Celery Root Benefits: 8 Powerful Health Reasons to Eat Celeriac

Celery root, also known as celeriac, is an underappreciated vegetable that deserves a place on your plate. Despite its gnarly, unassuming appearance, this root vegetable packs a powerful nutritional punch and offers numerous health benefits that can transform your wellness routine.

While many Americans are familiar with celery stalks, fewer know about its root counterpart. This comprehensive guide will explore the remarkable celery root benefits, from its impressive nutrient density to its potential role in disease prevention, and show you how to incorporate this versatile vegetable into your daily meals.

What is Celery Root (Celeriac)?

Celery root, scientifically known as Apium graveolens var. rapaceum, is a variety of celery cultivated specifically for its enlarged, bulbous root rather than its stalks. While regular celery is grown for its crunchy stems, celeriac is all about what grows beneath the soil.

This knobby, spherical root vegetable typically measures 3-5 inches in diameter and weighs between 1-2 pounds. Its rough, brown exterior conceals a creamy white flesh that offers a subtle, earthy celery flavor with nutty undertones. The texture is similar to a potato when cooked but provides a pleasant crunch when eaten raw.

Originally cultivated in Mediterranean regions, celeriac has been a staple in European cuisine for centuries, particularly in French, German, and Eastern European cooking. Today, it’s gaining popularity in the United States as more people discover its culinary versatility and health-promoting properties.

Impressive Nutritional Profile of Celery Root

Understanding celery root benefits starts with examining its exceptional nutritional composition. This low-calorie vegetable delivers an impressive array of essential vitamins, minerals, and beneficial compounds.

A 100-gram (3.5-ounce) serving of raw celeriac contains approximately:

• Calories: 42
• Carbohydrates: 9.2 grams
• Fiber: 1.8 grams
• Protein: 1.5 grams
• Fat: 0.3 grams
• Vitamin K: 41 micrograms (51% Daily Value)
• Vitamin C: 8 milligrams (13% Daily Value)
• Vitamin B6: 0.165 milligrams (8% Daily Value)
• Phosphorus: 115 milligrams (12% Daily Value)
• Potassium: 300 milligrams (9% Daily Value)
• Manganese: 0.158 milligrams (8% Daily Value)

What makes celeriac particularly attractive is its low calorie and carbohydrate content compared to other root vegetables. With only 42 calories and 9.2 grams of carbs per serving, it’s an excellent choice for those following lower-carb eating patterns or managing their weight.

8 Science-Backed Celery Root Benefits

1. Rich in Powerful Antioxidants

One of the most significant celery root benefits is its abundance of antioxidants. These protective compounds help neutralize harmful free radicals in your body, reducing oxidative stress and cellular damage.

Celeriac contains various antioxidant compounds including vitamin C, flavonoids, and phenolic acids. These substances work synergistically to protect your cells from damage that can lead to chronic diseases and premature aging. By incorporating antioxidant-rich foods like celery root into your diet, you’re giving your body the tools it needs to maintain optimal health.

2. Supports Cardiovascular Health

Celery root benefits your heart in multiple ways. Its high potassium content helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls. Research has consistently shown that adequate potassium intake is associated with reduced risk of stroke and other cardiovascular events.

Additionally, celeriac provides significant amounts of vitamin K, which plays a crucial role in preventing calcium deposits in your arteries. This helps keep your blood vessels flexible and reduces the risk of atherosclerosis. The vitamin C in celery root also supports healthy blood vessel function and may improve cholesterol profiles in certain individuals.

3. Promotes Digestive Health

The fiber content in celery root makes it an excellent choice for supporting digestive wellness. Dietary fiber acts as fuel for beneficial gut bacteria, promoting a healthy microbiome that’s essential for overall health.

Adequate fiber intake supports regular bowel movements, helps prevent constipation, and may reduce the risk of digestive disorders. The fiber in celeriac also helps you feel fuller longer, which can support healthy weight management. A thriving gut microbiome has been linked to improved immune function, better mood regulation, and reduced risk of various chronic diseases.

4. Strengthens Bones and Teeth

Among the notable celery root benefits is its contribution to skeletal health. Celeriac is an excellent source of vitamin K, which is essential for proper calcium metabolism and bone mineralization. This vitamin helps activate proteins that bind calcium to bones, making them stronger and more resistant to fractures.

The phosphorus in celery root works alongside calcium to build and maintain strong bones and teeth. Studies have shown that adequate phosphorus intake is associated with improved bone density and reduced risk of osteoporosis, particularly as we age.

5. May Support Cancer Prevention

Emerging research suggests that the vitamin K in celery root may offer protective effects against certain types of cancer. Laboratory studies have found that vitamin K can inhibit cancer cell growth and proliferation, though more human research is needed to confirm these effects.

