Celery is a vegetable of the Apiaceae family. It is well known for its crunchy stalks, which people often consume as a low-calorie snack.
However, not only is it low in calories, but it has many other benefits why you should add it to your menu starting today!
Celery is also known as Apium graveolens. Other members of the flowering Apiaceae, or carrot, family, include parsnips, parsley, and the root vegetable, celeriac.
This green veggie is packed with antioxidants, vitamins and minerals such as vitamin C, K and B6.
Celery Nutrition Facts:
As we mentioned, it is a rich source of antioxidants. And it contains the following phytonutrients like phenolic acids, flavonols, dihydrostilbenoids, flavones, furanocoumarins
Vitamins and minerals: it is rich in vitamin K, and it also contains folate, vitamin A, potassium, and vitamin C.
Dietary fiber: This veggie is mainly water, but it is also a good source of dietary fiber. One cup of chopped celery (100 grams), equivalent to about two and a half medium stalks, contains 1.6 grams of fiber.
Health Benefits of Celery:
- Lowers Cholesterol Levels and Treats Blood Pressure
There is a component in celery called butylphthalide, which gives the vegetable its flavor and scent. But that’s not all it does — the compound also reduces bad cholesterol.
A study shows that the butylphthalide found in just four stalks of celery a day can reduce bad cholesterol (LDL) by up to 7 percent!
The blood pressure-lowering benefits of celery come from its seeds, which contain certain extracts that improve circulation, lower inflammation and help control blood pressure.
Celery seed extracts have anti-hypertensive properties that help reduce high blood pressure.
- Improves Digestion
Some people call it “crunchy water,” and this may be part of the reason it is so good for your digestive system.
The high water content, combined with the insoluble fiber in it, makes it a great tool for easy passage of stool.
*Note: because it has diuretic and cleansing properties, those with diarrhea should avoid eating it.
- Weight Loss Ally
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 to help regulate lipid (fat) metabolism.
One of the major benefits is that it’s so nutrient-dense. In addition, it means it provides antioxidants, electrolytes, vitamins and minerals like vitamin C, B vitamins and potassium – all with very little calories.
- 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.
- Detox Green Juice
2 celery stalks, chopped
1 small cucumber, chopped
2 kale leaves
1 handful spinach
Handful of fresh parsley or cilantro
1 lemon peeled
1 apple, seeded, cored and chopped
2 teaspoons chia seeds
Add all the above ingredients to a blender along with 1 cup chilled water. Add ice if desired. Blend until smooth.
If no pulp is desired, strain smoothie through a fine mesh strainer before drinking.
- Chicken Vegetable Soup
5 cups chicken broth
3–4 carrots, peeled
1 onion, chopped
3–4 celery stalks, chopped
1 zucchini, thinly sliced
3 organic chicken breasts
Sea salt and black pepper to taste
2 ounces raw cheese
Put the chicken and all the vegetables in a large soup pot and cover with cold water. Heat and simmer, uncovered, until chicken is throughly cooked.
Pour out the water and strain the chicken.
Chop the carrots, celery and onion and add to pot with broth and chicken. Season with salt and pepper to taste.
Continue to cook until vegetables are soft.
Top with cheese and serve.