These days, it’s hard to find someone who hasn’t tried celery. It is a popular ingredient often used in low carb and low calorie recipes by dieters and health conscious consumers. However, far fewer people know about celeriac, a root vegetable that is closely related to celery but has an entirely different set of nutrients and a unique list of health benefits. Packed with fiber, vitamin K, vitamin C, and antioxidants, celeriac can have a powerful health effect. Plus, there are endless ways to enjoy it. Try baking, boiling, roasting or mashing this tasty tuber to reap its many potential benefits.
What is celeriac?
Celeriac, also known as stalk celery, is a root vegetable that belongs to the same plant family as celery. He is known for his distinct appearance. This appearance features a round base with multiple knobs and protrusions. It also has a leafy top, similar to that of a turnip or radish. This root vegetable is grown around the world, including North America, Southwest Asia, North Africa, and Siberia. It can be cooked or eaten raw and incorporated into a wide range of different recipes. It is known for its nutty and celery flavor, combined with its crunchy texture and excellent nutritional profile.
Besides being incredibly versatile, celeriac is also very nutritious. In fact, it is linked to a number of benefits. These include better bone health, better blood sugar control and more. Celeriac is thought to originate from the Mediterranean basin. This root vegetable has been around for thousands of years. It is even mentioned in Homer’s epic poem “Odyssey” as “selinon”. It’s unclear exactly when celeriac was first cultivated, but some references to this nutritious tuber date back to the 17th century.
Today, celeriac is grown in many parts of the world, including North America, Southwest Asia, North Africa and Siberia. However, it is more commonly found in several specific regions and cuisines, including France and Italy. In fact, it’s a staple ingredient of celery remoulade, which is a well-known type of salad.
Benefits of celery root
Rich in nutrients important to health, celeriac is used to treat a wide range of ailments in many forms of traditional medicine. In Ayurvedic medicine, for example, it is believed to act as a natural diuretic. It helps promote kidney function and eliminate toxins. This root vegetable also stimulates digestion and boosts energy levels. Cooked root vegetables are great for people with a vata dosha because of their grounding properties.
Moreover, according to traditional Chinese medicine, celeriac can be used to help reduce blood pressure. It is also believed to have a slightly warming effect on the body. It can promote yang energy. It is also believed to improve conditions such as constipation, diabetes, heart disease, and arthritis. But that’s not all.
1. Promote Digestive Health
Celeriac is an excellent source of fiber, with nearly three grams per cup. Fiber is essential for many aspects of health. They are especially important when it comes to digestive health. Fiber moves slowly through the gastrointestinal tract undigested. They add bulk to stools to maintain regularity and help them pass out of the body. Fiber is often used as a natural remedy for constipation. In fact, studies suggest that increasing your fiber intake may actually increase bowel movement frequency. In addition, fiber also acts as prebiotics. Prebiotics provide fuel to beneficial bacteria in your gut to optimize nutrient absorption and digestion. Finally, research shows that high-fiber foods may even have beneficial effects on other conditions, such as hemorrhoids, gastroesophageal reflux disease, diverticulitis and intestinal ulcers.
2. Promote strong bones
Although best known for its role in blood clotting, vitamin K is an essential micronutrient for bone health. Vitamin K is necessary for the proper functioning of osteocalcin. Osteocalcin is a type of protein hormone found primarily in bones. According to a review published in the journal Nutrition in Clinical Practice, studies show that vitamin K may help increase bone mineral density and reduce fracture risk. Celeriac is one of the best sources of vitamin K available. It contains approximately 80% of the recommended daily value in just one cup. It is also relatively rich in calcium. Calcium is another key mineral needed to support bone development and metabolism.
3. Fight 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 serious health consequences. They cause oxidative damage to cells and even contribute to the development of chronic diseases like heart disease, cancer and diabetes. Celeriac is rich in antioxidants. Antioxidants are powerful compounds that help fight free radicals to keep your body healthy. Antioxidants like vitamin C can also help reduce inflammation. Inflammation plays a role in conditions like rheumatoid arthritis, leaky gut syndrome, and inflammatory bowel disease.
