Nutrition

18 Health Reasons to Incorporate Celery into Your Meal Plan

Evidence Based Article ๐Ÿ“„
This article has been based on relevant and up-to-date scientific studies. Our writers are unbiased and objective and present the facts as they are known. Numbers in brackets within the article refer to sources included in the reference list at the end of the article.

Celery may sound too overrated, diet-friendly, or even boring, however, itโ€™s amazingly alkaline and good for your overall health.

Celery is an excellent source of Vitamin K that ensures a healthy blood flow, potent enzymes and antioxidants, folate, vitamins B6 and C, and fiber among the others.

It also contains a wonderful balance of electrolytes including potassium and sodium, keeping your blood pressure in check. Give celery a whirl to reap all the health benefits it has to offer.

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1.Prevent UTIs

Celery helps to stimulate urine production and lower uric acid, warding off bacterial infections within the reproductive organs and digestive tract.

Eating celery at least 5 times a week can aid in preventing urinary tract infections (UTIs) as well as kidney problems, bladder disorders, and cysts on the reproductive organs.

Read more:ย Urinary Tract Infections Biggest Causes (+11 All-Natural Ways to Treat Them)

2.Combat infections

While celery stalks are high in antioxidants, celery seeds boast potent antibacterial properties and have been used for centuries to fight infections.

The study published in 2009, in the Journal of Pharmacy and Pharmacology reported that celery seeds contain special anti-microbial components that ward off illnesses.

The extract taken from the seeds has been shown to suppress the growth of bacteria and strengthen the immune system.

3.Improve your digestive system

Celery is well-known for its incredible digestive benefits. It possesses diuretic effect, lowers puffiness from water retention, reduces bloating, and manages blood pressure.

Celery seeds, in particular, contain an oily and odorless compound, NBP that provides a diuretic effect and aids in the natural body detox process.

Since one of the biggest reasons people turn to detoxing is to heal the body, itโ€™s critical to start with your digestive system.

4.Combat against cancer formation

With a high rate of cancer these days, itโ€™s vital to eat your way to reduce your risk.

Celery belongs to a family of potent cancer-protective veggies like parsnips, parsley, fennel, and carrots.

The cancer-protective veggies are renowned for its polyacetylenes โ€“ the chemo-protective compounds that help to eliminate toxicity in the body and prevent cancer formation, especially leukemia, intestinal cancer, and breast cancer.

Moreover, polyacetylenes provide the immune-boosting effects, such as tumor-fighting properties that prevent the proliferation of the mutated cells.

According to a scientific review done by the faculty of the Department of Agricultural Sciences at the Aarhus University of Denmark, the chemo-protective compounds, such as polyacetylenes, possess a lot of bioactivities that help to suppress the cancer growth.

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Some of those bioactivities include anti-inflammatory, cytotoxic, antiplatelet-aggregatory, activity against mycoplasma and bacteria, and antitumor activity.

5.Promote weight loss

Low in calories, celery extremely beneficial for people trying to lose weight thanks to its ability to manage lipid (fat) metabolism and provide your body with essential nutrients.

Celery is so nutrient-dense that it helps to prevent overeating and help to fights the majority of cravings.

Celery supplies your body with electrolytes, antioxidants, vitamins, and minerals, including B vitamins and vitamin C teamed up with potassium and magnesium โ€“ all with ridiculously little calories.

6.Keep your liver healthy

A study conducted by a group of researchers from the Department of Nutrition and Food Science, the Helwan University, Egypt, revealed that a regular consumption of organic celery can lower the amount of harmful fat build-up within the liver.

When eating with other organic veggies, celery can also improve the liver enzyme function and regulate the blood lipid levels.

Researchers claimed that celery can help people with a liver disease to reduce the symptoms and ward off liver cancer.

7.Prevent the formation of painful ulcers

The study published in the Pharmaceutical Biology journal in 2010 showed that celery is a great source of a special kind of ethanol extract, which is helpful in protecting the digestive tract lining from pesky ulcers.

Not only can it help to lower the formation of them, but can also help alleviate certain digestive issues. Celery extract has also been proven to possess the ability to replenish the low levels of gastric mucus, which is essential in the stomach lining to stop openings and tiny holes from forming.

A growing number of researchers have shown that celery nourishes the intestines, colon, and overall stomach because of the presence of chemical constituents, including tannins, flavonoids, alkaloids and volatile oils that manage the level of gastric acid produced while also improving the protective mucus level.

8.Lower high blood pressure

Celery is also known for its anti-hypertensive abilities that help to manage and lower high blood pressure, which is one of the major risk factors for cardiovascular disease – the biggest cause of mortality in most countries worldwide.

Regular consumption of organic celery can potentially help to regulate chronic increased blood pressure levels and treat the headaches related to it. The potent blood pressure-reducing properties of celery come from the seeds.

