- 5 Healthy Benefits of Adding Celery to Your Diet
- 1. Celery is a great source of important antioxidants.
- 2. Celery reduces inflammation.
- 3. Celery supports digestion.
- 4. Celery is rich in vitamins and minerals with a low glycemic index.
- 5. Celery has an alkalizing effect.
- Tips for Buying and Storing Celery
- Celery Recipes
- Article sources
- Health Benefits of Celery
- Celery is low in calories and hydrating
- Celery provides key nutrients
- Celery is rich in antioxidants and other bioactive compounds
- Celery supports digestive health
- Celery Nutrition Facts
- Top 10 Health Benefits of Celery
- 1. Helps Lower High Cholesterol
- 2. Lowers Inflammation
- 3. Prevents or Treats High Blood Pressure
- 4. Helps Prevent Ulcers
- 5. Protects Liver Health
- 6. Benefits for Weight Loss
- 7. Boosts Digestion and Reduces Bloating
- 8. Contains Antimicrobial Properties that Fight Infections
- 9. Helps Prevent Urinary Tract Infections
- 10. May Help Protect from Cancer
- Celery’s History
- How to Buy and Store Celery
- Celery And Blood Pressure Reduction
- 10 Health Benefits of Celery
- Nutritional Values and Health Benefits of Celery
- 3 Ways To Eat Celery/Celery Recipes
- Fresh Apple-Celery Energy Juice
- Celery -Parmesan Salad
- Tropical Smoothie With Celery
- Q. Will celery lower blood pressure?
- Q. Will celery cause gas?
- Q. Will celery help me poop?
- Q. Can celery be frozen?
- Q. Are celery leaves edible?
- Q. Where is celery grown?
- Q. Which part of celery do we eat?
- Q. Will celery grow back?
- Q. Can celery be eaten raw?
- 2 Health Benefits of Drinking Celery Juice — and One Major Drawback
- 11 Incredible Celery Benefits
- What is Celery?
- Celery Nutrition
- How to Select and Store Celery?
- How to Use Celery?
- Can you Freeze Celery?
- Celery nutrition facts
- Celery is an excellent source of vitamin C which helps fight free radicals and protect our cells from damage.
- Health Benefits of Celery:
- Nutrient Breakdown of Celery:
- How To Use:
- NS Recommends:
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5 Healthy Benefits of Adding Celery to Your Diet
At just 10 calories a stalk, celery’s claim to fame may be that it’s long been considered a low-calorie “diet food.”
But crispy, crunchy celery actually has a number of health benefits that may surprise you. Here are five reasons you should consider adding celery to your diet, plus a few recipes to make it easy.
1. Celery is a great source of important antioxidants.
Antioxidants protect cells, blood vessels, and organs from oxidative damage.
Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs.
2. Celery reduces inflammation.
Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body.
3. Celery supports digestion.
While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach.
Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies.
And then there’s the high water content of celery — almost 95 percent — plus generous amounts of soluble and insoluble fiber. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fiber.
4. Celery is rich in vitamins and minerals with a low glycemic index.
You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
5. Celery has an alkalizing effect.
With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions.
Tips for Buying and Storing Celery
- Sturdy stalks. Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.
- Crisp leaves. Leaves should be crisp and fresh, ranging in color from pale to bright green. Avoid celery with yellow or brown patches.
- Wait to chop. Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose nutrients.
- Steam it. Steamed celery will retain flavor and almost all of its nutrients.
- Eat in five to seven days. Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits.
- Eat the leaves. Don’t discard the leaves — that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase.
In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices. Celery can also be steamed or baked.
Enjoy the healthy benefits of celery by trying these recipes.
Cream of Celery Soup
Smooth and flavorful, this soup comes together quickly.
- 1/4 cup butter
- 1 small yellow onion, finely chopped
- 2 cups celery, finely chopped
- 1 large garlic clove, minced
- 1/3 cup flour
- 1 1/2 cup chicken stock
- 1 1/2 cup whole milk
- 1 tsp salt
- 1/2 tsp sugar
- 1/8 tsp freshly ground black pepper
Melt butter over medium-high heat in a heavy-bottomed pot. Cook onions, celery, and garlic until translucent, about five to seven minutes. Add flour and cook one minute.
Add chicken stock and milk, stirring until smooth. Increase heat, bringing mixture to a simmer. Reduce heat to medium, adding remaining ingredients, and simmer uncovered for about 15 minutes.
Add salt to taste.
Celery Salad with Horseradish and Celery Root
Simple but artful, this recipe brings interesting textures and flavors to the standard salad.
- 1 medium celery root
- 10 celery stalks, thinly sliced
- 1/2 cup celery leaves
- 1 shallot, thinly sliced into rings
- 1 tbsp lemon zest
- 1 tbsp prepared horseradish
- 1/2 cup olive oil
- 3 tbsp fresh lemon juice
- 1 cup flat-leaf parsley, packed
- fresh ground black pepper
Peel and halve celery root, then use a mandolin to thinly slice one half. Cut the other half into matchsticks. Combine celery root with celery stalks, shallot, lemon zest, and horseradish.
Season with salt and pepper, then toss to combine. Allow to rest for about 10 minutes. Meanwhile, whisk oil and lemon juice. Season with salt and pepper.
Drizzle over vegetables, then top with celery leaves and parley, tossing to combine.
Ants on a Log
This recipe puts a twist on the after-school staple. Keep it classic by substituting peanut butter and raisins.
- 3 tbsp cream cheese
- 2 celery stalks, trimmed
- 1/4 cup assorted dried fruit
Spread cream cheese into the hollow side of each celery stalk and then sprinkle with dried fruit.
Health Benefits of Celery
Celery juice became a sensation recently, with proponents asserting that drinking it on an empty stomach each morning improves or cures early anything that ails you—from leaky gut to autoimmune conditions and even mental health issues.
That fad aside (and the lack of solid support for many of the claims), the solo ingredient is well, celery. And that’s left many people asking about the benefits of simply noshing on the veg itself, rather than consuming it in liquid form. Here’s the lowdown on celery’s nutrients, and some of its potential research-backed benefits.
RELATED: Is Celery Juice Actually Healthy? Here’s What a Nutritionist Thinks
Celery is low in calories and hydrating
One large stalk contains a mere 7 calories and packs two ounces of water. That means chowing down on six stalks adds up to just 42 calories, while providing a filling cup and a half of H2O. Research also shows that the act of chewing, which celery most definitely requires, reduces hunger, and it boosts the release of hormones that trigger satiety—making it a savvy snack choice for weight management.
Celery provides key nutrients
While celery is largely water, it also provides several vital vitamins and minerals. The veg’s vitamin A supports immunity, skin, and eye health, and been linked to retaining lung strength as well as slowing age-related cognitive decline. Celery’s vitamin K helps blood to clot and protects bone density. This nutrient is required for bone formation, and a shortfall is tied to increased fracture risk.
Folate in celery helps support mental performance; too little has been linked to a higher risk of memory problems, as well as depression. Celery’s potassium supports heart function, muscle contractions, and helps maintain muscle mass. The veg also provides smaller amounts of vitamin C, B vitamins, calcium, magnesium, and manganese.
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Celery is rich in antioxidants and other bioactive compounds
Celery contains over a dozen types of antioxidants and dozens of potent anti-inflammatory substances. These compounds are thought to protect against cellular damage that can lead to premature aging and disease.
Natural substances in celery have also been shown to help optimize circulation and reduce blood pressure. Quercetin, a flavonoid found in celery, has been shown to combat both acute and chronic inflammation, and is linked to protection against neurodegenerative diseases, such as Alzheimer’s. Quercetin has also been linked to apoptosis, the self-destruct sequence the body uses to kill off worn out or dysfunctional cells, which may help reduce cancer risk.
