🌟 Overview
Celery is a low-calorie, high-fiber vegetable that belongs to the Apiaceae family, along with carrots, parsley, and fennel. Known for its crisp texture and refreshing taste, celery is often overlooked as just a salad garnish — but it’s packed with powerful nutrients and unique plant compounds that support whole-body health.
🧬 Nutritional Profile (Per 1 cup chopped – Approx. 101g):
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Calories: 14
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Water: ~95%
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Fiber: 1.6g
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Vitamin K: 37% of Daily Value (DV)
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Vitamin A: 9% of DV
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Folate (Vitamin B9): 9% of DV
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Potassium: 8% of DV
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Vitamin C, Calcium, Magnesium: Small amounts
💚 Health Benefits of Celery
1. Hydration Boost
Celery is made up of over 95% water, making it excellent for hydration. This water content, along with electrolytes like potassium and sodium, supports fluid balance and cellular function.
2. Supports Digestion
The fiber in celery adds bulk to stools and promotes regular bowel movements, aiding in overall digestive health. Celery also contains a compound called apiuman that supports the stomach lining and may help prevent ulcers.
3. Anti-Inflammatory Effects
Celery contains phytonutrients such as flavonoids and polyphenols, including luteolin and apigenin, which have been shown to reduce inflammation in the body — key for managing chronic diseases.
4. Heart Health
Celery’s phthalides are plant compounds that may help lower blood pressure by relaxing blood vessel walls and improving blood flow. Potassium also contributes to heart rhythm regulation and sodium balance.
5. Weight Loss & Satiety
Very low in calories and rich in fiber and water, celery helps increase fullness without adding extra calories, making it ideal for weight management.
6. Lowers Cholesterol
Studies have shown that a compound in celery called 3-n-butylphthalide (3nB) can reduce LDL (“bad”) cholesterol levels and improve overall lipid profiles.
7. Improves Liver Health
Celery has been found to reduce fat buildup in the liver and enhance liver enzyme function, which helps in detoxifying harmful substances from the body.
8. Rich in Antioxidants
Celery contains at least 12 different antioxidants, including vitamin C, beta carotene, and manganese. These protect cells from oxidative stress and reduce the risk of chronic illnesses.
9. Blood Sugar Regulation
The fiber and antioxidants in celery help moderate blood sugar levels by slowing down the digestion and absorption of carbohydrates.
10. May Help Prevent Cancer
Flavonoids in celery, particularly luteolin, have shown potential in inhibiting the growth of cancer cells in laboratory studies, especially for breast and pancreatic cancer.
🥗 How to Use Celery
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Raw: Add to salads, smoothies, or snack with hummus or peanut butter.
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Cooked: Stir into soups, stews, casseroles, and stir-fries.
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Juiced: Celery juice has become popular for gut health and detox purposes.
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Herbal: Celery seeds are used for their diuretic and anti-inflammatory effects in natural medicine.
📌 Final Thoughts
Celery is far more than just a crunchy snack — it’s a nutrient-dense vegetable with impressive anti-inflammatory, heart-protective, and digestive benefits. Including celery in your daily diet can help boost hydration, support weight management, and reduce the risk of several chronic diseases.