Celery seeds are the little yet powerful sources of aqueous-ethanolic, methanolic, and hexanic extracts that fight inflammation, boost circulation, and aid in controlling blood pressure.

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While more studies are required to be done, researchers believe that celery aids in reducing high blood pressure by improving the flow of potassium and calcium out and into of cells and acting as a smooth muscle relaxant.

Celery helps the blood vessels to contract and expand, improving the blood flow, and aiding in overall cardiovascular health.

9.Ward off inflammation

Celery is a fantastic source of polysaccharides and antioxidants that are well-known to act as powerful anti-inflammatories, especially polyphenol and flavonoid antioxidants.

They help to support all the functions of the body, especially when we age, by combating oxidative stress (or free-radical damage) that can cause chronic inflammation. Despite being a natural process, inflammation, when turned into a chronic condition, can cause a lot of chronic diseases, including heart disease, cancer, arthritis, stroke, mental disorders, and many others.

Researchers have already identified more than 10 different kinds of antioxidants, which are responsible for celeryโ€™s benefits.

These include the phenolic acids such as ferulic acid and caffeic acid, as well as flavanols, such as quercetin.

Its incredible antioxidant content makes celery effective in treating a great variety of conditions and health issues caused by inflammation, including arthritis, joint pain, gout, liver and kidney infections, irritable bowel syndrome, skin disorders, UTIs, and many more.

Read more: What Is Anti-Inflammatory Diet and How to Do It

10.Manage cholesterol levels

A number of scientific reviews have shown that a regular consumption of celery helps to reduce the high cholesterol levels, reducing the risk of heart disease.

Celery contains 3-n-butylphthalide (BuPh), which is an unusual compound that has been reported to provide a lipid-lowering action. Eating celery can significantly reduce the levels of lipids in the blood system, improving the major bodyโ€™s functions.

11.Strengthen your immune system

High in antioxidants and vitamin C, celery significantly increases the strength of the immune system, making it more efficient and active.

Consuming this vegetable high in vitamin C regularly can decrease your risk of colds and flu, as well as ward off a wide range of other illnesses.

12.Treat migraines

Even though celery doesnโ€™t replace the medications that help to relieve a migraine headaches, it can prevent migraine and reduce the basic symptoms of it. Itโ€™s all thanks to the presence of a special compound called coumarins. This compound has been proved to treat mild types of migraines.

Read more: Migraine: Causes, Symptoms, Treatments

13.Improve your sex life

Celery is a rich source of androstenol and androstenone, which are two pheromones known to increase the arousal levels.

Related:   11 Health Benefits of Including Garlic in Your Diet

Chew on a celery stalk before going to bed and see what it will do for you and your partner.

14.Manage the nervous system

Organic celery is fortified with special essential oils that help to control the nervous system, reduce stress, and promote a sense of calm. Due to its high magnesium levels, celery can also help you relax and decrease the likelihood of insomnia.

Lots of herbalists suggest that celery transfers a calming quality to your nerves. Some researchers still believe that the father of medicine, Hippocrates, said that celery could calm the nerves and prevent many mental disorders, including anxiety and depression.

Studies have also claimed that chewing on a celery stalk can lower the stress hormone (cortisol) levels. The apigenin found in celery is a potent chemical that promotes calmness, and treats panic attacks.

15.Relieve heartburn

Since celery is one of the best alkaline foods, it helps to neutralize the acid wandering upward through the esophagus.

Moreover, celery boasts the high water content that handles the stomach acid and is effective in treating heartburn and acid reflux.

16.Keep your body hydrated

Celery is comprised of 95 percent water and thus it can help to hydrate your body and increase your energy levels.

2 to 3 celery sticks have been shown to replenish the levels of sodium, potassium, magnesium, phosphorous, iron, zinc, and calcium in the body.

Silica found in celery has elasticity and moisture boosting properties, keeping your skin young and glowing.

Since dehydration aggravates migraines, keeping yourself hydrated by drinking enough water and eating veggies rich in water like celery will help you eliminate headaches from your life.

17.Relieve constipation

The sedentary lifestyle and poor nutrition increase the risk of constipation.

Celery is plentiful in fiber, which helps to ease the bowel movements and reduce the symptoms of constipation.

Read more:ย 15 Natural Laxatives to Help Keep You Regular

18.Prevent premature aging

Due to its high amounts of vitamin A and vitamin C, celery aids in protecting the skin from free radical damage, preventing premature aging.

Plus, celery seeds possess excellent anti-aging effects and can even reduce the first signs of wrinkles.

Celery isnโ€™t a superfood but it can boost your overall health, if you consume it on a weekly basis. Itโ€™s super versatile and can be used in many recipes.

References:

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