celery
Celery adalah sayur berserat/berfiber tinggi yang rangup dan telah di tanam sejak dahulu kala lagi. Ia nya ditanam sebagai bahan berunsur perubatan. Dizaman moden ini ianya menjadi sebahagian diet diselurh dunia. Celery adalah dari keluarga pokok dill, karot, fennel dan parsli.
Bila ditanam pelepah dan daun celery berwarna hijau dan berbunga putih.Berbunga bila tiba musimnya.
Celery yang ditanam dijual dikedai telah dipotong daunnya untuk menjamin kesegaranna. Jika Celery yang ditanam sendiri daun, ubi akar dan seluruh bahagiannya boleh dimakan dan berkhasiat.Bijinya juga boleh dimakan dan dibuat makanan berunsur kesihatan.
Celery kaya dengan vitamin C, mengandungi bahan dan serat yang dapat merendahkan tekanan darah tinggi dan kolestrol, dan banyak lagi.
Ianya elok dimakan mentah atau dibuat jus. Lagi sedap dicampur dengan karot. Diminum terus apabila diblender dengan sedikit ais. Supaya khasiat tidak luput bila terdedah diudara(dioksidakan).
Ia elok diminum untuk pengidap darah tinggi dan untuk orang yang mudah stress. Kandungan Phatalide didalam celery dapat membantu meredakan penghasilan hormon stress didalam badan. Dengan itu saluran darah ke jantung dapat mengalirkan oksigen dan darah dengan tekanan yang rendah. Phtalide memberi kesan yang berupaya melancarkan pengaliran yang sihat.Amat elok untuk kesihatan jantung dan kolestrol didalam jantung(termasuk plak didalam jantung).
Acknowledgment - gambar2 diambil dari new world ensiklopedia- with thanks
Sayur celery ini mengandungi garam, maka pemakan hendaklah menjaga pengambilan garam bila memakan sayuran ini.Maka ianya elok membantu menyeimbangkan cecair didalam badan dengan garam semulajadi didalam sayur ini (diuretik). Sesiapa yang kaki selalu bengkak elok makan sayur ini..(orang yang kena gout tu lain cerita lah - jangan makan daging merah dan makanan laut).
Jika anda membuat sup ayam, sup tulang dsb, selain dari menggunakan daun parsli, celery juga boleh atau elok digunakan juga sebagai pengganti herba parsli.. Celery ini diracik halus halus dan dimasukkan didalam sup tadi.Selain dimakan mentah begitu saja atau salad dan dibuat jus, ianya juga boleh dimasak sebagai sayur atau masakan sayur campur dan macam macam lagi ..
Jus celery:
3 pelepah diracik halus(supaya bila diblender seratnya akan menjadi halusdan hancur) dicampur dengan:
sebatang karot(dipotong halus)atau;
sebiji tomato(dipotong potong supaya kulitnya hancur )atau;
atau suku beetroot mentah dicampur
seketul dua ais.
Dimesin dan diminum segera supaya khasiatnya tidak luput.
Untuk yang ada arthiritis elakkan dari mengambil tomato.
Minum setiap hari ..memang elok dan berkhasiat.. kalau risau nak beli q10 mahal..
Cadangan: beli bahan yang tahan untuk seminggu, balik basuh semua, asing dan racik kan untuk kegunaan untuk setiap hari didalam pek yang kecil dan disimpan didalam freezer.
untuk di buat jus keluarkan dan terus masukkan pek yang kecil tadi didalam blender dan minum terus tanpa perlu diletakkan didalam ais.
Jika sayuran tadi disimpan didlam frezer, bahan untuk dibuat jus akan dapat tahan lebih lama tanpa membusuk dan mengekalkan khasiat didalamnya.
biji celery
RESEARCH ARTICLE DIAMBIL DARI WORLD HEALTHS FOODs:
This chart graphically details the %DV that a serving of Celery provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Celery can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Celery, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Celery contains vitamin C and several other active compounds that promote health, including phthalides, which may help lower cholesterol, and coumarins, that may be useful in cancer prevention.
Rich in Vitamin C
Celery is an excellent source of vitamin C, a vitamin that helps to support the immune system. Vitamin C-rich foods like celery may help reduce cold symptoms or severity of cold symptoms; over 20 scientific studies have concluded that vitamin C is a cold-fighter. Vitamin C also prevents the free radical damage that triggers the inflammatory cascade, and is therefore also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. As free radicals can oxidize cholesterol and lead to plaques that may rupture causing heart attacks or stroke, vitamin C is beneficial to promoting cardiovascular health. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
Potential Blood Pressure Benefits
Celery's potential for reducing high blood pressure has long been recognized by Chinese medicine practitioners, and Western science researchers may have recently identified one reason why.