The antioxidants in celeriac also contribute to its potential cancer-fighting properties by protecting cells from DNA damage that can lead to malignant transformations. While celery root shouldn’t be viewed as a cancer cure, including it as part of a varied, plant-rich diet may support your body’s natural defense mechanisms.

6. Boosts Immune Function

The vitamin C content in celery root provides valuable immune system support. This essential nutrient enhances the function of various immune cells, helps your body produce antibodies, and acts as a powerful antioxidant to protect immune cells from damage.

Regular consumption of vitamin C-rich foods like celeriac may help reduce the duration and severity of common illnesses and support your body’s ability to fight off infections.

7. Supports Healthy Blood Sugar Levels

With its low glycemic load and high fiber content, celery root is an excellent choice for those monitoring their blood sugar levels. The fiber in celeriac slows down the absorption of sugars into your bloodstream, preventing rapid spikes and crashes in blood glucose.

This makes celery root particularly beneficial for people with diabetes or those at risk of developing the condition. Its low carbohydrate content also makes it a suitable alternative to higher-carb vegetables like potatoes.

8. Aids in Weight Management

The combination of low calories, high fiber, and high water content makes celery root an ideal food for weight management. At just 42 calories per 100-gram serving, you can enjoy satisfying portions without consuming excessive calories.

The fiber helps you feel full and satisfied, reducing the likelihood of overeating. Additionally, the versatility of celery root allows you to use it as a lower-calorie substitute for potatoes and other starchy vegetables in various recipes.

How to Select and Store Celery Root

To maximize celery root benefits, start by choosing high-quality specimens. Look for medium-sized roots (3-4 inches in diameter) that feel heavy for their size and have relatively smooth surfaces without excessive knobs or rootlets. Avoid celeriac with soft spots, cracks, or hollow centers, as these indicate poor quality or age.

Fresh celery root should feel firm when squeezed gently. The fresher the vegetable, the more pronounced its celery flavor will be.

For optimal storage, keep unwashed celery root in a plastic bag in your refrigerator’s vegetable crisper. Properly stored, it can last 2-3 weeks. Once cut, wrap the pieces tightly in plastic wrap or store in an airtight container and use within 4-5 days.

How to Prepare Celery Root

Preparing celery root is straightforward once you know the basics:

1. Wash thoroughly: Scrub the root under cold running water to remove any dirt from the crevices
2. Cut off the ends: Slice off the top and bottom to create stable, flat surfaces
3. Peel carefully: Use a sharp knife or sturdy vegetable peeler to remove the thick, rough skin. Cut deeply enough to remove the fibrous outer layer
4. Prevent browning: Cut celery root oxidizes quickly, so immediately place cut pieces in cold water with lemon juice or vinegar to prevent discoloration
5. Cut as desired: Slice, dice, or grate according to your recipe requirements

Delicious Ways to Enjoy Celery Root

One of the greatest celery root benefits is its remarkable versatility in the kitchen. Here are numerous ways to incorporate this nutritious vegetable into your diet:

Raw Preparations

• Celery root remoulade: This classic French preparation combines julienned raw celeriac with a tangy mustard mayonnaise dressing
• Salads: Grate or thinly slice raw celery root and add to green salads or coleslaw for extra crunch and nutrition
• Crudités: Cut into sticks and serve with hummus or other healthy dips

Cooked Applications

• Mashed celery root: Boil until tender and mash with butter, cream, or olive oil as a lower-carb alternative to mashed potatoes
• Roasted: Toss cubes with olive oil, herbs, and seasonings, then roast at 425°F until golden and tender (about 30-40 minutes)
• Pureed soups: Combine with leeks, apples, or potatoes for creamy, comforting soups
• Gratin: Layer thin slices with cream and cheese for an elegant side dish
• Fries or chips: Cut into strips or thin slices and bake for a healthier alternative to potato fries
• Stews and braises: Add chunks to slow-cooked dishes where they’ll absorb flavors beautifully
• Steamed: Steam and serve with butter and fresh herbs as a simple side

Cooking Tips

• Celery root pairs wonderfully with apples, pears, potatoes, leeks, and mushrooms
• Complementary herbs include parsley, thyme, dill, and chives
• Boiling typically takes 15-20 minutes for tender pieces
• Roasting brings out its natural sweetness and creates appealing caramelization
• A little acid (lemon juice, vinegar) brightens its earthy flavor

Potential Side Effects and Precautions

While celery root benefits most people, certain individuals should exercise caution:

Blood Clotting Concerns

Celery root’s high vitamin K content can interfere with blood-thinning medications like warfarin. If you take such medications, consult your healthcare provider before significantly increasing your celeriac intake. Consistency in vitamin K consumption is key for those on anticoagulants.

