Celery: Know The Health Benefits, Nutritional Facts And Side Effects From An Expert

Celery, which is a plant also known as Apium graveolens and belongs to the Apiaceae family, that is grown all over the world since a long time. The most common and tasty ways to consume celery is through soups, juices and salads. And, it is also used to garnish some dishes. Celery is also eaten as a mid day snack as it is very filling and keep you full for longer hours. It is very low in calories, nutrient rich and can be used for weight loss. This plant majorly helps in lowering cholesterol levels, detoxifying the body and in reducing high blood pressure. Moreover, some people even use celery on their skin to prevent mosquito bites. So, Onlymyhealth editorial team spoke to Dietician Arushi Gupta, Associate Dietician, Dayanand Medical College and hospital, Ludhiana, about the health benefits, nutritional facts and side effects of celery. 

Celery health benefits

Celery is an effective way that is used to reduce fat and it also plays the role of a detoxifier. A lot of people drink celery juice as a natural remedy to get rid of gout pain. Celery juice and celery soup are two famous and delicious ways of consuming it. This plant is full of antioxidants and anti inflammatory properties. According to Dt. Arushi, here are the 6 main health benefits of consuming celery:

1. Reduces inflammation

Inflammation is vital for our body so that it is able to fight off germs and bacteria in body and repairs the damage caused by them, but excess inflammation is linked to many chronic diseases like cancer. Various other diseases are also associated with inflammation.And, celery can help in reducing this inflammation with its anti inflammatory properties.

2. Rich source of antioxidants and improves digestion

All parts of the celery plant such as the seeds, roots and leaves can be used as antioxidants. You can improve overall health and prevent diseases with its beneficial antioxidants. And, celery can also help in improving your digestive issues as it contains hydrochloric acid.

3. Prevents cancer

Celery contains cancer fighting properties such asphthalides, flavonoids and polyacetylenes. They play a major role in detoxifying the carcinogens. Celery also has coumarins that can improve the functions of some particular white blood cells and can effectively combat cancer as well.

Also read: Celery Juice: Nutritional Value, Health Benefits And Side Effects Of Consuming This Plant-Based Beverage

4. Low glycemic index and high in vitamins and minerals

This plant has low glycemic index making it beneficial for blood sugar patients as well. You should consume it as it is high in vitamins and minerals. Celery leaves contain a good amount of fiber and helps in managing diabetes. This makes it an effective food for combating Type-2 diabetes too.

5. Aids weight loss

As mentioned above, celery is low in calories and nutrient dense, thus making it an aid for weight loss. You can rely on this plant both cooked or raw for a successful weight loss journey. However, do not overeat as that can have its own disadvantages over your health.

Celery nutrition

Celery is a good source of Vitamin K, folate, potassium, dietary fiber and manganese. Moreover, it also contains Vitamin B2, copper, Vitamin C, vitamin B6, calcium, phosphorus, magnesium and Vitamin A. You should include this in your diet to gain all these nutrients,  vitamins and minerals. As per Dietician Arushi, the nutritional facts of celery are:

Celery (100 grams)

• Calories: 16
• Fat: 0.2 grams
• Carbohydrates: 3 grams
• Protein: 0.7 grams
• Potassium: 260 mg
• Sodium: 80 mg

Side effects of celery

Celery oil and celery seeds are safe to consume as it is found in some medicines as well. This plant is also considered safe and beneficial for people when applied to the skin for a short period of time. However, there can be some unknown side effects too. As per Dt. Arushi, here are the main side effects of celery:

1. Allergic reaction

Some people might even have allergic reactions from having this plant. There are chances of throat swelling and skin rash that one can have right after eating it.  Allergic reactions is a common side effect of consuming celery. Therefore, you should be aware if you are allergic to it or not.

2. Not good for pregnant women

Celery is also not good for pregnant women as its seeds contain volatile oils, flavonoids, coumarins and linoleic acid that can cause contractions in the uterus. You should talk to your gynaecologist before consuming celery and the quantity allowed.

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