Celery belongs to the Umbelliferae family and is a highly nutritious vegetable that can be of two varieties, white and green. It can grow to the height of up to 16 inches, and its ribs are crunchy and salty.
Celery is a rich source of fiber, and its leaves are abundant in vitamin A. Also, the stems are rich in potassium, calcium, magnesium, sodium, iron, phosphorus, vitamins B1, B2, B6 and C, and numerous essential amino acids.
A cup of chopped, raw celery (about 101 grams) contains:
- 16.2 calories
- 3.5 grams carbohydrates
- 0.7 gram protein
- 0.2 gram fat
- 1.6 grams fiber
- 29.6 micrograms vitamin K (37 percent DV)
- 453 international units (9 percent DV)
- 263 milligrams potassium (8 percent DV)
- 3.1 milligrams vitamin C (5 percent DV)
- 36.5 micrograms folate (9 percent DV)
- 40.4 milligrams calcium (4 percent DV)
- 0.1 milligram riboflavin (3 percent DV)
- 11.1 milligrams magnesium (3 percent DV)
- 0.1 milligram manganese (5 percent DV)
- 0.1 milligram vitamin B6 (4 percent DV)
As well as vitamin E, niacin, pantothenic acid, iron, phosphorus, zinc and selenium.
When it comes to the antioxidant nutrients it contains, it is important to mention that celery is abundant in phytonutrients, many of which fall into the category of phenolic antioxidants and have powerful anti-inflammatory benefits:
— Phenolic acids
- caffeic acid
- caffeoylquinic acid
- cinnamic acid
- coumaric acid
- ferulic acid
— Flavones
- apigenin
- luteolin
— Flavonols
- quercetin
- kaempferol
— Dihydrostilbenoids
- lunularin
— Phytosterols
- beta-sitosterol
— Furanocoumarins
- bergapten
- psoralen
Studies have found that celery improves health in various ways, as follows:
- Celery juice rehydrates the body and provides high electrolyte levels, so it is great after a workout;
- Celery juice lowers total cholesterol and LDL (bad) cholesterol;
- It contains at least 8 families of anti-cancer compounds, including acetylenics, which stop the growth of tumor cells, phenolic acids, which inhibit the action of prostaglandins that stimulate the growth of tumor cells, and coumarins which prevent free radical damage
- Celery juice is rich in minerals that regulate the pH levels of the blood and neutralize acidity;
- The organic sodium in celery lowers blood pressure, while the phthalides it contains relax the muscles around arteries and improve blood flow;
- Celery has natural laxative effects that treat constipation;
- Celery juice is rich in sodium and potassium that stimulate the production of urine and prevent water retention;
- Celery juice suppresses appetite and helps weight loss;
- The consumption of celery juice during dry and hot weather will normalize body temperature and cool your body;
- The polyacetylene in celery fights inflammation and treats rheumatoid arthritis, osteoarthritis, gout, asthma, and bronchitis;
- Celery detoxifies the body and prevents the formation of kidney stones;
- Celery juice effectively eliminates gallbladder and urinary stones;
- Celery soothes the nervous system and treats insomnia;
- Celery juice is rich in flavones that lower blood sugar levels and prevent sugar spikes.
When buying celery, choose green celery, due to the chlorophyll they contain, and pick the firm ribs. Keep celery in a sealed container or wrap in a plastic bag, in the fridge.
Note that if the consumption of celery causes skin issues, you might be sensitive to psoralen, the protective layer of this vegetable.
In order to reap all the benefits of celery and treat hypertension, prepare the following juice at home and drink a few glasses of it daily:
Ingredients:
- A whole stalk of celery (about 12-16 ribs)
- ½ lemon
- 1-inch ginger root
- 1 cucumber
- 2 green apples
Instructions:
Rinse the ingredients, cut them, and juice them together in the juicer. Enjoy!
