Celery – Benefits, Nutrition and Risks

Overview

When we have cherry tomatoes, carrots, and red peppers on a platter, who wants to eat leafy vegetables. Even though these lush veggies are packed with nutrients, we always choose foods that taste better. Celery is one of these green veggies, which are  high in nutrients and have several health advantages over other vegetables.

Celery is loved for its crunch and crispness. This leafy green vegetable is filled with nutrients and offers a number of health advantages. In the same family as parsley and carrots, celery is a marshland plant.

Celery

Celery is a herbaceous plant belonging to the parsley family (Apiaceae), Apium graveolens. The most common way to eat celery is cooked, either as a vegetable or as a delicate seasoning in a variety of stocks, casseroles, and soups.

 As an appetiser, in salads, or with spreads or dips, raw celery is frequently served. The tiny celery seed-like fruits, sometimes known as celery seeds, are used as a seasoning, especially in soups and pickles, and taste and smell similar to the celery plant itself.

Celery is a native of the Mediterranean region and the Middle East. The ancient Greeks and Romans used it as a flavour, and the ancient Chinese used it as medicinal.

Nutritional profile

Although celery primarily consists of water, it also contains nutritional fibre. One celery stalk measuring 4 inches and weighing about four grammes.

Celery also includes other plant substances with potent antioxidant capabilities in addition to luteolin and apigenin.

These include:

• Kaempferol
• Selinene
• P-coumaric acid
• Limonene

Different types of antioxidants aid in preventing the harm that unstable chemicals called free radicals do to cells. The body produces these compounds as a consequence of natural activities, but if an excessive amount accumulates, they may be toxic.

Antioxidants helps in the neutralisation of free radicals and shield cells from damage that would otherwise result in disease development. Small levels of vitamin K, folate, vitamin A, potassium, and vitamin C are also present in a stick of celery.

Health benefits of celery

Celery is widely regarded as one of the healthiest snack options and a great source of fibre. Given the low-calorie level of the vegetable, its fibre content is quite impressive. This makes it a amazing choice for anyone who wants to reduce their weight or keep their digestion in good shape. Other significant advantages of celery include:

To prevent cancer

Celery has a tonne of antioxidants. These include popular kinds like flavonoids and vitamin C, as well as lesser-known compounds like lunular and bergapten. These and other antioxidants aid in reducing oxidative stress, a factor in cancer development.

Blood Pressure Control

Phthalides, a type of phytochemical, are prevalent in celery. This substance is supposed to relax the tissues of the artery walls to support normal blood flow. Reduced blood pressure may result from this improved blood flow. The celery seed extract was used in a landmark study where participants observed lower systolic and diastolic blood pressure.

Treatment and Prevention for Alzheimer’s Disease

According to research, the celery seed extract L-3-n-butylphthalide enhances cognition and memory. It also helps stop the disease from ever starting.

Supports digestion

Celery may have particular advantages for the stomach despite its antioxidant and anti-inflammatory substances protecting the entire digestive system.Studies have demonstrated that pectin-based polysaccharides in celery, such as the substance apiuman, can strengthen the lining of the stomach, reduce the incidence of stomach ulcers, and regulate stomach secretions.

Additionally, celery has a lot of soluble and insoluble fibre in addition to its high water content (almost 95%). All of those promote a healthy digestive system and maintain regularity. Celery sticks contain 5 grammes of dietary fibre per cup.

Alkalising effects

In addition to the fact that magnesium, iron, and sodium are minerals required for vital body processes, celery can neutralise acidic foods.

Great source of antioxidants

Antioxidants guard against oxidative damage to cells, blood vessels, and organs. Celery includes vitamin C, beta carotene, and flavonoids, but a single stalk contains at least 12 other antioxidant elements. It is also an excellent source of phytonutrients, which have been found to lessen inflammation in the blood vessels, cells, and organs.

Prevents inflammation

Numerous antioxidants included in celery have anti-inflammatory, antibacterial, and antiviral effects. Lutein, another substance found in celery, has anti-inflammatory properties for the brain cells.

According to research, celery extract functions similarly to NSAIDs like aspirin and ibuprofen. A reduction in pain may potentially be a side effect. Additionally, it might offer protection against the stomach harm that non-steroidal anti-inflammatory drug use might cause.