Celery contains active compounds called phthalides, which can help relax the muscles around arteries and allow those vessels to dilate. With more space inside the arteries, the blood can flow at a lower pressure. phthalides also reduce stress hormones, one of whose effects is to cause blood vessels to constrict. When researchers injected 3-n-butyl phthalide derived from celery into laboratory animals, the animals' blood pressure dropped 12 to 14 percent. Of course, injection of a celery extract into laboratory animals is very far from food consumption by humans, and the researchers participating in this as yet unpublished study cautioned against overindulging in celery until clinical trials could be conducted with food and humans. But the potential helpfulness of this already nourishing food in lowering blood pressure seems likely, and it doesn't hurt that celery ranks as a very good source of potassium and a good source of calcium and magnesium, because increased intake of these minerals has also been associated with reduced blood pressure.
Celery has a reputation among some persons as being a high-sodium vegetable, and blood pressure reduction is usually associated with low-sodium foods. So how do the benefits of phthalides compare with the risks of sodium in celery? There are approximately 100 milligrams of sodium in a full cup of chopped celery-that's about 2 stalk's worth. The U.S. Food and Drug Administration's Daily Value for sodium intake is 2,400 milligrams, the equivalent of about 24 cups, or 48 stalks of celery. Since two stalks of celery only provide about 4% of the sodium DV, most individuals would be able to include 2 or even more stalks of celery in a day's diet while keeping their total sodium intake below the DV by sticking with other low-sodium foods. The exact amount of celery needed to achieve the blood pressure lowering effects found in animals cannot be determined until clinical trials are conducted on humans using the food itself.
Cholesterol-lowering Benefits
In studies of animals specially bred to have high cholesterol, celery's cholesterol-lowering activity has been demonstrated. In eight weeks, aqueous solutions of celery (like celery juice) fed to specially bred high cholesterol animals significantly lowered their total cholesterol by increasing bile acid secretion.
Diuretic Activity
The seeds of celery's wild ancestors, which originated around the Mediterranean, were widely used as a diuretic. Today, we understand how celery, which is rich in both potassium and sodium, the minerals most important for regulating fluid balance, stimulates urine production, thus helping to rid the body of excess fluid.
Promote Optimal Health
Celery contains compounds called coumarins that help prevent free radicals from damaging cells, thus decreasing the mutations that increase the potential for cells to become cancerous. Coumarins also enhance the activity of certain white blood cells, immune defenders that target and eliminate potentially harmful cells, including cancer cells. In addition, compounds in celery called acetylenics have been shown to stop the growth of tumor cells.
Description
Celery is a biennial vegetable (meaning it has a normal life cycle of two years) that belongs to the Umbelliferae family, whose other members include carrots, fennel, parsley and dill. While most people associate celery with its prized stalks, its leaves, roots and seeds are also used as a food and seasoning as well as a natural medicinal remedy.
Celery grows to a height of 12 to 16 inches and is composed of leaf-topped stalks arranged in a conical shape and joined at a common base. The stalks have a crunchy texture and a delicate, but mildly salty, taste. The stalks in the center are called the heart and are the most tender. In the United States, we are used to celery appearing in different shades of green, but in Europe they also enjoy a variety that is white in color. Like white asparagus, this type of celery is grown shaded from direct sunlight, so the production of its chlorophyll content, and hence its green color, are inhibited.
History
The celery that we know today was derived from wild celery. While thought to have its origins in the Mediterranean regions of northern Africa and southern Europe, it was also native to areas extending east to the Himalayas. Wild celery differed a bit from its modern day counterpart in that it featured less stalks and more leaves.
Celery has a long and prestigious history of use, first as a medicine and then later as a food. The initial mention of the medicinal properties of celery leaves dates back to the 9th century B.C., when celery made an appearance in the Odyssey, the famous epic by the Greek poet, Homer. The Ancient Greeks used the leaves as laurels to decorate their renowned athletes, while the ancient Romans used it as a seasoning, a tradition that has carried through the centuries.
It was not until the Middle Ages that celery's use expanded beyond medicine and seasoning into consideration as a food. And while today, for most people thoughts of celery conjure up images of dips and crudité platters, eating this delicious crunchy vegetable raw did not really become popular until the 18th century in Europe. Celery was introduced in the United States early in the 19th century.
