Top 5 Health Benefits Of Eating Celery Backed By Research
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Celery is a fibrous plant that grows best in marshy environments. Popularly grown in the Middle East, Asia, and the Mediterranean, celery is known to the science community as Apium graveolens. Celery is highly nutritious and has long been eaten as a vegetable; celery is enjoyed raw, cooked, and even powdered into a spice. When eaten whole, all parts of the celery stalk, leaves included, contain high concentrations of nutrients that may be beneficial to your health. Take a look at some of the reasons you may consider incorporating celery into your diet.
Important Note: All of the claims made herein are representative of the most current scientific research at the time of this publication.
Excellent Source of Antioxidants
One of celery’s biggest brags is that it’s loaded with powerful antioxidants such as phytonutrients and flavonoids. Antioxidants such as these are a necessity to fight the harmful free radicals that might later lead to chronic illnesses such as some cancer types, diabetes, and cardiovascular disease. Specifically, celery contains two plant compounds associated with anticarcinogenic effects; apigenin and luteolin have been shown to successfully kill cancer cells, thereby inhibiting the growth and proliferation of cancer, in lab tests. Specifically, these compounds have been linked to protecting individuals from pancreatic and breast cancers.
General Consensus: 5/5 and here is why. Without a doubt, celery is packed with beneficial antioxidants that are linked to preventing particular chronic illnesses.
Supports Healthy Digestion
Another great benefit to adding celery to your diet is that it’s supportive of digestive health. For starters, the antioxidative nutrients in celery protect the digestive tract from inflammation. Moreover, the natural fibers within celery help to move digestion along healthily and functionally; additionally, the soluble fiber contained in celery feeds the good bacteria in your gut. What’s more, the pectin-steeped polysaccharides found in celery coupled with a high concentration of a compound called apiuman reduce the risk of stomach ulcers while also mediating stomach secretions. Finally, the soluble fiber and plant compounds found in celery work together to protect your stomach lining, improve digestion, and even prevent gastrointestinal illnesses.
General Consensus: 3.5/5 and here is why. While it’s true that celery is good for digestion, the only studies concerning the prevention of stomach ulcers have not included human subjects; more research is needed in this area.
Rich in Nutrients
Celery is a highly nutritious vegetable that’s easy to incorporate into your diet. The tasty, crunchy stalks of celery are loaded with vitamins and minerals integral to your overall health. For starters, celery is made up of 95% water making this veggie incredibly hydrating; so if you find it difficult to drink adequate water throughout the day, consider adding celery to your diet. What’s more, celery is rich in vitamins and minerals such as vitamins K, A, and C as well as folate, potassium, and fiber. Other nutrients found in lesser concentrations than the aforementioned nutrients include calcium, manganese, magnesium, phosphorus, and the B family of vitamins. Lastly, celery is low in sodium and high in antioxidants making this vegetable a wonderful addition to a well-rounded diet.
General Consensus: 5/5 and here is why. Surely, celery is a nutrient-dense vegetable that packs a big punch of vitamins, minerals, and antioxidants per serving.
Supportive of Weight Loss and Management
Another great benefit to eating celery is that doing so is supportive of weight loss and management goals. To begin with, celery is low in calories, coming in at just 10 calories per stalk. What’s more, celery contains zero grams of fat and zero carbohydrates. Best of all, celery is loaded with soluble fiber which creates a feeling of satiety or fullness that may prevent you from further eating unnecessary calories. Finally, the remarkable nutrient profile means that not only are you consuming a low-calorie, low-fat food but you’re also bulking up your vitamin and mineral intake.
General Consensus: 5/5 and here is why. Inevitably, celery is supportive of weight loss and management; between its low-calorie content and hefty soluble fiber makeup, celery is a great food to add to your daily regimen.
Enhances Brain Health
Incredibly, celery is even said to support optimal brain health. As previously noted, celery contains a powerful antioxidant called luteolin which combats oxidative stress related to brain inflammation. As a result, the luteolin in celery may help to prevent neurodegeneration and cognitive aging. Furthermore, eating celery, particularly for its luteolin content, can help to improve memory, spatial reasoning, and learning. Scientific studies routinely conclude that chronic inflammation of the brain can lead to early onset dementia, memory loss, and other neurological diseases. Keeping inflammation at bay by eating celery is an all-natural way to reduce oxidative stress to the brain.
General Consensus: 4/5 and here is why. Science suggests that regularly eating celery may reduce aging particularly as it concerns your brain. Although there’s tons of research that supports luteolin as an anti-inflammatory for the brain, there are very few studies connecting celery specifically to brain health.
Unlikely Benefits: Further Research Needed
May Reduce Blood Pressure
General Consensus: 2.5/5 and here is why. Although celery contains phthalides which are linked to improved blood flow and reduced blood pressure, there are only a handful of scientific studies on this subject; more research is indicated.
May Improve Libido
General Consensus: 2/5 and here is why. While some studies indicate that celery contains androsterone, a hormone linked to improved libido in men, there are just as many studies that contradict the assertion that celery may improve a man’s sex drive.
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