With a characteristic smell and flavor, it is a less used vegetable than some of its relatives: carrots, fennel, or parsley. However, the benefits of celery make it an exciting food to introduce into your daily diet.
With it, it can give an excellent flavor to all kinds of stews or make substantial and refreshing natural shakes. In addition, it is a plant food that can provide some nutrients to the body and, therefore, help to add health.
Are you more curious now? In that case, we encourage you to continue reading the article carefully.
Contents
Celery, a vegetable appreciated since ancient times
Celery ( Apium graveolens ) is an edible plant that belongs to the Apiaceae family, also known as Umbelliferae.
Everything seems to indicate that wild celery originated in the swampy areas and temperate climates of central Europe and western Asia. However, some believe that, in reality, it comes from the countries that make up the Mediterranean area.
Its cultivation dates back to the 9th century BC. C. It was trendy, for example, among Egyptians, Romans, and Greeks. It is said that Hippocrates was already in the V century BC. C recommended the use of this vegetable as a diuretic.
In the Middle Ages, the benefits of celery spread throughout Europe, and its cultivation began to increase. And thus, we come to the present, where the consumption of celery has become common in many countries.
At a nutritional level, it barely has 16 Calories per 100 grams, and 95% of its composition is water.
Likewise, the presence of the following nutrients can be highlighted:
- Vitamins K, A, and group B.
- Potassium, calcium, and magnesium.
- Fiber.
- Flavonoids.
Some of the benefits of celery
Including celery regularly in meals can provide several benefits to the body. We will discuss them below.
1. Take care of cardiovascular health
There are several factors by which eating celery can contribute to better health of the cardiovascular system.
On the one hand, the contribution of potassium to the diet (in the recommended values) helps regulate blood pressure. The intake of fiber also reinforces this property.
A review of studies published in Cochrane suggests that diets with a higher contribution of the latter are related to lower blood cholesterol and blood pressure.
Both are risk factors for heart attack and stroke. However, the authors emphasize expanding the research with longer-term analysis.
Finally, vitamin K deficiency in the diet has been proposed as another possible determining factor in heart disease.
2. It has antioxidant properties
Among the exciting compounds that celery provides are different classes of antioxidants.
These types of molecules help counteract the harmful effect of free radicals in the body and can reduce the risk of various diseases :
- Mellitus diabetes.
- Neurodegenerative problems.
- Cardiovascular pathologies.
- Rheumatoid arthritis.
- Premature aging.
3. Promotes digestion
Another of the benefits of celery is related to its ability to improve some aspects of the digestive system. This is thanks to various mechanisms, as the Harvard School of Health pointed out.
On the one hand, the presence of insoluble fiber increases the volume of the bolus and facilitates the passage of food through the digestive tract. Therefore, it can be an aid for intestinal transit and the prevention of constipation.
In addition, they also indicate that it exerts a protective effect against diverticular disease. Above all, this benefit is observed with the intake of fruits, vegetables, and whole grains (and not with juices).
4. Improves heartburn
Heartburn is common in some people. This can even be accompanied by abdominal swelling and belching and may be a sign of gastroesophageal reflux.
In these cases, diet plays a crucial role in symptom control. As indicated by John Hopkins Medicine, those foods with a significant contribution of water (such as celery) help to dilute stomach acid.
Also, this vegetable contains fiber and should be chewed long before swallowing. Therefore, it helps not to overeat, which is a detrimental factor for reflux.
5. Promotes the elimination of liquids
As we have seen, celery is one of the vegetables with the most water. Specifically, 95% of its weight, only behind the cucumber. For this reason, it is a hydrating food that can also help increase diuresis.
Similarly, one of its featured minerals is potassium. A sufficient intake of this helps to excrete calcium through the urine. Thanks to this property, the risk of kidney stone formation decreases.
6. Collaborates in weight loss
Being a light food with an interesting contribution of water and fiber, celery is a good ally in weight loss diets.
Due to these characteristics, it is possible to increase the volume of the dishes and provide fewer calories. So it is possible to reduce the energy ingested without having to eat less and experience a satiating effect.
7. Possible aphrodisiac
Celery is on the list of possible foods with this property. It contains the hormone androsterone, believed to stimulate sexual arousal in women.
However, given the lack of human evidence and analysis, generalizations cannot be made.
How to eat celery?
One of the significant advantages of celery is that it can be eaten raw and cooked. It is also very versatile and combines well with all kinds of food. For this reason, it is a perfect ingredient for many dishes.
To eat it raw, washing it well and removing the most damaged parts of the stem is necessary. Then, you’re ready to use it in a variety of ways:
- Cut into thin slices; it can be added to many salads. It goes well with carrots, cabbage, apples, cheese, lettuce, or nuts.
- The stems can also be spread with cream cheese or dipped in hummus and other dips.
On the other hand, if you prefer it cooked, you have to add it in the preparation of soups, risotto, legume stews, vegetable creams, or sauces.
Finally, celery can also be used to make green smoothies, which have been fashionable recently. Its flavor goes very well with fruits such as apples, pears, or pineapple; and spices like fresh ginger.
Contraindications of celery
Celery is a safe food for the general population. Consuming in moderate quantities and within the framework of a varied and healthy diet is positive for health.
It is also possible to find products made with oil or celery seeds in the market. These are used as a supplement to improve different ailments.
However, herbal supplements can interact with some medications and be contraindicated in some circumstances. So they should not be taken without the advice of a health professional.
Finally, it should be noted that celery can cause allergies. It is one of the vegetables most implicated in severe adverse responses. It is among the possible allergens that must be declared on the label.
Many of the reactions to celery appear through cross-relationship with pollen. The symptoms are usually mild, such as itching in the mouth, lips, and throat.
On the other hand, the primary allergy can present severe symptoms (such as hives or anaphylaxis ), although it is not as expected.
Enjoy these benefits of celery and start cooking with this delicious vegetable.
Including celery in the diet is a way to provide more variety of vegetables. In addition, it is possible to enjoy its versatility in the kitchen and all its properties for the body.