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Celery nutrition facts

Exotic celery herb is known for its strong aromatic flavor that it gives to variety of popular Mediterranean cuisines.  This herbaceous biennial plant has originated in Europe and now grown all across the world as a garden herb and vegetable for its leaves, shoots, roots and seeds.

Botanically, the plant belongs to the family of Apiaceae of the genus; Apium and known scientifically as Apium graveolens.

This herb is a small plant; reaches about half a meter in height and requires good moisture in the soil for growth. The edible cluster of long, dark green, somewhat hollow stalks grow upright from the crown of the plant.

Celery plant (Apium graveolens)	Celeriac (Apium graveolens- rapaceum)	Celery-close up view of stalks.

Celery bears umbelliform flowers at the top of the stalk in the second year. Leaves have appearance similar to flat leaf parsley. Several cultivars exist; wild celery is the parent of the cultivated stalk celery (A. graveolens dulce) as well as leaf celery (A. graveolens secalinum) and celeriac (A. graveolens rapaceum).

Celery seeds, used as spice, are similar in appearance to cumin seeds. They feature dark brown color, oblong shape with thin vertical ridges; and flavor that is strongly aromatic.

Health benefits of Celery

• One of the very low calorie herbal plant, celery leaves contain only 16 cal per 100 g weight and lots of non-soluble fiber which when combined with other weight loss regimens may help to reduce body weight and blood cholesterol levels.

• Celery is a functional food. Its leaves are rich source of flavonoid antioxidants such as zeaxanthin, lutein and beta carotene which have anti-oxidant cancer protective functions.

• It is also good source of vitamin-A. Vitamin-A and beta carotene are natural flavonoid antioxidants. Vitamin A is also required for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural foods rich in flavonoids helps body to protect from lung and oral cavity cancers.

• The herb is also rich in many vital vitamins including folic acid (provides 9% of RDA), riboflavin, niacin and vitamin-C which are essential for optimum health.

• Fresh celery is an excellent source of vitamin-K. Provides about 25% of DRI. Vitamin-K help increase bone mass by promoting osteotrophic activity in the bones. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain. 

• Good source of minerals like potassium, sodium, calcium, manganese and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. 

• Celery leaves and seeds contain many essential volatile oils that include terpenes, mostly limonene (75 to 80%) and the sesquiterpenes like β-selinene (10%) and humulene; but its characteristic fragrance is caused by phthalides (butylphthalid and its dihydro derivate sedanenolid).

• Essential oil obtained from extraction of celery plant has been used as soothening remedies for nervousness, arthritis and gouty conditions. In addition, its seeds, stem and root has diuretic (removes excess water from body through urine), galactogogue (help breast milk secretion), stimulant and tonic properties.

Celery plant contains just 16 calories per 100 g leaves and along with numerous health benefiting phyto-nutrients such as flavonoids, folate, vitamin-A, vitamin-K, minerals and other vitamins, has all the characters to consider it as one of the most valuable low calorie or negative calorie weight loss foods.

Selection and storage

Celery also known as smallage or stem celery is available in the markets during all the seasons. The tender leaves and stems may be used any time during the season, but for drying 6 to 8 inches of the top growth should be cut when blooming begins.

In the store, buy fresh leaves and stems with bright green color and crispy appearance. Avoid slumpy stems or mold, mottled spots in the leaves.

Its stems can stay fresh for up to a week in the refrigerator.  Wrap in paper towel and place in zipped bag.  Use the leaves when they are fresh to get their strong aromatic fragrance.

Celeriac (Apium graveolens-Rapaceum Group):- is a turnip like root plant closely related to celery and has similar like celery in growth habit and general appearance.  The root features thick gray-brown outer coat and whiet color aroamtic flesh iside. The root celeriac, used as vegetable, is popular in the united kingdom.

Celery seeds are used either as the whole seeds or ground and mixed with salt in the preparation of celery salt.

Culinary uses

Wash the leaves and stems in cold water in order to remove surface dust, fungicide and pesticides. Leaves, root and stems are being used in cooking. Remove the tough stem ends and chop the stem and leaves closely so as to cook thoroughly.

• Fresh leaves used in salads.

• As a garnish in a variety of recipes.  Celery herb blends well with other vegetables like beans and meat dishes like poultry.

• Fresh leaves as well a root ha been used in the preparation of soups and sauces.

Medicinal uses

• Wild celery has been used in complementary medicines to reduce blood pressure, to relieves indigestion and as an anti-inflammatory agent. It also used as a diuretic to remove excess water from the body.

• The essential oils in seeds, herb and root have ues as carminative, emmenagogue, galactogogue (help breast milk secretion), nervous system ailments headache and nervous irritability.

• The herb has also been claimed useful in rheumatism and gouty conditions.

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