Health Benefits of Celery And Its Side Effects
Celery is a crisp and crunchy vegetable that is a member of the Apiaceae family, along with parsley, fennel, and carrots. It is known for its distinct flavor and texture, and it is a staple ingredient in many dishes around the world. Celery has been used for centuries for its medicinal properties and health benefits.
Nutritional value of celery:
Celery is a low-calorie vegetable that is packed with nutrients. One medium stalk of celery (about 7 inches long) contains just 6 calories and provides the following nutrients:
Fiber: 1.6 grams
Protein: 0.3 grams
Carbohydrates: 1.2 grams
Fat: 0.1 grams
Vitamin K: 30% of the Daily Value (DV)
Folate: 9% of the DV
Potassium: 8% of the DV
Vitamin A: 6% of the DV
Vitamin C: 4% of the DV
In addition to these nutrients, celery also contains small amounts of calcium, magnesium, phosphorus, and vitamin B6. Celery is also high in water content, which makes it a hydrating food that can help to keep you feeling full and satisfied. Overall, celery is a nutrient-dense vegetable that can be a valuable addition to a healthy and balanced diet.
Health Benefits of Celery:
Anti-inflammatory properties
Celery contains a range of antioxidants and anti-inflammatory compounds, including flavonoids and polyphenols. These compounds help to reduce inflammation in the body, which can lead to a range of health problems, including heart disease, arthritis, and cancer. In one study, researchers found that celery extract reduced inflammation in rats with arthritis by up to 60%.
Lowers blood pressure
Celery is rich in potassium, which is an essential mineral for maintaining healthy blood pressure. Potassium helps to relax the blood vessels and reduce the strain on the cardiovascular system. A study found that consuming celery juice for seven days significantly reduced blood pressure in participants with hypertension.
Reduces cholesterol
Celery contains a compound called 3-n-butylphthalide, which has been shown to reduce cholesterol levels in the body. In one study, researchers found that consuming just two stalks of celery per day for six weeks led to a significant reduction in LDL (bad) cholesterol levels.
Digestive Health
Celery is high in fiber, which is essential for maintaining a healthy digestive system. Fiber helps to regulate bowel movements and prevents constipation. Celery also contains natural laxatives that can help to stimulate the digestive system and promote regularity.
Weight loss
Celery is a low-calorie vegetable that is high in fiber, which makes it an ideal food for weight loss. The fiber in celery helps to keep you feeling full for longer, which can reduce your overall calorie intake. Celery is also a natural diuretic, which can help to reduce water weight.
Cancer prevention
Celery contains a range of compounds that have been shown to have anti-cancer properties. These include apigenin, luteolin, and kaempferol, which are all flavonoids that have been shown to inhibit the growth of cancer cells. Celery also contains coumarins, which have been shown to prevent the formation of cancer cells.
Immune system support
Celery is high in vitamin C, which is essential for maintaining a healthy immune system. Vitamin C helps to stimulate the production of white blood cells, which are responsible for fighting off infections and diseases.
Skin health
Celery is high in antioxidants, which can help to protect the skin from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and lead to premature aging. Celery also contains vitamin K, which can help to reduce dark circles and puffiness around the eyes.
Health Benefits of Celery And Its Side Effects
Bone health
Celery is high in calcium, which is essential for maintaining strong and healthy bones. Calcium is also important for muscle function and nerve transmission. Celery also contains vitamin K, which helps to improve bone density and reduce the risk of osteoporosis.
Anti-inflammatory properties for brain health
Inflammation is a major contributor to neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Celery’s anti-inflammatory properties have been shown to help reduce inflammation in the brain and improve cognitive function. Additionally, celery contains a flavonoid called apigenin, which has been shown to promote the growth of new brain cells.
Side Effects Of Celery
Celery is a vegetable that is widely consumed for its health benefits. It is low in calories, high in fiber, and packed with vitamins and minerals. However, like any food or supplement, it can have side effects, especially in certain individuals. Here are some of the possible side effects of celery:
Allergic Reactions:
Celery is one of the top 14 allergens recognized by the US Food and Drug Administration. If you are allergic to celery, you may experience symptoms such as itching, swelling, hives, or difficulty breathing. In severe cases, anaphylaxis can occur, which is a life-threatening reaction that requires immediate medical attention.
Digestive Problems:
Celery is high in fiber, which can help promote bowel movements and prevent constipation. However, if you eat too much celery, or if your body is not used to the high fiber content, you may experience digestive problems such as bloating, gas, or diarrhea.
Skin Irritation:
Celery contains psoralen, a natural compound that can make your skin more sensitive to sunlight. If you eat a lot of celery and spend a lot of time in the sun, you may develop a rash, blisters, or sunburn. This condition is known as phytophotodermatitis.
Kidney Problems:
Celery contains oxalates, which are naturally occurring substances found in many foods. In some people, oxalates can form crystals and lead to kidney stones. If you have a history of kidney stones or kidney problems, you may want to limit your intake of celery.
Blood Pressure Changes:
Celery contains compounds called phthalides, which are believed to help lower blood pressure. While this can be beneficial for people with high blood pressure, it can be problematic for those with low blood pressure. If you have low blood pressure, eating too much celery can cause dizziness, fainting, or other symptoms.
Hormonal Effects:
Celery contains phytoestrogens, which are plant compounds that can mimic the effects of estrogen in the body. While this can be helpful for women going through menopause, it can be problematic for men or women with hormonal imbalances. If you have a history of hormonal problems, you may want to talk to your doctor before consuming large amounts of celery.
while celery is generally considered safe and healthy for most people, it can have side effects in certain individuals. If you experience any adverse effects after eating celery, you should stop consuming it and consult with your healthcare provider.
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