How to Select and Store
Choose celery that looks crisp and snaps easily when pulled apart. It should be relatively tight and compact and not have stalks that splay out. The leaves should be pale to bright green in color and free from yellow or brown patches. Sometimes celery can have a condition called "blackheart," which is caused by insects. To check for damage, separate the stalks and look for brown or black discoloration. In addition, evaluate the celery to ensure that it does not have a seedstem-the presence of a round stem in the place of the smaller tender stalks that should reside in the center of the celery. Celery with seedstems are often more bitter in flavor.
To store celery, place it in a sealed container or wrap it in a plastic bag or damp cloth and store it in the refrigerator. If you are storing cut or peeled celery, ensure that it is dry and free from water residue, as this can drain some of its nutrients. Freezing will make celery wilt and should be avoided unless you will be using it in a future cooked recipe.
How to Enjoy
For some of our favorite recipes, click Recipes.
Tips for preparing celery:
To clean celery, cut off the base and leaves, then wash the leaves and stalks under running water. Cut the stalks into pieces of desired length. If the outside of the celery stalk has fibrous strings, remove them by making a thin cut into one end of the stalk and peeling away the fibers. Be sure to use the leaves-they contain the most vitamin C, calcium and potassium-but use them within a day or two as they do not store very well.
Celery should not be kept at room temperature for too long since, because of its high water content, it has a tendency to wilt quickly. If you have celery that has wilted, sprinkle it with a little water and place it in the refrigerator for several hours where it will regain its crispness.
A few quick serving ideas:
Add chopped celery to your favorite tuna fish or chicken salad recipe.
Enjoy the delicious tradition of eating peanut butter on celery stalks.
Use celery leaves in salads.
Braise chopped celery, radicchio and onions and serve topped with walnuts and your favorite soft cheese.
Next time you are making fresh squeezed carrot juice give it a unique taste dimension by adding some celery to it.
Add celery leaves and sliced celery stalks to soups, stews, casseroles, and healthy stir fries.
Individual Concerns
Celery and Pesticide Residues
Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver's ability to process other toxins, the cells' ability to produce energy, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group's 2009 report "Shopper's Guide to Pesticides," celery is among the 12 foods on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of celery unless it is grown organically.
Nutritional Profile
Celery is an excellent source of vitamin C. It is a very good source of dietary fiber, potassium, folate, molybdenum, manganese and vitamin B6. Celery is also a good source of calcium, vitamin B1, vitamin B2, magnesium, vitamin A, phosphorus and iron.
Celery also contains approximately 35 milligrams of sodium per stalk, so salt-sensitive individuals can enjoy celery, but should keep track of this amount when monitoring daily sodium intake.
For an in-depth nutritional profile click here: Celery.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Celery is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Celery, raw
1.00 cup
120.00 grams
19.20 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin K 35.26 mcg 44.1 41.3 excellent
vitamin C 8.40 mg 14.0 13.1 excellent
potassium 344.40 mg 9.8 9.2 very good
folate 33.60 mcg 8.4 7.9 very good
dietary fiber 2.04 g 8.2 7.7 very good
molybdenum 6.00 mcg 8.0 7.5 very good
manganese 0.12 mg 6.0 5.6 very good
vitamin B6 (pyridoxine) 0.10 mg 5.0 4.7 very good
calcium 48.00 mg 4.8 4.5 good
vitamin B1 (thiamin) 0.06 mg 4.0 3.8 good
magnesium 13.20 mg 3.3 3.1 good
vitamin A 160.80 IU 3.2 3.0 good
tryptophan 0.01 g 3.1 2.9 good
phosphorus 30.00 mg 3.0 2.8 good
vitamin B2 (riboflavin) 0.05 mg 2.9 2.8 good
iron 0.48 mg 2.7 2.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
In-Depth Nutritional Profile for Celery
References
Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.
Finkelstein E, Afek U, Gross E, et al. An outbreak of phytophotodermatitis due to celery. Int J Dermatol 1994 Feb;33(2):116-8 1994.
Khaw KT, Bingham S, Welch A, et al. Relation between plasma ascorbic acid and mortality in men and women in EPIC-Norfolk prospective study: a prospective population study. European Prospective Investigation into Cancer and Nutrition. Lancet. 2001 Mar 3;357(9257):657-63 2001.
Kurl S, Tuomainen TP, Laukkanen JA et al. Plasma vitamin C modifies the association between hypertension and risk of stroke. Stroke 2002 Jun;33(6):1568-73 2002.
