Health Benefits of Celeriac
Celeriac, also known as celery root, knob celery, or turnip-rooted celery, is a nutrient-dense, low-calorie root vegetable often overlooked in modern diets.
A appearance—gnarled, rough skin on the outside and a creamy-white interior—celeriac hides immense nutritional potential beneath its rustic exterior.
A member of the same plant family as celery, parsley, and carrots, celeriac has long been prized in European cuisine for its versatility, flavor, and health-promoting properties.
Benefits of Celeriac including:
1. Benefits of Celeriac: Low in Calories, High in Nutrients
Celeriac is an excellent choice for those looking to maintain or lose weight without sacrificing nutrition.
A 100-gram serving of raw celeriac contains only around 42 calories, yet it offers a significant amount of dietary fiber, vitamin K, vitamin C, potassium, phosphorus, and B vitamins such as B6 and folate.
Nutritional Snapshot per 100g of Raw Celeriac:
Calories: 42
Carbohydrates: 9.2 g
Fiber: 1.8 g
Vitamin K: 41 mcg (34% DV)
Vitamin C: 8 mg (13% DV)
Potassium: 300 mg (9% DV)
Vitamin B6: 0.16 mg (8% DV)
Phosphorus: 115 mg (12% DV)
Its low-calorie yet nutrient-rich profile makes it a valuable food for balanced, health-focused diets.
2. Benefits of Celeriac: Rich in Dietary Fiber for Digestive Health
Celeriac is a good source of dietary fiber, primarily insoluble fiber, which plays a critical role in maintaining digestive health.
Fiber adds bulk to stool, facilitates regular bowel movements, and prevents constipation.
Furthermore, a diet rich in fiber helps maintain a healthy gut microbiome, which is linked to improved immunity and mental health.
3. Benefits of Celeriac: Supports Cardiovascular Health
Celeriac contributes to heart health in several ways:
Potassium: This essential mineral acts as a vasodilator, relaxing blood vessels and helping to regulate blood pressure. High potassium intake is associated with a reduced risk of stroke and hypertension.
Vitamin K: This vitamin is crucial for blood clotting and may help reduce arterial stiffness. Emerging research also links adequate vitamin K intake with lower cardiovascular disease risks.
Antioxidants: Celeriac contains antioxidants such as caffeic acid and ferulic acid, which reduce inflammation and oxidative stress—key factors in the development of heart disease.
4. Benefits of Celeriac: Boosts Immune Function
Celeriac is a notable source of vitamin C, a powerful antioxidant that supports immune defense mechanisms.
Vitamin C enhances the production of white blood cells, improves the skin’s barrier function, and neutralizes free radicals.
Even moderate daily intake of celeriac can help bolster the body’s ability to resist infections and accelerate recovery from illnesses.
5. Benefits of Celeriac: Supports Bone Health
With a high concentration of vitamin K and phosphorus, celeriac promotes bone health in various ways:
Vitamin K enhances calcium binding in bones and prevents bone mineral loss, reducing the risk of fractures and osteoporosis.
Phosphorus works in tandem with calcium to build and maintain strong bones and teeth.
These nutrients make celeriac a functional food for elderly individuals and those at risk of bone density loss.
6. Benefits of Celeriac: Improves Brain and Cognitive Function
Celeriac supports brain health through its content of vitamin B6, phosphorus, and antioxidants.
Vitamin B6 is essential for neurotransmitter synthesis, including serotonin, dopamine, and GABA, which affect mood regulation and cognitive function.
Phosphorus is crucial for the formation of phospholipids, the building blocks of brain cell membranes.
Furthermore, the antioxidant properties of celeriac help protect brain cells from oxidative damage and neurodegenerative diseases.
7. Benefits of Celeriac: May Aid in Weight Management
Celeriac is low in fat and calories but high in fiber and water content, promoting satiety.
Foods rich in fiber and water content slow gastric emptying, making you feel fuller for longer and reducing the tendency to overeat.
Replacing higher-calorie starchy vegetables or processed carbohydrates with celeriac in soups, purées, or roasted dishes can support long-term weight management goals.
8. Benefits of Celeriac: Helps Regulate Blood Sugar Levels
Although celeriac contains carbohydrates, its glycemic index (GI) is low, meaning it does not spike blood glucose levels significantly after consumption.
