, and aiding in weight management. Incorporating celery into your diet is a straightforward way to enhance your micronutrient and fibre intake, contributing positively to overall well-being.

Expert Insight

“Crunch into wellness—celery’s simple stalk holds powerful benefits for the body, from soothing inflammation to fueling hydration. However, it’s a food, not a drug. Always prioritise a well-rounded diet and consult your physician for health concerns.”

– Dr. Kavya Rejikumar

FAQs

What is the main benefit of celery?

Celery’s main benefits stem from its rich fibre, high water content, and valuable phytonutrients, which collectively support digestion, hydration, and provide antioxidant/anti-inflammatory effects [2].

Is it okay to eat celery every day?

Yes, it is generally safe and beneficial to eat celery every day due to its low-calorie and high-nutrient content. However, like any fibre-rich food, excessive consumption may cause temporary digestive discomfort like bloating or gas in some individuals.

Can celery be eaten raw?

Yes, celery is most often consumed raw in salads, as crudités with dips, or as a crunchy snack.

What is celery used for?

Celery is used for its culinary value in a variety of dishes, including soups, stews, salads, and smoothies. It is also valued for its potential health benefits, such as its role in supporting hydration and digestive health.

Is celery good for fatty liver?

There is limited direct clinical evidence on celery alone treating Non-Alcoholic Fatty Liver Disease (NAFLD). However, its antioxidant and anti-inflammatory properties, combined with its fibre content, align with the general dietary recommendations for improving liver function and metabolic health [12].

Does celery help you sleep?

Celery contains the compound 3-n-butylphthalide (3nB), which has been investigated in preclinical models for potential calming effects on the central nervous system [7]. While the effects in humans from typical dietary amounts are likely mild, it is a healthy, hydrating snack.

Is celery good for hair growth?

There is no specific, direct clinical evidence linking celery consumption to enhanced hair growth. However, its rich profile of vitamins and minerals, including Vitamin A and C, supports overall scalp and body health, which indirectly contributes to maintaining healthy hair.

References

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