Looking for a good source of nutrients in a nice package that can be enjoyed many different ways?  

I’ll bet celery is not something that comes to mind.  It’s somewhat of an unsung hero and uninspiring veggie, but it really could be a food worth reaching for based on its profile, read on!

Celery is one of the most nutritious and versatile vegetables that you can find. It is a great source of potassium, magnesium, and vitamins A, B, C, and K, to name a few.

It is also rich in phytonutrients, which are anti-inflammatory and antioxidant agents, which can help lessen pain and swelling, as well as boosting the immune system and overall health.  Did I mention it is almost 90% water - great for hydration!

In case anyone is interested in numbers, one cup of chopped raw celery (about 100 grams) contains approximately:

16.2 calories

3.5 grams carbohydrates

0.7 gram protein

0.2 gram fat

1.6 grams fibre

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)

It also contains a small amount of vitamin E, niacin, pantothenic acid, iron, phosphorus, zinc, and selenium.

Researchers have confirmed these general health benefits of celery:

• Celery can help prevent chronic inflammation
• It can help regulate the pH balance of the body
• Celery has been found to regulate cholesterol and blood pressure and prevent heart disease
• It can assists in weight loss since it is low in calories and high in fibre
• Celery can help digestion and stomach issues such as constipation
• It can help with urinary tract infections as it has diuretic properties
• It can soothe the nervous system and may help you fall asleep easier and sleep better
• It is low in acids and high in flavonoids which and may relieve heartburn and acid reflux as well as improve protective mucous which is helpful for ulcers
• Celery is abundant in vitamin A and has been linked to improvements in vision, dry eyes, and protecting the cornea
• It is a great cleansing food and therefore can be beneficial for liver and skin issues.
• Additionally, celery seeds are an amazing spice, ground or whole, and has impressive additional benefits of its own such as fighting bacterial infections and have been used to reduce pain, including arthritis pain

More recently and fascinating are studies showing benefits related to the phytochemicals in foods like celery and their impact on neurodegenerative diseases such as Alzheimers and diabetic encelphelopathy (brain abnormalities and impaired cognitive function related to Type 2 Diabetes).

You likely enjoy some amount of celery already, but maybe a few additional suggested ways to increase your use of it may be helpful?

Celery goes great in soups, stir-fries, chilli, stews, casseroles, and salads. 

It can also be a great dipping tool and matches well with peanut butter, hummus, salad dressings, and other many other sauces.  

A growing area you may have read about celery lately is juicing of celery which concentrates the above benefits, less the fibre, to boost the many systems and functions in our bodies.  Or, if you don’t juice, you can just add celery to your fruit and veggie smoothie as well. 

Enjoy your week!

Lisa.