Go Green with Celery

Low calorie, a lot of benefits

Prior to the cultivation of the modern mild-tasting, thick-stalked celery we know today, it was grown in the marshy riverbanks of Europe, Asia and Africa and was more pungent and only used as a seasoning or medicinal herb. 

Today, one stalk of celery (40g) provides 6 calories, 0.4g protein 0.7g carbohydrate, 0.2g fat, and 1.2 g fiber along with a variety of vitamins and minerals.  The crunchy green veg is almost entirely made of water, but it also delivers a rich supply of phytochemicals including phenolic acids, flavones, flavanols and antioxidants such as Vitamin C, beta carotene and manganese – all of which have a role in reducing the damaging effects of oxidation in the body. 

Remember, oxidation contributes to the development and progression of chronic diseases such as cardiovascular disease, diabetes, neurodegenerative diseases and cancer.  One online review suggests that compounds in celery offer protective effects for those suffering from a combination of conditions including hypertension, high cholesterol or dyslipidemia, hyperglycemia and abdominal obesity, also known as metabolic syndrome.     

Celery had a positive effect on relaxing smooth muscle in blood vessels and lowering blood pressure (BP).  It also reduced triglycerides and low-density lipoproteins (LDL cholesterol), decreased oxidative stress and overall cholesterol levels while improving insulin resistance.

Celery’s résumé includes: 

1.     May support liver health – Pyrroloquinoline quinone (PQQ), an antioxidant found in celery has been observed to offer protection from inflammation and fatty liver. 

2.     May combat breast cancer- Celery is a source of apigenin, which lab studies showed to delay the onset of tumors as well as support prostate, colon, skin and thyroid health. 

3.     May support heart health – In addition to the cholesterol and BP benefits above, it’s a source of vitamins and minerals including potassium and calcium important for heart health.  Its flavonoids offer a heart-protective anti-inflammatory effect while foods high in fiber, such as celery, have been associated with a lower risk of heart disease. 

4.     May support hyperglycemia – luteolin or apigenin found in celery was observed to have a blood sugar lowering effect in lab studies. 

If you’re eager to get more celery into your diet after reading about its benefits, try our Waldorf salad with apples and grapes. 

Published March 1, 2023