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Celery Nutrition Facts

Celery leaves are used as an herb, while stalks are used in various culinary dishes. Antioxidants abound in celery. Flavonoids and vitamin C, as well as lunular and bergapten, are among the most well-known. These and other antioxidants aid in preventing oxidative stress, which is linked to cancer development. The phytochemical phthalides are abundant in celery.

It is typical for various plants, including Heracleum maximum, a North American native. Lomatium nudicaule is a species of Lomatium that is native to western North America. Seseli diffusum is an Indian native. Celery is a member of the Apiaceae family of vegetables, including carrots, parsnips, parsley, and celeriac.

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Carrots, parsnips, parsley, and celeriac are all members of the Apiaceae family, which also contains celery. The vegetable’s crunchy stalks make it a popular low-calorie snack, and it may provide a variety of health benefits. Celery fiber is suitable for the digestive and cardiovascular systems. Celery also includes antioxidants, which may aid in illness prevention.

This article looks at the possible health benefits of celery and the vegetable’s nutritional contents, and some ways to prepare it. The best method to learn to like celery is to try it raw. If you don’t like it raw, try cooking it with chicken, shrimp, or fish. Celery is abundant in nutrients, contains various necessary minerals and vitamins, and is low in calories.

Celery Nutrition Facts

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What Is Celery?

Celery is a crisp biennial plant that has been farmed in many ways for ages. Although it was initially grown for its supposed therapeutic properties, it has subsequently made its way into people’s daily diets worldwide. The plant belongs to the Apiaceae family, including dill, carrots, fennel, and parsley. Apium graveolens is the scientific name for the domesticated and widely cultivated plant. During the blooming season, celery has a cluster of stalks topped by green leaves and white flowers.

Health Benefits Of Celery

Celery and its seeds contain elements that may have various health benefits. It’s important to remember that celery contains just trace levels of these nutrients, and celery is unlikely to prevent or cure any ailment alone.

Preventing inflammation And cancer

In traditional Chinese medicine, celery includes apigenin, a plant component with anti-inflammatory, antibacterial, antiviral, and antioxidant properties. It might also have some characteristics. A reliable source that aids in the fight against cancer.

Lab experiments have demonstrated that apigenin may contribute to apoptosis, a type of programmed cell death, which could make it effective as a cancer treatment, according to the authors of a 2016 review trusted Source. In 2015, researchers discovered that apigenin and apigenin-rich diets lowered the expression of some inflammatory proteins in mice in a study. As a result, these chemicals may help to reduce inflammation and restore immune system equilibrium.

Luteolin is a flavonoid found in celery. Luteolin may have anticancer characteristics, which can help inhibit cancer cells from spreading and promote cell death. They hypothesized that luteolin makes cancer cells more vulnerable to therapeutic agents.

Blood pressure

Certain Chinese medicine practitioners use celery and celery extracts to lower blood pressure. In one study, rats with normal blood pressure and chemically induced hypertension were given celery seed extracts to see how they affected blood pressure.

According to the scientists, the extracts decreased blood pressure and elevated heart rate in rats with the high blood pressure but not in rats with normal blood pressure. However, there is no solid evidence that celery seeds assist humans lower blood pressure.

Celery is also high in fiber, and a 2016 Cochrane review found that persons who eat a high-fiber diet have a lower blood pressure than those who eat a low-fiber diet. Further research is needed to corroborate the authors’ findings and determine the precise effects of different forms of fiber.

Hyperlipidemia

Hyperlipidemia is a condition in which the number of fatty molecules in the blood increases. Although there are usually no symptoms, it increases the risk of heart disease and stroke in the long run.

Celery extract reduced levels of low-density lipoprotein (LDL), or “bad” cholesterol, in rats fed a high-fat diet, according to a 2014 study of rodents. Meanwhile, according to a 2016 Cochrane analysis, persons who eat a high-fiber diet had lower total and LDL cholesterol levels than those who don’t.

Neurogenesis

Apigenin may also promote neurogenesis or nerve cell growth and development. Apigenin was given to rats in a 2009 study, and the researchers discovered that it promoted nerve cell production and boosted the ability to learn and recall. However, more research is needed to confirm these effects in humans.

How To Include Celery In Your Diet?

