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10 Health Benefits of Celery

Celery, also known as celery, water parsley, Spanish celery or water celery, is a vegetable widely used in various recipes for soups, salads and even in green juices because it has diuretic action and is rich in fiber that promotes weight loss.

In addition, it has hypoglycemic, anti-inflammatory, antioxidant, analgesic and hepatoprotective properties, being rich in flavonoids, saponins, vitamins and minerals that strengthen the immune system and metabolism providing various health benefits. 

The health benefits of celery are:

1. Exert antioxidant action

Celery is a vegetable rich in flavonoids, vitamin C and other compounds with potent antioxidant action, so its consumption could help neutralize free radicals and prevent the damage they cause in cells, in addition to reducing inflammation in the body.

This antioxidant action could prevent premature aging of the skin, exert anticarcinogenic effect, prevent the emergence of chronic diseases and take care of heart health. 

2. Lower cholesterol

By containing saponins and thanks to its antioxidant content, celery helps to lower LDL bad cholesterol, thus preventing its accumulation in the arteries and consequently the development of atherosclerosis. 

3. Lower blood pressure

Celery is rich in potassium and has diuretic action, besides containing antioxidants that allow the blood vessels to relax, there is an improvement in blood circulation and a decrease in blood pressure. 

4. Promote weight loss

By providing few calories and fiber, being rich in B vitamins and its diuretic action, celery could promote weight loss when combined with a healthy and balanced diet, as they help reduce fluid retention, increases satiety and provides vitamins that are important for metabolism.

5. Prevent urinary infections

Celery is rich in water and potassium, so it exerts diuretic properties that help prevent the occurrence of urinary tract infections and the formation of kidney stones. 

6. It could help regulate blood sugar

Some scientific studies in animals indicate that celery could help lower blood sugar, due to its fiber content and its antioxidant action, so including this vegetable in the daily diet could be beneficial for people with prediabetes and diabetes.

7. It could increase the body’s defenses

Because it is rich in vitamin C, vitamin A and antioxidants, its intake could help increase the immune system and improve the body’s defenses, preventing the emergence of flus and colds, for example. 

8. It could exert hepatoprotective effect

Some scientific studies indicate that celery could exert hepatoprotective effect, because it has significant activity against liver damage induced by paracetamol and carbon tetrachloride. In addition, it dose-independently attenuated the increase of several markers of hepatotoxicity, such as alkaline phosphatase, ALT and AST, which are liver enzymes. 

9. Maintain gastrointestinal health

Celery contains fiber that promotes bowel movements, helping to relieve constipation. In addition to this, it may protect the gastric mucosa and prevent the formation of ulcers. Also, it has been found that celery could act as an analgesic and antispasmodic, relieving stomach pain. 

10. It could improve gout

Celery has components that cause it to have an anti-inflammatory and antioxidant effect, so it could be beneficial for people suffering from gout, arthritis and high uric acid.

Celery nutritional information

The table below shows the nutritional composition per 100 g of raw celery:

It is important to mention that to obtain all the benefits mentioned above, celery should be included in a balanced and healthy diet. 

Recipes with celery

There are several recipes where celery can be added. Some of them are in meatballs, creams, sauces, soups, salads and roasts. Celery can also be used sliced in raw salads and to prepare tea or juice. Grind celery leaves or stalks in the food processor and drink this concentrated juice is excellent for treating heartburn.

1. Stir-fried celery

Ingredients

  • Chopped celery stalks and leaves
  • Garlic, onion and olive oil
  • Salt and pepper to taste
  • Preparation method

  • Preparation method
  • 1.ration

    Place the garlic, onion and olive oil in a frying pan and cook over medium heat until golden brown, then add the celery and let it brown for a few minutes. Add a little water, season with salt and pepper to taste and remove from heat. Serve immediately. 

    2. Chicken and celery stalk pâté

    Ingredients

  • Celery stalks cut into 10 cm thin strips;
  • 200 g cooked and shredded chicken breast;
  • 1 chopped onion;
  • Parsley to taste;
  • 1 glass plain yogurt (125 g).
  • How to prepare

    Mix the chicken, yogurt, onion and chopped parsley to form a pâté.

    This preparation can be eaten with the celery strips, spreading them with the pâté. It is a very healthy, nutritious and delicious recipe that can be served as a starter or appetizer, before the main course.

    3. Carrot cream with celery

    Ingredients

  • 4 carrots;
  • 1 celery stalk with or without leaves;
  • 1 sweet potato;
  • 1 onion;
  • 1 clove of garlic;
  • 1 tablespoon of olive oil.
  • How to prepare

    Chop all the ingredients and place in a pot with enough water to cover everything. Let it boil until the vegetables are well cooked, add the seasonings to taste and, finally, blend. Drink while still warm as a starter. This recipe is also excellent for babies, as it has a very pleasant taste. 

    4. Celery tea

    This tea is excellent for those who have high uric acid. It can also be used for gargling in case of hoarseness. 

    Ingredients

  • 20 g of any part of the celery;
  • 1 cup of boiling water.
  • How to prepare

    Place the celery in the boiling water, cover, allow to cool, strain and drink thereafter.

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