There are tremendous health benefits of celery. Learn how it improves your heart and digestion. Discover how celery can help you fight cancer and how to get started.
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The information is presented for educational purposes only and is not intended to diagnose, prescribe treat or cure cancer.This information is not intended as medical advice, please refer to a qualified healthcare professional.
History of celery and info
Celery is part of the Umbelliferae or parsley family. Other vegetable members include carrots, parsley, and parsnip. Celery's name comes from the French word celeri or the Italian seleri. Both words came from the Greek word selinon.
Celery originated in the Mediterranean region of Europe. Early civilizations used it for medicinal uses.
France began consuming celery around 1623. The colonists introduced it to America by 1806. Today, the variety Pascal dominates commercial production in the United States.
Celery is part of the Umbelliferae or parsley family
Celery develops for about two years. It grows fast in the first year and goes dormant during the winter. In the second year, it flowers and bears seeds.
As a vegetable crop, it is grown only for the first year until the plants are large enough to harvest. In Missouri, they plant it early in the spring when the soil is workable.
Celery grows best under certain conditions.
Types Of Celery
Celery grows best where temperatures are cool and soils are deep and fertile. It also needs plenty of moisture, especially in warmer areas like Missouri. Soil drainage must also be good.
As with other vegetables, celery requires enough nutrition. Celery needs a long, cool growing season to grow nice and tall 12-to 18-inch(30-46cm) stalks. It can take up to 140 days to harvest. Some short-season varieties are available. Celery can be hard to grow at home.
There are two main types of celery available: Trenching celery and Self-blanching celery
There are two main types of celery available:
Trenching celery needs soil mounded up against the stems. This celery is typically planted into trenches. Some gardeners use cardboard tubes, pipes, or collars to aid this blanching process.
Self-blanching celery requires none of these extra steps. It is much easier to grow, and the stems are as tasty.
Celery is mostly a behind-the-scenes contributor in dishes. It flavors the turkey or chicken stock used to make gravy.
But there are tremendous health benefits of celery, not many people know about.
Amazing Health Benefits Of Celery
Most people consume celery occasionally. We use it in soups or dip the stalk in peanut butter. Celery is a good source of vitamins K, C, potassium, folate, and B6. It contains 95% water and is low in calories.
Celery Health Info
One cup of chopped, raw celery (about 100 grams) contains about:
Free radicals are unstable molecules created by our metabolism or external sources. They can damage cells and cause inflammation.
Inflammation can contribute to chronic diseases like arthritis, diabetes, and cancer. Celery contains many nutritional compounds and anti-oxidants.
These include phenolic acids like caffeic and ferulic acids and flavanols like quercetin. Anti-oxidants protect cells, blood vessels, and organs from oxidative damage.
A single stalk contains at least 12 other anti-oxidant nutrients
A single stalk contains at least 12 other anti-oxidant nutrients. It's also a great source of phytonutrients, which reduce inflammation in the digestive tract, blood vessels, cells, and organs.
Celery may treat a wide range of conditions affected by inflammation, including:
- Joint pain
- Kidney and liver infections
- Irritable bowel syndrome
- Gout
- Skin disorders
Chronic inflammation is behind many illnesses, including cancer. Celery and celery seeds have about 25 anti-inflammatory compounds. They can offer protection against inflammation in the body.
Certain nutrients found in celery can help decrease blood pressure. They act as a smooth muscle relaxant and improve the flow of calcium and potassium in cells.
Some evidence shows that celery extract can help blood vessels expand and contract. It improves blood flow and aids in overall heart health.
Celery Improves Your Heart And Blood Pressure
Celery is rich in a plant compound called phthalide. This phytochemical relaxes your artery walls. It improves blood flow and lowers your blood pressure. Some practitioners of Chinese medicine use celery to reduce blood pressure.
One study examined celery seed extracts' effect on rats' blood pressure. The rats had either normal blood pressure or artificially induced hypertension.
Celery improves blood flow and lowers your blood pressure
The extracts reduced blood pressure and raised heart rate in the artificial group. But not in those with normal blood pressure. There is no substantial evidence. However, celery seeds help lower blood pressure in humans.
Celery is also a good source of fiber. A 2016 Cochrane review suggested a high fiber intake may lower blood pressure.
Celery is also good for your stomach.
How Celery Can Help Your Digestion
Celery may offer unique benefits to the stomach. It contains pectin-based polysaccharides, including a compound known as apiuman. These can decrease stomach ulcers and improve the stomach lining.
Celery has a high water and fiber content, which supports a healthy digestive tract. One cup of celery stalks has 5 grams of dietary fiber.
Researchers believe celery nourishes the stomach, colon, and intestine. This effect is due to its flavonoids, tannins, volatile oils, and alkaloids. These compounds control the level of gastric acid released and improve the level of protective mucus.
