Celery: A Crunchy Superfood with Surprising Health Benefits

• Written by Leena Khowal

  Reviewed by Nidhi Goyal

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When it comes to a crunchy, nutritious addition to your diet, celery is a true powerhouse. The benefits of celery are impressive, supporting digestion, reducing inflammation, and promoting heart health. For men, it includes improved hormonal balance and overall wellness. Packed with essential vitamins and minerals, it is an easy way to boost your health every day. Curious about its benefits and how you can incorporate it in your meals? From snacks to juices, soups, and garnishes, the possibilities are endless.

To know more about the surprising benefits of celery and how to include it in your diet, read the full blog!

What is Celery?

Celery (Apium graveolens Dulce Group or Apium graveolens var. dulce) is a cultivated plant from the species Apium graveolens, which belongs to the Apiaceae family. It has been used as a vegetable since ancient times.

Over the centuries, the original wild species has been selectively bred into three main cultivar groups: stalk celery (Dulce Group), valued for its fibrous edible stalks; leaf celery (Secalinum Group), grown for its flavorful leaves; and celeriac (Rapaceum Group), which is cultivated for its swollen root (hypocotyl, a part of the stem between the root and the true stem). Celery is distinguished by its long, ribbed stalks, leaves, and tiny white flowers that cluster in umbels.

Made up mostly of water (95%), celery is a low-fat vegetable that is rich in vitamin K. It is often enjoyed fresh in salads, cooked in soups and stews, or juiced. The seeds of the celery plant have a robust, aromatic flavour and are commonly used as a spice or turned into celery salt. However, it can also trigger allergic reactions in some individuals.

Celery has both medicinal and culinary contexts, as well as symbolic representations. Evidence suggests that celery was cultivated in Ancient Greece and was incorporated into ancient Egyptian funeral garlands. Today, celery remains a popular choice worldwide.

What is Celery Stick?

The long, crispy edible part of the celery is called the celery stick. These are the individual ribs and sticks taken from the bunch of celery.

Botanically, a celery stick is an individual stem of the plant. However, in culinary contexts, the term "celery stick" is often used interchangeably with "celery stalk" to refer to the entire stalk of the plant.

Nutritional Value Of Celery

Celery is composed of nearly all water, just like most vegetables. Key nutrients found in celery are carbohydrates, followed by protein, and trace amounts of fat.

Celery is a good source of:

• Calcium
• Vitamin A
• Vitamin C
• Vitamin K
• Potassium
• Folate.

A cup of chopped celery has the following nutrients:

• Carbohydrates: 3 grams
• Fibre: 1.6 grams
• Sugar: 1 gram
• Calories: 14
• Protein: Less than 1 gram
• Fat: Less than 1 gram

Benefits Of Celery

Celery isn’t just a crunchy snack; its stalks and leaves are packed with nutrients. Let’s explore the top celery benefits for your health.

Protects Heart

Celery is low in sodium, making it ideal for those with high blood pressure or heart concerns. Its stalks are rich in nutrients that support heart health and regulate blood pressure. Key components include:

• Apigenin: Reduces swelling in blood vessels.
• Magnesium: Helps keep your heart steady.
• Phthalides: Improves blood circulation.
• Potassium: Aids the kidneys in removing extra sodium.

Fights Inflammation

Celery contains antioxidants, such as flavonoids and polyphenols, that may help reduce inflammation linked to blood clots, heart disease, and hardened arteries.

Promotes Dental Health

Chewing celery stimulates saliva, which helps neutralise cavity-causing bacteria. It also provides:

• Antioxidants: Reduce gum inflammation and bleeding.
• Vitamin A & C: Support teeth and gum health.

Supports Healthy Blood & Bones

With vitamin K and folate, celery promotes blood clotting, strong bones, and healthy red blood cells.

Aids Digestion

Celery has insoluble fibre that adds bulk to stool, easing bowel movements. Its complex carbohydrates also promote gut health.

If you experience gastrointestinal issues, it’s essential to consult a gastroenterologist to identify the root cause and receive appropriate treatment. Additionally, having a health insurance plan can give you peace of mind, helping manage medical expenses and ensuring timely access to specialist care whenever needed.

Source of Hydration

Comprising 95% water, celery helps prevent dehydration. Enjoy it raw, in celery sticks, or in infused water, though juicing reduces fibre content.

Ways to Eat Celery: From Soups to Snacks

Celery is a versatile vegetable that can easily be incorporated into your diet in many delicious ways. Its crunch and flavour enhance salads, soups, stews, and snacks. In the following section, we will share two tasty recipes that showcase how you can enjoy celery in your meals. These recipes are simple yet delicious and add nutritional value.

Celery Soup

Make a delicious, comforting celery soup with just a few ingredients. Sauté diced onion and chopped garlic in olive oil, then add sliced celery, potatoes, broth, water, and spices. Simmer until the potatoes are tender, then blend until smooth, then stir in sour cream or a non-dairy alternative. Serve hot, garnished with fresh herbs and crispy celery leaves. Prep time is 15 minutes, cooking time is 20 minutes, and the total time it takes is 35 minutes.

Braised Celery

Braised celery is a simple dish. Start by slicing celery diagonally into 1-inch pieces. Next, sauté the celery in butter with salt and pepper over medium heat until tender. Next, add broth, cover, and simmer for about 5 minutes. Uncover and cook for an additional 5 minutes to reduce and caramelise the liquid. Finally, season to taste, garnish with chopped celery leaves, and serve.

Celery adds a delicious and nutritious twist to everyday dishes. If you are looking to include it more effectively in your meals, consulting a dietitian can be a great idea. With a health insurance plan that offers OPD coverage, you can easily access expert consultations without stressing over the cost, helping you stay proactive and confident in your health journey.

>> Read More: Explore The Health Benefits of Superfoods

Final Words

Celery is a versatile and nutritious vegetable with numerous health advantages. It's a rich source of vitamins, minerals, and antioxidants that support heart health, reduce inflammation, and aid digestion. Its high water content makes it an excellent source of hydration. Incorporating celery into a diet can enhance both culinary experiences and overall well-being, making it a valuable addition to a balanced diet.

Celery also promotes dental health by stimulating saliva production and providing essential nutrients for gums and teeth. “Its low calorie and fat content make it an excellent choice for those looking to maintain a healthy diet.

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