15 Healthy Benefits of Celery

What is Celery?

Celery is a marshland plant in the family Apiaceae that has been cultivated as a vegetable since antiquity. Celery has a long fibrous stalk tapering into leaves. Depending on location and cultivar, either its stalks, leaves, or hypocotyl are eaten and used in cooking.

Its crunchy stalks make the vegetable a popular low-calorie snack, and it may provide a range of health benefits. The fiber in celery can benefit the digestive and cardiovascular systems.

The origins of this green vegetable most likely trace back to the Mediterranean and North African areas, since what is believed to be a rudimentary variety found in King Tut’s tomb, and a plant closely resembling it is referenced multiple times in Mediterranean myth and history.

The plant is now cultivated globally and is a part of every cuisine from America and Ireland to Japan and Australia.

Varieties

There are several varieties of celery including Conga, Merengo, (Frevo, Balada) Tango, Samba, Mambo, and Jive. The sweetest and tender of these examples is Tango.

1. CONGA CELERY

A high-yielding variety of medium green colors. Highly vigorous and excellent tasting. Very uniform.

Growing days planting: 75

Cultivation period: autumn, winter

Suitable for: fresh, industry

2. A. MERENGO F1 BLANCHED CELERY / EARLY

An early and robust variety with tall, dark green stalks and healthy tops. Compact plants make for easy packing.

Growing days planting: 80, 80, 90, 90

Resistance IR: Foa:2

2. B. FREVO F1 BLANCHED CELERY

Productive, smooth, and tall stalks. Mid-season maturity with good field holding. Intermediate tolerance to Fusarium.

Growing days planting: 83, 83, 87, 87

Resistance IR: Foa:2

2. C. BALADA F1 BLANCHED CELERY

Tall processing celery with intermediate resistance to Fusarium. Tall and heavy, compact plants. Good field holding.

Growing days planting: 90, 90, 93, 93

Resistance IR: Foa:2

3. TANGO BLANCHED CELERY / EARLY

Early, very heavy yielder with extremely smooth stalks. Excellent eating quality; tender and sweet, not stringy. Performs very well under less than ideal growing conditions such as heat or moisture stress.

Growing days planting: 80, 80, 90, 90

Resistance IR: Foa:2

4. SAMBA CELERY

Plato type with tall, very dark petioles. Compact and high yielding, with some strength against bolting. Uniform.

Resistance IR: Foa:2

5. MAMBO CELERY

Early green variety. Strong against Septoria. Long petioles with a smooth finish. Compact and very uniform. High yielding with some strength against septoria.

Type crop: middellang

Growing days planting: 83

Resistance IR: Sa

6. JIVE CELERY

Good tasting variety, upright growth, suitable for sticks. A bolt tolerant variety that is suitable for spring, summer, and autumn cropping. Tall smooth apple green petioles with small spoons. Has a juicy crunchy texture without string. A very versatile variety is suitable for market, sticks, or heart production.

Nutrition Facts

Celery is mn Facts of Celeryainly made up of water, but it also provides dietary fiber. One 4-inch stalk of celery, weighing around 4 grams (g), provides about 0.1 g of fiber.

Beyond apigenin and luteolin, celery contains other plant compounds that have powerful antioxidant properties.

These include:

  • selinene
  • limonene
  • kaempferol
  • p-coumaric acid

Celery is also a good source of Vitamin A. Vitamin C. and Vitamin K.

A cup of chopped celery contains:

  • Calories: 14.
  • Protein: Less than 1 gram.
  • Fat: Less than 1 gram.
  • Carbohydrates: 3 grams.
  • Fiber: 1.6 grams.
  • Sugar: 1 gram.

Antioxidants of various kinds help prevent cellular damage caused by unstable molecules known as free radicals. The body produces these substances as a byproduct of natural processes, but if too many build-ups, they can be harmful.

Antioxidants help neutralize free radicals and prevent them from causing damage that may otherwise lead to disease development.

A stick of celery also provides small amounts of vitamin K, folate, vitamin A, potassium, and vitamin C.

15 Health Benefits of Celery

The nutrients in the celery plant and its seeds may provide a range of health benefits.

It is worth remembering, however, that these nutrients occur in relatively small amounts in celery. Eating celery alone is not likely to prevent or cure any disease.

