Nutrition: Vegetables For Vitality—Spotlight On Celery

In this blog, I wanted to spotlight the vegetable, celery, as it has important nutritional value.

Celery stalks
Celery stalks

Celery is one of those vegetables that doesn’t have a real distinct flavor, but packs a real punch when it comes to nutrition. Like beets and kale, celery has a variety of medicinal properties. Many people are familiar with adding celery to soups, and a variety of recipes, but don’t necessarily buy it to enjoy alone. Celery is rich in a variety of vitamins and minerals including calcium, iron, magnesium, potassium and zinc. It also contains vitamin A, C, D, K, B12, B6 and is loaded with fiber, so it makes a good crunchy snack.  Some people enjoy it with peanut butter, or other dips.

Celery with dip and peanut butter
celery with dip

It has a host of other healthful benefits as well.

  • Reduces Cholesterol:
    Snacking on celery may help reduce artery clogging cholesterol. That’s good news. Celery contains a unique compound called  3-n-butylphthalide (BuPh) that helps lower lipids. It also contains phthalides that stimulates bile juices and works to lower cholesterol.
  • Helps Prevent Cancer:
    Studies show that eating celery is beneficial, as it may help fight against the formation of cancer, especially breast cancer and leukemia.  Celery contains protective compounds called polycetalines that help prevent toxicity in the body and fight carcinogens.
  • Helps Lower Inflammation:
    Celery is an anti-inflammatory food that contains a variety of antioxidants. It is beneficial to those suffering from arthritis and gout, as it helps to reduce swelling and pain around the joints.
  • Helps Reduce Bloating and Aids in Digestion:
    Celery helps to reduce bloating and aids in the digestion process, which is great for many people that suffer with digestive issues. Celery has a natural diuretic effect that helps the body detox. That’s because it is rich in both potassium and sodium, which helps to regulate fluid in the body. Make sure you snack on celery if you want a natural digestive aid.
  • May Help with weight loss:
    Celery may help aid with weight loss, as a very low caloric food. It is also loaded with fiber, which helps you feel full and can help satisfy your satiety. It’s diuretic properties also can help beat the bloat, which many people often feel.
  • Helps prevent high blood pressure:
    Celery is also beneficial to those with high blood pressure. Celery seeds, especially may help control elevated blood pressure. You can add celery seed to soups, stir-fry and more.

Celery can be enjoyed in a variety of ways. I like to add celery to my green juice or smoothies, as it helps to get rid of that bloated feeling and gives me a little extra fiber to start my day.

green juice
green juice

Celery can also be added to salads for an extra crunch and to boost your nutrient intake.

salad with celery
salad with celery

Many people like to add celery to soup, as it gives it some added flavor, as well as adds to the nutritional properties.

celery in soup
celery in soup

If you are looking for a quick, easy snack, you can try fresh celery stalks. Why not add a little peanut butter and raisins for some extra protein and iron. This is a favorite for many kids, as well as adults.

celery with peanut butter
celery with peanut butter and raisins

If you haven’t been adding this vegetable to your diet, you might want to give it a try. It can be part of a healthy diet. If you want to learn more about about eating healthy and living a healthy life-style, feel free to check out my new book, Wholey Cow A Simple Guide To Eating And Living, available on Amazon.

Thanks for reading!



¹”15 Incredible Celery Benefits.” Organic Facts. N.p., 01 June 2017. Web. 05 June 2017.

²”10 Benefits of Celery + Nutrition Facts and Recipes.” Dr. Axe. N.p., 28 Mar. 2017. Web. 05 June 2017.