Apium graveolens, commonly known as celery, is a widely cultivated plant recognized for its crisp texture and earthy flavor. This vegetable has a long history, tracing back to ancient civilizations like the Greeks and Romans, who used it for culinary purposes and in traditional medicine.
Nutritional Composition
Celery is notable for its high water content, making up almost 95% of its composition, which contributes to its low-calorie profile. A typical serving of two medium stalks contains approximately 15 calories. It provides dietary fiber, with two medium stalks offering about 2 grams, roughly 8% of daily fiber needs.
Celery also contains several vitamins and minerals. It serves as a good source of vitamin K, with one cup providing about 30% of the recommended daily intake. Smaller amounts of vitamin A, vitamin C, and various B vitamins are present. Celery contributes minerals such as folate, potassium, and molybdenum.
Bioactive Compounds
Apium graveolens contains various non-nutritive compounds. These include flavonoids like apigenin and luteolin, known for their antioxidant and anti-inflammatory properties, which help protect cells from free radical damage.
The plant also contains phthalides. Polyacetylenes are another compound found in celery. Other compounds include phenolic acids such as caffeic acid, p-coumaric acid, and ferulic acid.
Health Benefits
The combined nutritional components and bioactive compounds in celery contribute to several health benefits. Its high fiber and water content aid in maintaining digestive health by promoting regular bowel movements and preventing constipation.
Celery offers cardiovascular support. Compounds like phthalides may help relax blood vessels and improve blood flow, contributing to blood pressure management. Potassium in celery assists in regulating blood pressure by helping the kidneys remove excess sodium.
The flavonoids and other phytonutrients in celery provide anti-inflammatory and antioxidant effects. These properties can help reduce inflammation and oxidative stress, which are factors in various chronic conditions. Celery’s high water content supports hydration.
Culinary Uses and Preparation
Celery is a versatile vegetable that can be incorporated into many dishes. It can be enjoyed raw, providing a crisp texture to salads or as a simple snack with dips. Celery adds flavor and texture when cooked, making it a common ingredient in soups, stews, and stir-fries. It is a component of mirepoix, a base of carrots, celery, and onions used in many French and Cajun dishes.
When selecting celery, look for stalks that are light green, firm, and crisp, with fresh, green leaves if attached. Avoid celery that appears soft, wilted, or has brown patches. To maintain freshness, store whole, unwashed celery tightly wrapped in aluminum foil in the refrigerator’s crisper drawer, where it can last for up to four weeks. If cut, submerge the pieces in water in a sealed container in the refrigerator, replenishing the water every other day, for up to two weeks.
Important Considerations
While generally recognized as safe for consumption, some individuals may experience allergic reactions to celery. This can manifest as celery-birch pollen syndrome, where individuals sensitive to birch pollen also react to celery. Symptoms can range from mild oral itching to more severe systemic reactions.
Celery contains furanocoumarins, which can increase photosensitivity in some individuals, leading to skin reactions when exposed to sunlight after handling the plant. Due to its vitamin K content, celery may interact with certain medications, such as blood thinners, as vitamin K plays a role in blood clotting. Individuals on such medications should consult a healthcare provider regarding celery consumption. It is advisable to wash celery thoroughly before consumption to reduce pesticide residues, as conventionally grown celery is sometimes listed among produce with higher residue levels.