Celery can improve your digestion
A 2010 study showed that celery extract replenishes gastric mucus levels. You need it in the stomach lining to prevent tiny holes and openings from forming.
Celery is low in calories and can be a valuable food for losing weight. It contains minerals like magnesium, iron, and sodium, which can neutralize acidic foods. These minerals are necessary for essential bodily functions.
Celery may also be beneficial against cancer.
Celery Is Good Against Cancer
Celery may have properties that help combat cancer. Like carrots, fennel, parsley, and parsnips, celery is cancer-protective. It contains chemo-protective compounds called polyacetylenes. They help reduce toxicity and fight cancer.
Celery may be beneficial for breast cancer,colon cancer, and leukemia. Polyacetlynes have many immune-boosting effects.
Free radicals harm cells and lead to cancer and other diseases. Anti-oxidants help cancel out free radicals.
Celery may have properties that help combat cancer
Celery contains flavonoids called apigenin and luteolin. They induce death in cancer cells. Apigenin is an anti-inflammatory and anti-oxidant agent.
Lab tests have shown that apigenin may contribute to programmed cell death. It could make it useful as a cancer treatment.
Powerful Components In Celery
Apigenin
- Reduces inflammation and oxidative stress
- Improves digestion and gut health
- Supports liver function and detoxification
- Induce death in cancer cells
Luteolin
- Inhibits the growth of cancer cells
- Reduces inflammation and pain
- Supports the immune system
Chlorophyllin
- Helps to remove heavy metals from the body
- Supports liver detoxification and cleansing
- It may help reduce symptoms of anxiety and depression
Vitamin K
- Important for blood clotting and bone health
- Anti-inflammatory properties
Fiber
- Supports healthy digestion and gut bacteria
- Helps regulate blood sugar levels
- Reduces the risk of chronic diseases like heart disease and diabetes
In 2015, research on mice concluded that apigenin-rich diets reduced inflammatory proteins. These substances may reduce inflammation and restore the balance of the immune system.
Celery juice has detoxing properties. Apigenin can bind to heavy metals like mercury, lead, and arsenic and remove them from the body. This effect benefits people with environmental toxin exposure or those undergoing chemotherapy.
Other anti-oxidants in celery include vitamin C, lunularin, and bergapten.
Summary
Celery is part of the Umbelliferae or parsley family.
Celery grows best where temperatures are cool and soils are deep and fertile.
There are two main types of celery available: Trenching celery and self-blanching celery.
Celery contains many nutritional compounds and anti-oxidants.
Celery can offer protection against inflammation in the body.
Anti-oxidants in celery protect cells, blood vessels, and organs from oxidative damage and free radicals.
Components in celery improve blood flow and lower your blood pressure.
Celery may offer unique benefits to the stomach.
Celery may have properties that help combat cancer.
How To Eat More Celery
1. Add celery to a variety of dishes
2. Choose fresh, organic celery whenever possible
3. Use the leaves
4. Drink celery juice on an empty stomach within 24 hours
5. Store the celery in an airtight container
Action Steps
Now that you know about the tremendous health benefits of celery, let's incorporate it into your diet.
Celery can be enjoyed raw or cooked and added to a variety of dishes, including:
- Salads
- Stews
- Juices
- Snacks
- Soups
- Stir-fries
- Smoothies
Choose fresh, organic celery whenever possible and wash it before eating. Rinse the stalks and leaves well to remove dirt. Cut the stalks into pieces. Discard the base, which is usually firm and white.
The leaves are a good source of vitamins and minerals like the stalks, so don't waste them! You can save the leaves and use these in recipes like soups, stews, or sauté. Make tea by steeping the leaves in hot water (be cautious of any allergic reactions)
A good amount of celery is about one cup daily, but you may use more if you make celery juice often. Juice only celery to get a potent drink.
To get the most benefits from juicing celery:
- Use fresh, organic celery stalks
- Juice on an empty stomach for optimal absorption
- Start with small amounts (1-2 stalks) and adjust according to your needs.
Freshly juiced celery retains its healing benefits for about 24 hours. You can keep celery juice in the fridge for up to 3 days. However, it is better to consume it within 24 hours.
Celery juice loses potency by the hour. So, drinking it more than 24 hours later is far from optimal. The best way to store fresh celery juice is in an airtight container or glass jar with a sealed lid in the fridge.
The average shelf life of fresh celery stalks when stored in a refrigerator is 5-7 days. It's the typical recommended storage time for fresh celery.
Store the celery in an airtight container or plastic bag with holes for air circulation. This trick may prolong the shelf life even more. When you keep the celery stalks away from strong-smelling foods and have good airflow, they might last up to 10 days.
Keep them away from direct sunlight, heat sources, and moisture. Maintain the refrigerator at a consistent temperature below 40°F (4°C).
To learn more about nutrition, read our free plant guide.
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