Celery isn't just a crunchy veggie you put on your plate. It's pretty awesome for your health and can add flavor to your meals. This article is about celery—what makes it so good for you, how it can help your body and some tasty ways to use it in your cooking. So, if you're curious about how this humble vegetable can pack a punch in nutrition and taste, keep reading!
Celery, a crunchy and versatile vegetable, offers numerous health benefits and culinary possibilities.
What Is Celery?
Celery is a marshland plant grown for its edible parts since ancient times. It has a long, fibrous stalk that tapers into leaves. It can be eaten in various forms, including the leaves and the hypocotyl, while the seeds are used as a spice.
Celery is a low-calorie vegetable high in fiber, antioxidants, and vitamins. It also lowers blood pressure and helps lower inflammation. It can be added to stir-fries, salads, and cooked dishes to add nutritional value. However, excessive celery consumption can result in allergic reactions and drug interactions.
It is available in several varieties, including the green stalk celery. The common green celery variety is Pascal celery, and other varieties include Safir and Par Cel, which have thinner stalks and more aromatic leaves. Although celery doesn't have a particularly exciting flavor, it is rich in vitamins, minerals, and fiber.
The main adverse effects of celery are gastrointestinal problems and anaphylactic shock. Fortunately, these reactions are rare. However, people with birch-mugwort allergies may have a high sensitivity to celery. They may experience itchiness, swelling of the lips, and difficulty breathing. If you suffer from celery allergies, you should get medical help immediately.
Celery can be purchased year-round in most grocery stores across the U.S., but it is best to buy it in the summer when it is in season. It is available in two forms, the heads, and the hearts, and is sold in bagged or loose bundles. The inner stalks are more tender and are suitable for stocks and broths. It can be frozen for long-term storage.
Nutrition Facts of Celery
The best way to consume celery is raw but can also be steamed or cooked. However, it is crucial to remember that over-cooking can reduce its beneficial compounds. It is therefore recommended to consume celery raw or lightly cooked. It can be added to salads, stir-fries, smoothies, or condiments.
Nutrition facts for 100 grams (3.5 ounces) of Celery include:
- Calories: 14
- Fat: 0.25g
- Sodium: 80mg
- Carbohydrates: 3g
- Fiber: 1.5g
- Sugars: 1.25g
- Protein: 0.75g
- Potassium: 260mg
- Sodium: 80mg
- Phosphorus: 24mg
- Potassium: 260mg
- Vitamin A: 22mcg
- Folate: 36mcg
- Vitamin K: 29.3mcg
Vitamins and Minerals of Celery
Celery is a high-fiber vegetable that has many health benefits. Its water content makes it a great hydrator. It is also a good source of electrolytes. According to Robin Foroutan, a spokesperson for the Academy of Nutrition and Dietetics, celery is also high in fiber, which improves gastrointestinal motility and regularity.
In addition, celery contains many antioxidants, which protect your cells from oxidative damage. It is high in beta-carotene and flavonoids. Studies have shown that it can improve the health of your skin and help reduce the risk of kidney stones. It also contains many phytonutrients, which help fight inflammation.
Celery contains a high amount of potassium. A 1-cup serving has more than half the potassium of a medium-sized banana. In addition, celery juice contains more than a single serving of celery.
Health Benefits of Celery
A recent fad has emerged around celery juice. Its advocates claim that celery juice can improve various health conditions. However, this claim is not supported by scientific research. Celery is an excellent food source of antioxidants and vitamins and is very low in calories. It is also good for your digestive health.
It helps your kidneys by lowering uric acid levels and stimulating urine production. This action can prevent urinary tract infections, kidney problems, and cysts in reproductive organs. Furthermore, celery is known to boost the strength of your immune system. Its high content of vitamin C and other antioxidants can help protect your body from various ailments. Furthermore, it also supports the health of your nervous system. It contains flavonoids like apigenin, which inhibits the growth of cancer cells.
A small amount of celery can be consumed daily. Celery can be used for cooking salads, soups, and stews. A good amount of celery is about one cup per day. However, if you'd like to make celery juice, you may need more than that.
Celery is high in fiber, which is great for your digestion. It also boosts your brainpower. It has been used as a food for people with dementia and Alzheimer's disease, and it has also been used for injuries and neurological illnesses.
Side Effects of Celery
Celery, often praised for its health perks, is a common veggie in many diets thanks to its low calories and high nutrients. Yet, like any food, celery can have its drawbacks. While they're not uncommon, it's good to know about them, especially if you eat celery often. Here are some potential downsides of celery:
Allergic Reactions: Some folks have allergies to celery. In rare cases, this can cause itching, swelling, hives, trouble breathing, or even severe allergic reactions. People allergic to other plants like parsley or carrots might be more likely to have a celery allergy.