4. Blood sugar regulation
Low in carbs but high in fiber, adding celeriac to your routine is a great way to support normal blood sugar levels. This is because fiber slows the absorption of sugar into the blood. This helps prevent sudden spikes and drops in blood sugar. Along with its fiber content, celeriac is also low in calories but packs a healthy dose of protein. According to a study published in the American Journal of Clinical, following a high-protein diet can help lower blood sugar levels and improve blood sugar control. This is especially true in people with type 2 diabetes.
5. Promotes Weight Loss
Celeriac 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. Plus, it’s super versatile and adds a delicious crunch to snacks and side dishes without the guilt. It’s also high in fiber and protein, two things that can be incredibly beneficial for weight loss. Fiber moves slowly through the digestive tract, helping you stay full longer, stave off cravings and reduce appetite. As for proteins, they help slow stomach emptying and reduce ghrelin levels. Ghrelin is the hormone responsible for stimulating the feeling of hunger.
Celeriac is very nutritious. Each serving contains a good amount of vitamin K, vitamin C and phosphorus. It is also relatively low in carbohydrates. In addition, it is rich in fiber. This makes it a great healthy low carb snack.
One cup (about 156 grams) of raw celeriac contains approximately:
14.4 grams of carbs
2.3 grams of protein
0.5 grams of fat
2.8 grams of dietary fiber
64 micrograms of vitamin K (80% of the daily value)
12.5 milligrams of vitamin C (21% of the daily value)
179 milligrams of phosphorus (18% Daily Value)
468 milligrams of potassium (13% of daily intake)
0.3 milligrams of vitamin B6 (13% of daily intake)
0.2 milligram manganese (12% of daily intake)
31.2 milligrams of magnesium (8% of daily intake)
67.1 milligrams of calcium (7 percent DV)
1.1 milligrams of iron (6% DV)
0.1 milligram riboflavin (6% DV)
0.1 milligram copper (5 percent DV)
0.5 milligrams of pantothenic acid (5% of daily intake)
0.1 milligrams of thiamine (5% of the daily value).
In addition to the nutrients listed above, this root vegetable also contains a small amount of folate, vitamin E, zinc, and selenium.
Celeriac and celery
Celeriac and celery are closely related. In fact, both are members of the same plant family. They are also low in calories and carbohydrates. Plus, they share a sweet, refreshing taste and crunchy texture. They fit well in all preparations, from salads to cooked dishes. However, despite their similar names and nutritional profiles, there are several differences between celeriac and celeriac. For starters, they look completely different. Celery is known for its shiny green stalks and leafy tops. Celeriac is actually a tuber that looks like a turnip, but with a more knobby, knobby appearance. Additionally, while both can be eaten raw or cooked, celeriac is slightly more versatile. It can be enjoyed in a myriad of soups, pastas, and side dishes. Nutritionally, celery has a higher water content and is significantly lower in calories and carbohydrates. However, a cup of celeriac contains twice as much vitamin K, four times as much vitamin C and almost twice as much fiber as a single cup of celery. Because both bring something different to the table, you can easily enjoy them as part of a balanced, nutrient-dense diet – just like celery seed.
Wondering where to buy celeriac to start enjoying the multitude of health benefits it has to offer? This root vegetable is available in most shops. You’ll find it in the produce aisle. Look for celeriac when it’s in season. That is, from late fall to early winter.
There are many ways to enjoy celeriac. It can easily be eaten raw or cooked. Raw celeriac is perfect for salads or coleslaw thanks to its slightly nutty celeriac taste and crunchy texture. It can also be boiled, mashed, roasted or baked. These options give it a slightly sweeter flavor that is absolutely delicious.
Preparing celeriac can be a little daunting due to its unique appearance and gnarled protrusions. But once you figure it out, it’s pretty simple. Start by cutting the top and bottom. Then, use a knife to carefully remove the remaining skin from the vegetable. Then just cut it into slices or chunks, depending on what your recipe calls for. Remember that celeriac tends to lose color quickly after being sliced. However, you can easily avoid this by submerging it in a bowl of water with a squeeze of lemon juice.