Celery is a vegetable that helps lower cholesterol, prevent premature aging, strengthen immunity and prevent the development of chronic diseases, such as diabetes and cancer. The benefits of celery are due to the fact that this vegetable is rich in antioxidant compounds, such as flavonoids, which act to combat free radicals and damage to cells.
Furthermore, celery, also known as celery, is low in calories, rich in fiber and has a diuretic action, promoting a feeling of satiety between meals and reducing fluid retention, making it easily incorporated into weight loss diets.
Celery can be consumed raw or cooked and added to various recipes, such as soups, salads, and can also be consumed as tea.
Benefits of Celery
The main health benefits of celery are:
1. Provides antioxidant action
Celery is a vegetable rich in flavonoids, vitamin C and other compounds with antioxidant action and, therefore, its consumption could help neutralize free radicals and prevent the damage they cause to cells, in addition to reducing inflammation in the body.
This antioxidant action could prevent premature aging of the skin, have an anti-cancer effect, prevent the emergence of chronic diseases and take care of heart health.
2. Lowers cholesterol
Because it contains saponins and due to its antioxidant content, celery helps reduce bad cholesterol, LDL, thus preventing its accumulation in the arteries and, consequently, the development of atherosclerosis, heart attack or stroke.
3. Lowers blood pressure
Celery is rich in potassium and has a diuretic action, in addition to containing antioxidants that allow blood vessels to relax, improve blood circulation and reduce blood pressure.
4. Promotes weight loss
Because it has few calories and fiber, is rich in B vitamins and due to its diuretic action, celery could promote weight loss as long as it is associated with a healthy and balanced diet, as it helps reduce fluid retention, increases the feeling of satiety and provides essential vitamins for the body.
5. Prevents urinary infections
Celery is rich in water and potassium, having diuretic properties that help prevent the emergence of urinary infections and the formation of kidney stones.
6. Helps control diabetes
Celery can help lower blood sugar due to its fiber content and antioxidant action. Therefore, including this vegetable in your diet may have benefits for people with pre-diabetes or diabetes.
7. Can increase the body’s defenses
As it is rich in vitamin C, vitamin A and antioxidants, its consumption could help increase the immune system and improve the body’s defenses, preventing the onset of flu and colds, for example.
8. May have a hepatoprotective effect
Some scientific studies indicate that celery could have a hepatoprotective effect as it has significant activity against liver damage induced by paracetamol and carbon tetrachloride.
Furthermore, regardless of the quantity, it decreases the rate of increase in hepatotoxicity markers, such as alkaline phosphatase, ALT and AST, which are liver enzymes.
9. Maintains gastrointestinal health
Celery contains fiber that promotes bowel movements, helping to relieve constipation. Furthermore, it could protect the gastric mucosa and prevent the formation of ulcers. Additionally, some studies suggest that celery could act as an analgesic and antispasmodic, relieving stomach pain.
10. May improve gout
Celery has components that make it have an anti-inflammatory and antioxidant effect and, therefore, could have benefits for people suffering from gout, arthritis and high uric acid.
Celery properties
Celery is rich in vitamin A and B complex vitamins, having antioxidant, hepatoprotective, hypoglycemic, anti-inflammatory, analgesic, digestive, antispasmodic, immunological, lipid-lowering, hypotensive and diuretic properties.
Celery nutritional information
The following table indicates the nutritional composition for each 100 grams of raw celery:
It is important to mention that to obtain all the benefits mentioned above, celery is included in a balanced and healthy diet.
How to consume
Celery is a very versatile vegetable, and can be consumed raw, steamed or baked, and included in different recipes such as sauces, soups, salads, creams, or in stick form as snacks with white cheese and herbs. Furthermore, it can also be used to prepare juices, smoothies or teas.
Both the stalk and the leaves of celery can be consumed, with a higher concentration of nutrients in the leaves of this vegetable.
Recipes with celery
Some healthy recipes that can be prepared with celery are:
1. Braised celery
Ingredients:
- Chopped celery stalks and leaves;
- garlic, onion and olive oil;
- season with salt and pepper to taste.
Preparation mode:
Add the garlic, onion and olive oil and after browning, add the celery and let it brown for a few minutes. Add a little water, season to taste and turn off the heat. Consume immediately afterwards.
2. Chicken pate and celery sticks
Ingredients:
- celery stalks cut into thin 10 cm strips;
- 200g cooked and shredded chicken breast;
- 1 chopped onion;
- parsley to taste;
- 1 glass of natural yogurt (125g).
Preparation:
Mix the chicken, yogurt, onion and chopped parsley until it forms a pate. Put this pâté on a celery stick and eat it afterwards. It is a very healthy, nutritious and delicious pâté recipe, which can be served as a starter, before the main course.
3. Carrot and celery cream
Ingredients:
- 4 carrots;
- 1 stalk of celery, with or without leaves;
- 1 small sweet potato;
- 1 onion;
- 1 clove of garlic;
- 1 spoon of olive oil.
Preparation mode:
Cut all the ingredients and place in a pan with enough water to cover everything. Let it boil until the vegetables are well cooked, add the seasonings to taste and blend in a blender. Take while still warm, as a starter. This recipe is also a great idea for babies, with a very pleasant flavor.
4. Celery tea
This tea is excellent for those with high uric acid, and can also be used to gargle in case of hoarseness.
Ingredients:
- 20 grams of any part of celery;
- 1 cup of boiling water.
Preparation mode:
Place the celery in boiling water, cover, let it cool, strain and then drink.
