Celery is one of the most nutritious and delicious vegetables available in the world. Celery root is the edible root of the celery plant. Celery root can be chewed, mashed, stewed or served raw. This article covers the Celery root and the many ways to prepare it for consumption.
Celery is an ancient Mediterranean vegetable whose cultivation was begun in prehistoric times. Celery is a hardy perennial plant in the vegetable family Apidae that is originally cultivated as a crop as a vegetable. Celery has a lengthy underground stem tapering to leaf-like leaves. Celery’s taproots run beneath the soil’s surface and into rocks. Based on place and cultivar, both the leaves, stalks or roots are consumed and utilized in cooking. The Celery root contains a rich assortment of vitamins, minerals, antioxidants and other nutrients.
Celery is high in antioxidants like flavonoids, dietary fiber, insoluble fibers and proanthocyanidins. Antioxidants can help protect the body from free radicals, which can cause cell damage. Celery is high in vitamin C (more than other vegetables), vitamin A, beta carotene and vitamin B-complex. Celery is also a good source of potassium, phosphorus and magnesium. However, research suggests that the nutritional contents of celery are compromised by the presence of excessive amounts of salt and fat in the diet.
Celery may fulfill a helpful role in heart health, but excessive intake may increase cholesterol levels. Celery may also reduce LDL cholesterol (bad) instead of increasing HDL (good) cholesterol. This may reduce blood pressure. For a vegetarian diet, less fat and more fiber may be more beneficial.
A recent study published in American Heart Journal found that adding celery to the diet significantly reduced high blood pressure (hypertension). In this study, hypertensive people had a significantly lower blood pressure after five weeks on a diet containing at least one gram of celery per day. This is an encouraging finding, as many people with hypertension are already taking medication to control their blood pressure. The benefits of eating celery are not entirely clear. More research is needed.
Celery is a good source of fiber and other minerals. In a 2021 cochrane review of seven different studies that evaluated the effects of fiber on various diseases, celery was found to be a reasonable alternative to more traditional sources of fiber, including nuts, beans and whole grains. In the latest study, the celery plant was found to be a better alternative for people with mildly elevated blood pressure than fiber from alternative sources.
Celery is also a good source of antioxidant vitamins A, C and E. Antioxidants can help prevent cancer, heart disease and aging. Antioxidants can also help prevent inflammation and other symptoms that come with cardiovascular disease. For example, studies have shown that small amounts of antioxidants can help prevent atherosclerosis, which is the buildup of plaques in arteries and other vessels that cause artery blockage. People with fatty liver disease may benefit from eating celery on a regular basis, as fatty liver itself can contribute to inflammation and cardiovascular disease. Other antioxidants included in foods like oats and whole grain breads may help protect the small intestine from damage caused by lactic acid generated during muscle fatigue and intestinal digestion.
These antioxidants can be difficult for most people to get enough of, especially if they are used to eating junk food. However, consuming foods high in antioxidants can provide health benefits that go beyond preventing disease and making heart healthy. Celery contains proanthocyanidins, which may serve as an anti-inflammatory and antithrombin, which can help reduce cholesterol levels. In addition to providing many health benefits, eating celery contains nutrients that are difficult for other foods to provide. These nutrients include Folic Acid, iron, calcium, magnesium, phosphorus, potassium, sodium, silicon, niacin, thiamin, riboflavin and several B vitamins. Celery contains more of these nutrients than any other vegetable or fruit, including apples, oranges, strawberries, raisins and dried beans.