Celery Nutrition Facts: Know Its Health Benefits For Your Body

In 2019, drinking celery juice became a huge trend as experts called it a detox juice. Fresh celery is considered a cleansing tonic for the body. It is also effective in encountering deficiencies.

It was first grown as an early spring and winter vegetable. Celery is a standard Mediterranean plant. It grows up to 1.6 ft (0.5 m) in height. Initially, celery was used as a medical herb because it has a sizeable dose of fiber along with minerals. Even steamed celery contains most of its extracts and maintains 83-99% of its antioxidants. Celery is a nutritious vegetable consumed in salads, stir-fries, and cooked dishes.

Since celery has high water content, it is good for hydration. Stir-fried celery has multiple vitamins and nutrients that make it a worthwhile meal. It is considered a good low-calorie, negative-calorie food. Some even consider it one of the best weight loss functional foods.

This crispy, long stalk is a member of the Apiaceae family. Celery is closely related to parsley, parsnips, and carrots. However, it is further subdivided into several types and forms. As in North America, 'Pascal celery' is cultivated, which is either white or red and mostly sold in parallel bunches. In Asia, the cultivation of ‘leaf celery’ is done, which has thin skin stalks and a stronger taste and smell. Whereas, in Europe, ‘celeriac' also known as 'root celery’ is cultivated, which is shaped like a large bulb and is white on the inside.

Today, if we think of celery, the picture of a green, crispy, long celery stalk comes to mind. Its richness in phytonutrients such as flavonoids, folate, vitamin A, vitamin K, minerals, and fewer calories is tagged to its name. However, that is not it, as with pros come cons, and with benefits come side effects.

Celery contains oxalate, which can lead to kidney stones in some people. Celery allergies are common in European countries, including Switzerland, France, and Germany, and other countries. It is also advised that if you have celery-mugwort-birch-spice syndrome allergies, you must reduce your intake of celery. Other risks of consuming celery in large amounts include gastrointestinal problems because of its high dietary fiber content, which may cause bloating and diarrhea. However, if you suspect any allergy symptoms, you should consult an allergist.

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Health Benefits Of Celery

Celery is a wonderful source of many vitamins, minerals, protein, complex carbohydrates, pantothenic acid, fiber, and other essential nutrients. It's also a great source of folic acid. Just one cup of raw celery accounts for 8% of your RDA recommended portion in your daily diet.

Apigenin, luteolin, and phenolics found in celery protect against oxidative damage to the beta cells of the pancreas. These flavonoids help in slowing down the progression of diabetes. Apigenin especially helps in preventing cataracts, retinopathy (blindness), and neuropathy (decreased sensations in hands and feet).

Celery is also high in antioxidants; quercetin helps increase glucose uptake in the liver and tonics insulin secretion to keep blood sugar levels from increasing. It also contains phytochemicals called phthalides. This element can help in increasing blood flow, and hence, it helps in regulating blood pressure. It is also good for your nerves as it helps calm them down.

Celery is high in polyphenols that are anti-inflammatory and protect against cardiovascular diseases. With a high content of potassium, fiber, and folate, eating celery results in lower blood pressure, lower cholesterol levels, and prevents inflammation respectively. It’s also low in sodium, which is enough for a heart-healthy diet.

Celery leaves are rich in vitamin A, which helps prevent age-related muscular degeneration, which is also a cause of vision loss. Along with vitamin A, it provides vitamins C and E that improve your eyes. Vitamin A also helps in maintaining healthy skin.

Rich sources of flavonoid antioxidants such as zeaxanthin, lutein, and beta carotene, celery antioxidants reduce cancer risk and boost immune-boosting functions. It prevents the spread of cancer cells and induces cell death.

Celery seed extracts, also known as L-3-n-butylphthalide, improve cognition and memory. It helps in preventing Alzheimer’s by inhibiting the process of neuronal degeneration in the brain.

