Celery is a super vegetable

Celery is a super vegetable
Picture: Giordano Aita | Dreamstime
Victoria Mamaeva
Pharmaceutical Specialist

Celery is a versatile vegetable, as nearly all of its parts can be eaten in one way or another, whether it be the fibrous stalk, green leaves, or seeds.

Some savor it raw and use it in their salads. Others like to add it to their soups, stews, and stir-fries.

Celery leaves serve as a fresh seasoning for soups or stews and add a savory taste reminiscent of black pepper. It is also easy to consume dried. It turns into a dried herb that can again be used in a variety of dishes to enhance the flavor. Fish or meat with dry celery seasoning is a popular dish in several cuisines around the world. Even its seeds are very useful. An oil is extracted from them, which is widely used in perfumery.

Nutritional value

Celery is a very healthy vegetable that mainly consists of water and dietary fiber. It is a low-calorie food that is incredibly rich in antioxidants.

Picture: Ian Andreiev | Dreamstime

It is loaded with a number of important vitamins such as vitamin K, vitamin A, vitamin B2, vitamin B5, vitamin B6, folic acid, vitamin C and vitamin E. Minerals such as calcium, potassium and sodium are also found in high amounts in celery.

Below is a list of all the nutrients found in 100g of celery:

  • Dietary fiber – 1.6g
  • Fat – 0.1g
  • Proteins – 0.8 g
  • Carbs – 3.5g

Benefits of celery

As shown above, celery is loaded with important vitamins and minerals, making it one of the healthiest vegetables to have in your kitchen. Below are the specific health benefits you can get by adding celery to your meals.

Antioxidant and anti-inflammatory agent

Celery is rich in antioxidants that fight inflammation and cellular damage known to cause premature aging.

Cashews are a delicious and nutritious nut from South America
Cashews are a delicious and nutritious nut from South America

It also regulates blood flow in the body and optimizes blood pressure. Quercetin is a type of flavonoid found in celery that reduces inflammation.

Nutrient storage

Celery is a treasure trove of many essential nutrients that your body needs on a daily basis for its ideal functioning. It contains vitamin A, which is essential for boosting the immune system, improving vision, healthy skin, and conditions associated with aging.

Celery is also rich in vitamin K, which increases bone density and promotes blood clotting. Optimal bone density may mean less risk of fractures. If you’ve been prescribed blood thinners, it’s even more important for you to make sure your vitamin K levels don’t drop.

Picture: Alexandr Bazhanov | Dreamstime

Celery is rich in folic acid. It helps cognitive development and performance. A lack of folic acid in the diet has been linked to problems such as memory loss and fatigue. It is also important for the development and health of the fetus.

Celery is a good source of potassium, which helps in maintaining muscle mass and healthy heart function. It helps to control your blood pressure to avoid unwanted fluctuations with it. In addition to several other important vitamins and minerals, other nutrients such as vitamin C, vitamin B, magnesium, and calcium are also present.

Improves digestion

Celery is very rich in dietary fiber, which is directly responsible for intestinal health. A diet rich in fiber makes you fuller and makes you feel full for longer periods of time.

Figs are one of the most ancient cultivated plants
Figs are one of the most ancient cultivated plants

This ensures that you don’t snack often, which means you’re actively reducing your calorie intake. It also increases the size and smoothness of your stool, thereby improving gut health.

Helps you lose weight

For the most part, celery is just water, which means that one stalk usually contains only about seven calories.

Plus, the fact that it’s high in dietary fiber means you feel full for a significant amount of time, cutting down on unnecessary meals on your part. Both of these facts greatly help to control the amount of calories consumed and help to lose weight.

Feijoa: the benefits of a subtropical berry
Feijoa: the benefits of a subtropical berry

Research has shown that chewing food plays an important role in satisfying hunger, just like the food itself. Chewing releases satiety hormones that make you feel full.


Celery is mostly water, which also makes it a very refreshing snack that will keep your body hydrated. Sufficient fluid is essential for the survival and well-being of your body.

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