Many people think that celery is a basic or bland vegetable, but this couldn't be further from the truth.
Celery has so many valuable health benefits, and there are plenty of fun and interesting ways to cook it.
We at Hitchcock Farms believe that celery is one of the best foods you can add to your diet, and we're proud to provide nutritious, flavorful celery to our community.
In this blog, you'll learn everything you need to know about celery's nutrition.
Celery's Nutritional Treasure
Celery is about 95% water, so you might think it doesn't have much nutritional value. This crunchy veggie is actually full of nutrients, though.
Here's what you get when you eat 100 grams of celery:
14 calories
0.69g protein
0.17g fat
2.97g carbohydrates
1.6g fiber
1.34g sugar
40mg calcium
0.2mg iron
11mg magnesium
24mg phosphorous
260mg potassium
80mg sodium
Celery also contains very small amounts of a wide variety of other vitamins and minerals.
Health Benefits of Celery
Adding celery to your diet can provide a number of health benefits. Here are a few of the most fascinating benefits of eating celery:
Decreases Blood Pressure
Heart disease is the leading cause of death of Americans, so we should all be looking for ways to improve our heart health. Decreasing your blood pressure is one of the best ways to reduce your risk of a heart attack or stroke.
Celery contains phthalides, which are phytochemicals that relax the tissues in your artery walls. This promotes healthy blood flow and reduces your risk of high blood pressure.
The potassium in celery is great for your cardiovascular system, too. Potassium regulates your blood pressure and plays a key role in triggering your heart to beat.
Promotes Digestion
Good digestion is one of the most underrated aspects of our overall health.
The key to proper digestion is getting enough fiber in your diet. Unfortunately, only about 7% of Americans reach the daily recommended amount of fiber.
Fiber helps move waste through your digestive system, and it allows your body to absorb more nutrients from your food.
The good news is that celery is rich in fiber. For only 14 calories of celery, you can get 1.6g fiber, which is around 4% to 6% of your daily recommended fiber intake.
Celery probably won't provide all of your daily fiber, but adding it to your soups or salads or eating it as a snack will give you a good boost.
Fights Inflammation
Like many fruits and vegetables, celery is full of antioxidants.
Your body uses antioxidants to fight off free radicals, which are unstable molecules that can damage your body's cells and cause inflammation.
Chronic inflammation is linked to a wide variety of diseases, including cancer, arthritis, diabetes, and even Alzheimer's disease.
Eating celery won't cure these illnesses, but it could reduce your risk of developing them.
Improves Cognitive Health
Celery's anti-inflammatory properties may have benefits for your brain, too.
The research into the cognitive benefits of celery is still in its early stages, but some studies show a promising link between celery and brain health.
One study found that celery extract halted cognitive decline and had anti-depressive properties in mice.
The antioxidants and other compounds in celery may help to protect your nerves from damage and promote nerve regrowth.
Regulates Blood Sugar
Celery is low in sugar and high in fiber, making it a perfect food for blood sugar regulation.
High-fiber foods slow down your digestion, so the sugar in your meals enters your system gradually.
Incorporating celery and other fiber-rich veggies into your meals will prevent your blood sugar from spiking and can reduce your risk of insulin resistance.
One study from 2018 found that celery was effective in reducing blood sugar levels in elderly adults with prediabetes.
Helps With Weight Management
Because celery contains so much water and fiber, it's very filling but low in calories.
You can put celery in your meals to add volume and substance while adding a negligible amount of calories and sugar.
Celery's benefits for your blood sugar may help with weight management, too. When you have fewer spikes and crashes in your blood sugar, it's easier to maintain a consistent and healthy diet.
Delicious Ways to Enjoy Celery
Not everyone likes chowing down on raw celery stalks, and that's okay!
There are hundreds of recipes that use celery in a wide variety of ways. Almost everyone can find a recipe they enjoy that incorporates celery.
Experimenting with cooking it in different ways, pairing it with other foods, and using various seasonings can help you find a love for celery.
Here are some of our favorite ways to use celery in cooking:
Soups
Celery makes a great addition to almost any soup.
