Celery: Nutritional Facts, Benefits, and three Healthy Recipes

Celery has been cultivated and consumed as a vegetable since past. It belongs to the Umbelliferae family which is understood for its pleasingly fragrant plants like parsley and carrot. It’s considered to be a cleanser and really nutritious. Celery may be a highly versatile vegetable as most its parts are often eaten a method or another- be it the fibrous stalk, the green leaves or the seeds. Some relish it in its raw form and use it in their salads. Others wish to incorporate it into their soups, stews, and roasts.

The leaves of the celery function as a fresh seasoning for soups or stews and impart a rather spicy taste like black pepper. It’s also readily utilized in its dried form. It turns into a dry herb that again is often utilized in myriad dishes to reinforce the flavor. Fish or meat with dry celery seasoning may be a popular dishes in several cuisines the planet over. Even its seeds are highly useful. The oil is extracted from them, which is employed extensively in perfumes. Ground celery seeds also provide flavorer that again is employed for seasoning for its flavorsome and spicy taste. The traditional Indian medicinal practice of Ayurveda also utilizes these seeds for his or her healing properties.

Nutritional Value of Celery

Celery may be a highly nutritious vegetable that’s mostly made from water and dietary fiber. it’s a low-calorie food that’s incredibly rich in antioxidants. it’s power-packed with variety of essential vitamins like vitamin K , vitamin A, vitamin B2 , vitamin B5, vitamin B6 , Folate, vitamin C, and vitamin E . Minerals like Calcium, Potassium, and Sodium also are heavily found in celeries. Below may be a list of all the nutrients found during a 100g serving of celery:

 Dietary Fiber – 1.6g

 Fats – 0.1g

 Protein – 0.8g

 Carbohydrates – 3.5g

5 Health Benefits of Celery

As illustrated above, celery is full of important vitamins and minerals making it one among the foremost beneficial vegetables in your kitchen. Below we detail out the precise health benefits you’re set to realize by incorporating celery in your meals.

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1. Antioxidant and anti inflammatory

Celery is loaded with antioxidants that fight inflammation and cell damage known to cause early aging. It also regulates blood flow within the body and optimizes your vital sign. Quercetin may be a sort of flavonoid present in celery that soothes inflammation. Preliminary research reports state the role of quercetin as an anti-cancer agent also.

2. Storehouse of nutrients

Celery may be a treasure trove of the many essential nutrients your body needs daily for its ideal functioning. It contains vitamin A that’s essential for stronger immunity, better eyes, healthier skin, and aging-related conditions. Celery is additionally vitamin K rich which reinforces bone density and aids blood coagulation. Optimal bone density can mean a lesser risk of affected by fractures. If you’ve got been prescribed blood thinners, then it’s even more crucial for you to make sure that your vitamin K levels don’t falter.

Celery is rich in folate. It helps cognitive development and performance. Lack of folate within the diet has been attributed to problems like amnesia and fatigue. It’s also important for the event and health of fetuses.

Celery may be a good source of potassium which aids in nurturing muscle mass and healthy heart functioning. It helps in managing your vital sign to make sure no untoward fluctuations happen with it. Aside from that several other important vitamins and minerals, there are other nutrients also present like vitamin C, vitamin B, magnesium, and calcium.

3. Improves digestion

Celery is extremely high on dietary fiber which is directly liable for gut and bowel health. Eating a diet rich in dietary fiber causes you to fuller and causes you to feel satiated for extended periods of your time. This ensures that you simply don’t frequently snack hence actively reducing your caloric intake. It also increases the dimensions and smoothness of your stools, thus enhancing bowel health.

4. Helps with weight loss

For the foremost part, celery is just water which suggests that one stalk usually only contains about seven calories. Also, the very fact that it contains a high amount of dietary fiber means you are feeling full for a big amount of your time , reducing any unnecessary eating on your part. Both these facts help immensely in managing the calories you consume and aid in weight loss.

Research has shown that chewing food plays a crucial role in assuaging hunger the maximum amount because the actual food. Chewing triggers the discharge of satiety hormones which confirm you are feeling full.

5. Hydrating agent

Celery is essentially composed of water, which also makes this a really refreshing snack which will keep you hydrated. Having enough hydration is important for survival, and for the well-being of your body. Hydration also helps improve the standard of your skin and hair.

Celery Inspired Indian Recipes

The Indian cuisine records many various delicious ways of preparing this vegetable. you’ll reap all the amazing health benefits without compromising on taste whatsoever. the subsequent recipes illustrate great ways to cook and consume celery.

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Kerala’s Celery Kootu Curry

This vegetarian dish is straightforward and quick to organize. It goes alright with rice and rasam. You’ll need the subsequent ingredients: –


 1 cup celery

 1 ½ cups moong dal

 1 cup cucumber

 2 tablespoons coconut milk

 2 tablespoons copra oil

 1 tablespoon mustard seeds

 5 curry leaves

 1 tablespoon urad dal

 1 tablespoon turmeric powder

 1 tablespoon rasam powder

 2 tablespoons salt


 Chop Celery and cucumber and keep aside.

 Pressure cook the moong dal and put aside .

 In a pan heat oil and fry mustard seeds alongside urad dal.

 Continue till mustard seeds start sputtering and urad dal turns golden brown.

 Add curry leaves with chopped cucumber and Celery.

 Put in salt, turmeric powder, and rasam powder.

 Add during a cup of water and blend everything well.

 Cover it and let it sit on medium flame for 10 mins.

 Add within the cooked moong dal along side coconut milk.

 Cover it again and let it simmer for five mins.

 Serve it hot with boiled rice.

South Indian Celery fry

This lovely recipe uses celery in its entirety. It’s a really healthy way of eating this vegetable. you’ll got to assemble the subsequent list of items: –


 1 tablespoon copra oil

 1 tablespoon mustard seeds

 4 dried red chilies

 1 tablespoon urad dal

 8 curry leaves

 1 onion

 1 tablespoon turmeric powder

 1 ½ cup celery

 1 cup of water

 1 cup dried coconut

 2 tablespoon salt


 Chop Celery and keep aside.

 In a separate pan heat some oil and add mustard seeds.

 Once the seeds start spluttering, add in red chilies, urad dal, and curry leaves. Sauté for two mins.

 Add chopped onion, salt, and turmeric powder. Sauté again for 10 mins.

 Add Celery, coconut, and water. Let it cook for 15 mins.

 Serve hot with rice or sambar.

Celery Soup

This food is both delicious and filling. Beautifully green in color and highly fragrant this soup is right as either a entremots or a main meal.


 2 cups celery

 2 tablespoons dill leaves

 1 tablespoon butter

 ½ cup onion

 1 tablespoon cornflour

 1 cup of water

 1 cup milk

 2 tablespoons salt

 1 tablespoon black pepper


 In a pan heat some butter and add onions. Sauté on a medium flame for two mins

 Add Celery and sauté again for two mins

 Add water and let the entire mix simmer for 15 mins

 Let it cool then blend it to a smooth consistency

 Put the blended mixture back within the pan. Heat it and add cornflour, milk, dill, salt, black pepper. Cook for five mins stirring continuously and serve hot.


Celery provides the body with a plethora of advantages . Antioxidant properties to repel the display symptoms of aging; a spread of essential nutrients to take care of the overall health of your body; improved metabolism and digestion; increased hydration for each organ within your body, and lastly, it helps in maintaining a healthy diet without compromising your taste buds. Therefore, try incorporating this health-enhancing vegetable, and you’ll notice visible changes in your body.

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