RELATED: What Causes Dehydration? Here’s What You Need to Know
Celery supports digestive health
The fiber in celery—one gram per large stalk—supports good gut health and bowel regularity. It also boosts fullness and delays the return of hunger, another perk that may aid weight management. Animal research has also shown that celery extract combats ulcer formation.
To take advantage of celery’s benefits, incorporate the whole or chopped veg into meals and snacks. Fill two or three stalks with spiced nut butter to simultaneously satisfy a sweet, salty, and crunchy craving. Use celery to scoop up hummus, guacamole, or seasoned tahini. The veg also makes a terrific addition to stir frys, soups, and vegetable stews. Raw celery adds flavor and texture to garden salads, marinated veggies, and chilled protein salads, such as egg, tuna, or white bean. Juice fan or not, there are smart reasons to incorporate this crisp veg into your regular eating routine.
Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
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Whether in soups, vegetable trays, topped with peanut butter or added to a dish, most people have consumed celery in one way, shape or form. That’s a good thing because the benefits of celery — not to mention celery seed — begin with it being an excellent source of antioxidants and beneficial enzymes, in addition to vitamins and minerals, such as vitamin K, vitamin C, potassium, folate and vitamin B6.
Administered as an anti-hypertensive agent in folk medicine for centuries, celery continues to prove that it has many cardiovascular benefits. In fact, in pharmacological studies, celery demonstrates both antioxidant nutrients and anti-inflammatory activities that help improve blood pressure and cholesterol levels, as well as prevent heart disease.
Celery also provides dietary fiber — especially when you eat more than one cup at a time — that boosts digestion and weight loss. In addition, celery’s high percentage of water and electrolytes can prevent dehydration, and special compounds help celery act as a diuretic and reduce bloating. As a supplier of antioxidant flavonoids and polyphenol phytonutrients, such as phthalides, other significant benefits of celery include its ability to improve liver, skin, eye and cognitive health.
Celery Nutrition Facts
Most people choose to eat celery stalk, but the leaves and seeds of celery are also edible and beneficial. For example, celery leaves make a great addition to stir-fries and soups, so don’t shy away from leaf celery.
Celery seeds — which can be found either in whole seed form, extract form or ground-up — have impressive health benefits on their own. They help lower inflammation and to fight bacterial infections. In some parts of the world, celery is grown primarily for its beneficial seeds, which are actually a very small type of fruit. Celery seeds are commonly used as a spice when crushed and contain a special oily compound called apiol that is used as a flavoring agent and for its many medicinal uses.
Fresh celery benefits nutrition thanks to all the tremendous vitamins and minerals it contains. One cup of chopped, raw celery (about 101 grams) contains approximately:
- 16.2 calories
- 3.5 grams carbohydrates
- 0.7 gram protein
- 0.2 gram fat
- 1.6 grams fiber
- 29.6 micrograms vitamin K (37 percent DV)
- 453 international units vitamin A (9 percent DV)
- 36.5 micrograms folate (9 percent DV)
- 263 milligrams potassium (8 percent DV)
- 3.1 milligrams vitamin C (5 percent DV)
- 0.1 milligram manganese (5 percent DV)
- 0.1 milligram vitamin B6 (4 percent DV)
- 40.4 milligrams calcium (4 percent DV)
- 0.1 milligram riboflavin (3 percent DV)
- 11.1 milligrams magnesium (3 percent DV)
Celery also contains some vitamin E, niacin, pantothenic acid, iron, phosphorus, zinc and selenium.
Top 10 Health Benefits of Celery
- Helps Lower High Cholesterol
- Lowers Inflammation
- Prevents or Treats High Blood Pressure
- Helps Prevent Ulcers
- Protects Liver Health
- Benefits Weight Loss
- Boosts Digestion and Reduces Bloating
- Contains Antimicrobial Properties that Fight Infections
- Helps Prevent Urinary Tract Infections
- May Help Protect from Cancer
1. Helps Lower High Cholesterol
Benefits of celery include its cholesterol-lowering power that makes it useful for improving or maintaining heart health. Celery contains a unique compound called 3-n-butylphthalide (BuPh) that has been reported to have lipid-lowering action, and researchers believe celery has many other other beneficial compounds that are still emerging in research.
In a study conducted by the Department of Pharmacology at the University of Singapore, when rats were fed a high-fat diet for eight weeks, ones that were given celery extract showed significantly lower levels of lipids in their blood compared to the control group of rats that didn’t receive celery extract. The group supplementing with celery extract experienced a beneficial reduction in serum total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C) and triglyceride (TG) concentrations.
2. Lowers Inflammation
Celery contains antioxidants and polysaccharides that are known to act as anti-inflammatories, especially flavonoid and polyphenol antioxidants. These support overall health, especially as someone ages, by fighting free radical damage (or oxidative stress) that can lead to inflammation. Inflammation is often a contributing cause of chronic diseases like cancer, heart disease, arthritis and many more.
Researchers have identified over a dozen different types of antioxidants that are responsible for the benefits of celery. These include such phenolic acids as caffeic acid and ferulic acid, plus flavaols like quercetin. This makes celery useful for treating a wide range of conditions that are made worse by inflammation: joint pain (such as from arthritis), gout, kidney and liver infections, skin disorders, irritable bowel syndrome, and urinary tract infections, just to name a few.
3. Prevents or Treats High Blood Pressure
Celery seed extracts have anti-hypertensive properties that help lower high blood pressure. High blood pressure is one of the important risk factors for coronary heart disease, which is the largest cause of mortality in industrial countries. Benefits of celery seeds include potentially helping control chronic elevated blood pressure levels. The blood pressure-lowering benefits of celery come from its seeds, which contain hexanic, methanolic and aqueous-ethanolic extracts. These extracts improve circulation, lower inflammation and help control blood pressure.
When rats were given celery seed extract over a seven-week period in a study published in the Journal of Medicinal Food, they experienced significant improvements in blood pressure levels compared to rats fed the same diet but not receiving celery extract. It’s believed that celery helps lower high blood pressure by acting as a smooth muscle relaxant and improving the flow of calcium and potassium into and out of cells. Celery extract helps blood vessels expand and contract, improves blood flow, and aids in overall heart health.
4. Helps Prevent Ulcers
Here’s one of the benefits of celery you may not have known about: It can help prevent or reduce the formation of painful ulcers. A 2010 study published in the Journal of Pharmaceutical Biology found that celery contains a special type of ethanol extract that is useful in protecting the lining of the digestive tract from ulcers. Celery extract has the ability to significantly replenish depleted levels of gastric mucus that is needed in the stomach lining to prevent tiny holes and openings from forming.
Researchers believe celery nourishes the stomach, colon and intestines due to the presence of chemical constituents, such as flavonoids, tannins, volatile oils and alkaloids. These compounds control the level of gastric acid released while also improving the level of protective mucus.
5. Protects Liver Health
When researchers from the Department of Nutrition and Food Science at Helwan University in Egypt fed rats celery (along with chicory and barley), these rats experienced a reduction in the amount of dangerous fat buildup within the liver.
Precisely, when researchers supplemented the high-cholesterol diets of rats with celery, chicory and barley powder, they observed an improvement in liver enzyme function and blood lipid levels. The more celery, chicory and barley the rats were given, the more their liver health improved. This suggests that a diet high in celery, as well as chicory and barley, can be beneficial for people suffering from liver disease.
6. Benefits for Weight Loss
Celery is extremely low in calories and can be a valuable food to help you lose weight because of its ability to provide vital nutrients and help regulate lipid (fat) metabolism. One of the major benefits of celery is that it’s so nutrient-dense, meaning it provides antioxidants, electrolytes, and vitamins and minerals, like vitamin C, B vitamins and potassium — all with very little calories.
