These ultra-crunchy veggies are overflowing with water, micronutrients, gut-healthy fiber, and more.
Kristen Carli, MS, RD, is a registered dietitian nutritionist and the owner ofCamelback Nutrition & Wellness.
Here’s a look at what is inside 1 cup of chopped celery (or about 101 grams).
Photo:Claudia Totir/Getty Images
When consumed in large amounts, fiber can cause digestive issues for some people.
As with most foods, moderation is key.
Water is the ultimate hydrator, and one of the key benefits of celery is its high water content.
Greg DuPree
Reduces Inflammation
Antioxidantsfend off free radicals, unstable molecules that contribute to many leading diseases.
Recently, the importance of eating more fiber is becoming more clear.
According to the American Pregnancy Association, folate can prevent miscarriage and birth defects.
Levi Brown
Its important to get plenty of this nutrient before you are even pregnant.
Food sources of folateare a great way to get the nutrients you need.
Vitamin Kis often referred to as the blood clotting vitamin.
Celery also has a natural diuretic effect, which helps to flush out excess sodium from the body.
This can also facilitate blood pressure control.
And the anti-inflammatory properties have a clear impact on cardiovascular health, as well.
Adequate vitamin K intake is crucial for maintaining bone density and reducing the risk of fractures.
You don’t need to cook it; just wash it, and enjoy it.
you’re free to also chop it up and add it to salads, smoothies, or dips.
Its the perfect crunchy crudites addition, crispy salad embellishment, or tender chicken soup ingredient.
Here are some of our favorite celery recipes.
Celery-Scallion Relish
Celery is great for everything, from soups and salads to even a relish.
you’ve got the option to whip it together in just 10 minutes.
The celery adds a satisfying crunch to this chickpea salad sandwich.
Toast the bread if you want even more crunch.
Stir-Fried Shrimp and Celery
How about some stir-fried shrimp for a seafood and veggie dinner?
The veggies: Some snow peas, garlic cloves, grated ginger, and celery.
Toss it over a bed of rice, and voila.
“Celery, raw.”
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U.S. Department of Agriculture.Celery, raw.
USDA.Dietary Guidelines for Americans 2020 -2025 Make Every Bite Count with the Dietary Guidelines.
UC Davis Health.Celery juice: Are the benefits real?
American Pregnancy Association.Folic acid in pregnancy.
Harvard School of Public Health.Folate (Folic Acid) Vitamin B9.
National institutes of health.Office of dietary supplements - vitamin K.
MedlinePlus Medical Encyclopedia.
National Library of Medicine.Vitamin K.
Alobaidi, S. et al.
“Antihypertensive Property of Celery: A Narrative Review on Current Knowledge.
“International Journal of Food Science.
Houston, M. “The Role of Magnesium in Hypertension and Cardiovascular Disease.
“The Journal of Clinical Hypertension.
Maresz, K. “Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health.
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