What are the benefits of eating celery?

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Celery is a vegetable that has a unique taste and has many health benefits when combined with beef. Not only that, celery is also evaluated by experts as a nutritious food, especially when using this vegetable in its fresh form.

1. Information about the celery plant

Celery belongs to the Apiaceae family, which includes: carrot, coriander, parsley and celeriac. The crunchy stems make this vegetable a popular snack that is low in calories and can offer many health benefits. The fiber in celery is beneficial for the digestive system and the heart. Celery also contains antioxidants, which play a role in preventing disease.

2. Health benefits of using celery

What are the benefits of eating celery? The nutrients in the celery plant and its seeds may provide many health benefits.
2.1. Prevents Inflammation and Cancer The apigenin compound in celery has a role in traditional Chinese medicine as an anti-inflammatory, antibacterial, antiviral, and antioxidant. It may also have cancer-fighting properties.
Celery contains a flavonoid called luteolin. Studies have found luteolin may have anti-cancer properties that help prevent the spread of cancer cells and induce cell death. The study's authors suggested that luteolin might make cancer cells more susceptible to attack by chemotherapy drugs.
2.2. Improves blood pressure Some Chinese medical institutes say, eat celery greens and use celery juice to lower blood pressure.
One study looked at the effects of celery seed extract on blood pressure in rats with either normal blood pressure or sham hypertension. The authors concluded that the extracts reduced blood pressure and increased heart rate in rats with high blood pressure but not those with normal blood pressure. However, there is no solid evidence that celery seeds help lower blood pressure in humans.

Celery is also a good source of fiber and the results of a Cochrane review found that people who eat a lot of fiber may have lower blood pressure readings than those on a low-fiber diet.
2.3. Improves hyperlipidemia Hyperlipidemia occurs when an increase in fat molecules in the blood. Hyperlipidemia often has no obvious symptoms, but it increases the long-term risk of heart disease and stroke.
One rodent study showed that celery extract reduced levels of low-density lipoprotein (LDL), or cholesterol, in rats fed a high-fat diet. Meanwhile, the Cochrane review notes that people who follow a high-fiber diet appear to have lower levels of total and LDL cholesterol than those who consume foods with less fiber.
2.4. Neurogenesis Apigenin also has a role in helping to stimulate neurogenesis, growth, and development of nerve cells. In a study, applied to rats orally apigenin found that, it stimulates the process of creating neurons and improves the ability to remember, learn, and work.
2.5. Other Benefits of Celery Some researchers have suggested that celery extract may also help prevent: liver disease and jaundice, urinary tract obstruction, gout, rheumatic disorders . In addition, people use celery seed to treat: bronchitis, asthma, psoriasis and other skin disorders, vomiting, fever

3. Nutritional composition of celery

The main component of celery is water, but it also provides a fairly high fiber content. A 4-inch-long stalk of celery, weighing about 4 grams (g), provides about 0.1 g of fiber. Besides celery, which contains two compounds, apigenin and luteolin, celery also contains other compounds with powerful antioxidant properties. Includes:
Selinene Limonene Kaempferol p-coumaric acid Antioxidants that help prevent cell damage caused by unstable molecules called free radicals. The body produces these substances as a by-product of natural processes, but in excess, they can be harmful.
Antioxidants help neutralize free radicals and prevent them from causing damage that can lead to disease development.

4. How to use celery in daily meals

Celery can be cooked or eaten raw. Raw celery often contains more nutrients than cooked vegetables. Steaming celery for 10 minutes may not significantly affect antioxidant content.
Celery pairs well with: cheese, dips, such as humus, peanut butter. Combining celery with cucumber, apple, spinach and lemon can make a delicious and healthy smoothie. Or, try adding celery or celery seeds to: coleslaw, soups, risottos.
Here are some recipes that nutritionists recommend: Chicken tomato soup with carrots and celery, braised celery.

5. Some possible risks when using celery

The authors of one study noted that celery can cause severe allergic reactions in some people. Symptoms may include: hives, swelling, difficulty breathing... If someone has trouble breathing after eating celery, they need urgent medical attention. Some people experience a reaction called anaphylaxis, which can be fatal.
Anyone who is allergic to celery should double-check food labels, as even small stains can cause a reaction. Also, women who are pregnant should avoid supplementing with or using celery seeds, as they can irritate the uterus.
Another risk associated with pesticides. Celery ranks 11th on the list of 15 crops most likely to contain pesticides.
Celery is an easy-to-find vegetable, the cost is not high, but in order to use celery to bring good health effects, you need to pay attention to a few notes above.

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