Kidney Issues

People with kidney disease should be cautious about celery root’s potassium and phosphorus content. Damaged kidneys may struggle to properly regulate these minerals, leading to dangerous buildup. If you have kidney problems, speak with your doctor or dietitian about appropriate serving sizes.

Pregnancy Considerations

Celery root contains compounds like bergapten that may stimulate uterine contractions in large amounts. While normal culinary quantities are generally considered safe, pregnant women should avoid consuming excessive amounts and should discuss their diet with their healthcare provider.

Allergies

Though rare, some people may be allergic to celery and related plants in the Apiaceae family, including celeriac. Symptoms can range from mild oral itching to severe reactions. If you have known celery allergies, avoid celery root entirely.

Diuretic Use

Those taking diuretic medications should consult their healthcare provider about celery root consumption, as its potassium content may interact with certain diuretics.

Celery Root vs. Other Root Vegetables

Understanding how celery root compares to similar vegetables can help you make informed dietary choices:

Celery Root vs. Potatoes

Celery root offers significant advantages over potatoes for those watching their carbohydrate or calorie intake. With only 42 calories and 9.2 grams of carbs per 100 grams compared to potatoes’ 77 calories and 17 grams of carbs, celeriac is a lighter option. It also provides more vitamin K and has a lower glycemic impact.

Celery Root vs. Turnips

Both are nutritious root vegetables, but celery root typically has a more subtle, sophisticated flavor compared to turnips’ sharper, peppery taste. Turnips are slightly lower in calories but contain less vitamin K than celeriac.

Celery Root vs. Parsnips

Parsnips are sweeter and higher in calories and carbohydrates than celery root. While both are nutritious choices, celeriac is better for low-carb diets, while parsnips provide more natural sweetness in dishes.

Growing Your Own Celery Root

For gardening enthusiasts, growing celery root can be rewarding. This cool-season crop requires patience, as it takes 100-120 days to mature from seed. Plant in early spring or late summer in well-drained, fertile soil with consistent moisture. The plants need full sun and regular watering throughout the growing season.

Harvest when the roots reach 3-4 inches in diameter, typically in fall before hard freezes. Growing your own ensures the freshest possible celery root with maximum nutritional benefits.

Frequently Asked Questions About Celery Root Benefits

Is celery root healthier than celery stalks?

Both are nutritious, but they offer different benefits. Celery root is higher in calories, carbohydrates, and certain nutrients like vitamin K, while celery stalks are extremely low in calories and high in water content. Both can be part of a healthy diet.

Can I eat celery root every day?

Yes, for most people, daily consumption of celery root in moderate amounts is safe and beneficial. However, those with specific health conditions or taking certain medications should consult their healthcare provider.

Does cooking destroy the nutrients in celery root?

Cooking does reduce some nutrients, particularly vitamin C. Boiling can reduce vitamin C content by up to 50%. Steaming, roasting, or eating raw helps preserve more nutrients.

How does celery root taste?

Celery root has a mild, earthy celery flavor with nutty undertones. It’s less intense than celery stalks and becomes sweeter when cooked. The texture is similar to potatoes when cooked and crunchy like jicama when raw.

Is celery root keto-friendly?

With about 9 grams of carbs per 100-gram serving (approximately 5.9 grams when cooked), celery root can fit into a ketogenic diet in moderation, especially as a lower-carb alternative to potatoes. However, portion control is important for maintaining ketosis.

The Bottom Line on Celery Root Benefits

Celery root is a nutritional powerhouse that deserves more recognition in American kitchens. Its impressive array of vitamins, minerals, and antioxidants provides numerous health benefits, from supporting heart and bone health to promoting healthy digestion and potentially reducing cancer risk.

With only 42 calories per serving and remarkable versatility in both raw and cooked preparations, celeriac makes an excellent addition to any health-conscious diet. Whether you’re looking to reduce your carbohydrate intake, increase your nutrient density, or simply explore new flavors, celery root offers a delicious solution.

Start experiencing celery root benefits today by picking up this humble vegetable at your local grocery store or farmers market. Your body—and your taste buds—will thank you for discovering this underrated nutritional gem.

Sources:

• USDA FoodData Central – Celeriac Nutritional Information
• National Institutes of Health – Vitamin C and Immune Function
• NIH – Potassium Intake and Cardiovascular Health
• NIH – Vitamin K and Bone Health
• Medical News Today – Health Benefits of Celery Root
• WebMD – Health Benefits of Celery Root