Tsi D, Tan BK. The mechanism underlying the hypocholesterolaemic activity of aqueous celery extract, its butanol and aqueous fractions in genetically hypercholesterolaemic RICO rats. Life Sci 2000 Jan 14;66(8):755-67 2000.
Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220
KLIK INI - LAGI BACAAN MENGENAI CELERY
Bila ditanam pelepah dan daun celery berwarna hijau dan berbunga putih.Berbunga bila tiba musimnya.
Celery kaya dengan vitamin C, mengandungi bahan dan serat yang dapat merendahkan tekanan darah tinggi dan kolestrol, dan banyak lagi.
Ianya elok dimakan mentah atau dibuat jus. Lagi sedap dicampur dengan karot. Diminum terus apabila diblender dengan sedikit ais. Supaya khasiat tidak luput bila terdedah diudara(dioksidakan).
Ia elok diminum untuk pengidap darah tinggi dan untuk orang yang mudah stress. Kandungan Phatalide didalam celery dapat membantu meredakan penghasilan hormon stress didalam badan. Dengan itu saluran darah ke jantung dapat mengalirkan oksigen dan darah dengan tekanan yang rendah. Phtalide memberi kesan yang berupaya melancarkan pengaliran yang sihat.Amat elok untuk kesihatan jantung dan kolestrol didalam jantung(termasuk plak didalam jantung).
Acknowledgment - gambar2 diambil dari new world ensiklopedia- with thanksSayur celery ini mengandungi garam, maka pemakan hendaklah menjaga pengambilan garam bila memakan sayuran ini.Maka ianya elok membantu menyeimbangkan cecair didalam badan dengan garam semulajadi didalam sayur ini (diuretik). Sesiapa yang kaki selalu bengkak elok makan sayur ini..(orang yang kena gout tu lain cerita lah - jangan makan daging merah dan makanan laut).
Jika anda membuat sup ayam, sup tulang dsb, selain dari menggunakan daun parsli, celery juga boleh atau elok digunakan juga sebagai pengganti herba parsli.. Celery ini diracik halus halus dan dimasukkan didalam sup tadi.Selain dimakan mentah begitu saja atau salad dan dibuat jus, ianya juga boleh dimasak sebagai sayur atau masakan sayur campur dan macam macam lagi ..
3 pelepah diracik halus(supaya bila diblender seratnya akan menjadi halusdan hancur) dicampur dengan:
sebatang karot(dipotong halus)atau;
sebiji tomato(dipotong potong supaya kulitnya hancur )atau;
atau suku beetroot mentah dicampur
seketul dua ais.
Dimesin dan diminum segera supaya khasiatnya tidak luput.
Untuk yang ada arthiritis elakkan dari mengambil tomato.
Minum setiap hari ..memang elok dan berkhasiat.. kalau risau nak beli q10 mahal..
Cadangan: beli bahan yang tahan untuk seminggu, balik basuh semua, asing dan racik kan untuk kegunaan untuk setiap hari didalam pek yang kecil dan disimpan didalam freezer.
untuk di buat jus keluarkan dan terus masukkan pek yang kecil tadi didalam blender dan minum terus tanpa perlu diletakkan didalam ais.
Jika sayuran tadi disimpan didlam frezer, bahan untuk dibuat jus akan dapat tahan lebih lama tanpa membusuk dan mengekalkan khasiat didalamnya.
biji celeryRESEARCH ARTICLE DIAMBIL DARI WORLD HEALTHS FOODs:
This chart graphically details the %DV that a serving of Celery provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Celery can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Celery, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Celery contains vitamin C and several other active compounds that promote health, including phthalides, which may help lower cholesterol, and coumarins, that may be useful in cancer prevention.
Rich in Vitamin C
Celery is an excellent source of vitamin C, a vitamin that helps to support the immune system. Vitamin C-rich foods like celery may help reduce cold symptoms or severity of cold symptoms; over 20 scientific studies have concluded that vitamin C is a cold-fighter. Vitamin C also prevents the free radical damage that triggers the inflammatory cascade, and is therefore also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. As free radicals can oxidize cholesterol and lead to plaques that may rupture causing heart attacks or stroke, vitamin C is beneficial to promoting cardiovascular health. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
Potential Blood Pressure Benefits
Celery's potential for reducing high blood pressure has long been recognized by Chinese medicine practitioners, and Western science researchers may have recently identified one reason why.
