Introduction
Celery is a green leafy vegetable that belongs to the family of Apiaceae. It is widely consumed in many parts of the world and is known for its distinct taste and texture. Celery has been used in traditional medicine for centuries due to its numerous health benefits. It is low in calories and high in fiber, making it an ideal food for weight loss. In this article, we will discuss the various benefits of celery and why you should consider adding it to your diet.
Nutritional Facts of Celery
Celery is a low-calorie vegetable that is high in fiber, vitamins, and minerals. Here are the nutritional facts for one cup (101 grams) of raw celery:
- Calories: 16
- Protein: 0.7 grams
- Fat: 0.2 grams
- Carbohydrates: 3 grams
- Fiber: 1.6 grams
- Sugar: 1.3 grams
Celery is also an excellent source of vitamins and minerals, including:
- Vitamin K: 37% of the Daily Value (DV)
- Vitamin C: 5% of the DV
- Potassium: 4% of the DV
- Folate: 3% of the DV
- Vitamin A: 2% of the DV
Celery also contains small amounts of calcium, iron, magnesium, phosphorus, and zinc. Additionally, it contains antioxidants and other beneficial plant compounds, such as apigenin, luteolin, and kaempferol, which may have anti-inflammatory and cancer-fighting properties.
Benefits of Celery
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Improves Digestion
Celery is a great food for improving digestion. It is high in fiber, which helps to keep the digestive system running smoothly. Additionally, celery contains a compound called apiuman, which can help to reduce inflammation in the digestive tract.
Celery also contains water, which can help to keep the digestive system hydrated. This is important because dehydration can lead to constipation and other digestive problems.
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Reduces Inflammation
Celery contains a compound called luteolin, which has anti-inflammatory properties. Inflammation is the body’s natural response to injury or infection, but chronic inflammation can contribute to various diseases, including arthritis, heart disease, and cancer.
Luteolin can help to reduce inflammation by blocking the production of inflammatory cytokines. Additionally, the antioxidants in celery can help to neutralize free radicals, which can cause inflammation and damage to cells.
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Lowers Blood Pressure
Celery contains a compound called phthalides, which can help to lower blood pressure. Phthalides work by relaxing the muscles in the walls of blood vessels, which allows blood to flow more easily.
One study found that eating four stalks of celery per day for six weeks can lead to a significant reduction in blood pressure. This makes celery a great food for people with hypertension or those who are at risk of developing high blood pressure.
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Reduces the Risk of Cancer
Celery contains various compounds that have been shown to have anti-cancer properties. For example, apigenin, a flavonoid found in celery, has been shown to inhibit the growth of cancer cells in the lab.
Additionally, the antioxidants in celery can help to protect the body from damage caused by free radicals, which can contribute to the development of cancer.
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Supports Weight Loss
Celery is a great food for weight loss because it is low in calories and high in fiber. One large stalk of celery contains only 10 calories, making it a great snack for people who are trying to lose weight.
Additionally, the fiber in celery can help to keep you feeling full, which can reduce your overall calorie intake. This can help to create a calorie deficit, which is necessary for weight loss.
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Improves Heart Health
Celery contains various compounds that can help to improve heart health. For example, phthalides, the compounds that help to lower blood pressure, can also help to lower cholesterol levels.
Additionally, the antioxidants in celery can help to protect the heart from damage caused by free radicals. This can help to reduce the risk of heart disease.
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Boosts Immunity
Celery contains various vitamins and minerals that are important for immune function. For example, vitamin C is necessary for the production of white blood cells, which help to fight infection.
