10 Amazing Health Benefits in Just One Celery Stalk
We’ve all heard countless praises for leafy greens like broccoli and spinach, and fibrous fruits like apples and oranges. But who ever heard of the terrific benefits of a celery stalk?
Celery remains one of the most under appreciated green vegetables of our time. It just fails to excite the masses with its bland taste, its mundane green hue and its lack of a dominating presence among other vegetables.
However, celery is more than meets the eye. Usually found in soups or as garnish in salads, celery is the perfect food to chew on during a lazy afternoon for an instant nutrient kick.
Even a single stalk of celery is a nutrient powerhouse. It is mostly made of water (95 percent) and contains vitamins A, C, K and some B vitamins as well as calcium, magnesium, phosphorus, folate, potassium, and fiber. In addition, it is naturally low in calories, carbohydrates, fat and cholesterol.
Here are the top 10 amazing health benefits in a single celery stalk.
1. Aids Weight Loss
According to the U.S. Department of Agriculture, one celery stalk contains as little as 10 calories. Low calorie intake surely promotes weight loss. However, the real secret to celery’s weight-loss prowess is its fiber content.
The fiber in celery provides bulk in your digestive system. It settles in the gut, so your stomach may empty more slowly.
Therefore, celery keeps you feeling full longer and prevents hunger pangs. Because celery is 95 percent water, it also keeps the body hydrated.
According to a 2015 study published in the International Medical Journal, a group of women (35 to 45 years old) who practiced regular Pilates exercise and consumed celery supplements for 8 weeks reported significantly reduced body fat.
2. Improves Digestion
Celery’s high water content increases fluid levels in your body that help breakdown food for nutrient absorption. It also helps food pass easily through the digestive tract and softens stools, thereby preventing constipation.
Celery is a wonderful combination of soluble and insoluble fibers. Insoluble fiber increases the size of your stool. Since bulky feces are quicker and easier to eliminate, it relieves constipation. Soluble fiber, on the other hand, settles in your digestive tract and regulates digestion.
A 2014 study published in Food and Function notes that dietary fiber-rich foods like celery aid the digestion of lipids (molecules containing fats) in the digestive tract.
In addition, a 2010 study published in Pharmaceutical Biology found that rats consuming celery extract had fewer ulcers and more protected stomach linings.
Note: Eating too much celery can give you diarrhea. Also, do not eat raw celery when you have diarrhea; you have drink celery juice or soup, though.
3. Reduces Inflammation
Even a single celery stalk has incredible anti-inflammatory properties. It contains a plant metabolite called apigenin that is especially effective in reducing inflammation.
A 2007 study published in the Archives of Pharmacal Research substantiated the anti-inflammatory and therapeutic effects of apigenin in inflammatory ailments, such as arthritis.
Furthermore, celery contains a compound called COX-2 inhibitor that aids the production of cortisone – a hormone that reduces painful inflammation in the body.
Celery’s diuretic nature also helps remove uric acid crystals that build up around the joints, causing pain and discomfort.
Hence, consuming celery can provide relief from inflammatory issues like arthritis pain, muscle pain, inflammatory bowel disease, and joint pain. Its anti-inflammatory properties also help reduce acne.
4. Lowers High Blood Pressure
Regular potassium intake helps lower blood pressure by balancing sodium levels in the body. Celery is a good source of potassium.
A 2013 study published in The BMJ shows that increased potassium intake reduces blood pressure in people with hypertension and has no adverse effect on blood lipid concentrations, catecholamine concentrations or renal function in adults.
Furthermore, celery contains a chemical compound called phthalide that relaxes the muscles of the arteries carrying blood to the heart, allowing for a more relaxed flow. This significantly reduces blood pressure.
5. Reduces Bad Cholesterol
Being rich in fiber, celery helps reduce bad cholesterol known as low-density lipoproteins (LDL) in the body. The fiber attaches itself to the cholesterol particles in the digestive tract, preventing absorption in the bloodstream.
A 1990 study published in the Journal of Agricultural and Food Chemistry pointed out the positive effect of dietary fiber concentrated from celery, parsnip and rutabaga on intestinal functions, serum cholesterol and blood glucose response in rats.
Furthermore, the chemical compound phthalide in celery also reduces cholesterol levels. A 2011 study published in Pharmacognosy Magazine notes that cholesterol-fed rats showed significantly reduced cholesterol levels when put on a diet of celery, chicory and barley for 4 weeks.
Eating even 1 to 2 celery stalks daily can reduce bad cholesterol and its possible health effects.
6. Has an Alkalizing Effect
The normal pH level of our blood can become acidic due to stress, an acidic diet or an influx of toxins in the body. The body compensates for the acidic overload by using alkaline minerals.
Absence of these minerals leads to an acidic buildup in the cells, causing reduced energy levels, acidity, fatigue and disease.
Celery is an incredible source of essential minerals like potassium. Daily consumption of celery can restore normal acidic levels, releasing energy in the body and revitalizing the immune system.
Furthermore, increases in the acidic content of urine can cause kidney stones and other bladder infections. Therefore, substituting high-acid foods like meat and dairy products with regular
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