The Health Benefits Of Celeriac

Have you ever tried celeriac aka celery root roasted  with your Sunday lunch? If you haven't you are seriously missing out. They are amazing! Celeriac (Apium graveolens var. rapaceum), also known as celery root, is a nutrient-rich root vegetable often overshadowed by its leafy counterpart, celery. Despite its knobby appearance, celeriac offers a range of health benefitsdue to its impressive nutritional profile and bioactive compounds. The health benefits of celeriac include improved cardiovascular health, enhanced digestion, anti-inflammatory properties, and potential neuroprotective effects. This article explores the nutritional value of celeriac, its role in disease prevention, and the latest scientific findings supporting its consumption.

Celeriac is particularly high in vitamin K, vitamin C, and potassium, all of which play essential roles in bone health, immune function, and cardiovascular health (Booth, 2012; Reddy et al., 2016). Additionally, it contains phenolic compounds and flavonoids, which contribute to its antioxidant and anti-inflammatory properties (Xiao et al., 2020).

Cardiovascular Health Benefits

Celeriac supports heart health through multiple mechanisms, including blood pressure regulation, cholesterol reduction, and antioxidant activity. Its high potassium content helps regulate blood pressure by counteracting the effects of sodium, thereby reducing hypertension risk (He & MacGregor, 2008).

A study by Blekkenhorst et al. (2017) demonstrated that higher intakes of potassium-rich vegetables, including celery root, were associated with a lower risk of cardiovascular disease (CVD). Furthermore, dietary nitrates found in celeriac contribute to vascular dilation, improving circulation and overall heart function (Lundberg et al., 2008).

Anti-Inflammatory and Antioxidant Properties

Celeriac contains phenolic compounds, flavonoids, and vitamin C, all of which exhibit potent antioxidant activity, helping to neutralise free radicals and reduce oxidative stress (Xiao et al., 2020).

Chronic inflammation is a leading contributor to diseases such as cardiovascular disease, diabetes, and neurodegenerative disorders. The polyphenols and flavonoids in celeriac have been shown to suppress inflammatory cytokines, such as tumour necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6), which are involved in chronic inflammatory conditions (Ghiselli et al., 2000).

Digestive Health and Gut Microbiota Support

Celeriac is an excellent source of dietary fibre, which plays a crucial role in gut health and digestion. The fibre content supports regular bowel movements, promotes satiety, and helps stabilise blood sugar levels (Slavin, 2013).

Prebiotic fibres in celeriac nourish beneficial gut bacteria, such as Bifidobacteria and Lactobacilli, which contribute to overall gut microbiome balance and improved digestion (Louis et al., 2016). Additionally, polyacetylenes in celeriac may exhibit antimicrobial properties, supporting gut health by reducing harmful bacteria (Christensen et al., 2009).

Bone Health and Vitamin K Content

Celeriac is one of the richest plant-based sources of vitamin K, a crucial nutrient for bone mineralisation and calcium regulation. Vitamin K activates osteocalcin, a protein essential for proper bone formation, reducing the risk of osteoporosis (Booth, 2012).

A meta-analysis by Cockayne et al. (2006) found that individuals with higher vitamin K intake had greater bone mineral density and a lower risk of fractures, highlighting the importance of consuming vitamin K-rich foods like celeriac for skeletal health.

Potential Neuroprotective Effects

Recent research suggests that celeriac may have neuroprotective properties, partly due to its antioxidant and anti-inflammatory effects. Phenolic compounds and flavonoids in celeriac may help reduce neuroinflammation and oxidative damage, which are implicated in cognitive decline and neurodegenerative diseases such as Alzheimer’s disease (Xiao et al., 2020).

Additionally, celeriac's nitrate content may enhance cerebral blood flow, supporting cognitive function and reducing the risk of age-related cognitive impairment (Wightman et al., 2015).

Immune System Support

Celeriac provides vitamin C, an essential nutrient for immune function. Vitamin C enhances white blood cell production, supporting the body’s ability to fight infections (Carr & Maggini, 2017). Furthermore, its antioxidant compounds help reduce oxidative stress, contributing to overall immune resilience.

Nutritional Composition of Celeriac

Celeriac is a low-calorie, high-fibre vegetable rich in essential vitamins and minerals. A 100g serving of raw celeriac contains approximately:

• Energy: 42 kcal

• Carbohydrates: 9.2g (including 1.5g sugar and 1.8g dietary fibre)

• Protein: 1.5g

• Fat: 0.3g

• Vitamin C: 8.0mg (13% RDI)

• Vitamin K: 41 µg (34% RDI)

• Potassium: 300mg (9% RDI)

• Phosphorus: 115mg (12% RDI)

• Manganese: 0.16mg (8% RDI)

Best Way To Use

Mashed, diced and roasted or in a soup. 

Conclusion

Celeriac is a nutrient-dense, low-calorie vegetable with significant health benefits, including cardiovascular support, anti-inflammatory effects, improved digestion, bone health promotion, and potential neuroprotective properties. Its high vitamin K, potassium, and polyphenol content makes it an excellent addition to a balanced diet for overall health and disease prevention.

References

• Blekkenhorst, L.C., Sim, M., Bondonno, C.P., Bondonno, N.P., Ward, N.C., Prince, R.L. and Hodgson, J.M., 2017. Cardiovascular health benefits of specific vegetable types: a narrative review. Nutrients, 10(5), p.595.

• Booth, S.L., 2012. Vitamin K: food composition and dietary intakes. Food & Nutrition Research, 56, p.5505.

• Christensen, L.P., Kristiansen, K. and Hansen, M., 2009. Bioactive polyacetylenes in celeriac. Food Chemistry, 113(2), pp.372-379.

• Cockayne, S., Adamson, J., Lanham-New, S., Shearer, M.J., Gilbody, S. and Torgerson, D.J., 2006. Vitamin K and the prevention of fractures: a meta-analysis. Archives of Internal Medicine, 166(12), pp.1256-1261.

• He, F.J. and MacGregor, G.A., 2008. Beneficial effects of potassium on human health. Physiologia Plantarum, 133(4), pp.725-735.

• Wightman, E.L., Haskell, C.F., Forster, J.S., Veasey, R.C. and Kennedy, D.O., 2015. Effects of chronic nitrate supplementation on cognitive function. Psychopharmacology, 232, pp.4043-4054.

• Xiao, J., Kai, G., Yamamoto, K. and Chen, X., 2020. Advances in dietary polyphenols for neurodegenerative diseases. Trends in Food Science & Technology, 99, pp.219-230.