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Benefits of Celery

celery and cranberry

Celery is a well known, strong tasting vegetable that is low calorie and mostly made of water. Celery is part of the carrot and parsnips family, plants that have flowers. This includes parsley, caraway, and dill. Celery has long, green, fibrous stalks bunched together at the root with leaves at the top. We often find it on every popular vegetable try alongside dips, however, consuming celery as part of a healthy, well-balanced diet, may provide a range of health benefits. 

Health Benefits of Pineapple

Although the celery stalk is mostly water, it packs a fair amount of nutritional benefits such as Vitamin K, Vitamin A, Vitamin C, and Folate. Celery also contains potassium and calcium which are important for heart health. It is also full of insoluble fiber which can increase the feeling of fullness and aid in weight loss and also help promote regularity.

Here are some health benefits:

  • Phytonutrients found in celery have been shown to act as smooth muscle relaxants. As a result, this relaxation around surrounding blood vessels allows them to expand and result in lowering blood pressure. 
  • Celery has antioxidant and anti-inflammatory nutrients that can help protect the digestive tract by providing the stomach with special benefits. The pectin-based polysaccharides found in celery can help improve the integrity of the stomach lining, lowering risks for stomach ulcers
  • Celery is also loaded with antioxidants that can help prevent oxidative stress which contributes to cancer

Nutrition Information in 1 serving- 1 cup has 16 calories, 3 g of carbs, 1.40 g of fiber, 0.70 g of protein, and 0g of fat

Best Uses of Celery

Raw celery is crunchy and usually contains more nutrients than cooked celery. However, steaming celery is also a healthy way to retain most of its nutrients more significantly than boiling celery. The flavor is mild, earthy, and has an herby taste.

egg salad and celery

Diet Friendliness Chart

Diet FriendlinessYesNo
Gluten Freex 
Dairy Freex 
Low Caloriex 
Allergy Friendly x
Low Carbx
Note: Allergy to celery seems to be linked to people with seasonal hay fever to pollen. This is called a cross-reaction occurring at certain times of the year. In severe cases, celery allergies can cause anaphylactic shock.

Cook Time-Celery can be eaten raw, however, if you decide to cook celery, you can simmer sliced celery on low medium heat in cooking liquid for 5 to 10 minutes. Larger pieces such as individual rib quarters will require about 10 to 20 minutes. Steaming celery can take about 10 to 20 minutes. If you saute small pieces of celery, you can cook them for about 5 to 7 minutes until the celery is tender.

History of Celery

Celery has been used for quite a long time and is native to the Mediterranean and the Middle East. In addition to being consumed, celery and celery seed extract has been used medicinally in China, India, Egypt, and Rome for inflammation such as gout and arthritis.

FAQ – About Celery

Why does my stomach bloat when I eat celery?

If eaten in excess, it can cause bloating or gas in some people. This is a result of the high levels of mannitol which is a compound linked to gastrointestinal problems.

How to Buy and Store Celery?

When picking celery, look for stalks that are tightly packed adn are crisp enough to snap easily. Avoid stalks with wilted leaves. Store celery in a plastic bag and place it in the crisper drawer of the refrigerator. If stored properly, it can keep for up to two weeks in the fridge.

Can you eat celery leaves?

Yes, most people discard the leaves, but they are also edible and have a lot of the celery flavor. 

Can you be allergic to celery?

Yes, celery allergic reactions can include mild symptoms such as itchy mouth and tongue to a runny nose. However, serious allergic reactions can cause anaphylactic shock.

Recipe Ideas for Celery

Add chopped celery to chicken salad

chicken salad wrap

Stir fry celery slices with protein

chicken stir fry

Simmer celery with carrots and onions for soup

chicken celery soup

Serve it a snack with nut butter and other nutritious ingredients

Here are some recipes with celery that we think you’ll enjoy:

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