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Whether in soups, vegetable trays, topped with peanut butter or added to a dish, most people have consumed celery in one way, shape or form. That’s a good thing because the benefits of celery — not to mention celery seed — begin with it being an excellent source of antioxidants and beneficial enzymes, in addition to vitamins and minerals, such as vitamin K, vitamin C, potassium, folate and vitamin B6.
Administered as an anti-hypertensive agent in folk medicine for centuries, celery continues to prove that there are many cardiovascular benefits. In fact, i pharmacological studies, celery demonstrates both antioxidant nutrients and anti-inflammatory activities that help improve blood pressure and cholesterol levels, as well as prevent heart disease.
Celery also provides dietary fiber — especially when you eat more than one cup at a time — that boosts digestion and weight loss. In addition, celery’s high percentage of water and electrolytes can prevent dehydration, and special compounds help celery act as a diuretic and reduce bloating. As a supplier of antioxidant flavonoids and polyphenol phytonutrients — such as phthalides — other significant benefits of celery include its ability to improve liver, skin, eye and cognitive health.
Celery Nutrition Facts
Most people choose to eat celery stalk, but the leaves and seeds of celery are also edible and beneficial. For example, celery leaves make a great addition to stir-fries and soups, so don’t shy away from leaf celery.
Celery seeds — which can be found either in whole seed form, extract form or ground-up — have impressive health benefits on their own, as they help to lower inflammation and to fight bacterial infections. In some parts of the world, celery is grown primarily for its beneficial seeds, which are actually a very small type of fruit. Celery seeds are commonly used as a spice when crushed and contain a special oily compound called apiol that is used as a flavoring agent and for its many medicinal uses.
Fresh celery benefits nutrition thanks to all the tremendous vitamins and minerals it contains.One cup of chopped raw celery (about 101 grams) contains approximately: (1)
- 16.2 calories
- 3.5 grams carbohydrates
- 0.7 gram protein
- 0.2 gram fat
- 1.6 grams fiber
- 29.6 micrograms vitamin K (37 percent DV)
- 453 international units (9 percent DV)
- 36.5 micrograms folate (9 percent DV)
- 263 milligrams potassium (8 percent DV)
- 3.1 milligrams vitamin C (5 percent DV)
- 0.1 milligram manganese (5 percent DV)
- 0.1 milligram vitamin B6 (4 percent DV)
- 40.4 milligrams calcium (4 percent DV)
- 0.1 milligram riboflavin (3 percent DV)
- 11.1 milligrams magnesium (3 percent DV)
All with some sugars, celery also contains some vitamin E, niacin, pantothenic acid, iron, phosphorus, zinc and selenium.
Top 10 Health Benefits of Celery
- Helps Lower High Cholesterol
- Lowers Inflammation
- Prevents or Treat High Blood Pressure
- Helps Prevent Ulcers
- Protects Liver Health
- Benefits for Weight Loss
- Boosts Digestion and Reduces Bloating
- Contains Anti-Microbial Properties that Fight Infections
- Helps Prevent Urinary Tract Infections
- May Help Protect from Cancer