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CELERY Benefits:
Drawbacks:
Slimmers tend to eat a lot of celery because it is low in kilojoules - even by vegetable standards. A 100 gram portion - about two sticks, contains a mere 29 kilojoules. It is also a good source of potassium, which helps to maintain healthy blood pressure (as long as no salt is added). Celery also helps the kidneys to function efficiently and so increases the excretion of wastes. Celery was used to treat hypertension in traditional oriental medicine, and recent studies at the University of Chicago Medical Center do suggest that it can help. Scientists found that a compound in celery - called 3 b-butyl phthalide, acts as a sedative and can also lower blood pressure. Celery contains an anti-inflammatory agent which can help to alleviate the painful symptoms of gout, caused by the build-up of uric acid crystals in the joints. Indeed, herbalists often advise people with gout to drink a tea brewed from celery seeds. The seeds, which can be bought at health food shops, also contain an oil which acts as a natural tranquilliser. Celery belongs to a group of plants that can accumulate high amounts of nitrate. The issue of setting safe levels of nitrates in plants and vegetables, particularly lettuce and spinach, has recently been the subject of discussion within Europe. The reason for all the concern is because high intakes of nitrate have been found to be harmful. The nitrates are converted into nitrites during the digestive process, these react with amines in the gut to form nitrosamines - which can be carcinogenic. However, other constituents of celery might counteract the nitrosomines’ effect, but this has not been proven yet. The concentration of nitrates in vegetables vary due to many factors, including the individual soil conditions, particular plant species, light intensity and the kind of fertilisers used. Estimates of the average dietary intakes of nitrate by most consumers have been found to be within internationally recognised safe limits. However, while vegetables such as celery, lettuce and spinach can be eaten in moderation, they should not be eaten in large amounts over a long period - as a major part of an ongoing slimming diet, for example. Eaten as part of a balanced diet with other fruit and vegetables, celery provides many health benefits. Cooking celery by steaming or lightly boiling it will help to reduce the nitrate levels. |