Celery: Important Facts, Health Benefits, and Recipes

Celery is a cultivated plant of the parsley family, with closely packed succulent leaf stalks that are eaten raw or cooked. It is rich in vitamins, minerals, and antioxidants.

Yes. Celery is rich in vitamins, minerals, and antioxidants.

1. Celery is rich in vitamins and minerals

   1. Vitamins: A, K, and C and mineral: potassium

   2. Celery is low in sodium (good for blood pressure)

2. Celery is low on the glycemic index

   1. It doesn’t affect blood glucose levels as quickly as high carb foods

3. Celery may help reduce inflammation

   1. Chronic inflammation has been linked to many illnesses, including arthritis, cancer, and osteoporosis

4. Celery is a source of antioxidants

   1. Antioxidants protect cells, blood vessels, and organs from oxidative damage

5. Celery helps with digestion

   1. Celery is hydrating (almost 95% water)

   2. Celery is a good source of soluble and insoluble fiber

6. Celery may help prevent cancer

   1. Apigenin, a natural flavone found in celery, has been found to possibly help prevent cancers of the digestive system

7. Celery may help with blood pressure

   1. Celery is rich in potassium, which has been found to help with blood pressure

   2. According to heart.org: the more potassium you eat, the more sodium you lose through urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure. 

8. Celery may help with Alzheimer's Disease prevention and treatment

   1. Research suggests that apigenin, found in celery, could have a neuroprotective effect and nerve degeneration

9. Celery may help reduce cholesterol levels 

   1. A 2014 study in animals found that a diet of celery leaves, chicory, and barley was beneficial to rats with high cholesterol

10. Celery may help with memory

    1. A study found that after rats were given apigenin, they had improved ability to learn and remember.

• Celery (Apium graveolens) is a plant from the Apiaceae family that has been cultivated for a long time.
• Celery has a long fibrous stalk tapering into leaves. The stalks, leaves, seeds, and root are eaten and used in cooking.
• Celery seed is also used as a spice and its extracts have been used in herbal medicine.
• Celery is originally from the Mediterranean region and the Middle East.
• Books from the medieval times suggested celery was used for controlling hysteria, soothing nerves, and promoting restful sleep. 
• The Holy Trinity in Creole and Cajun cooking is made from celery, onions, and bell peppers.
• French mirepoix (vegetable mixture used in sauces and soups) is made from celery, onions, and carrots. 
• Celery leaves are slightly bitter and used to season foods like soups and stews.
• Celery seed oil that is used in the perfume industry. 
• Celeriac, also called celery root, knob celery, and turnip-rooted celery, is a variety of celery grown for people to consume the stem and shoots. 
• Celery salt is a mixture of dried celery leaves that have been ground added to salt and used in seafood seasoning and in Bloody Mary mix.
• Celery juice: consumed by some for detox purposes because of Anthony William the ‘Medical Medium’

• French - mirepoix (celery, carrots, onion)
• Creole - Holy Trinity (celery, onions, bell pepper)
• Chinese - celery stir fry
• American - soup, stews, ants on a log, celery juice, tuna salad
• Mediterranean - celery salad
• Greek - pork and celery stew
• Italian - Italian soffritto (celery, onion, carrots, parsley, olive oil)
• Persian - khoresht karafs (celery stew)

Store celery still on the stalk (don’t cut it off the stalk) in a breathable bag in the vegetable drawer in the refrigerator.

• Leaf celery: has more leaves and less stalk
• Celeriac: root version of celery
• Pascal: most common variety eaten in the United States

• Celery is generally considered safe to consume. If you experience an allergic reaction from eating celery, contact a doctor.
• Celery absorbs pesticides easily, so wash it well or buy organic to avoid pesticide residue.

If you don't have celery available or need a substitute for it in a recipe, there are a few alternatives you can consider depending on the purpose of the celery. Here are some options:

1. Fennel: Fennel is a vegetable with a slightly licorice-like flavor that can be used as a substitute for celery in certain recipes. It has a crisp texture and can provide a similar crunch. Fennel can be sliced and used in salads, soups, stews, or roasted vegetable dishes.

2. Bok Choy: Bok choy, also known as Chinese cabbage, can work as a substitute for celery in some recipes. It has a mild and slightly peppery flavor. Bok choy can be used in stir-fries, soups, and other dishes where the crunch and texture of celery are desired.

3. Green Bell Pepper: Green bell pepper can provide a different flavor profile but can work as a substitute for celery in certain recipes, especially when you need a crunchy texture. It can be used in salads, stir-fries, and other dishes where celery is typically used.