What are the benefits of celery?

Celery, that humble green vegetable often found in our salads or as crunchy snack sticks, has a rich history and list of health benefits that often go unnoticed. Since ancient times, it has been appreciated for both its culinary and medicinal qualities.

History and Culture of Celery

The history and culture of celery dates back millennia, with deep roots in the ancient civilizations that inhabited the Mediterranean regions. This humble green vegetable, scientifically known as Apium graveolens, has been a fundamental element in the diet and medicine of various cultures throughout time.

Since ancient Egypt, celery has left a significant mark on history. The Egyptians considered it a symbol of victory and used it in religious ceremonies and festivals. It was not only appreciated for its symbolic value, but its medicinal properties were also recognized. The Egyptians are believed to have used celery to treat a variety of ailments, from digestive problems to joint pain.

Celery's influence spread beyond Egypt to Greece and Rome. In ancient Greece, celery was revered and used in religious festivals. In addition, aphrodisiac qualities were attributed to it and it was believed to be a symbol of fertility. The Romans, for their part, integrated celery into their daily diet, enjoying it in a variety of dishes and culinary preparations. They also valued its medicinal properties and used it to treat various ailments.

Over time, celery became a staple in many kitchens around the world. Its versatility in the kitchen, along with its health benefits, have kept it an essential element in the diet of many people.

Nutritional Composition of Celery

Celery is known to be low in calories but rich in essential nutrients. It contains a wide variety of vitamins, minerals and antioxidants, making it a healthy addition to any diet. The nutritional composition of a 100 gram serving of raw celery is detailed below:

Calories: 16
Carbohydrates: 3 grams
Fiber: 1.6 grams
Protein: 0.7 grams
Fat: 0.2 grams
Vitamin K: 37% of the recommended daily intake (RDI)
Vitamin C: 9% RDI
Folate: 9% RDI
Potassium: 8% RDI
Vitamin A: 7% RDI

In addition to these nutrients, celery also contains small amounts of calcium, magnesium, vitamin B6, and other bioactive compounds that contribute to its nutritional value.

Health Benefits of Celery

Lowering Blood Pressure: Celery contains compounds such as phthalides that can help relax blood vessels, resulting in a decrease in blood pressure. Numerous studies have shown that regular consumption of celery can be beneficial for people with hypertension.

Anti-inflammatory Properties: The antioxidants present in celery, such as flavonoids and polyphenols, have anti-inflammatory properties that can help reduce inflammation in the body and relieve pain associated with conditions such as arthritis.

Promotes Digestive Health: The dietary fiber present in celery is essential for maintaining a healthy digestive system. It helps prevent constipation by promoting regular bowel movements and may help prevent colon diseases.

Weight Loss: Given its low calorie content and high fiber content, celery is an ideal food to include in a weight loss diet. Fiber helps keep you feeling full, which can reduce overall calorie consumption.

Improves Cardiovascular Health: In addition to its ability to lower blood pressure, celery may also help improve cardiovascular health by reducing levels of LDL ("bad") cholesterol in the blood.

Diuretic Properties: Celery is known for its diuretic properties, meaning it can help increase urine production and promote the elimination of toxins and waste from the body.

Bone Health Benefits: Celery contains vitamin K, which is essential for bone health. This vitamin aids in the absorption of calcium and may help prevent bone loss associated with aging.

Anti-cancer Properties: While more research is needed, some preliminary studies suggest that certain compounds present in celery may have anti-cancer properties and help prevent tumor formation.

Antioxidant Properties : Celery is rich in antioxidants, such as vitamin C and flavonoids, which help fight damage caused by free radicals in the body and may help reduce the risk of chronic diseases.

Forms of Consumption

Celery is a versatile vegetable that can be enjoyed in many ways. It can be consumed raw as a snack, added to salads, soups, stews or vegetable juices. It can also be cooked and added to stir-fried, roasted or steamed dishes. Additionally, celery can be used to make broths and sauces to flavor a variety of dishes.

Contraindications and Precautions

Although celery offers a wide range of health benefits, there are some precautions to keep in mind. Some people may be allergic to celery and experience symptoms such as itching, swelling, or difficulty breathing after consuming it. Additionally, due to its oxalate content, people with kidney stones may want to limit their consumption of celery. As always, it is important to consult a health professional before making significant dietary changes, especially if you have pre-existing medical conditions.

Celery is much more than just a salad vegetable. Its numerous health benefits, ranging from lowering blood pressure to promoting bone health, make it an essential food in any balanced diet. Whether raw, cooked, or juiced, incorporating celery into your daily routine can help you improve your overall well-being and enjoy a healthier life.