Scientific Name: Apium graveolens var. dulce

What Is Celery

Celery is a crisp, water-rich vegetable commonly eaten raw or used in soups, stews, and salads. Known for its low-calorie content and high water composition, it also contains valuable antioxidants, minerals, and compounds that support digestion and hydration. Its long stalks, leaves, and seeds all offer nutritional benefits.

Where Does It Come From

Celery originated in the Mediterranean region and was historically used for medicinal purposes. It was later cultivated in Europe and spread to the Americas. Today, major producers include the United States, China, and India. It grows best in cool, moist conditions and has been selectively bred for tender stalks and mild flavor.

How Many Varieties

There are several celery types including Pascal (green, upright stalks), Golden Self-Blanching (light green, tender), Red or Purple Celery (rich in anthocyanins), Leaf Celery (used for herbs and seeds), and Celeriac (root celery, used for its bulbous base). Each varies slightly in texture, color, and use.

Seasonality & Availability

Celery is available year-round in most markets due to controlled farming, but peak season runs from late fall through early spring. Fresh stalks should be firm and pale green with no wilting or browning.

Benefits of Celery

Celery supports hydration, aids digestion, reduces inflammation, and helps regulate blood pressure. It contains antioxidants that protect cells from oxidative stress and compounds that support liver detoxification. Regular consumption may help reduce bloating and promote gut health.

The Anti Factor

• Anti-inflammatory: Contains luteolin and other flavonoids that reduce chronic inflammation

• Antioxidant: Rich in vitamin C, beta-carotene, and phenolic compounds that combat free radicals

• Detoxifying: Liver-supporting compounds like apigenin assist natural cleansing processes

• Gut-supporting: Natural fibre and prebiotic content promote digestive wellness

• Heart-protective: Potassium and magnesium help maintain healthy blood pressure and circulation

Nutritional BREAKDOWN

• Vitamins (per 50g cooked)

• Vitamin K: 14 µg: Promotes blood clotting and bone strength

• Vitamin C: 1.7 mg: Boosts immunity and skin health

• Folate: 3 µg: Essential for DNA synthesis and cellular function

• Vitamin A: 102 IU: Supports vision and immune integrity

• Riboflavin: 0.03 mg: Assists energy metabolism

Minerals (per 50g cooked)

• Potassium: 120 mg: Regulates heart rate and muscle function

• Calcium: 20 mg: Contributes to strong bones and teeth

• Magnesium: 6 mg: Supports nerve and heart function

• Phosphorus: 9 mg: Plays a role in energy storage and cell function

• Iron: 0.1 mg: Helps carry oxygen in the blood

Macronutrients (per 50g cooked)

• Calories: 8 kcal: Extremely low-energy food with moderate nutrient density

• Water: 46 g: Highly hydrating with fluid-regulating effects

• Protein: 0.4 g: Minor plant-based amino acid source

• Total Fat: 0.1 g: Virtually fat-free

• Carbohydrates: 1.6 g: Includes trace sugars and fibre

• Dietary Fibre: 0.7 g: Promotes gentle digestive movement

• Sugars: 0.5 g: Natural fructose and glucose in small amounts

What Does the Celery Do for Your Body

Celery delivers subtle but meaningful effects across multiple systems in the body quietly supporting hydration, digestion, and metabolic balance.

• Hydration Support: High water content helps maintain fluid balance and kidney function

• Digestive Aid: Dietary fibre and natural enzymes gently stimulate digestion and reduce bloating

• Inflammation Reduction: Flavonoids like luteolin lower inflammatory markers and ease joint discomfort

• Liver Function: Antioxidants support detox pathways and improve bile flow

• Blood Pressure Regulation: Potassium and magnesium work together to keep electrolyte balance stable and arteries flexible

Synergistic Nutrients

Celery pairs well with foods that enhance its benefits:

• Lemon juice: Increases mineral absorption and boosts liver detox

• Cucumber: Offers complementary hydration and electrolyte balance

• Garlic and ginger: Amplify anti-inflammatory effects and digestion

• Leafy greens: Provide additional minerals and phytonutrient diversity

• Healthy fats: Olive oil or avocado increase bioavailability of fat-soluble compounds

Surprising Truths

• Celery contains natural sedatives it’s been used for centuries to calm nerves

• It's one of the few vegetables that can be regrown from scraps

• Celery seeds are often used as a spice and herbal remedy

• Historically, celery was considered a sacred plant in ancient Greece and Rome

Environmental Impact

Celery farming requires more water than many vegetables due to its high moisture content. It also needs fertile soil and careful pest management. Organic farming and integrated crop protection methods are helping reduce chemical inputs and improve sustainability.

Storage & Shelf Life

Store celery in the refrigerator wrapped in a damp cloth or sealed bag to prevent drying. It lasts up to two weeks fresh. Cut stalks should be used within 3–5 days. Freezing reduces crunch but preserves some nutrients for cooking use.

Chef or Culinary Tips

Use celery raw in salads or lightly steamed to preserve texture. Roast whole stalks for deeper flavor. Blend into juices, chop finely for stocks and sauces, or slice thin for stir-fries and slaws.

Recipes or Meal Ideas

• Celery and Apple Salad with Greek yogurt dressing

• Homemade Chicken Noodle Soup with celery base

• Celery Juice with lemon and parsley

• Celery Stuffing with goat cheese and walnuts

• Celery Stir-Fry with garlic and sesame oil

Science Behind It

Celery contains bioactive compounds such as apigenin and luteolin, which exhibit antioxidant and anti-inflammatory properties. These substances may help protect against DNA damage and support cardiovascular health. Recent studies show that celery extract may help regulate blood pressure and reduce oxidative stress.

Scientific Breakthroughs As Of 2025

In 2025, researchers confirmed that celery-derived apigenin may help reduce symptoms of anxiety and improve sleep quality. Scientists developed new extraction methods to enhance bioavailability of key flavonoids. Advances in functional food science explored celery’s potential in managing hypertension and supporting gut-liver communication.

FAQs

Is celery good for weight loss? Yes, it's low in calories and high in water

Does celery cause gas? Some people may experience mild bloating due to FODMAPs

Why does celery make you thirsty? Its high fibre and sodium content may affect fluid balance

Is organic celery worth it? Possibly, due to pesticide concerns in non-organic versions

Power of Celery: Hydration, Detox, and Digestive Health