Celery, a vegetable often overlooked as a mere garnish or appetiser, is actually a nutritional powerhouse packed with numerous health benefits. This low-calorie, nutrient-dense vegetable has been recognised for its anti-inflammatory, antioxidant, and digestive health properties. By incorporating celery into your diet, you can experience significant improvements in various aspects of your health, from heart function to digestion.
What is Celery?
Celery is a marshland plant that belongs to the Apiaceae family, which also includes vegetables like carrots, parsnips, and parsley. It is characterised by its:
- Long, firm, and pale green fibrous stalks
- Edible leaves
- Mild, earthy, and slightly peppery flavour
- Versatility in various cuisines, consumed raw or cooked
- Nutrient density despite its low calorie count
Celery’s unique combination of nutrients and its adaptability in different dishes make it a valuable ingredient in a healthy diet.
Nutrition Value of Celery
| Nutrient | Amount per 100 g serving |
|---|---|
| Calories | 6 kcal |
| Protein | 0.4 g |
| Fat | 0.2 g |
| Carbohydrates | 0.7 g |
| Fibre | 1.2 g |
| Vitamin A | 3% of the Daily Value (DV) |
| Vitamin C | 10% of the DV |
| Vitamin K | 25% of the DV |
| Potassium | 256 mg |
| Folate | 10% of the DV |
| Manganese | 5% of the DV |
| Magnesium | 3% of the DV |
| Iron | 2% of the DV |
| Sodium | Low |
Health Benefits of Eating Celery
Celery is more than just a crunchy addition to salads—it’s a powerhouse of nutrients with a wide range of health benefits. From promoting digestion and reducing inflammation to supporting heart health and hydration, this humble green stalk deserves a regular place in your meals. Whether eaten raw, juiced, or cooked, incorporating celery into your diet can be a simple and delicious way to boost your overall well-being.
Let’s explore the top health advantages of adding celery to your daily routine. 🥬
1. Supports Digestive Health
Celery is an excellent source of both soluble and insoluble fibre, which play crucial roles in maintaining a healthy digestive system. The fibre in celery helps regulate bowel movements, reducing the risk of constipation and promoting smooth digestion. Additionally, studies have shown that celery extract can protect the digestive mucosa and guard against gastric ulcers due to its phytonutrient content.
2. Reduces Inflammation
Celery contains various anti-inflammatory compounds, such as flavonoids like apigenin, luteolin, and quercetin. These phytonutrients work to suppress inflammation in the body, making celery potentially beneficial for individuals with inflammatory conditions like arthritis. Incorporating celery into your diet may help reduce inflammation and promote overall health.
3. Lowers Blood Pressure
Celery contains phthalides, which relax the tissues in artery walls, promoting healthy blood flow and reducing blood pressure. Additionally, celery is rich in potassium, magnesium, and fibre, all of which contribute to regulating blood pressure. By including celery in your diet, you may be able to manage your blood pressure and reduce your risk of cardiovascular issues.
4. Promotes Hydration
Celery is composed of about 95% water, making it an excellent hydrating food. Its high water content helps maintain fluid balance in the body and can prevent dehydration. This hydrating property is especially beneficial for maintaining energy levels and supporting overall health. By snacking on celery or adding it to your meals, you can increase your water intake and promote hydration throughout the day.
5. Aids in Weight Loss
Celery is low in calories but high in fibre and water content, making it a filling and satisfying food. Two medium-sized stalks of celery contain only about 15 calories and provide approximately 2 g of dietary fibre. This fibre absorbs water in the digestive tract, making you feel fuller for longer and helping to curb cravings.
6. Rich in Antioxidants
Celery is a good source of antioxidants, including flavonoids and other phytochemicals. These antioxidants help combat free radicals, which can damage body cells and lead to inflammation and various diseases. By consuming celery regularly, you can reduce your risk of developing conditions such as cancer, arthritis, diabetes, and Alzheimer’s disease.
7. Improves Skin Health
Celery contains antioxidants and vitamins, particularly vitamin A, which are essential for maintaining skin health. Vitamin A plays a crucial role in strengthening immunity, promoting better eye health, and supporting healthier skin. Moreover, the hydrating properties of celery help keep your skin moist and protected from environmental stressors.
8. Boosts Immune System
Celery is rich in vitamin C, which is a powerful antioxidant that prevents free radicals from damaging organs and enhances overall immunity. Additionally, celery contains folate, which is important for the development and health of cells, as well as other essential vitamins and minerals like vitamin K, calcium, and magnesium.
