With digestion-helping fiber and bone-strengthing vitamins, the green veggie is more than just a vehicle for peanut butter.
Here’s a breakdown of all of the celery benefits you should know.
At first glance, celery might seem boring.
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After all, the veggie is mostly made of water, so it tastes pretty mild.
However, when it comes to nutrition, celery is anything but bland.
In fact, it’s worth every bite.
Read on to learn about the health benefits of celery, along with ideas for several tastycelery recipes.
What Is Celery?
Although itsleaves are edible, it’s mostly grown and eaten for its crunchy, ribbed stalks.
The stalks and leaves both offer some nutrients (think: vitamin C andmagnesium) in small amounts.
The only exception is vitamin K, which is abundant in celery, says Feller.
Remember, celery is mostly H2O!
But does that mean you should skip the veggie?
Celery can add color and crunch to your meals, and the nutrients itdoeshave are still worth calling out.
Ahead, check out the health benefits of celery, according to registered dietitians and research.
The veggie also containscaffeic acid, an antioxidant found incoffee, tea, and wine.
Even the leaves contain some antioxidant flavonoids, according to a2017 articlein theJournal of Evidence-Based Complementary & Alternative Medicine.
Promotes Digestive Health
Celery contains bothsoluble and insoluble fiber, says Kujawski.
Both types offibercan pave the way for healthy digestion, but they work in different ways.
Soluble fiber, which attracts water, turns into a gel-like substance in your gastrointestinal tract.
This can helpfirm up loose stool or soften hard stool, ultimately improving the consistency of your number two.
On the flipside, insoluble fiberdoesn’tdissolve in water, so it stays intact in your gut.
This adds bulk to stool, which can help “ease constipation and promote regularity,” notes Kujawski.
Specifically, phthalides relax blood vessels, thus improving blood flow to your heart and other vital organs.
This may help reduce high blood pressure, aka amajor risk factor of heart disease, says Moodoo.
Celery’s soluble fiber can lend a hand in supporting heart health too, adds Moodoo.
Not only is it naturally low in sugar, but it also contains soluble fiber.
As mentioned earlier, this bang out of fiber turns into a gel in the gut.
Celery’s impressive amount of vitamin K can help support this process, asosteocalcin productiondepends on the nutrient.
Supports Hydration
Drinking water isn’t the only way to stay hydrated.
(That’s aboutfour to six cups of water per dayfor generally healthy adults, by the way.)
The same can be said for celery, which is made of 95 percent (!!!)
water, says Feller.
Potential Risks of Celery
As mentioned above, celery is high in fiber.
Also, “it’s possible to be allergic to celery,” shares Feller.
Commonsymptoms of a food allergyinclude vomiting, stomach cramps, wheezing, hives, and oral swelling.
Some of the proteins in celery are similar to the allergy-causing proteins in birch pollen.
If you’re unsure, chat with an allergist first.
it’s possible for you to buy it as whole heads (i.e.
Avoid ones with limp, mushy, or discolored stalks, as this might indicate spoilage.
It’s also found as an ingredient in packaged foods, such as soup or bottled juice.
Keep in mind that pre-packaged foods often contain added sugar and/or sodium, though.
Should you want to limit your intake of such ingredients, check the ingredient labels first.
But wait why is celery juice so popular, anyway?
Avoid washing it until you’re ready to eat, as the moisture will speed up spoilage.
From there, chop off the tough white ends of each stalk.
Then cut each stalk into spears or bite-sized pieces.
you’ve got the option to also chop off the leaves.
But don’t be so quick to toss those bottoms and leaves.
(This part of celery is normally bitter, but cooking will help tone it down.)
As for the leaves?
Now, on to celery preparation.
Paired raw with vanilla-flavored almond butter, it makes one of thebest low-carb snacks.
vitamin C and B vitamins) in vegetables to leach out into the water, says Chantel Moodoo.
So, what is celery good for, exactly?
With dips.Raw celery stalks make for a delightfully crispy snack.
Pair them withhummusor guacamole, depending on your mood.
Need a quick party app?
Fill each piece of celery with a tasty dip (e.g.
this recipe forbuffalo chicken celery bitesfrom The Slender Kitchen).
Or take a walk down memory lane by making theants on a log.
In smoothies.Stay hydrated with a refreshing celery smoothie.
In soup.When making a homemade soup, saute sliced celery along with the onions.
Saute the celery with the other ingredients as usual, then blend it up.