Alongside carrots and onions, celery is a core ingredient in mirepoix, a vegetable mixture used as a base for many soups, stews, and sauces.
This creamy broccoli soup, perfect for a winter dinner, uses both cooked celery and celery leaves as a garnish. Broccoli is also a great source of sulforaphane and other healthy compounds, so you get extra health benefits from this meal.
Celery adds texture and heartiness to this chicken corn chowder. Potatoes, onions, scallions, and serrano chilis also give this recipe tons of flavor and additional nutrients.
Salads
Add celery to a summer chopped salad for more volume, crunch, and fiber.
Celery adds the perfect texture to tuna salad and egg salad, too. These recipes are ideal for sandwiches, lettuce wraps, or side dishes for picnics and potlucks.
This egg salad recipe uses celery for some extra crunch in an otherwise creamy mixture.
One of our all-time favorites is this curry chicken salad served on romaine hearts. The texture and flavor from the celery, raisins, and shelled pistachios is unmatched.
Stir Fry
This delicious stir fry is made with celery, ginger, cabbage, garlic, and shallots.
One of the best things about stir fry is its versatility.
You can change up the ingredients and seasonings to have practically endless different meal options.
Braised Celery
This braised celery is an excellent side dish for chicken or steak. It's cooked in butter and broth with spices to make it rich in flavor.
You could even add other vegetables to turn it into a mixed veggie dish.
Celery Juice
Celery juice has been a trendy way to reap the benefits of the vegetable.
Keep in mind that juicing celery removes the fiber, so it does take away some of its health benefits. However, some people find drinking celery juice to be easier and more enjoyable than eating the whole plant.
This celery juice recipe adds green apple for extra flavor and sweetness.
Choosing, Storing, & Preparing Celery
Celery is in season from late summer to fall. However, it's available year-round in most places.
Good celery has firm stalks and green leaves. If the stalks are soft or bendy, the celery is probably old.
You should avoid celery with yellow or brown patches on the leaves or stems.
Celery that's darker in color tends to have a stronger flavor. If you're not a fan of the earthy flavor of celery, look for lighter stalks.
Only wash celery once it's ready to use so that it stays fresh for as long as possible.
Raw vegetables are believed to have more nutrients than cooked veggies. Raw celery isn't everyone's cup of tea, though, and you can still get plenty of the health benefits from eating cooked celery.
Store your celery submerged in water in a sealed container in the fridge. This will keep it crispy and fresh for longer.
You can even flash freeze your celery, which is a great way to reduce food waste. Properly frozen celery can last for up to 18 months.
Add Celery to Your Diet for a Healthy Lifestyle
Celery is low in calories and rich in fiber, potassium, and other important nutrients.
Adding celery to your diet can boost your overall health and sense of well-being.
Our long stalk celery at Hitchcock Farms can be enjoyed raw as a snack or added to salad, soup, stir fry, and a wide variety of other recipes.
FAQ
What is celery?
Celery is a marshland plant that belongs to the apiaceae family. It's known for its long, green stalks and flavorful leaves.
The vegetable has a strong earthy and herbal flavor.
Celery grows in many regions throughout the world, but the majority of America's celery comes from California, Arizona, Michigan, Florida, and Mexico.
Is celery a superfood?
The definition of "superfood" can change depending on whom you ask.
Celery contains antioxidants, vitamins, micronutrients, and many other healthy compounds. It's linked to many important health benefits.
We think this is worthy of the "superfood" title!
Are there any risks of eating celery?
Celery is safe for most people, but a small percentage of the population is allergic to the vegetable.
It's high in oxalates, which means it may not be safe for those with kidney stones.
It also contains mannitol, a carbohydrate that can cause flare-ups of IBS symptoms.
Consuming large amounts of celery could make your skin more sensitive to the sun.
If you have any concerns about whether celery is safe for you, you should consult with your doctor.
Can I eat celery every day?
Celery is safe to eat daily for most people.
Large quantities of celery could cause some health issues, so try to stick to one or two servings per day.
You should always talk to your doctor about your specific nutritional needs.