Its fiber content further slows carbohydrate absorption, making it a smart choice for diabetics or those with insulin resistance.
Celeriac can be a great alternative to starchy vegetables like potatoes or white rice in low-carb or diabetic-friendly diets.
9. Benefits of Celeriac: Possesses Antioxidant and Anti-inflammatory Properties
Celeriac contains bioactive compounds like flavonoids, polyacetylenes, caffeic acid, and chlorogenic acid—potent antioxidants that help reduce chronic inflammation and neutralize free radicals that damage cells.
These compounds have been linked to:
Reduced risk of chronic diseases such as cancer and heart disease.
Slower aging and improved skin health.
Enhanced detoxification pathways in the liver.
10. Benefits of Celeriac: Promotes Kidney Health and Detoxification
The natural diuretic properties of celeriac may support kidney function by increasing urine output, which helps eliminate toxins and excess sodium from the body.
Its potassium content also supports optimal kidney filtration.
However, individuals with kidney disease or those on potassium-restricted diets should consume celeriac cautiously and under medical guidance.
11. Benefits of Celeriac: Improves Skin Health
Vitamin C and B-complex vitamins in celeriac aid in skin rejuvenation. Vitamin C helps in the synthesis of collagen, the structural protein that maintains skin elasticity and firmness.
Meanwhile, B vitamins support cellular regeneration and reduce inflammation, contributing to a healthier complexion.
Regular consumption of celeriac may help combat:
Premature aging
Dryness and dullness
Acne-related inflammation
12. Benefits of Celeriac: Supports Metabolism and Energy Production
Celeriac contains B-complex vitamins like niacin, thiamin, pantothenic acid, and folate, all of which are necessary for energy metabolism.
These vitamins assist in converting dietary nutrients into usable energy and maintaining the health of the nervous and muscular systems.
Including celeriac in meals can boost stamina and prevent symptoms of fatigue and sluggishness associated with micronutrient deficiencies.
13. Benefits of Celeriac: Versatile Culinary Ingredient
Apart from its health benefits, celeriac is incredibly culinary-friendly. Its flavor is a mild mix of celery and parsley with nutty undertones. It can be:
Mashed as a substitute for potatoes
Roasted with herbs and olive oil
Added to soups, stews, or gratins
Eaten raw in salads
This versatility makes it easy to incorporate into various dishes without compromising taste or nutrition.
14. Benefits of Celeriac: Folate for Pregnancy and Cell Growth
Celeriac contains folate (vitamin B9), a critical nutrient for DNA synthesis, cell growth, and fetal neural development.
Adequate folate intake before and during pregnancy helps prevent neural tube defects and supports maternal health.
Additionally, folate supports red blood cell production and may reduce homocysteine levels, a biomarker linked to heart disease.
15. Benefits of Celeriac: Naturally Gluten-Free and Allergen-Friendly
For individuals with celiac disease, gluten intolerance, or multiple food sensitivities, celeriac is a safe and nutritious addition.
It is naturally gluten-free, non-GMO, and typically free from common allergens like soy, dairy, nuts, and eggs.
This makes celeriac ideal for elimination diets, clean-eating regimens, or functional food protocols.
How to Select and Store Celeriac
When buying celeriac:
Look for firm, heavy roots with little softness or blemishes.
Avoid those with shriveled or moldy spots.
Smaller roots tend to be more tender and flavorful.
To store:
Keep it in a paper bag in the refrigerator’s vegetable drawer. It can last up to several weeks when properly stored.
Before cooking, scrub the root clean and peel away the thick outer skin with a knife or vegetable peeler.
Precautions and Considerations
Though generally safe, here are some precautions:
Oxalate content: Celeriac contains moderate levels of oxalates, which may contribute to kidney stone formation in susceptible individuals.
Allergic reactions: Rare, but possible in people with celery allergies.
Potassium overload: In cases of chronic kidney disease, excess potassium can be dangerous. Moderation and medical consultation are advised.
📊 Nutritional Value of Celeriac (Per 100 grams, Raw)
✅ Health Benefits of Celeriac
Final Thoughts
Celeriac might not be the most visually appealing vegetable, but it certainly delivers in terms of nutrition, flavor, and versatility.
Packed with essential vitamins, minerals, antioxidants, and fiber, it provides a wide array of health benefits—from improved digestion and heart health to stronger bones and enhanced immunity.