7. Boosts Digestion and Reduces Bloating
Celery seeds contain an odorless and oily compound known as NBP that has a diuretic effect and helps the body detox. In a study involving rats published in the Journal of Medicinal Foods mentioned above, urine volume was significantly greater when rats were given celery extract compared to a control group.
The digestive benefits of celery are partly due to its diuretic effect. This could also be one of the possible anti-hypertensive mechanisms of celery seeds that help lower blood pressure. Because it improves circulation within the intestines, it’s also useful for improving digestion by helping relieve bloating and puffiness from water retention.
8. Contains Antimicrobial Properties that Fight Infections
Celery seeds have actually been used for centuries as an herbal medicine with reported antibacterial effects. A 2009 report published in the Journal of Pharmacy and Pharmacology shows that celery contains special antimicrobial components found in the seeds of the celery plant.
When extract was taken from celery seeds and combined with harmful bacteria compounds that cause infection in humans, the celery extract was able to significantly purify and reduce the bacteria’s growth. This suggests celery can be used to naturally boost immunity and fight bacterial infections.
9. Helps Prevent Urinary Tract Infections
Because celery helps reduce uric acid and stimulates urine production, it’s beneficial for fighting bacterial infections within the digestive tract and reproductive organs. Similar to cranberries, which are known for fighting urinary tract infections (UTIs), celery can help prevent UTIs, as well as bladder disorders, kidney problems and possibly even cysts on reproductive organs.
10. May Help Protect from Cancer
Another one of the important benefits of celery? It’s in the same plant family as cancer-protective vegetables like carrots, celery, fennel, parsley and parsnips, which all contain chemo-protective compounds called polyacetylenes. Early studies have shown that polyacetylenes help reduce toxicity and fight against cancer formation, specifically breast cancer, intestinal cancer and leukemia.
Polyacetlynes have many immune-boosting effects, including tumor-fighting abilities that stop mutated cells from proliferating. According to faculty of the Department of Agricultural Sciences at the Aarhus University of Denmark, “polyacetylenes have shown many interesting bioactivities including anti-inflammatory, antiplatelet-aggregatory, cytotoxic, antitumor activity, as well as activity against bacteria and mycoplasma.”
That’s not all. Celery contains a flavonoid called apigenin, which has been shown to induce death in cancer cells.
Celery, which has the scientific name Apium graveolens, is a vegetable in the plant family called Apiaceae.
It is an extremely old vegetable, with records showing that celery leaves were part of the remains found in the tomb of the pharaoh “King Tutankhamun,” who died in 1323 B.C. In ancient Greece, celery leaves were used as garlands for the dead and to make wreaths or crowns that were given to winners of battles. Celery is even mentioned in Homer’s “Iliad” and “The Odyssey,” as horses were said to eat wild celery that grew throughout Troy.
In the past, celery was grown as a vegetable mostly during the winter and early spring months. People liked to eat celery to help with “cleansing” and believed that it acted as a natural detox tonic that could prevent sickness. As we know, celery detoxifies the body thanks to its hydrating qualities. Celery seeds were also used to help relieve pain, whether it be arthritis or other pain celery was believed to aid.
How to Buy and Store Celery
Today, in North America, the type of celery most grown and eaten is called “pascal celery,” while in Europe “celeriac” celery is more popular. Celery is considered a long-season crop and somewhat hard to grow, since it needs constant moisture and can’t withstand heat very well. It grows in cool, moist climates best and can be found most times of the year, especially during the fall through winter months.
Knowing that celery is one of the most chemical-sprayed vegetables there is, always look for organic celery whenever possible to get the most benefits of celery without consuming toxins and chemicals. The Environmental Working Group’s “Dirty Dozen” shows that celery is usually sprayed with multiple types of pesticides.
When picking out celery, make sure the stalks seem firm and aren’t too limber. If the stalks have their leaves attached still, look for brightly colored leaves that are not wilting.
Don’t wash celery right away after bringing it home because this can cause it go bad quicker. Store dry celery, wrapped in a paper towel if you’d like, inside the refrigerator for about five to seven days at the most. After this time, celery tends to get limp, and its nutrient content starts to decrease. It’s also not recommended to freeze celery because it easily wilts and becomes mushy once defrosted.
To clean and cut celery, discard the base that’s usually firm and white. You can save the leaves and use these in recipes, such as soups, stews or a sauté. Celery leaves are a good source of vitamins and minerals just like the stalks, so don’t waste them! Rinse the celery stalks and leaves well to remove any dirt and then cut the stalks into pieces.
Compared to boiling, roasting or blanching celery, steaming celery keeps more antioxidants intact. Celery’s compounds, including its flavonoids and polyphenols, are delicate nutrients that can be lost when you overcook celery. It’s best to eat celery raw or to lightly cook it, such as steaming celery for a few minutes to soften it.
Not sure what to do with celery once you’ve bought some? Try adding some to a salad, egg salad, a big pot of soup, stir-fry, smoothie or celery juice, or just have some as a healthy, low-calorie snack. Many people like to eat celery raw with some nut butter and raisins as “ants on a log.”
Here are a few celery recipes to try:
- Ants on a Log Recipe
- Super Hydrator Juice Recipe
- Chicken Vegetable Soup Recipe
Although an allergy isn’t very common, celery is among a small group of foods that is associated with causing severe allergic reactions in some cases, similar to a peanut allergy. When someone who is allergic to celery is exposed to its oils, exposure can cause potentially fatal side effects. Celery seeds contain the highest levels of allergen content, which is not destroyed during cooking, so celery should be completely avoided by anyone who has a known food allergy.
- The benefits of celery — not to mention celery seed — begin with it being an excellent source of antioxidants and beneficial enzymes, in addition to vitamins and minerals, such as vitamin K, vitamin C, potassium, folate and vitamin B6.
- Celery has been shown to help lower high cholesterol, lower inflammation, prevent or treat high blood pressure, prevent ulcers, protect the liver, benefits weight loss, boost digestion and reduce bloating, prevent UTIs, and potentially protect against cancer. Plus, celery contains antimicrobial properties that fight infections.
Read Next: Mung Beans Nutrition & Its Big Benefits!
At almost every turn, science and medicine reveal a new “superfood” that will dramatically improve our health. Chia seeds can reduce your cholesterol. Green leafy vegetables burn belly fat. Blueberries boost your antioxidants.
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Now, the latest in wonder snacking – celery seeds to lower your high blood pressure (HBP). But does it really work?
“It’s no secret that plants offer vitamins, minerals, fiber and antioxidants to help you maintain good health, but it’s a mistake to think you can eat only those substances as supplements and really get the same benefits,” according to Kenneth Shafer, MD, Department of Cardiovascular Medicine.
A plant’s isolated nutrients and other compounds work together to improve health, but we don’t really know why or how they do it.
A recent study did find that taking celery seed extract improved BP levels in patients who had mild to moderate elevations. But for the most part, research indicates taking plant extracts offers little to no benefit and can sometimes cause harm. “For this reason, it makes sense to simply eat the whole food, including celery,” Dr. Shafer says.
Worried about BP?
Your BP measures the force your heart exerts to pump blood around your body. The higher your pressure, the harder your heart is working.
If your pressure is high enough, it can damage your blood vessels, as well as your heart, kidneys, eyes and brain. It can also put you at greater risk for coronary heart disease, stroke, heart failure and blindness.
“Any BP over 140/90 is considered high, but if you have diabetes or chronic kidney disease, keep your levels below 130/80. Limiting your sodium intake to below 1,500 mg can help control your BP,” Dr. Shafer says.