1. Lowers Arthritis Pain

Celery may help people suffering from arthritis, rheumatism, and gout. It has anti-inflammatory properties that help reduce swelling and pain around the joints. The extracts, which contain 85% 3-n-butylphthalide (3nB), are effective in giving relief from arthritis and muscular pains.

Because celery acts as a diuretic, it helps remove uric acid crystals that build up around the body’s joints that can add to the pain and discomfort.

2. Reduces Asthma Symptoms

Vitamin C present in celery prevents free radical damage and also has anti-inflammatory properties that lessen the severity of inflammatory conditions like asthma.

Evidence from the Journal of the American Medical Association suggests that vitamin C may have “a protective effect on the airways of patients with exercise-induced asthma.

3. Reduces Risk of Birth Defects

Celery is a good source of folate, which is crucial during the early stages of fetal development. To minimize the risk of birth issues, like congenital heart defects and preterm birth, folate supplements are recommended for all women of childbearing age. Eating leafy greens, like celery, can also help supply the folate required for a healthy pregnancy.

4. Reduces Blood pressure

Some practitioners of Chinese medicine use celery and celery extracts to reduce blood pressure.

One study looked at the effect of celery seed extracts on blood pressure in rats that either had normal blood pressure and or artificially induced hypertension.

The authors concluded that the extracts reduced blood pressure and raised heart rate in the rats with high blood pressure but not in those with normal blood pressure.

There is no strong evidence, however, that celery seeds help lower blood pressure in humans.

Celery is also a good source of fiber, and results of a 2016 Cochrane review suggested that people with a high fiber intake may have a lower blood pressure than those on a low fiber diet.

The authors called for further research to confirm their findings and to identify the precise impacts of different types of fiber.

5. Manages Diabetes

As per a study published in the Phytotherapy Research journal in 2019, the active ingredients in celery have shown hypolipidemic, antidiabetic, and hypotensive properties. This means that including these crunchy stalks in your diet can help you manage diabetes.

6. Protects Eyesight

The vitamins in celery are powerful antioxidants that help prevent age-related macular degeneration, a common cause of vision loss. Along with vitamins E and C, celery provides two forms of vitamin A that are associated with better vision. Lutein and zeaxanthin are specialized carotenoids that accumulate in the retina for concentrated protection.

7. Supports Heart Health

It’s widely accepted that dietary patterns rich in vegetables are associated with lower rates of heart disease.

Celery is an especially great choice, given its high content of potassium (lowers blood pressure), fiber (reduces cholesterol levels), and folate (prevents inflammation. Although celery provides some natural sodium, it is high in polyphenols that are anti-inflammatory and protective against cardiovascular disease.

8. Hyperlipidemia

Hyperlipidemia refers to an increase in fatty molecules in the blood. There are often no symptoms, but it raises the long-term risk of heart disease and stroke.

A 2014 study in rodents found that celery extract reduced levels of low-density lipoprotein (LDL), or “bad” cholesterol, in rats that consumed a high-fat diet.

Meanwhile, the 2016 Cochrane review noted that people who follow a high-fiber diet appear to have lower total and LDL cholesterol levels than those who consume less fiber.

9. Boosts Immune System

Rich in vitamin A and C as well as antioxidants, celery greatly boosts the immune system and makes it more active and efficient. Eating this vitamin C-rich vegetable regularly can reduce your risk of catching a common cold, as well as protect you against a variety of other diseases.

10. Preventing inflammation and cancer

Celery contains a plant compound called apigenin, which plays a role in traditional Chinese medicine as an anti-inflammatory, antibacterial, antiviral, and antioxidant agent.

It may also have properties that help combat cancer.

According to the authors of a 2016 review, lab tests have shown that apigenin may contribute to apoptosis, a kind of programmed cell death, which could make it useful as a cancer treatment.

In 2015, researchers behind a study in mice concluded that apigenin and apigenin-rich diets reduced the expression of certain inflammatory proteins. In this way, these substances may reduce inflammation and restore the balance of the immune system.

Celery contains a flavonoid called luteolin. The authors of an article published in 2009 suggested that luteolin may have anticancer properties — it may help prevent the spread of cancer cells and induce cell death.

They proposed that luteolin may make cancer cells more susceptible to attack by chemicals in treatments.

