Love celery? Here's how it affects the body

@ BeltaPlus What can replace unhealthy crunchy chips? Of course, celery. After all, its stems crunch no worse, but the benefits from them are much greater. Moreover, celery is a low-calorie product, it is easy to take it with you to work or a walk to the park for a quick snack with a high content of vitamins and minerals. We understand why celery is indispensable in the daily diet and what side effects can occur when using it. Most of us are familiar with ordinary celery (known as green or Pascal celery). But did you know that he didn't always look like this? Until the 17th century, it had a much more bitter taste and was hollow inside. The Italians developed the sweeter, juicier, and milder variety we know today.

Although we are much more familiar with the above ground parts of this vegetable, the root is also a delicious and valuable source of nutrients. The underground part of celery, known as celery root (nicknamed "ugly root" without condescension), adds texture and flavor to many winter soups and stews.
Nutritional Value Since a stalk of celery is mostly water (95%), it can be assumed that its nutritional value is negligible. In fact, this is not the case, celery is valued for a fair amount of nutrients in a "low-calorie package."

According to Nutrition Data, 100 g of stalk celery contains:

• Calories – 17.6;
• carbohydrates - 3.8 g;
• fiber - 1.8 g;
• SUGAR - 2.0 g;
• fats - 0.2 g;
• proteins - 0.8 g;
• vitamin A - 494 IU / international units (10% of the daily value);
• - 3.4 mg (6% of the daily norm);
• vitamin K - 32.2 mcg (40% of the daily value);
• vitamin B2 - 0.1 mg (4% of the daily norm);
• vitamin B6 - 0.1 mg (4% of the daily norm);
• folic acid - 39.6 mcg (10% of the daily norm);
• calcium - 44.0 mg (4% of the daily norm);
• magnesium - 12.1 mg (3% of the daily norm);
• phosphorus - 26.4 mg (3% of the daily norm);
• potassium - 286 mg (8% of the daily requirement).
Not only is celery a valuable source of antioxidants and other healthy, disease-fighting plant compounds (such as phytonutrients and flavonoids), but it is also rich in electrolytes. Electrolytes are chemicals in water that are essential for the body to function. They help with hydration, maintaining normal blood pressure, repairing tissue damage, and keeping muscles and nerves working properly.

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Benefits of Consuming The low calorie content, rich in vitamins and minerals make celery useful for:
Blood sugar control Celery flavonoids protect pancreatic beta cells from oxidative damage. They are responsible for producing the hormone insulin and regulating glucose levels. Celery also contains the antioxidant quercetin, which increases glucose uptake in the liver and stimulates insulin secretion to prevent the progression of diabetes.
Cardiovascular Based on research on the heart HEALTH benefits of celery, scientists suggest that the fiber, potassium and folic acid content of the vegetable has a positive effect on blood pressure and cholesterol, risk factors for cardiovascular disease.
Weight loss and healthy digestion Celery is a non-starchy vegetable that contains fiber and water. This combination promotes high-quality satiety without consuming a lot of calories. Fiber also has a beneficial effect on the organs of the gastrointestinal tract. In particular, it nourishes the bacteria in the intestines and is the prevention of constipation.
Risks of Consumption Celery juice is gaining more and more popularity among healthy lifestyle consumers. It is often used to improve hydration, reduce inflammation, and support overall health. But it also has side effects.
Digestive Problems Celery is high in mannitol, a type of naturally occurring sugar ALCOHOL found in many fruits and vegetables. Mannitol acts as an osmotic agent, meaning it draws water into your digestive tract and thins the stool.

For this reason, many report digestive side effects (such as diarrhea) after drinking celery juice. While these side effects subside over time, they may be more pronounced in those with conditions such as irritable bowel syndrome.
Raises blood pressure Celery juice has a relatively high sodium content of approximately 189 mg per 1 cup (240 ml). Thus, drinking several servings of celery juice per day may exceed the recommended amount of this element (up to 2300 mg per day).
In addition, some studies show that sodium overdose increases blood pressure levels, especially among those who are sensitive to the effects of SALT. For people with high blood pressure, a moderate intake of celery juice and other sodium-rich foods is recommended.
Increases hunger Celery juice is often mixed and strained to remove some of the fiber found in the plant and is very beneficial for healthy digestion. It moves slowly through the digestive tract, helping to reduce appetite and maintain a feeling of satiety.

Replacing fiber-rich foods with celery juice can help increase hunger and appetite due to the small amount of fiber.
Interactions with Certain Drugs Celery juice is high in vitamin K, a fat-soluble vitamin that plays a key role in blood clotting. People taking certain medications will need to carefully monitor their intake of this element.

This does not mean that you need to eliminate foods high in vitamin K from your diet. It is important to control your daily intake of this micronutrient and avoid sudden changes in diet.

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Sun Sensitivity Celery contains psoralen, a chemical compound that reacts to sunlight and can cause phytophotodermatitis, an inflammatory condition that leads to blistering and patchy skin after sun exposure.

This reaction usually occurs when products containing psoralen come into contact with your skin. It's unlikely to affect those who drink multiple servings of celery juice a day, but it's best to be careful.
Allergy to celery Although quite rare, celery allergy does exist. It most often occurs on the celery root, with symptoms such as itching and swelling of the throat, lips, and tongue. And in the most severe cases, people allergic to celery can even go into anaphylactic shock. If you're one of the rare people allergic to this vegetable, then you shouldn't care what the research says about its health benefits - just don't eat it!

In addition, celery is a source of oxalates, which contribute to the formation of certain types of kidney stones. If you have a predisposition to this disease, consult your DOCTOR to determine the optimal intake of celery and other sources of oxalates.
How to add to the diet Celery can be consumed fresh. It goes great with hummus and peanut butter for a healthy and nutritious snack. In addition, the vegetable is added to soups, salads, juices and smoothies, used to make organic tofu, rolls and sandwiches.
Tip: To keep your celery fresh for as long as possible, place the stalks in a glass of water (like a bunch of flowers) with the tops exposed. Another option is to wrap the cut stems in a damp towel, cover with aluminum foil, and refrigerate.
Try cooking celery dishes according to BelTA+ recipes:



Since celery is so easy to add to a number of recipes, you can safely make it one of the staples in your kitchen.

Eat right and be healthy!


| Prepared by Anastasia ZLOTNKOVA, BELTA+ | Photo: open Internet sources.

 
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