RELATED: If You Have High Blood Pressure, Salt Still Matters
Celery for lower BP
Celery contains a phytochemical called phthalides. As an extract, it’s called NBP, and it relaxes the tissues of the artery walls to increase blood flow and reduce blood pressure.
Eating the whole food, though, is better. Celery stalk salt content is low, and you also get fiber, magnesium and potassium to help regulate your blood pressure, as well.
“To get the benefit, you should eat roughly four stalks – one cup, chopped – of celery daily,” Dr. Shafer says.
Celery alone won’t bring down your BP.
Most major health organizations, including the Cleveland Clinic and the National Heart, Lung and Blood Institute, recommend the DASH Diet, a nutrition program targeted at lowering BP and the risk of cardiovascular disease.
“A diet based largely on plants is ideal,” Dr. Shafer says.
By eating vegetables, fruits, whole grains, beans, seeds, nuts and vegetable oils, you get the potassium, calcium, magnesium, fiber, protein and limited sodium needed to control your BP. You should also restrict sweets, sugary beverages and red meats.
Guide to Coronary Artery Disease
Celery And Blood Pressure Reduction
Celery is a member of the Umbelliferous family. This plants family also includes carrots, parsley, and fennel. Celery originated from wild celery native to the Mediterranean, where its seeds were once highly valued as a medicine.
Celery contains a phytochemical called phthalides. As an extract, it’s called NBP. A study suggests that NBP might relax the artery walls tissues and as a result, increase blood flow and reduce blood pressure.
Eat celery for high blood pressure
High blood pressure is a problem for many people; in fact, in America, around 76.4 million adults suffer from high blood pressure, the American Heart Association notes.
High blood pressure can greatly increase your risk for a life-threatening stroke or heart attack. How about celery and blood pressure reduction? Can celery help lower BP?
Eating the whole plant is better. Celery stalk salt content is low, and you also get fiber, magnesium, and potassium to help regulate your blood pressure, as well.
According to Dr. Kenneth Shafer from the department of cardiovascular medicine at Cleveland Clinic – “To get the benefit, you should eat roughly four stalks – one cup, chopped – of celery daily.”
Here’s a recipe with Celery stalks
Celery seed extract for high blood pressure
Celery seed extract contains an important compound known as 3-n-butylphthalide, or 3nB for short, that is also responsible for the characteristic flavor and odor of celery.
3nB was discovered as the active component of celery in response to investigations by researchers seeking to explain some of the medicinal effects of celery, including the lowering of blood pressure and the relief of arthritis.
3nB first drew significant scientific attention when researchers at the University of Chicago Medical Center identified it as the factor in celery responsible for the blood pressure lowering effect of celery.
The research was prompted by one of the researcher’s fathers, who after eating a quarter-pound of celery every day for one week observed his blood pressure dropped from 158 over 96 to a normal reading of 118 over 82.
Celery Juice and blood pressure
Celery juice contains the compound 3-n-butylphtalide, or phthalide, which contributes to the vegetable’s taste and aroma. As a chemical affecting the body, phthalide helps relax the smooth muscles in the walls of the blood vessels, according to High Blood Pressure Info. Blood pressure decreases as the blood vessels dilate and allow blood to flow easier and more freely.
Celery Juice Recommendations
Using the recommended Oriental dosages to lower mild cases of high blood pressure, one would eat about four ounces of celery (about a cup of chopped celery) daily. You should begin to see results after only a week or two. Juicing 2 stalks of celery per day would also achieve the same results.
- 2 Stalks of Celery
- 1/2 beet
- 2 Carrots
- 1/2 green apple
Here is another recipe for celery juice
So, no matter which part of the celery you eat, it has blood pressure benefits and many more for your health.
There are several more heart healthy foods that may help you to lower your blood pressure. Read about them in our article – Eight Foods Clinically Proven To Lower Blood Pressure.
Tags: fruits and vegetables
Celery is also a good source of potassium, which is an important mineral for high blood pressure.
Potassium helps to lower blood pressure by balancing out the negative effects of salt.
Blood Pressure UK explains: “Your kidneys help to control your blood pressure by controlling the amount of fluid stored in your body. The more fluid, the higher your blood pressure.
“Your kidneys do this by filtering your blood and sucking out any extra fluid, which it then stores in your bladder as urine. This process uses a delicate balance of sodium and potassium to pull the water across a wall of cells from the bloodstream into a collecting channel that leads to the bladder.
“Eating salt raises the amount of sodium in your bloodstream and wrecks the delicate balance, reducing the ability of your kidneys to remove the water. By eating more fruit and vegetables, you will increase your potassium levels and help to restore the delicate balance. This will help your kidneys to work more efficiently – and help to lower your blood pressure to a healthy level.”
When it comes to a general diet to follow to lower high blood pressure, the FODMAP diet is considered best.
10 Health Benefits of Celery
The scientific name of celery is Apiumgraveolens. This green vegetable belongs to the Apiaceae plant family. The health benefits of celery are due to the excellent sources of beneficial enzymes and antioxidants. Celery is loaded with essential minerals and vitamins such as folate, potassium, vitamin B6, vitamin C and vitamin K.
The nutritional values and health benefits of celery have been well studied and this vegetable has been used in culinary and folk medicine for centuries. Regular consumption of celery can help protect cardiovascular health. Moreover, anti-inflammatory and antioxidant properties of celery make it become an ideal food for patients with high cholesterol levels and blood pressure, as well as heart disease. Celery also has numerous amazing benefits for skin, liver, eye and cognitive health.
Nutritional Values and Health Benefits of Celery
Every part of celery, including the stalks, seeds, and leaves are edible and are rich in nutrients. Celery leaves are often added to soups and stir-fries. Celery seeds present in different forms such as whole seed, ground and extract can give you beneficial health benefits. Crushed celery seeds can be used as a spice. Apiol, an oily compound in celery seeds, contributes to a distinctive flavor and many medicinal uses. Celery is loaded with vitamin B6, calcium, vitamin C, potassium, vitamin A, folate, vitamin K, fiber, and protein. Here are 10 health benefits of celery:
Celery is loaded with polysaccharides and antioxidants. The antioxidants have the ability to cure free-radical damage that contributes to inflammation. Chronic diseases such as heart disease, cancer or arthritis are caused by inflammation.
Celery has a dozen types of beneficial antioxidants such as ferulic acid, caffeicacid, and quecetin. Celery is an effective home remedy for a wide range of inflammatory conditions, including liver and kidney infections, bout, joint pain, irritable bowel syndrome, skin disorders and urinary tract infections.
Reduces High Cholesterol
Regular consumption of celery is effective in reducing high cholesterol. You can add celery to your diet to help protect and improve heart health. 3-n-butylphthalide (BuPh), a unique compound present in celery, has alipid-lowering effect. Taking celery supplements can reduce lipoprotein cholesterol, total cholesterol and triglyceride concentration.
Treats High Blood Pressure
High blood pressure may increase the risk of coronary heart disease that results in mortality. Fortunately, there are a number of home remedies and natural treatments for high blood pressure. Celery seed extracts can treat high blood pressure because of their anti-hypertensive properties. Celery is loaded with potassium and calcium. And the muscle relaxant effect of celery can help to control blood pressure. Celery extract can improve your overall heart health.
Prevents Liver Diseases
Celery is an ideal liver cleansing food. Regular consumption of celery can help protect kidney health and prevent liver diseases. Celery is high in vitamin C, B, and A and iron. Containing diuretic properties, celery can remove toxins, wastes, and contaminants from your body.
Aids in Weight Loss
Celery is included in a list of foods for weight loss because it’s low in calories. Regular consumption of celery, one of my superfoods can provide essential minerals, vitamins, and vital nutrients. It boosts lipid metabolism and is rich in electrolytes, antioxidants, potassium, B vitamins and vitamin C.
