Celery is a popular vegetable that is mainly used as a low-calorie snack and a tasty ingredient in soups and stews. But did you know that it is also valuable for its health benefits? Keep reading to learn the health benefits and risks of celery.
Celery contains a large amount of fiber and is a great source of water. It contains a decent amount of antioxidants like phytonutrients and flavonoids making it useful for boosting the immune system. It also has lesser amount of minerals, such as manganese, potassium, calcium and sodium, and is rich in vitamins K, A, C and folate. 100 grams of celery contains 40% of RDA* of vitamin K, 10% of RDA of vitamin A, 6% of RDA of vitamin C and 10% of folate.
Another nutrient that makes celery desirable in your diet is electrolytes, which are essential for bodily functions such as hydration, maintaining healthy blood pressure, repairing tissue damage, and helping the muscles and nerves work properly.
So, lets see what are the health benefits of celery:
- Improves the immune system – A good amount of antioxidants contributes to a strong immune system and disease prevention.
- Can help treat stomach ulcers – Researchers suggest that the consumption of celery extract can have a positive effect in treating stomach ulcers.
- Can reduce brain inflammation – A 2008 study suggests that luteolin in celery can reduce brain inflammation, and may have the potential for treating neurodegenerative diseases.
- Improves digestive system health – Fiber in celery can improve the health of the digestive and cardiovascular systems.
- Can reduce cholesterol levels – A study suggests that celery extract reduced LDL cholesterol levels in rats fed a high-fat diet.
- May help reduce blood pressure – Some Chinese medicine practitioners use a mixture of celery juice and honey to reduce blood pressure. Some researchers suggest that people who follow a high-fiber diet have lower total and LDL cholesterol levels. It may lower blood pressure, even if it contains sodium.
- Can reduce inflammation linked to chronic disease – Celery seeds extract has anti-inflammatory properties, according to research. Research shows that celery seeds extract is as effective as medications in treating arthritis symptoms. It may also have pain-reducing effects.
- May help prevent the spread of cancer cells – it contains the flavonoid luteolin, which may have anti-cancer properties, according to a study.
- May help cancer treatment – The herbal compound apigenin has a role in traditional Chinese medicine as an anti-inflammatory, antibacterial, antiviral, and antioxidant agent; It has been shown to contribute to programmed cell death, which can make it beneficial in the treatment of cancer.
- Can improve heart health – Studies have found that consuming celery extract for 60 days can lower blood cholesterol and triglycerides.
Some researchers suggest that celery extracts may prevent or help treatment of:
- Rheumatic disorders
- Urinary tract obstruction
- Liver disease
- Skin diseases
As you can see, the potential benefits of consuming celery or taking it as a dietary supplement are quite amazing.
Potential side effects and disadvantages of consuming celery include:
- Allergic reaction – People who are allergic can have an allergic reaction if consuming it or taking a dietary supplement.
- May cause gas, bloating, and loose stools – it is rich in insoluble fiber which is not digested well. When consumed in large quantities could lead to gas, bloating, and loose stool.
- Celery pesticides – it is listed on the EWG** Dirty dozen list of contaminated produce. To be safe, soak it in a baking soda solution, or buy organic if possible.
* Recommended Dietary Allowances
**Environmental Working Group
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.