Celery can be eaten fresh or cooked, and the nutrients in raw veggies are usually higher than those in cooked vegetables. According to one study, steaming celery for 10 minutes does not affect the antioxidant content, while boiling celery does.

Here are some ways to include celery in your diet:

Ants on a Log-Ants on a Log are among the top ten ways to eat celery. For a quick, enjoyable, and nutritious treat spread peanut butter inside celery and top with raisins with your kids. Try substituting hummus for the peanut butter.

Stir-Fried Celery- In your next vegetable stir fry, include celery. Sauté chopped celery, carrots, broccoli florets, onions, bell peppers in a little olive oil. Serve over brown rice or in a whole wheat pita with reduced-sodium soy sauce.

Celery Salsa-In, a large skillet, heat the oil, and add the garlic, tomato, celery, and onion. Bring to a boil with the tomato juice. Cook until the celery and onions are soft. To thicken the salsa, add flour: salt, pepper, and spicy sauce to taste. Serve with tortilla chips that have been cooked.

Easy Side-Braise celery in vegetable stock and season with your preferred herbs or a pinch of salt and pepper for a quick side dish.

Texture for Tuna-Toss some texture into your tuna or chicken salad. Combine chopped celery, mayonnaise, mustard, and tuna or chicken in a mixing bowl. Serve with toasted English muffins or whole wheat bread. Add a dab of spicy sauce to the mix for an added kick.

Celery & Spinach-Make your spinach salad a little more interesting. Combine celery, carrots, cooked pasta, bell peppers, and corn in a mixing bowl. Top with your favorite low-fat salad dressing and serve over a bed of spinach.

How To Choose And Store Celery?

Celery is available all year in most supermarket stores in the United States. It’s usually offered in bundles of bagged hearts, which only include the fragile core stalks. Outer ribs are fibrous but have a strong celery flavor, so use them in broths, stocks, and soups. Inner ribs have a softer texture and a milder flavor, ideal for salads and garnishes. Look for solid, tightly packed bunches of celery; the stalks should be brilliant green, and the leaves should be crisp, not wilted or discolored. When you get home, place the celery in a plastic bag in your refrigerator‘s vegetable crisper drawer. In that manner, it should last up to two weeks. Alternatively, you can freeze it and use it within 12 to 18 months.

What Does Celery Taste Like?

Celery has a moderate, earthy flavor, but it is crucial to note that it can also be eaten raw. Although it appears to be a bitter vegetable, it offers numerous health benefits and may be used in various recipes. Some individuals prefer it in salads, while others find it unpleasant. Celery, for example, can be paired with a variety of proteins and spices, such as leeks and garlic.

An ideal celery bunch has a subtle peppery flavor and is crisp and mild. The exterior section of bitter celery can be salvaged by boiling it. The interior part of the stalks, on the other hand, is usually sweeter and may still be harsh. It’s best if you leave them outside stalks alone. Remove the inner stalks and add them to a salad for a healthier taste. Alternatively, you can consume the entire celery stalk.

What Are The Risks Of Celery?

Reviewers are the people who write the reviews. Celery can cause severe allergic reactions in certain people, according to a 2017 Trusted Source article. Symptoms may include:

  • hives
  • swelling
  • difficulty breathing

Anyone who has problems breathing after eating celery should seek medical help immediately. Anaphylaxis is a potentially lethal reaction that occurs in some persons. Anyone allergic to celery should read food labels carefully, as even minute amounts might trigger an allergic reaction. Pregnant women should also avoid celery seed supplements since they can stimulate the uterus.

Pesticides are another danger. On the Environmental Working Group’s 2019 list of the 15 varieties of produce most likely to contain pesticides, celery is ranked 11th. To eradicate all traces of infection, thoroughly wash celery.

Conclusion

Celery seeds and extracts may add crunch and flavor to various recipes and have health advantages. It’s also an excellent low-calorie snack option. It’s worth mentioning that most studies and traditional medicine have concentrated on celery extracts rather than celery sticks. However, there is evidence that eating a range of fresh fruits and vegetables can improve one’s health. The celery seed extract is available as a supplement, but as with any supplement, it’s best to consult a doctor to determine if it’s safe and effective for you. Certain supplements may interfere with drugs or be inappropriate for specific individuals.