Celery seeds contain antibacterial and antimicrobial properties and has been used to fight infections for centuries. The use of celery extract fights bacterial infections, improves the immune system and inhibits bacterial growth.
Cures Bloating and Improves Digestion
The diuretic effect of celery brings a number of digestive benefits. Eating celery can treat water retention, relieve bloating and boost digestion. Celery is effective in reducing blood pressure because it contains anti-hypertension properties.
Reduces the Risk of Urinary Tract Infections
Celery has the ability to boost urine production and decrease uric acid; therefore, eating celery on a regular basis can help prevent bacterial infections within the digestive tract and reproductive organs. Like cranberries, celery is an effective home remedy for bladder disorders, urinary tract infections, kidney problems and cysts on the reproductive organs.
Keeps Cancer at Bay
Celery is one of the cancer-protective vegetables that also include fennel, carrots, parsnips, and parsley. Celery contains polyacetylenes that are chemoprotective compounds. Polyacetylenes can remove toxins and help prevent cancer formation, especially intestinal cancer, breast cancer and leukemia.
Polyacetylenes boost the immune system and inhibit the growth of cancer tumor. Moreover, polyacetylenes are well-known for its bioactivities such as antiplatelet-aggregatory, anti-inflammatory, antitumor, antibacterial and cytotoxic properties.
Regular consumption of celery can help prevent and treat painful ulcers. A special type of ethanol extract in celery is effective in preventing the formation of ulcers in the lining of the digestive tract.
Celery contains tannins, flavonoids, alkaloids and volatile oils that are beneficial chemical constituents in celery. These chemical constituents have the ability to nourish the colon, stomach, and intestines.
3 Ways To Eat Celery/Celery Recipes
Here are some of my favorite recipes that include celery:
Fresh Apple-Celery Energy Juice
- 3-4 celery stalks, including leaves
- 1/2 green apple
- 1 inch ginger root
- 1/2 bunch parsley, including stems
- 1/2 lemon, including skin
Instructions: Feed all ingredients into a juicer. Drink immediately.
Celery -Parmesan Salad
Source: Food Network
- 1/2 cup good olive oil
- 2 teaspoons grated lemon zest
- 1/4 cup plus 1 tablespoon freshly squeezed lemon juice (3 lemons)
- 2 tablespoons minced shallots
- 1 teaspoon celery seed
- 1/2 teaspoon celery salt
- 1/2 teaspoon anchovy paste
- Kosher salt and freshly ground black pepper
- 5 cups thinly sliced celery hearts, tender leaves included, sliced on an angle (about 12 stalks)
- 4-ounce chunk aged Parmesan cheese
- 2/3 cup toasted walnuts, coarsely chopped
- Whole flat-leaf parsley leaves
- At least 1 hour before you plan to serve the salad, whisk together the olive oil, lemon zest, 1/4 cup of lemon juice, the shallots, celery seed, celery salt, anchovy paste, 2 teaspoons salt, and 1 teaspoon pepper.
- Place the celery in a mixing bowl and toss it with the remaining 1 tablespoon of lemon juice and 1/2 teaspoon of salt. (Even though these ingredients are in the dressing, believe me-this step makes a difference.)
- Add enough dressing to moisten well. Cover and refrigerate for at least an hour to allow the celery to crisp and the flavors to develop.
- When ready to serve, arrange the celery on a platter, shave the Parmesan onto the celery with a vegetable peeler, then sprinkle with walnuts, parsley leaves, salt, and pepper and serve immediately.
Tropical Smoothie With Celery
Source: Real Simple
- 2 cups frozen pineapple
- 2 cups peeled cucumber
- 1 cup celery, chopped
- 1 tbsp fresh basil
- 2 tsp lime juice
- 1 cup water
- pinch salt
- 1/2 cup ice
Instructions: Blend all ingredients in a high power blender until smooth. Serve immediately.
Frequently Asked Questions About Celery
Q. Will celery lower blood pressure?
A. There are several studies that show celery may help to lower blood pressure. In clinical trials, celery leaf extract helped to lower cholesterol, triglycerides, LDL and VLDL levels in participants. Several animal studies also show celery, celery seed, and celery leaf extract to have a positive impact on blood pressure. (1, 2, 3)
Q. Will celery cause gas?
A. Raw celery may cause some excess gas. Cooking it slightly as well as chewing thoroughly may help to reduce this effect.
Q. Will celery help me poop?
A. Celery contains a good amount of insoluble fiber which helps to keep things in the digestive system moving along. Celery will most likely help you poop if you are struggling with constipation, as well as other fiber-rich foods.
Q. Can celery be frozen?
A. Celery can be frozen but it will likely not be as crisp as fresh celery when thawed. If you want to save celery for cooking in soups, this is a good option. If you want crispy raw celery than you should buy it fresh.
Q. Are celery leaves edible?
A. Yes, celery leaves are edible. In fact they have many health benefits people don’t know about. Celery leaves contain good amounts of calcium, vitamin E, magnesium and iodine. If you consume the leaves as well as the stock you will be getting significantly more nutrients than if you only eat the stalk.
Q. Where is celery grown?
A. Celery grows wild in wet climates like Europe. It is also farmed throughout the world and grows well in many different warm climates as long as it has rich soil, plenty of water and shade from the sun. You can even grow celery in pots on a patio or porch as long as they stay moist.
Q. Which part of celery do we eat?
A. The entire celery plant is edible, although most people only eat the stalks.
Q. Will celery grow back?
A. You can grow new celery from the base of a used stalk. Simply put the base in a shallow cup of water and put it on a window seal, adding more water as needed. Within a few days you should see new celery stalks begin to grow from the base.
Q. Can celery be eaten raw?
A. Yes, celery can be eaten raw. Raw vegetables can be more difficult to digest for some people, so if you experience excess gas or digestive discomfort try cooking them slightly before consuming.
Celery is a simple and affordable vegetable that comes with a plethora of health benefits. Healthy food doesn’t have to be expensive or complicated. I hope you enjoyed our post about celery. Comment below if you have any questions or comments!
Celery is usually a staple of any veggie platter and makes for a versatile ingredient in everything from soups to salads. While you’re probably familiar with this marshland plant, you might not have realized the vast benefits that can come from eating this vegetable.
Celery may be composed of mostly water, but it’s also chock-full of antioxidants, beneficial enzymes, and major vitamins and minerals. All of these properties can have incredible benefits for the skin, hair, and your overall health.
Most people tend to consume the celery stalk, but before you go chopping away for your next meal, the leaves and seeds (which can be found in a variety of forms) can also have impressive health benefits. It can be easy to underestimate this veggie, but after reading these 25 amazing benefits associated with celery, you’ll be sure to have it as a regular addition to your grocery list.
1. Weight Loss
Celery is low in calories and high in fiber, making it an ideal choice for those looking to lose weight. A single cup of chopped celery contains 1.6 g of dietary fiber (USDA), which helps curb cravings by making you feel full for longer. Additionally, celery’s high water content is crucial to maintaining a healthy diet because it helps keep you hydrated.
2. Helps Digestion
Celery has natural fibers and phytochemicals that are important in helping aid digestion. According to LiveStrong, because celery has equal amounts of soluble and insoluble fiber, consuming it helps prevent constipation and facilitates nutrient digestion and absorption.
3. Lowers Cholesterol
Celery contains a compound, 3-n-butylphthaline (3nb), which has been found to be beneficial to lowering blood pressure (Dr. Michael Murray, N.D.). A study by Chicago University published in the New York Times showed that due to this compound, eating four stalks of celery per day can result in lowering cholesterol (LDL) by about 7 percent.
