Celeriac can be considered as an unknown vegetable; despite being its popularity increasing today. It contains important vitamins and several health benefits. It is versatile and can be easily combined in your diet as an alternative vegetable to potatoes and other root vegetables.
This article illustrates all the nutrition, benefits and uses for celeriac.
Another advantage for the celeriac is that it can be found year-round despite being its peak season from September to April.
Nutrient Profile for Celeriac
Celeriac contains lots of fibre and many other important vitamins such as: vitamin B6, K and C. The Celeriac also considered as a good source of antioxidants and it contains useful minerals such as: potassium, phosphorus, and manganese.
- Carbs: 18.4 g (raw), 11.8 g (cooked / boiled)
- Fiber: 3.6 g (raw), 2.4 g (cooked / boiled)
- Protein: 3 g (raw), 2 g (cooked / boiled)
- Fat: 0.6 g (raw), 0.4 g (cooked / boiled)
- Vitamin C: 26 % of the DV (raw), 12 % of the DV (cooked/boiled)
- Vitamin B6: 16 % of the DV (raw), 10 % of the DV (cooked/boiled)
- Vitamin K: 102 % of the DV (raw), unknown
- Phosphorus: 24 % of the DV (raw), 14 % of the DV (cooked/boiled)
- Potassium: 18 % of the DV (raw), 10 % of the DV (cooked / boiled)
- Manganese: 16 % of the DV, 10 % of the DV (cooked/boiled)
A serving of celeriac with 14 ounces (about 200 gram) provides the following benefits:
There are some remarks that should be taken into account about celeriac, the celeriac cooking causes some important vitamins to be lost e.g., boiling celeriac reduces vitamin c in the celeriac by 50% at least.
It is still not clear about the cooking effects of vitamin K, cooking celeriac by streaming may prevent losing vitamins.
Celeriac can be considered as a healthy alternative for the potato since celeriac contains low carbs.
Health Benefits of Celeriac
The serving of celeriac can provide many health benefits since it contains a supply of nutrients and antioxidants.
1-Full of Antioxidants
Celeriac is full of antioxidants which are very important in the human body since it works as an anti-inflammatory and fights harmful free radicals, and that leads to protecting good cells against damage.
This results in preventing many serious conditions such as cancer, heart disease and Alzheimer’s. It also provides anti-ageing effects.
Raw celeriac and the celeriac, in general, can be considered as an excellent source of vitamin C which plays an important role as an antioxidant and able to strengthen the human immune system.
2-Healthy Benefits for the Heart health
The minerals that exist in the celeriac such as potassium and vitamin K are important to heart health. Potassium is important in regulating blood pressure and that would be done by neutralizing the negative effects of the salt.
It was found that consuming a large amount of potassium helps in lowering the risk of health issues like stroke. Some studies have found that consuming large amounts of potassium has a direct link to a reduced risk of stroke at a percentage of 13%.
Vitamin K is able to reduce the risk of heart disease and that is done by preventing the accumulation of calcium in your blood vessels.
Such accumulation causes the blood vessels to be narrow and hard. The vitamin C which exists in celeriac helps to enhance blood fats and blood vessel function, especially with people who have diabetes and low vitamin C.
3- Celeriac Improve Digestion
Celeriac is high-fibre food it helps to supply the dietary fibre which helps in the digestion, bowel movements and metabolism. This would help to protect against colon cancer.
The Evidence proved that it is essential to eat sufficient fibre intake in order to feed the beneficial bacteria in the gut and that is extremely vital and important to protect against obesity and diabetes.
4- Celeriac Can Strength the Bones
Celeriac is full of vitamin K and phosphorus, which has a vital role in bone health. Vitamin K in the celeriac promotes calcium absorption in the bone and prevent bone loss.
A review for five observational studies has proved that people who used to have high vitamin K intake have reduced risk of bone fractures by 22% percentage more those who used to have the lowest intake of vitamin K.
While another review for 7 studies has proved that having 45 mg of vitamin K daily can protect from hip fracture risk by the percentage of 77%. The human body needs a high level of phosphorus besides calcium to get strong bones.
Some observational studies proved that having a large intake of phosphorus helps to get better health for the bones and protect from having osteoporosis.
5- Celeriac Contains Anticancer Properties
Containing celeriac a sufficient amount of vitamin K gives anticancer properties. Many test-tube and animal studies have proved that vitamin K prevents the growth of cancerous cells. Another review for 5 studies on some people who have cancer and undergone surgery, discovered that supplementing the patient with vitamin K after the surgery has a slight effect on the overall survival for one year after.