Celery crunches just as well as its health benefits.
Celery is a vegetable native to the Mediterranean. It is grown because of their ball-shaped root and eaten as a root vegetable (e.g. potatoes and turnips). For simplicity, "celery" in this article will mean a variety grown because of its stems.
Nutritional value
Celery is mostly made up of water, which means it's not exactly rich in vitamins and minerals. Stems and leaves contain some nutrients (for example, vitamin C and magnesium) in small amounts. The only exception is vitamin K, of which there is a lot in celery. In the body, vitamin K is crucial for proper blood clotting (to prevent excessive bleeding) and bone formation. Celery also contains gut—friendly fibers — both insoluble and soluble - that are vital for healthy digestion. .
Here is the nutritional profile of 1 cup of chopped celery (~ 101 grams).
· 14 calories
· < 1 gram of protein
· < 1 gram of fat
· 3 grams of carbohydrates
· 2 grams of fiber
· 1 gram of sugar
The health benefits of celery
If you want to increase the intake of micronutrients, celery will not be their main source. Remember that celery is mostly made up of H2O! But does this mean that you should give up vegetables? Not obligatory. Celery can add color and crunch to your dishes, and the nutrients it contains are still worthy of attention.
Antioxidants to fight diseases
Celery contains small amounts of antioxidants such as beta-carotene, vitamin C and flavonoids (for example, luteolin and apigenin). The vegetable also contains caffeic acid, an antioxidant found in coffee, tea and wine. This is worth noting because antioxidants are useful compounds that fight free radicals (harmful molecules), which in excess cause oxidative stress and inflammation, which are also the main causes of chronic diseases such as heart disease and type 2 diabetes. Even the leaves contain some antioxidant flavonoids.
Promotes digestive health
Celery contains both soluble and insoluble fiber. Both can pave the way for healthy digestion, but they work in different ways. Soluble fiber, which attracts water, turns into a gel-like substance in the gastrointestinal tract. This can help strengthen loose stools or soften hard stools, which will eventually improve consistency. Soluble fiber is also a prebiotic, which means it acts as a food for beneficial gut bacteria. These "good" bacteria are responsible for many digestive functions, such as breaking down food, absorbing nutrients, and controlling intestinal inflammation — to name just a few.
So getting enough soluble fiber (through foods like celery) can help your good intestinal pathogens get enough food to thrive and keep your belly healthy. On the other hand, insoluble fiber does not dissolve in water, so it remains intact in the intestine. This increases the volume of the stool, which can help relieve constipation and contribute to its regularity.
Supports heart health
Celery contains a compound called phthalide, which has been shown to have a beneficial effect on blood pressure. In particular, phthalides relax blood vessels, thereby improving blood flow to the heart and other vital organs. This can help reduce high blood pressure, also known as a major risk factor for heart disease. Oh, and here's a fun fact: phthalide is responsible for the taste and smell of celery.
Controls blood sugar levels
If you want to control your blood sugar, celery is a great choice. It is not only low in sugar, but also has soluble fiber. As mentioned earlier, this type of fiber is converted into a gel in the intestine. This gel-like material can help slow down the digestion of sugar, which can help prevent spikes in blood sugar levels and reduce the risk of type 2 diabetes. Moreover, regular consumption of soluble fiber can improve blood sugar levels if you already have type 2 diabetes.
Supports healthy bones
Celery contains a significant amount of vitamin K, as mentioned above. In fact, 1 cup of chopped celery contains 29.6 mcg of the nutrient, which is about one-third of the recommended daily value for women (90 mcg) and one-quarter for men (120 mcg). This is great news for your bones, as this vitamin is necessary for the production of osteocalcin, a protein responsible for bone strength. Osteocalcin is responsible for the deposition of calcium in the bone, which is a key stage in the development of bones. The impressive amount of vitamin K in celery can help support this process, as osteocalcin production depends on the nutrient.
Supports hydration
Drinking water is not the only way to avoid dehydration, guys. Some foods, such as watermelon and cucumbers, are so rich in H2O that they can help meet your overall hydration needs. The same can be said about celery, which is 95 percent water. Maintaining water balance is crucial for overall health, as water regulates body temperature, lubricates joints and helps to remove toxins from the body. Celery contains potassium and sodium, two important electrolytes that can help maintain a normal fluid balance in your cells, ensuring that your body gets the fluid it needs.
Celery Recipe Ideas
The taste of celery is fresh and mild, which means that it can go well with various dishes without overwhelming other ingredients. Here are some delicious ways to eat a vegetable at home:
In salads. Add a nice crunch to your next salad by adding some fresh celery, for example, to a salad of chopped cabbage, chickpeas and celery, or to any other suitable salad.
In snacks. Raw celery stalks make a deliciously crispy snack. Pair them with hummus or guacamole, depending on your mood. Need a quick snack for parties? Fill each piece of celery with a delicious sauce with filling.
In a smoothie. Save water with a refreshing celery smoothie. In this form, the vegetable fiber will remain intact, which will become a real treat for your intestines. Try a celery cocktail: a combination of green apple, ginger and lemon juice will perfectly complement celery.
Into the soup. When making homemade soup, fry the chopped celery along with the onion. Did you want something creamy? Fry the celery with the other ingredients as usual, then mix. Or, if you need to use a whole head of celery, try vegan celery cream soup.