Skin Sensitivity: Handling celery, especially the leaves or stalks, can make some people's skin sensitive or cause dermatitis. This happens when certain celery compounds touch the skin and then get exposed to sunlight. Symptoms might include redness, blisters, or itching.
Tummy Troubles: While celery has fiber that's good for digestion for most people, some might feel bloated, gassy, or diarrhea after eating a lot of it, especially raw.
Sun Sensitivity: Like the skin sensitivity mentioned earlier, some folks might get more sensitive to sunlight after eating celery. This can lead to sunburn or skin irritation quicker than usual.
Medication Interactions: Celery has compounds that can interact with certain meds. These compounds might mess with how some drugs are broken down in the body, affecting how well they work or increasing the risk of side effects. If you're on meds that your liver processes, it's a good idea to chat with your doctor before chowing down on a lot of celery.
Even though these side effects aren't super common, it's smart to be aware of them, especially if you have allergies or sensitivities. If you have bad reactions after eating celery, it's best to stop and talk to a doctor. And like with any food, it's all about moderation and paying attention to how your body reacts.
Tips for Choosing Celery
When grabbing celery for your recipes or snacks, it's crucial to know what to look for to ensure you're getting the good stuff. Here are some tips to help you choose the freshest and tastiest celery:
Firm Stalks: Go for celery with firm and crunchy stalks. Stay away from stalks that feel floppy or rubbery—they're not fresh.
Nice and Green: Look for celery with bright green stalks and leaves. If you see any yellowing or browning, it's a sign that the celery is getting old.
Check the Leaves: Take a peek at the leaves on the celery. They should be crisp and fresh, not wilted or discolored.
No Bruises: Check the celery stalks for any bruises or marks. Bruised spots can make the celery spoil faster and affect its quality.
Smell Test: Give the celery a sniff. Fresh celery should have a clean, earthy smell. If it smells funky, it might be starting to go bad.
Go Organic: Choose organic celery to avoid chemicals and pesticides if you can. Organic celery is grown without synthetic stuff, so it's better for you and the environment.
Size Matters: Celery comes in all sizes, but smaller stalks are usually more tender and tasty. Larger stalks might be more fibrous. Pick the size that works best for your needs.
With these tips, you can pick out top-notch celery to add a crisp crunch and fresh flavor to your meals and snacks. Enjoy your celery and all the tasty dishes you can make with it!
Tips for Preparing Celery
Getting celery ready for your meals involves a few steps to make sure it tastes great and keeps its nutrients. Check out these simple tips:
Give It a Good Wash: Before using celery, wash it well under the tap to remove any dirt or chemicals. Pay attention to the bottom part of the stalks and the gaps in between.
Trim the Ends: Use a sharp knife to cut off the bottom root part and the leafy bits at the top. This helps eliminate tough bits and gives you a clean slate for chopping or slicing.
Slice or Dice: Depending on what you're making, you can slice the celery into thin circles or chop it into smaller pieces. Slicing it diagonally can add some extra crunch.
Get Rid of Strings: If you find the celery strings too tough, gently peel them away with a knife or a peeler. This can make the celery easier to eat.
Steam or Blanch: To soften the celery without losing its crunch, try blanching or steaming it quickly before using it in salads, stir-fries, or soups. This can mellow out its flavor while keeping it crispy.
Store Right: Keep your celery fresh in the fridge's crisper drawer. Wrap it in a damp paper towel or put it in a plastic bag to prevent drying.
Don't Waste the Leaves: The leaves on celery are flavorful. Use them to garnish dishes, add them to salads, or toss them into stocks and soups for extra taste.
With these easy tips, you can prepare celery in ways that make it tasty and keep it nutritious. Add celery to your meals for a crunchy and refreshing addition to your plate.
Tips on Including Celery in Meal
There are several different ways to include celery in a meal. Some are simple and easy, while others are more complex and require more effort. However, no matter how elaborate your plan is, you will likely have to start by offering your child a taste of the celery before they are open to it. Most picky eaters will need to go through several different stages of exposure before they will begin to accept it. For example, they must see, smell, and touch it before accepting it.
To use celery, peel the outer layers of the stalk. These tend to be stringier and fibrous than the inner layers. You can use a vegetable peeler to peel them off. Once you've done this, you'll notice that the celery color will change. You can also use the root and the leaves raw.
The inner celery leaves are more tender and flavorful than the outer ones. You can use them raw or cut them into smaller pieces and add them to salads. To save time, you can purchase celery pre-cut into sticks. These aren't as fresh as the whole stalk but are still a great option.
Celery is a healthy snack because it contains very few calories. It's also rich in fiber and electrolytes. You can find it at most farmers' markets and grocery stores; some people even grow their own celery! Make sure you buy your celery locally to ensure that it's fresh. Otherwise, it could be shipped from somewhere else and stored for an unknown period. Additionally, the pre-packaged celery might have been sprayed with pesticides.