Celery, when consumed in the right amounts, is very beneficial for digestive health. It protects the entire digestive system. Pectin-based polysaccharides in celery decrease instances of gastric ulcers and reduce constipation.

It has high water content and a genuine amount of soluble and insoluble fiber, which keeps the stomach healthy and improves the digestive tract on a regular basis. Ironically, celery helps in excretion of excess water from our bodies.

Celery extract also provides many benefits, like prevention of liver diseases, jaundice, rheumatic disorders, and urinary problems. In addition, it helps in treating fevers, asthma, vomiting, and other skin disorders.

Nutrient Profile Of One Cup Of Celery

Celery is a common vegetable that is found at most grocery stores, co-ops, or farmer’s markets. It naturally has saturated fat and has very minimal amounts of fatty acids. Despite being low in calories, it provides several micronutrients. Celery is a good source of many nutrients, like Vitamin A, C, K, potassium, and folate. However, excessive consumption of celery can cause bloating or gas in some people. One cup of chopped celery with about two to four medium-sized stalks is the recommended quantity per day. It has quite a high level of salt content.

One cup, 3.5 oz (100g), of celery contains 16 kcal of energy, 0.105 oz (3 g) carbohydrate, 0.0395 oz (1.12 g) of total fat, zero cholesterol, 0.074 oz (2.1 g) dietary fiber, 0.122 oz (3.46 g) protein, 0.002 oz (80 mg) sodium, 0.009 oz (260 mg) potassium, 0.001 oz (40 mg) calcium, 0.0003 oz (11 mg) magnesium, and 0.0008 oz (24 mg) phosphorus. It contains a few milligrams of manganese, zinc, copper, and iron. It also contains vitamin A, vitamin C, folate, vitamin K, beta-carotene, lutein, and zeaxanthin.

How to get the most nutrition from eating celery?

While eggs and spinach are getting most of the health accolades, celery is also one of the best vegetables that you can add to your diet. Not only the celery stalks but the seeds and leaves are also beneficial and edible. If you want to consume celery with all its nutrients, try it in different ways. However, to get most of the nutrition note the following nutrition information:

Eat celery that has upright, sturdy celery stalks. Celery has a sizeable dose of fiber. Chopped celery retains most of the vitamins and minerals for longer periods of time. Eat the leaves of celery, as celery leaves have the most calcium and vitamin C. Boil, fry, steam, or sauté celery and serve it with meats like turkey and chicken. Even steamed celery maintains 83-99% of its antioxidants.

Blend celery in a green smoothie with spinach, banana, and apple to add more nutrients to it. Also, one can simmer it with carrots and onion in chicken noodle celery soup. Make celery tea, and a few drops can improve your eye health.

Moreover, raw celery juice is very valuable for the nourishment of the optic system. It helps with detoxification.

Is celery healthier raw or cooked?

Comparing the wholesomeness of raw and cooked food is complicated, and it is very difficult to solve the mystery of which one of these contains more nutrition. However, it is consumed either way.

Celery can be steamed, baked, or cooked. If talking about consuming celery raw, its leaves and seeds contain many essential oils that include terpenes, 75-80% limonene, and sesquiterpenes like 10% beta-selinene and humulene. Celery raw has a low glycemic index of 35. However, cooking raises its bar to a value of 85. People mostly prefer eating it uncooked with dips as a snack.

Unlike some vegetables, steamed celery contains most of its nutrients and maintains 83–99% of its antioxidants as compared to uncooked ones. Also, celery becomes healthier when consumed cooked. Celery is a good source of antioxidants. It is also believed that its antioxidant capacity increases when microwaved, grilled, cooked in a pressure cooker, fried, or baked. However, one must not boil celery because it loses 14% of its antioxidant capacity.

Uncooked or cooked, celery adds texture, color, flavor, and nutrition to meals. To improve your nutritional intake, including celery as a part of an overall balanced diet is an excellent way.

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