4. Reduces Inflammation
According to Dr. Axe, celery has been found to have over a dozen different types of antioxidants, which makes this vegetable useful for treating conditions that are hindered by inflammation such as arthritis, rheumatism, and gout. The antioxidants and polysaccharides celery contains are known to have anti-inflammatory effects (Critical Reviews in Biotechnology).
5. Replenish Electrolytes
Instead of opting for a sports drink, you might want to indulge in a rib of celery instead to replenish electrolytes. The high levels of potassium and sodium found in celery make it a great snack (or juice) for those who need to replace electrolytes after exerting themselves.
6. Helps Prevent Cancer
Celery has a number of chemo-preventive properties, including a compound called apigenin, which has been proven to kill cancer cells and prevent them from multiplying (Journal of Cancer Prevention). Incorporating celery into your daily diet can help decrease the risk of getting breast cancer, ovarian cancer, and lung cancer (Healthy Holistic Living).
7. Helps Hydrate The Body
It should be no surprise that celery is a great hydrating snack considering it’s 95 percent water (SFGate). According to Dr. Susan Shirreffs, a hydration expert at Loughborough University, watery vegetables like celery contain levels of minerals and sugar that can hydrate you more effectively than water alone.
8. Treats Kidney Stones
There are a number of medications for kidney stones that can come with side effects, but celery is actually one vegetable that has become widely used to treat them. This is because celery’s essential oil contains chrysoeriol 7-O-diglucoside, Luteolin, 7-O-apiosylglucoside and Luteolin7-O (Journal of Renal Injury Prevention).
Serena Carminati / .com
9. Good For Eyesight
Vitamin A can help aid the health of tissues in your eyes and just one stalk of celery a day accounts for 10% of the daily recommended allowance. Also, celery contains Lutein and Zeaxanthin, which are two important nutrients that may decrease the risk of degenerative eye disease (SolanoEye).
Firma V / .com
10. Helps Relieve Migraines
Anyone who has ever had a migraine knows that dehydration can only make things worse, which is why celery’s high water content can help relieve this condition. Tinctures of celery seeds can also help prevent migraines because they are rich in magnesium (University of Maryland Medical Center).
11. Helps Eliminate Bad Breath
Want a snack that leaves you with fresh breath? Celery is considered a “detergent food” because of its ability to help eliminate the odors hanging around in the mouth. Eating this vegetable can help mechanically scrape off the odor-causing bacteria on your tongue while you chew. (University of Minnesota)
12. Helps Treat Acne
When it comes to treating acne, it’s not just about topical solutions, it’s about what you put in your body as well. Celery can be beneficial for clearing up acne because it’s rich in Vitamin C, which also helps stimulate collagen production. It can also work as a diuretic to help flush bad waste products in the body that can lead to skin problems. (Heal Your Face with Food).
13. Prevents Ulcers
Celery can be beneficial in preventing ulcers caused by the bacteria H. pylori. This vegetable, alongside other flavonoid-rich foods, has been shown to inhibit the growth of this bacteria while also working to prevent damage to the lining of the stomach and esophagus (University of Maryland Medical Center).
14. Helps Ease Menopause Symptoms
Studies have shown that eating foods rich in plant phytoestrogens can help balance hormone levels. Celery is known to be a good source of phytoestrogens. Also, a 2011 study published in Pharmacognosy Reviews concluded that the intake of phytoestrogens can take out the postmenopausal indications to a large extent.
15. Helps Calm The Nervous System
Making celery a part of your daily diet can help relieve people who struggle with stress due to certain essential oils in the vegetable that help regulate the nervous system. Also, celery is rich in magnesium, which can also help promote restfulness (The Guardian).
16. Prevent Fungal Infections. According to a test tube 2012 study published in the journal “Natural Products Research,” scientists discovered that celery oil has potential as a natural anti-fungal. The results were found by testing oil extracts from wild celery in Portugal and Italy against various types of pathogenic fungi.
17. Helps Reduce Stomach Bloating
Bloating can cause physical discomfort due to too much gas in the digestive tract. This uncomfortable tension in the stomach can be caused by overeating rich and fatty foods. However, vegetables with phytochemical components like celery can help reduce fluid retention in the body. (Food Matters).
siam.pukkato / .com
18. May Help Treat Asthma
Asthma is a long-term inflammatory disease, and celery is known for having anti-inflammatory effects, which makes it a beneficial dietary addition. Bernard Jensen’s Foods That Heal: A Guide To Understanding And Using The Healing Powers of Natural Foods recommends juicing celery mixed with papaya juice for those who suffer from asthma.
19. Can Improve One’s Sex Life
You may be surprised that celery has aphrodisiac properties due to the fact that it contains androsterone, which can stimulate arousal in females. (National Geographic). A 2015 study published in the Avicenna Journal of Phytomedicine also found that celery leaf extract may improve spermatogenesis process.
20. Can Help Treat Diabetes
Celery has become a vegetable recommended to those who suffer from diabetes partially because of its vitamin K content, which can help reduce inflammation. Celery can also be beneficial to those with diabetes because of its antibacterial effects and plethora of health perks (Live Strong).
21. Boosts Brain Power
Celery is known to be one of the richest sources of luteolin, a flavone which has been studied for its ability to calm inflammation in the brain. A 2010 study from the University of Illinois linked a diet in luteolin to lower rates of age-related memory loss (Forbes).
22. Improves Alkaline Balance
Celery is one of the most alkaline foods you can eat and is known to quickly neutralize acids. Because this vegetable is high in sodium and potassium, it works to help rid the body of excess fluid, but its high water content also keeps the body hydrated. (LiveLoveFruit)
23. Anti-Aging Properties
Celery is a good natural source of vitamin A and C, which are both known to help with anti-aging of the skin. The Vitamin E found in celery stalk can also benefit the skin by replenishing natural hydration and fighting the effects of aging by neutralizing the free radicals. (Space Coast Education Center)
24. Helps Strengthen The Immune System
The intake of nutrients strongly influences the immune system and Vitamin C has been proven to help strengthen it. (Med Monatsschr Pharm.) Considering 100 grams of celery contains 5% of the recommended Vitamin C intake, this versatile vegetable makes for a great meal addition. (USDA)
25. Protects Liver Health
Researchers at the Department of Nutrition and Food Science at Helwan University in Egypt did a study where they fed hypercholesterolemic rats a plant mixture of celery, chicory, and barley for four weeks. They found that the rats’ health improved and suggest that those suffering from liver disease could also benefit from diets high in these three ingredients.
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Somewhere in between kale and spinach, we forgot about another healthy green: Celery!
Celery is one of those totally underrated vegetables that people tend to swear off because they think it’s all water with no real nutritional value. But that’s one big myth we’re about to debunk.
While celery is 95 percent water, it still can do wonders for your health, body, and mind—especially if you can sneak it into your diet every day. And that shouldn’t be too hard considering how versatile the veggie is. You can add it to your smoothies, juice it, eat it with hummus for a snack, add it to soup. You can also just eat the stalks plain.
So what exactly happens if you consume a little celery every day? Try it out and you might experience some of these awesome benefits.
To start off, celery is a good source of phytonutrients, which are a compound found in certain plants. There are many different kinds of phytonutrients, but most of them have a ton of health benefits, including antioxidant properties, being an anti-inflammatory, and being good for your liver.
Additionally, because celery is so low in calories (it comes in around 10-15 calories a stalk), eating celery every day can help you lose weight. Of course, you’ll have to combine this with proper nutrition and exercise, but celery can certainly aid you in the process.
On that note, since the fiber content in celery is high, it’s able to keep you fuller longer, especially when you pair the celery with foods that are high in fat and protein as well. (Think guacamole made from high-in-good-fat avocados or having it in high-protein chicken soup.)
Besides keeping you full, fiber also helps with digestion and constipation—another benefit for you if you’re dealing with those kinds of issues. And even if you’re not, it can just help regulate you and keep everything flowing, if you get our drift.
