Celery isn’t as popular as other superfoods like kale, but this crunchy vegetable also offers many unique benefits. It’s also a great snack if you want to lose weight since celery is low-calorie but full of beneficial antioxidants!

The amazing health benefits of celery

Celery is the perfect weight-loss food because it’s mostly made up of water. Not only is it naturally low in carbohydrates and harmful fats but it’s also full of naturally-occurring compounds that offer many health benefits.

A 2017 review has even revealed that celery is a great source of powerful antioxidants.

Celery is rich in nutrients

Celery is a hydrating veggie, but it’s also rich in different vitamins and minerals.

Celery contains vitamin A that boosts your immune health. This vitamin is also essential for eye and skin health. In addition, it has also been linked to retaining lung strength and slowing down age-related cognitive decline.

The vitamin K in celery helps blood to clot and boosts bone density. The vitamin is essential for bone formation, and vitamin K deficiency is linked to increased fracture risk.

Additionally, celery contains folate that helps support mental performance. Meanwhile, potassium in celery promotes heart health, supports muscle contractions and helps maintain muscle mass.

Celery also contains trace amounts of other nutrients and vitamins like calcium, magnesium, manganese and vitamins B and C.

Celery is full of antioxidants and other bioactive compounds

Celery contains various antioxidants and dozens of potent anti-inflammatory substances. These beneficial compounds can help prevent cellular damage linked to premature aging and disease.

Studies show that celery contains natural substances that can help optimize circulation and reduce blood pressure. The flavonoid quercetin helps fight both acute and chronic inflammation. Quercetin can also help protect against neurodegenerative diseases like Alzheimer’s.

Also, quercetin is associated with apoptosis which is the process in which worn-out or dysfunctional cells die, which helps reduce cancer risk.

Low-calorie celery is hydrating

One large stalk of celery only contains 7 calories and two ounces of water. If you’re looking for a snack that won’t pack on the calories, try eating six celery stalks, which has only 42 calories and about one cup and a half of water!

Studies have also revealed that chewing, which you’ll do a lot of when eating crunchy celery, helps reduce hunger and boosts the release of hormones that trigger satiety. To manage weight naturally, snack on celery and follow a balanced diet.

Celery promotes digestive health

Celery is full of dietary fiber, with one gram per large stalk.

Fiber is crucial for gut health and bowel regularity. Dietary fiber also makes you feel full longer and helps delay the return of hunger, another benefit that you can enjoy if you eat celery for weight management.

Recipes for celery salads and smoothies

There’s more to celery than ants on a log or boring celery sticks for a sad work lunch. Boost your dietary intake and try some of the delicious recipes below!

Celery, apple and walnut salad recipe

A celery salad is a refreshing dish that you can enjoy on its own or as a side dish for any meal. The recipe below combines the crisp pepperiness of celery with sweet, tart apples. Finally, walnuts give your salad a satisfying crunch.

The recipe below can also be used as a base. Add other superfoods of your choice, like lean grilled chicken and sweet cherries or dates to make a more filling dish. Another option is to replace apples with other fruits like pears or pomegranate and walnuts with almonds or other nuts.

Ingredients for 2 servings:

• 8 stalks of celery
• 1 large apple (Honey Crisp or Granny Smith)
• 1/2 cup of walnuts

Ingredients for the dressing:

• 1/2 Cup of extra virgin olive oil
• 1 teaspoon of Dijon mustard
• 1 lemon zest and juice
• 1/2 small shallot, minced
• Salt and pepper to taste

Preparation:

1. To make the celery salad, start with the celery stalks. Trim the leaves, then set them aside.
2. Thinly slice the stalks on a deep diagonal, then place the celery stalk pieces in cold water for an hour. This will help soften the stalks.
3. Prepare the other ingredients and preheat the oven to 350 F. Spread out the walnuts on a rimmed baking sheet, then toast for eight to 10 minutes or until brown.
4. Slice the apples in quarters with peels on. Core the apple, then cut each quarter into three slices until you have 12 slices.
5. Make the dressing. Put all the ingredients in a bowl, then stir briskly until you have an emulsion.
6. Assemble the salad. First, pat the celery pieces with a clean towel until dry. Put all the salad ingredients on a shallow plate, then toss to coat with the dressing.

Tips:

• Replace the walnuts with roasted almonds if you prefer.
• If you want a different dressing, use a white wine vinaigrette.
• For a more filling dish, add some grilled chicken to the salad.

Celery-apple breakfast smoothie recipe

If you’re in a hurry but you want to start your day with a healthy breakfast, try making a delicious celery smoothie.

This smoothie combines nutritious celery with other superfoods like ginger and orange juice. Like the salad above, you can use this smoothie recipe as a base. Experiment with other ingredients and juices to make a smoothie that suits your taste.

Ingredients for 2 servings: 

• 4 celery stalks, chopped
• 1 banana, peeled, cubed and frozen
• 1 cup of orange juice, chilled
• 1/2 cup of cucumber, peeled and cubed
• A one-inch piece of ginger, chopped

Preparation:

1. Combine the celery, banana, cucumber, ginger and orange juice in a blender. Process until smooth.
2. Serve immediately.

Tips: 

• For a sweeter smoothie, add several dates.
• Try using different fruit and veggie combinations, like pears, strawberries, or carrots.
• Replace orange juice with apple juice to make a celery-apple breakfast smoothie. You can also add a few pieces of fresh apple while blending the smoothie.

Other ways to cook with celery

There are many ways to incorporate antioxidant-rich celery into your regular diet.

1. Add whole or chopped celery to scrambled eggs or other savory dishes.
2. Add chopped celery to soups, stir-fries and vegetable stews.
3. Fill two or three celery stalks with spiced nut butter to satisfy your craving for a sweet, salty and crunchy snack.
4. Pair crunchy celery with guacamole, hummus, or seasoned tahini.
5. Use chopped raw celery to add flavor and texture to garden salads, marinated veggies and chilled protein salads like egg, tuna or white bean salad.

Enjoy a refreshing celery-apple breakfast smoothie or a delicious salad to boost your fiber intake.

Sources:

OrganicFacts.net

Health.com

WhiskAffair.com