11. Nerve Tonic

Celery contains high levels of calcium and magnesium; two minerals that have been shown to significantly reduce anxiety and perceived stress. Additionally, calcium plays an important role in triggering the release of neurotransmitters, which allow the brain to communicate with the body.

It also contains coumarins, which studies have shown to have potential in treating several neurodegenerative disorders including Alzheimer’s, Parkinson’s, epilepsy, and more.

12. Neurogenesis

Apigenin may also stimulate neurogenesis, the growth, and the development of nerve cells.

In a 2009 study, researchers gave rats apigenin and found that it stimulated nerve cell generation and improved the ability to learn and remember.

Confirming these effects in humans, however, will require further research.

13. Prevents Oxidative Damage

Eating it raw regularly protects your organs from oxidative damage and helps to avoid diseases of the kidney, pancreas, liver, and gallbladder.

14. Prevents Urinary Tract Infections

There is evidence showing that its extract has antibacterial effects as well which has further potential to prevent UTIs. A research study titled “Fruit and Vegetable Intake in Relation to Lower Urinary Tract Symptoms and Erectile Dysfunction Among Southern Chinese Elderly Men” claims that celery helps in reducing UTI symptoms in men as well.

15. Weight Loss

One cup of diced celery has only 14 calories, with about 1.5 grams of fiber. This makes it an excellent addition to salads or soups if you are on a weight loss diet.

There are claims that it is a negative-calorie food, which means that you burn more calories than it has. However, there is no scientific evidence for the same.

There is anecdotal evidence that celery juice can help boost weight loss. (For more information on weight loss, please click here. Thank you so much).

You can also purchase your celery supplements online by clicking here, please. Thank you so much.

Other benefits

Some researchers have suggested that extracts from celery may also help prevent:

  • liver disease and jaundice
  • gout

In addition, people use celery seeds to treat:

However, confirming these potential benefits of celery and celery seeds will require further research.

Side Effects

Authors of a review published in 2017 note that celery can trigger a severe allergic reaction in some people.

The possible side effects of eating celery include:

1. Celery allergy: Celery is a common food allergen and the allergic reactions can range from oral contact urticaria to anaphylactic shock. The allergy can occur when it is eaten raw or cooked or as a form of a spice.

People who are sensitive to celery may be sensitive to other herbs and spices too, usually called the Celery-CarrotMugwortCondiment Syndrome. Celery consumption can also cause sensitivity to the sun.
Anyone who is allergic to celery should carefully check food labels, as even small traces can cause a reaction.

2. Skin irritations: Consumption of vegetable or juice consumption may cause allergic contact dermatitis (eczema), acute urticaria (hives), and angioedema (skin swelling) in some people.

3. Pesticides: Celery features in the EWG’s Dirty Dozen list for 2020 for containing chemical pesticide residue, which could be potentially harmful to health. Celery ranks at number 11 on the Environmental Working Group’s 2019 list of 15 types of produce most likely to contain pesticides.

If you are drinking the juice made from raw celery, make sure each stalk is properly cleaned. EWG suggests buying organic or locally grown vegetables to combat the pesticide issue. Alternatively, it is better to cook the vegetables rather than eating them raw to avoid toxins.

4. Gastrointestinal problems: Registered dietitians do caution people from excessive consumption of the vegetable for weight-loss reasons as it can cause diarrhea or bloating sensations due to its high fiber content.

5. Difficulty Breathing. If anyone has trouble breathing after eating celery, they need emergency medical attention. Some people experience a reaction called anaphylaxis, which can be fatal.

6. Pregnant women should avoid celery seed supplements, as they can cause uterine stimulation.

The celery seed extract is available as a supplement, but as with any supplement, it is important to check with a doctor about whether using it is safe and advisable. Some supplements can interact with medications or you might have an allergic reaction to them or be otherwise unsuitable for certain people.

You can also purchase your celery supplements online by clicking here, please. Thank you so much.

Please let us know your comments below.

  • Are you a celery eater? How often do you eat it?
  • What benefits do you derive from eating celery?
  • How do you prepare your celery as your meal?

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REFERENCES:

https://www.bejoseeds.com/celery

https://www.medicalnewstoday.com/articles/270678#summary

organicfacts.net/health-benefits/vegetable/health-benefits-of-celery.html

verywellfit.com/celery-nutrition-facts-calories-and-their-health-benefits-4115076

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