Celery is a popular ingredient often found in recipes with low carbohydrate and calorie content, both for those on a diet and for health-conscious consumers.
Celery is packed with fiber, vitamin K, vitamin C, and antioxidants, and adding it to your diet can have a powerful effect on health. Additionally, there are limitless ways to enjoy celery. You can try roasting, boiling, frying, or mashing it to take advantage of its numerous potential benefits.
Benefits of Celery Root
1. Promotes Digestive Health
Celery is an excellent source of fiber, containing nearly three grams per cup. Fiber is essential for many aspects of health, particularly when it comes to digestive health.
Fiber moves slowly through the gastrointestinal tract undigested. It adds bulk to stool to maintain regularity and promote its passage out of the body. Fiber is often used as a natural remedy for constipation. In fact, studies suggest that increasing fiber intake can effectively increase stool frequency.
Fiber also acts as a prebiotic. Prebiotics provide fuel for beneficial gut bacteria to optimize nutrient absorption and digestion. Additionally, research shows that fiber-rich foods have benefits for other conditions such as hemorrhoids, gastroesophageal reflux disease, diverticulitis, and intestinal ulcers.
2. Maintains Strong Bones
Vitamin K is a micronutrient that is essential for bone health. Vitamin K is necessary for the proper functioning of osteocalcin. Osteocalcin is a type of protein hormone primarily found in bones. According to a review published in the journal Nutrition in Clinical Practice, studies show that vitamin K can help increase bone mineral density and reduce the risk of fractures.
Celery is one of the best sources of vitamin K available. It contains about 80% of the daily recommended value in a single cup. It is also relatively rich in calcium. Calcium is another key mineral necessary for supporting the development of healthy bones and metabolism.
3. Fights Free Radicals
Free radicals are harmful compounds that can accumulate in the body due to factors such as stress, pollution, or an unhealthy lifestyle. Over time, these compounds can have a serious impact on health. They cause oxidative damage to cells and even contribute to the development of chronic conditions such as heart disease, cancer, and diabetes.
Celery is rich in antioxidants. Antioxidants are powerful compounds that help combat free radicals to keep the body healthy. Antioxidants like vitamin C can also help reduce inflammation. Inflammation plays a role in conditions such as rheumatoid arthritis, leaky gut syndrome, and inflammatory bowel disease.
4. Regulates Blood Sugar
Low in carbohydrates but high in fiber, adding celery root to your diet is an excellent way to promote normal blood sugar levels. This is because fiber slows the absorption of sugar in the bloodstream. This helps prevent spikes and drops in blood sugar.
In addition to its fiber content, celery is low in calories but contains a consistent amount of protein. According to a review published in the American Journal of Clinical Nutrition, following a high-protein diet can help lower blood sugar levels and improve blood sugar control. This is especially true for individuals with type 2 diabetes.
5. Supports Weight Loss
Celery can be a delicious and nutritious addition to a well-balanced weight loss diet. Unlike many other root vegetables, it is low in calories and carbohydrates. Additionally, it is extremely versatile, adding a delicious crunch to dishes and sides alike.
It is also rich in fiber and protein, both of which can be incredibly beneficial for weight loss. Fiber moves slowly through the digestive tract, helping you feel fuller for longer to reduce food cravings. Meanwhile, protein helps slow stomach emptying and reduce levels of ghrelin. Ghrelin is the hormone responsible for stimulating the sensation of hunger.
Nutritional Information
Celery root is highly nutritious. It contains a good amount of vitamin K, vitamin C, and phosphorus in each serving. It is also relatively low in carbohydrates. Additionally, it is rich in fiber, making it a healthy, low-carb snack.
One cup (approximately 156 grams) of raw celery contains approximately:
65.5 calories
14.4 grams of carbohydrates
2.3 grams of protein
0.5 grams of fat
2.8 grams of dietary fiber
64 micrograms of vitamin K (80% DV)
12.5 milligrams of vitamin C (21% DV)
179 milligrams of phosphorus (18% DV)
468 milligrams of potassium (13% DV)
0.3 milligrams of vitamin B6 (13% DV)
0.2 milligrams of manganese (12% DV)
31.2 milligrams of magnesium (8% DV)
67.1 milligrams of calcium (7% DV)
1.1 milligrams of iron (6% DV)
0.1 milligrams of riboflavin (6% DV)
0.1 milligrams of copper (5% DV)
0.5 milligrams of pantothenic acid (5% DV)
0.1 milligrams of thiamine (5% DV)
In addition to the nutrients listed above, this root also contains a small amount of folate, vitamin E, zinc, and selenium.