Celery is also a great way to stay hydrated every day, especially if you’re not a big water fan. (Guilty.) Experts recommend drinking eight 8-ounce glasses of water a day — that’s about half a gallon! — and most of us struggle to do that each day. While celery shouldn’t replace your water, it’s a good way to prevent dehydration if you’re just not very into your water bottle that day.
Still not convinced? What about if celery had the potential to lower blood pressure? A study done by the University of Chicago Medical Center showed that a chemical extracted from celery was able to relax lab animals’ muscles and thus lowered their blood pressure. While the experiment needs to be done on humans, this is a good indicator that celery could have similar benefits in us.
Besides blood pressure, celery has been shown to help with symptoms of other conditions as well, including arthritis and gout, muscle spasms, colds and flu and water retention, says the University of Maryland Medical Center.
Perhaps the most crazy benefit of all: A flavonoid found in celery called luteolin may have anti-cancer properties, according to a study published in Current Cancer Drug Targets.
There’s only one way to find out if celery is capable of doing all these things—and that’s trying to eat it every day. What do you say? Will you try to incorporate more celery into your life?
2 Health Benefits of Drinking Celery Juice — and One Major Drawback
- Potassium: Potassium is an electrolyte and an essential mineral that helps your body maintain healthy blood pressure levels and helps your muscles contract, according to the Academy of Nutrition and Dietetics. It also aids with the breakdown of carbohydrates, and it is essential for building muscle and proteins. A cup of raw celery juice contains 670 milligrams of potassium, according to the USDA, which is 19 to 25 percent of the recommended dietary allowance (RDA) for men and women, respectively.
- Calcium: An essential mineral, calcium builds and maintains strong, healthy bones and teeth, and it’s vital for maintaining a strong skeletal structure, per the International Osteoporosis Foundation. Calcium also helps transmit information through your nervous system, and it aids in the dilation and constriction of blood vessels. The RDA for adult men and women up to age 70 is 1,000 milligrams of calcium a day. A cup of celery juice contains 99 milligrams, or 10 percent of the RDA.
- Vitamin K: Vitamin K supports blood coagulation, making it essential for the healing of wounds and bruises, per Mount Sinai. Vitamin K also helps your body use calcium, making it important for maintaining healthy bones and teeth. A one-cup serving of raw celery juice contains about 100 percent of your RDA of vitamin K.
- Folate: Folate, one of the B vitamins, helps your body break down, produce and use proteins. The RDA for folate for adults is 400 micrograms, according to the National Institutes of Health. Each cup of celery juice contains nearly 78 micrograms of folate, or 2 percent of your RDA.
11 Incredible Celery Benefits
Celery is a powerful vegetable that helps to lower cholesterol levels and arthritis pain. It can also quicken weight loss, protect against oxidative damage, and lower high blood pressure. Including celery stalks in your diet can promote your overall health as it is rich in vitamin C.
What is Celery?
Celery is a plant of the Apiaceae family and is consumed as a vegetable. It has long fibrous stalks that are generally eaten as a snack for its low-calorific value. It can be found throughout the world and is an integral part of certain cuisines. It is most commonly found in soups and salads, or as a garnish to certain dishes.
The origins of celery most likely trace back to the Mediterranean and North African areas, since what is believed to be a rudimentary variety of species of celery was found in King Tut’s tomb, and a plant closely resembling it is referenced multiple times in Mediterranean myth and history. The plant is now cultivated globally and is a part of every cuisine from America and Ireland to Japan and Australia.
Celery leaves are very helpful in improving your overall health. Photo Credit:
According to the USDA National Nutrient Database, 100 g of raw celery contains minerals such as calcium, magnesium, iron, zinc, and potassium. The vitamins in celery include vitamins A, K, C, E, and the B vitamins (thiamin, riboflavin, folic acid, vitamin and vitamin B6). It mostly made up of water, fiber and some carbs.
Carbs and Calories in Celery
One medium stalk of celery, of about 40 g, contains 5.6 calories and 1.19 g carbs. This makes it a universally loved low-calorie snack option.
You can add it to your salads or make a fresh glass of juice. It helps to keep you full for longer so that you do not reach for any unhealthy snacks.
The health benefits of celery include the following:
Lowers Cholesterol Level
A research study published in the Journal of Agricultural and Food Chemistry suggests that the fiber found in celery may help reduce artery-clogging cholesterol (called LDL or bad cholesterol).
The phthalides in these vegetables also stimulate the secretion of bile juices, which work to reduce cholesterol levels. Less cholesterol means less plaque on the artery walls and a general improvement in heart health. The fiber that is found in it also works to scrape the cholesterol out of the bloodstream and eliminate it from the body with regular bowel movements, further boosting cardiovascular health.
Reduces Blood Pressure
Celery contains organic chemical compounds called phthalides. These compounds can lower the level of stress hormones in your blood. More so, celery seed extracts have shown antihypertensive properties, which means they can help to regulate high blood pressure.
Also, a 2009 study revealed that celery has hypolipidemic effects on your body that allow your blood vessels to expand, giving your blood more room to move, thereby reducing pressure. It also contains potassium, which is a vasodilator and helps in reducing blood pressure. When blood pressure is reduced, it puts less stress on the entire cardiovascular system and reduces the chances of developing atherosclerosis or suffering from a heart attack or stroke.
Prevents Urinary Tract Infections
Celery seeds help in the elimination of uric acid because it is commonly used for its diuretic properties, meaning that it stimulates urination. Therefore, it is good for people with bladder disorders, kidney problems, cystitis, and other similar conditions. The seeds also assist in preventing urinary tract infections in women.
There is also evidence showing that celery extract has antibacterial effects as well which has further potential to prevent UTIs.
A research study titled “Fruit and Vegetable Intake in Relation to Lower Urinary Tract Symptoms and Erectile Dysfunction Among Southern Chinese Elderly Men” claims that celery helps in reducing UTI symptoms in men as well.
Lowers Arthritis Pain
Celery is great for people suffering from arthritis, rheumatism, and gout. It has anti-inflammatory properties that help reduce swelling and pain around the joints. Celery extracts, which contain 85% 3-n-butylphthalide (3nB), are effective in giving relief from arthritis and muscular pains.
Because celery acts as a diuretic, it helps remove uric acid crystals that build up around the body’s joints that can add to the pain and discomfort.
Celery contains phthalides, flavonoids like luteolin, and polyacetylenes.
A study conducted at the Molecular Biology and Lung Cancer Program, Lovelace Respiratory Research Institute, USA suggests that luteolin has cancer-fighting properties. Celery also contains coumarins that enhance the activity of certain white blood cells, which can effectively stave off cancer as well.
In another study led by Gao, LL et al. it was found that that celery seed extract exerts anti-proliferation and effect against gastric cancer and its use may induce apoptosis or programmed cell death. These antioxidant components seek out free radicals and neutralize them before they can cause conditions such as cancer.
Boosts Immune System
Rich in vitamin A and C as well as antioxidants, celery greatly boosts the immune system and makes it more active and efficient. Eating this vitamin C rich vegetable regularly can reduce your risk of catching a common cold, as well as protect you against a variety of other diseases.
Reduces Asthma Symptoms
Vitamin C present in celery prevents free radical damage and also has anti-inflammatory properties that lessen the severity of inflammatory conditions like asthma.
Evidence from the Journal of the American Medical Association suggests that vitamin C may have “a protective effect on the airways of patients with exercise-induced asthma.”
Prevents Oxidative Damage
Eating celery regularly protects your organs from oxidative damage and helps to avoid diseases of the kidney, pancreas, liver, and gallbladder.
