Gut Health Superfood - 4 Benefits of Celery

Celery is a member of the parsley family alongside carrots and fennel. Celery is especially popular among the juicing community and known for its hydration, digestion and skin-health benefits. 

 

Celery is low in calories and can be prepared in many different ways. Enjoy this crunchy veggie as a snack, with some peanut butter spread or use it to make your favorite juicing recipes.

 

Let's further dive into the health benefits of adding celery to your daily regimen. 

1. Good Source of Soluble and Insoluble Fiber 

Celery has powerful digestive benefits which are worth mentioning. It is a good source of dietary fiber and contains both soluble and insoluble fiber. What's the difference? Soluble fiber dissolves in water and turns into a gel-like substance in the GI tract upon consumption. If constipation is something you struggle with, it can help soften hard stool and aid in passing food through the digestive tract. On the other hand, if you suffer from IBS or Diarrhea, the gel-like substance helps to firm up loose stool and slows down the digestive process. 

Furthermore, soluble fiber is also a prebiotic, which means it acts as a fuel source for the "good" bacteria that houses in your gut. Thus, consuming plenty of prebiotic fiber sources in your diet (via foods as celery) allows the beneficial bacteria in your gut to thrive to keep your gut and digestive system healthy and well-functioning. 

On the contrary, insoluble fiber doesn't dissolve in water and therefore stays intact in your gut. This adds bulk to stool, which can help alleviate constipation and promote regularity. 

Both, soluble and insoluble fiber are equally important for smooth digestion and good digestive health.

1 Cup of Chopped Celery Contains: 

  • 14 Calories
  • 3 Grams of Carbohydrates
  • 2 Grams of Fiber
  • 1 Gram of Sugar
Celery with peanut butter

2. Abundant in Vitamin K

Eat your Veggies! Especially green leafy vegetables, is the main dietary form of Vitamin K. One cup of chopped celery contains 29.6 micrograms of the nutrient, which is about one-third of the recommended daily amount for Women and one-fourth for Men. 

Vitamin K is specifically important for bone health, as it is required to make osteocalcin, a protein involved in bone strength. 

Furthermore, Vitamin K serves a number of important functions in the body. It is critical for:

  • Blood clotting and healing wounds. It is actually known as ‚Äúthe blood clotting vitamin.‚ÄĚ
  • Blood vessel health (helps calcium from building up in the artery walls).
  • Bone health (may even help reduce¬†fracture¬†risk).
fresh celery juice

3. Supports Hydration Levels

At this point we all know how important it is to drink enough water throughout the day to stay hydrated. However, what you may not know is that water isn't the only way to meet your hydration needs. Some foods, such as watermelon and cucumbers are mainly made up of water and can help contribute to your daily hydration needs. The same can be said for celery, which is made of 95% water. Staying hydrated is crucial for overall health, as water regulates your body temperature, lubricates your joints, and helps remove wastes from the body. 

Also, celery does contain potassium and sodium, which are two important electrolytes that can help maintain normal fluid balance in your cells, ensuring your body gets the fluid it needs. 

To get the hydration benefits from celery you can either consume it in its raw state or add to your favorite juicing recipe. Either way, you will notice a big difference in your skins appearance, your energy levels and overall well-being. 

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4. Contains Powerful Antioxidants 

Celery can be considered a superfood for the simple reason that it contains several healthful plant compounds/antioxidants. 

Antioxidants naturally protect the body from free radicals, which are linked to aging and long-term diseases. With age, the body's ability to fight free radicals decreases, which is why it's important to support your system by consuming a diet that is abundant in antioxidant-rich foods. 

Celery contains compounds including caffeic acid, p-coumaric acid, ferulic acid, apigenin, luteolin, tannin, saponin, and kaempferol. These compounds provide the vegetable with impressive antioxidant properties to help remove free radicals. 

cutting celery

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About the author

Chiara Ghanem