Ways to Incorporate Celery into Your Diet
There are numerous ways to include celery in your daily meals and snacks.
- Snacks: Pair celery sticks with hummus, peanut butter, or cream cheese.
- Soups & Stews: Add chopped celery to enhance flavour and texture.
- Smoothies: Blend with fruits and greens for a hydrating drink.
- Salads: Slice raw for a crunchy, fresh component.
- Stir-fries & Braises: Add to warm dishes for subtle flavour and nutrients.
- Stuffed Celery: Fill with nut butters or soft cheeses for a quick snack.
| Quick Recipe: Ingredients: 2 celery stalks (chopped) 1 ripe avocado 1 banana 1 cup spinach Splash of almond milk Squeeze of lemon juice Optional: chia seeds (for topping) Instructions: Blend all ingredients until smooth. Top with chia seeds and enjoy a fibre-rich, vitamin-packed breakfast smoothie! |
Side Effects of Eating Celery
Although celery is generally a healthy addition to your diet, consuming it in excess may lead to some unwanted side effects.
- The compound mannitol, found in celery, can cause bloating and gas in some individuals. Mannitol may also contribute to dehydration and disrupt sodium levels in the body if consumed in large quantities.
- If you are taking blood-thinning medications, it is crucial to consult your doctor before adding celery or celery root to your diet, as its high vitamin K content may interact with your medication.
- In rare cases, some people may experience allergic reactions to celery, particularly to celery root rather than the stalks.
Conclusion
In conclusion, celery is a nutritious and versatile vegetable that offers a wide range of health benefits. Celery’s anti-inflammatory and antioxidant properties can help protect your cells from damage and inflammation. Additionally, celery’s low calorie count and high water content make it an excellent choice for weight management and staying hydrated. Overall, adding celery to your meals and snacks is a simple yet effective way to boost your overall health and well-being.
Expert Quote
“Crunch into wellness—celery’s simple stalk holds powerful benefits for the body, from soothing inflammation to fueling hydration.”
– Dr. Kavya Rejikumar
FAQs
Celery is rich in fibre, antioxidants, and phytonutrients, which help reduce inflammation, support heart health, and aid digestion.
Yes, it is generally okay to eat celery every day due to its low calorie and high nutrient content, but excessive consumption may cause bloating or gas.
Yes, celery can be eaten raw and is often used in salads, dips, and as a crunchy snack.
Celery is used for its culinary value in salads, soups, and smoothies, as well as for its health benefits, including reducing inflammation, managing blood pressure, and supporting digestive health.
Celery can be:
1. Eaten raw with dips
2. Steamed or sautéed
3. Added to juices and smoothies
4. Used in soups, stews, or stir-fries
5. Celery leaves are also nutritious and best used fresh.
While direct research is limited, celery’s antioxidant and anti-inflammatory properties may help support liver function, especially when combined with liver-friendly foods like barley and chicory.
Celery contains a compound called 3-n-butylphthalide (BuPh), which may have a calming effect on the central nervous system, potentially aiding in better sleep.
There is no specific evidence that celery directly promotes hair growth, but its rich nutrient profile, including vitamins and minerals, can support overall health, which may indirectly benefit hair health.
Avoid or limit celery if:
1. You have a celery allergy
2. You’re taking blood thinners (due to high vitamin K)
3. You experience bloating or digestive discomfort
No.
1. Celery belongs to the Apiaceae family.
2. Coriander (Cilantro) belongs to the Parsley family.
3. Both are distinct in taste, appearance, and usage.
References
- Kooti, W., & Daraei, N. (2017). A Review of the Antioxidant Activity of Celery (Apium graveolens L). Journal of Evidence-Based Complementary & Alternative Medicine, 22(4), 1029–1034. https://doi.org/10.1177/2156587217717415
- Yan, J., Yang, X., He, L., Huang, Z., Zhu, M., Fan, L., Li, H., Wu, L., Yu, L., & Zhu, W. (2022). Comprehensive Quality and Bioactive Constituent Analysis of Celery Juice Made from Different Cultivars. Foods, 11(18), 2719. https://doi.org/10.3390/foods11182719
- Elif Çil (2021). A popular functional food: celery (Apium graveolens L.). 2nd International Congress of the Turkish Journal of Agriculture – Food Science and Technology. [online] Available at: https://www.researchgate.net/publication/356528542_A_popular_functional_food_celery_Apium_graveolens_L.
- Malhotra, S.K. (2006). 18 – Celery. [online] ScienceDirect. Available at: https://www.sciencedirect.com/science/article/abs/pii/B978184569017550018X.