Celery contains active compounds called phthalides, which can help relax the muscles around arteries and allow those vessels to dilate. With more space inside the arteries, the blood can flow at a lower pressure. phthalides also reduce stress hormones, one of whose effects is to cause blood vessels to constrict. When researchers injected 3-n-butyl phthalide derived from celery into laboratory animals, the animals' blood pressure dropped 12 to 14 percent. Of course, injection of a celery extract into laboratory animals is very far from food consumption by humans, and the researchers participating in this as yet unpublished study cautioned against overindulging in celery until clinical trials could be conducted with food and humans. But the potential helpfulness of this already nourishing food in lowering blood pressure seems likely, and it doesn't hurt that celery ranks as a very good source of potassium and a good source of calcium and magnesium, because increased intake of these minerals has also been associated with reduced blood pressure.
Celery has a reputation among some persons as being a high-sodium vegetable, and blood pressure reduction is usually associated with low-sodium foods. So how do the benefits of phthalides compare with the risks of sodium in celery? There are approximately 100 milligrams of sodium in a full cup of chopped celery-that's about 2 stalk's worth. The U.S. Food and Drug Administration's Daily Value for sodium intake is 2,400 milligrams, the equivalent of about 24 cups, or 48 stalks of celery. Since two stalks of celery only provide about 4% of the sodium DV, most individuals would be able to include 2 or even more stalks of celery in a day's diet while keeping their total sodium intake below the DV by sticking with other low-sodium foods. The exact amount of celery needed to achieve the blood pressure lowering effects found in animals cannot be determined until clinical trials are conducted on humans using the food itself.
Cholesterol-lowering Benefits
In studies of animals specially bred to have high cholesterol, celery's cholesterol-lowering activity has been demonstrated. In eight weeks, aqueous solutions of celery (like celery juice) fed to specially bred high cholesterol animals significantly lowered their total cholesterol by increasing bile acid secretion.
Diuretic Activity
The seeds of celery's wild ancestors, which originated around the Mediterranean, were widely used as a diuretic. Today, we understand how celery, which is rich in both potassium and sodium, the minerals most important for regulating fluid balance, stimulates urine production, thus helping to rid the body of excess fluid.
Promote Optimal Health
Celery contains compounds called coumarins that help prevent free radicals from damaging cells, thus decreasing the mutations that increase the potential for cells to become cancerous. Coumarins also enhance the activity of certain white blood cells, immune defenders that target and eliminate potentially harmful cells, including cancer cells. In addition, compounds in celery called acetylenics have been shown to stop the growth of tumor cells.
Description
Celery is a biennial vegetable (meaning it has a normal life cycle of two years) that belongs to the Umbelliferae family, whose other members include carrots, fennel, parsley and dill. While most people associate celery with its prized stalks, its leaves, roots and seeds are also used as a food and seasoning as well as a natural medicinal remedy.
Celery grows to a height of 12 to 16 inches and is composed of leaf-topped stalks arranged in a conical shape and joined at a common base. The stalks have a crunchy texture and a delicate, but mildly salty, taste. The stalks in the center are called the heart and are the most tender. In the United States, we are used to celery appearing in different shades of green, but in Europe they also enjoy a variety that is white in color. Like white asparagus, this type of celery is grown shaded from direct sunlight, so the production of its chlorophyll content, and hence its green color, are inhibited.
History
The celery that we know today was derived from wild celery. While thought to have its origins in the Mediterranean regions of northern Africa and southern Europe, it was also native to areas extending east to the Himalayas. Wild celery differed a bit from its modern day counterpart in that it featured less stalks and more leaves.
Celery has a long and prestigious history of use, first as a medicine and then later as a food. The initial mention of the medicinal properties of celery leaves dates back to the 9th century B.C., when celery made an appearance in the Odyssey, the famous epic by the Greek poet, Homer. The Ancient Greeks used the leaves as laurels to decorate their renowned athletes, while the ancient Romans used it as a seasoning, a tradition that has carried through the centuries.
It was not until the Middle Ages that celery's use expanded beyond medicine and seasoning into consideration as a food. And while today, for most people thoughts of celery conjure up images of dips and crudité platters, eating this delicious crunchy vegetable raw did not really become popular until the 18th century in Europe. Celery was introduced in the United States early in the 19th century.