As per a study published in the Phytotherapy Research journal in 2019, the active ingredients in celery have shown hypolipidemic, antidiabetic, and hypotensive properties. This means that including these crunchy stalks in your diet can help you manage diabetes.
Celery contains high levels of calcium and magnesium; two minerals that have been shown to significantly reduce anxiety and perceived stress. Additionally, calcium plays an important role in triggering the release of neurotransmitters, which allow the brain to communicate with the body.
Celery also contains coumarins, which studies have shown to have potential in treating several neurodegenerative disorders including Alzheimer’s, Parkinson’s, epilepsy and more.
Drinking celery juice before meals may help reduce your weight. It is very low in calories and is also filling due to its high fiber content. Therefore, it can help reduce the tendency to overeat and help you keep the weight down without feeling hungry all the time!
How to Select and Store Celery?
Celery is readily easily available in markets all over the world. Choose a firm stalk that is green in color, has no discoloration, and has fresh and crisp leaves.
If you have bought celery bundles and want to keep them for future use, then put them in a zip lock bag. Store it in the refrigerator and use the stalks within 5-7 days. Make sure you do not freeze it or it will lose its crispiness.
How to Use Celery?
Celery can be used in many culinary preparations. Some of them are mentioned below.
- Salad: Add chopped stalks to vegetables or meat of your choice. Add salt and crushed pepper to the salad. For the dressing, drizzle lime juice and olive oil.
- Fruit salad: Mix sliced apples and nuts such as peanuts, raisins, etc. with chopped celery in a bowl. Mix orange juice with mayonnaise and drizzle it over the mixture.
- Ants on a log: Cut celery stalks into half vertically, spread peanut butter on the sticks and then sprinkle raisins on them.
- Soups: Add celery stalks and leaves to soups, gravies, etc. as per your choice.
Can you Freeze Celery?
You can easily freeze celery. If you have leftover sticks from your last shopping trip and you do not plan to use them anytime soon, it is best to keep them. The only catch here is that frozen stalks won’t have the same crisp texture as the fresh ones. You can definitely use it in soups, sauces, casseroles, and stews.
Health gurus advocate eating fresh, seasonal vegetables but if you want to enjoy your celery all round the year, then follow these steps to know how to freeze celery like a pro.
Clean the celery: Wash the sticks thoroughly under tap water. Make sure you separate the stalks and clean so that all the dirt is removed properly.
Blanch the celery: Most people skip this step as they intend to use celery in a couple of months. But you can absolutely blanch the stalks to keep them for longer. Just make sure to pat the celery dry after you blanch it.
Freeze for a brief time: Spread the stalks on a baking sheet and freeze for a couple of hours.
Pack and store: Now remove the stalks and add them to a zip lock bag or a vacuum seal pouch and store in a freezer. You can also stick a label with the date on which you store the celery to ensure that you do not use it after a long time.
Word of Caution
The seeds of this vegetable contain volatile oils, flavonoids, coumarins, and linoleic acid, and are therefore not good for pregnant women because they may cause contractions in the uterus. If you are pregnant, check with your doctor before making any major changes to your diet. Other than that, eat as many of those crunchy, green, and healthy stalks as you can!
Celery nutrition facts
Selection and storage
Celery, also known as smallage, can be available in the markets during all the seasons. Its tender leaves and stems more sought after items than roots and seeds in cooking. To prepare the dry herb (dry leaves), its top 6 to 8 inches of growth harvested just before blooming.
In the store, buy fresh leaves and stem featuring bright green color and crispy in appearance. Avoid any slump, shriveled stems, dry, yellow, and spoiled leaves since they are out of flavor.
At home, its stems can stay fresh for up to a week inside the refrigerator. Wrap in paper towel and place inside a zipped bag. Use the leaves while they are fresh to enjoy their strong aromatic flavor.
Celeriac (Apium graveolens, Rapaceum Group) is the turnip-like root plant closely related to and has similar growth habit and general appearance of celery. Its tuber features thick gray-brown outer coat but white, aromatic flesh inside. The root celeriac, used as a vegetable, is quite popular in the United Kingdom.
Celery seeds usually employed either as whole seeds or powdered (ground), and mixed with salt to prepare “celery salt.”
Preparation and serving methods
Celery stem stir-fry with cashew.
Photo courtesy: lobstestew
Photo courtesy: kramerhawks
Wash its leaves and stem in cold water to remove any surface dirt, fungicide, and pesticides. Since the herb is high in fiber contents, remove its tough stem ends and chop stem and leaves closely to cook thoroughly. Its leaf tops, root, as well as stalks, are being used in cooking in the European, and Asian cuisine.
To prepare the root celeriac, trim off its top and base ends. Peel the outer tough skin using a paring knife. Cut into cubes or slice it and rinse soon in lemon or orange juice to prevent discoloration (oxidization).
Here are some serving tips:
Fresh leaf, root, and stalks used in salads, and stews.
The herb is used as a garnish in a variety of recipes. It blends well with other complementing vegetables like potato, carrot, beans, and poultry.
Fresh leaf as well root has been used in the preparation of soups and sauces.
Wild celery has been used in medicines to reduce blood pressure, to relieve indigestion and as an anti-inflammatory agent. It also used as a diuretic to remove excess water from the body.
The essential oils in the celery seeds, leaves, and root have been employed as carminative, emmenagogue, galactagogue (help breast milk secretion), nervous system ailments such as headaches and nervous irritability.
The herb has also been claimed to be useful in the treatment of rheumatism and gouty conditions. (Disclaimer)
The herb, especially wild celery can cause severe anaphylactic reactions in some sensitive individuals. Pregnant women should not eat it. People on diuretic medications and anticoagulant medications should use this herb sparingly.
Its stalks also have very high quantities of soluble as well as insoluble fiber contents. Eating recipes with too much of fiber content may cause stomach pain, indigestion, bloating, and often complicates existing constipation condition. (Medical disclaimer).
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USDA – Nutrient Database for Standard Reference.
Dietary, Functional, and Total fiber-National agricultural library, USDA-pdf.
Celery is an excellent source of vitamin C which helps fight free radicals and protect our cells from damage.
Celery is a vegetable that’s grown in bunches with individual stalks. While the stalks are traditionally consumed most often, celery greens at the top are also edible. Celery juice in particular has a reputation for being especially healthy, and for good reason too! It’s extremely hydrating and packed with vitamins and minerals. Its high water content helps with inflammation and can even help decrease bloating!
Health Benefits of Celery:
Celery is a great vegetable to incorporate into your diet! You can find celery in both the Stripped Green Smoothie and Stripped Green Juice for several reasons; the flavor, water richness, antioxidants, and anti-inflammatory compounds all make this vegetable a superstar. Celery is also a great source of vitamin C, which we know helps fight free radicals and protect our cells from damage. Since celery contains a unique type of fiber, pectin, it’s great for our digestive systems as well. Celery’s vitamins and minerals coupled with antioxidants found in celery are also great for general cardiovascular health!
Nutrient Breakdown of Celery:
*Per 1 cup, 100g
How To Use:
Celery is great when used raw as a snack, in salads, smoothies or juices. You can also saute it for soups, skillet meals, or stews. You of course can always enjoy it the classic way with celery sticks with almond butter smeared on top with dark chocolate chips or goji berries!
The Salad That Will Make You Love Celery And Olives
Good Morning Juice
Best Vegetarian Nut Loaf
Celery is one of several vegetables that is able to regrow once planted, try growing your own!
Some people may be allergic to celery and experience an oral allergy syndrome where one may have an itchy throat, nose, or ears. Celery may also be an allergen food for some and cause anaphylactic shock. The former, oral allergy syndrome, is not as severe as an attack and can be moderately tolerable for some.
Best Vegetarian Nut LoafThe Stripped Green Smoothie