Rich in vitamins and minerals

Celery has a low glycemic index and rich in vitamins and minerals. When you consume celery, you’ll benefit from vitamins K, A and C as well as minerals like folate and potassium .The salt content is similarly low. Additionally, it has a low glycemic index, which means that it affects your blood sugar gradually and steadily.

Risks

Celery can trigger a severe allergic reaction in some people.Certain symptoms may include:

• Swelling
• Hives
• Difficulty in breathing

Some people have significant allergic reactions when exposed to celery. Some signs could be:

• Trouble breathing and hives
• Anyone who consumes celery and experiences respiratory difficulties requires immediate medical assistance.
• Anaphylaxis is a reaction that some people encounter and it can be fatal.
• Celery allergies should be closely monitored because even minute amounts can result in an adverse reaction.
• Expectant mothers should also avoid celery seed supplements since they may stimulate the uterus.
• Pesticides pose yet another risk. To get rid of any evidence of infection, thoroughly wash celery.

Tips for buying and using celery  

In general, cooked veggies lack the nutrients that raw vegetables do. According to one study, boiling celery may considerably reduce the antioxidant content compared to steaming it for 10 minutes.

When choosing celery, seek for stalks that are compactly packed and sufficiently crisp to break off easily. These ought to be a light shade of green. Steer clear of stems with withered leaves.

The  refrigerator is the ideal place to keep celery. Cover it with foil. It can last up to two weeks in the fridge if properly stored. If not, freezing is another option for long-term storage.

Food that goes well with celery includes cheese spreads like hummus and peanut butter. Celery, cucumber, apple, spinach, and lemon can be combined to make a pleasant and nutritious smoothie. You can also consider adding them with baby carrots, ginger, crushed tomatoes, and garlic to a pot roast in a slow cooker.

Alternately, consider adding celery or celery seeds to soups, salads, and risotto.

Celery Recipes

Celery Soup

This nutritious recipe contains so many health benefits.

Ingredients

Sliced 300 g celery, with removed tough strings

Crusty bread, to serve

Olive oil

Vegetable stock 500 ml

Milk 100 ml

1 peeled garlic clove

Peeled 200 g potatoes, cut into chunks

Method of preparation

STEP 1

Celery, garlic, and potatoes are placed in a big saucepan with the oil already heated over medium heat. Add a splash of water and a generous teaspoon of salt, and simmer for 15 minutes while turning frequently.

STEP 2

Add the vegetable stock and boil. Reduce the heat and continue to simmer for about 20 minutes, or until the potatoes are tender and the celery is soft. Purée the soup with a stick blender, then add the milk and pulse once more, according to taste. Serve it with crusty bread.

Celery Salad

This quick salad makes a terrific nutritious lunch or snack and keeps well in the fridge for a few days.

Ingredients

200 g of  Bulgar wheat (Dalia)

One bunch celery

One lemon juice

One apple

One deseeded and chopped red chilli

Large handful of pomegranate seeds

Small bunch of chopped mint

Small bunch of chopped parsley

Toasted hazelnuts, roughly chopped

Olive oil 4 tbsp

Method of preparation

STEP 1

Bulgur wheat (Dalia) should be placed in a big bowl with just enough boiling water to cover it. Cling film (wrap) the bowl and let it sit for 30 minutes to completely absorb the water.

STEP 2

Separate the celery into sticks and reserve the leaves. Slice the celery very thinly, then chop the leaves roughly. Add little lemon juice to the apple after it has been cut into little matchsticks. To prepare a dressing, combine the remaining lemon juice, oil, and seasoning in a bowl.

STEP 3

Use a fork to fluff up the Bulgar gently.Combine the Bulgar with the sliced celery and apple, then add nuts, pepper, pomegranate seeds, and herbs. Toss everything together gently after drizzling the dressing over the salad. Serve after scattering the celery leaves.

One of the best vegetables for your diet, celery is also highly healthy and has plenty of advantages. Although celery may not have the most tantalising flavour, it more than makes up for it in nutrients. It can be consumed as juice , soups and salads and is renowned for its high water content.

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