How to Select and Store
Choose celery that looks crisp and snaps easily when pulled apart. It should be relatively tight and compact and not have stalks that splay out. The leaves should be pale to bright green in color and free from yellow or brown patches. Sometimes celery can have a condition called "blackheart," which is caused by insects. To check for damage, separate the stalks and look for brown or black discoloration. In addition, evaluate the celery to ensure that it does not have a seedstem-the presence of a round stem in the place of the smaller tender stalks that should reside in the center of the celery. Celery with seedstems are often more bitter in flavor.
To store celery, place it in a sealed container or wrap it in a plastic bag or damp cloth and store it in the refrigerator. If you are storing cut or peeled celery, ensure that it is dry and free from water residue, as this can drain some of its nutrients. Freezing will make celery wilt and should be avoided unless you will be using it in a future cooked recipe.
How to Enjoy
For some of our favorite recipes, click Recipes.
Tips for preparing celery:
To clean celery, cut off the base and leaves, then wash the leaves and stalks under running water. Cut the stalks into pieces of desired length. If the outside of the celery stalk has fibrous strings, remove them by making a thin cut into one end of the stalk and peeling away the fibers. Be sure to use the leaves-they contain the most vitamin C, calcium and potassium-but use them within a day or two as they do not store very well.
Celery should not be kept at room temperature for too long since, because of its high water content, it has a tendency to wilt quickly. If you have celery that has wilted, sprinkle it with a little water and place it in the refrigerator for several hours where it will regain its crispness.
A few quick serving ideas:
Add chopped celery to your favorite tuna fish or chicken salad recipe.
Enjoy the delicious tradition of eating peanut butter on celery stalks.
Use celery leaves in salads.
Braise chopped celery, radicchio and onions and serve topped with walnuts and your favorite soft cheese.
Next time you are making fresh squeezed carrot juice give it a unique taste dimension by adding some celery to it.
Add celery leaves and sliced celery stalks to soups, stews, casseroles, and healthy stir fries.
Individual Concerns
Celery and Pesticide Residues
Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver's ability to process other toxins, the cells' ability to produce energy, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group's 2009 report "Shopper's Guide to Pesticides," celery is among the 12 foods on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of celery unless it is grown organically.
Nutritional Profile
Celery is an excellent source of vitamin C. It is a very good source of dietary fiber, potassium, folate, molybdenum, manganese and vitamin B6. Celery is also a good source of calcium, vitamin B1, vitamin B2, magnesium, vitamin A, phosphorus and iron.
Celery also contains approximately 35 milligrams of sodium per stalk, so salt-sensitive individuals can enjoy celery, but should keep track of this amount when monitoring daily sodium intake.
For an in-depth nutritional profile click here: Celery.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Celery is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Celery, raw
1.00 cup
120.00 grams
19.20 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin K 35.26 mcg 44.1 41.3 excellent
vitamin C 8.40 mg 14.0 13.1 excellent
potassium 344.40 mg 9.8 9.2 very good
folate 33.60 mcg 8.4 7.9 very good
dietary fiber 2.04 g 8.2 7.7 very good
molybdenum 6.00 mcg 8.0 7.5 very good
manganese 0.12 mg 6.0 5.6 very good
vitamin B6 (pyridoxine) 0.10 mg 5.0 4.7 very good
calcium 48.00 mg 4.8 4.5 good
vitamin B1 (thiamin) 0.06 mg 4.0 3.8 good
magnesium 13.20 mg 3.3 3.1 good
vitamin A 160.80 IU 3.2 3.0 good
tryptophan 0.01 g 3.1 2.9 good
phosphorus 30.00 mg 3.0 2.8 good
vitamin B2 (riboflavin) 0.05 mg 2.9 2.8 good
iron 0.48 mg 2.7 2.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
In-Depth Nutritional Profile for Celery
References
Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.
Finkelstein E, Afek U, Gross E, et al. An outbreak of phytophotodermatitis due to celery. Int J Dermatol 1994 Feb;33(2):116-8 1994.
Khaw KT, Bingham S, Welch A, et al. Relation between plasma ascorbic acid and mortality in men and women in EPIC-Norfolk prospective study: a prospective population study. European Prospective Investigation into Cancer and Nutrition. Lancet. 2001 Mar 3;357(9257):657-63 2001.
Kurl S, Tuomainen TP, Laukkanen JA et al. Plasma vitamin C modifies the association between hypertension and risk of stroke. Stroke 2002 Jun;33(6):1568-73 2002.
Tsi D, Tan BK. The mechanism underlying the hypocholesterolaemic activity of aqueous celery extract, its butanol and aqueous fractions in genetically hypercholesterolaemic RICO rats. Life Sci 2000 Jan 14;66(8):755-67 2000.
Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220
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