Healthy Facts

 

5 a dayCelery has long been regarded as an ideal food for those trying to manage their weight due to its low calorie status and high water content, however it's a good source of potassium and high in calcium too – which is important for healthy bones, blood pressure and nerve function.

What’s more, choosing to snack on celery also guarantees a fabulous amount of antioxidants – it’s packed with Vitamin C, Potassium and Iron, and provides a good dose of folate too. And don't forget the leaves either, and the darker the better, as they contain carotene and more minerals and Vitamin C than the paler leaves. To top it all off, celery is low sodium and cholesterol free as well as being virtually fat free too, but if you need any more reasons to eat celery, simply read on…Calorie-wise, 1 digestive biscuit equals 30 sticks of celery!

It’s one of the lowest calorie foods you can eat

Celery is extremely low in calories - 1 stalk contains just 2 calories – and is virtually fat free, making it a great snack or ingredient for slimmers.

Helps you feel fuller for longer

Celery’s high water and fibre content and crunchy texture are not only brilliant for helping you feel satisfied, but also for getting you to chew your food well and ensuring you stay fuller for longer.

3 sticks of celery provides:
Calories 6 kcals Carbohydrates 0.8g
Fat 0.2g Fibre 1g
Daily amounts
  % RDA
Potassium
Vitamin C
Folate
Vitamin B1
Vitamin b6
Calcium
Selenium
Iron
8%
18%
7%
7%
4%
5%
5%
2%

Keeps bloating at bay

As well as containing fibre, celery is a prebiotic so can help keep bloating at bay.

Reduces blood pressure

Celery is a good source of potassium which helps to control blood pressure and counteract the negative effects of too much salt on the diet. It also contains ‘3-n-butyl phthalide’ which helps to reduce blood pressure by relaxing blood vessels and incidentally is one of the components that gives celery its characteristic smell and taste. Traditionally used in Asian medicine to treat high blood pressure, more recently studies have found that celery seed extract can help reduce both systolic and diastolic blood pressure within weeks.

Helps maintain a healthy digestive system

Celery contains dietary fibre which helps keep your digestive system healthy. A high fibre diet will protect against problems like heart disease, diabetes, constipation and haemorrhoids (piles).

Helps slow progression of dementia

Recent research indicates that the plant compound luteolin - found in celery - may help combat Alzheimer's and other degenerative mental illnesses. This is because luteolin reduces age-related inflammation in the brain and related memory deficits by directly inhibiting the release of inflammatory molecules in the brain. Research is still in the early stages, but it is known that a healthy balanced diet, rich in fruit and vegetables, can help reduce the risk of dementia.

Healthy celery recipes and ideasCan help protect against cancer

One of active compounds in celery is the phytochemical coumarin, which has been proven effective in cancer prevention and capable of enhancing the activity of certain white blood cells that help fight cancer. They also help prevent free radicals from damaging cells. In addition, the plant compound luteolin which is found in celery has been shown to function as an anti-oxidant, anti-inflammatory, and anti-cancer agent with a study assessing the role of diet in the development of colon cancer finding a strong protective effect from luteolin.

Aids a good night’s sleep

Blended celery juice is thought to help a good night’s sleep because of the vitamins, mineral salts and nutrients it contains. For a refreshing Grape & Celery Cooler, juice a bunch of white dessert grapes with two stalks of celery and top with fresh mint leaves. Celery also combines well with apples, pears and radishes – see our fruity juice recipe for details.