The celery we know today, whether slathered with peanut butter or stirring a bloody Mary, derived from wild celery that originated in the Mediterranean regions of North Africa and southern Europe. It was first used medicinally (as mentioned in Homer’s The Odyssey) as treatment for colds, flu, digestive problems, and water retention. In ancient Greece, celery leaves crowned the heads of esteemed athletes (laurel leaves crowned the Olympic Games winners). While coveted as a seasoning in ancient Rome, celery wasn’t used as food until the Middle Ages and wasn’t introduced to America until the 19th century.
The entire plant–seed, stalk, roots and leaves–is used as food, seasoning or natural medicinal remedy. A culinary staple, celery (Apium graveolens) shares family ties with carrots, fennel, parsley, and anise. Joined at the base, celery stalks are topped by leaves and small white flowers which house its tiny brown seeds. In the U.S., celery’s stalks are a familiar green, whereas in Europe where they’re also grown out of direct sunlight, they are available in white. Rounding out its characteristic crunch with nutritious bite, just two stalks of celery provide a healthy helping of vitamins A, C, and K, dietary fiber, potassium, and folate.
Stocked with healthy compounds such as phthalides, celery extracts have been proven effective in animal studies against cancer and the lowering of blood pressure, cholesterol and triglycerides. Phthalides may have properties that protect the brain. A study in the May 2010 Neuroscience Letters, concluded phthalides are promising for the treatment of Parkinson’s disease, and a study in the June 2010 Journal of Neuroscience, showed its potential for the prevention and treatment of Alzheimer’s disease by reducing oxidative stress.
The finer points. Celery joins carrots and onions as one of the trinity of ingredients in French cuisine known as mirepoix, which is often used as a base for sauces, soups and stocks. Tight, compact stalks with a pale to light green hue are best. Though best in summer, celery is available year round. It ranks second on the “Worst of the Dirty Dozen” list for pesticide residue, published by the public health advocacy organization Environmental Working Group, so consider purchasing organic celery, and wash it well. Add raw celery to chicken and tuna salads, dip stalks into nut butters and hummus dips, fill out savory cooked dishes, such as stews and legumes with its irresistible umami flavor, and use its vitamin rich leaves as edible garnish.
Notable Nutrients
1 cup celery, raw
Calories: 16
Dietary Fiber: 2 g (8 percent DV)
Vitamin A: 453 IU (9 percent DV)
Vitamin C: 3.1 mg (5 percent DV)
More Top Picks Best Luxury Watch Brands
Folate: 36.4 mcg (9 percent DV)
Vitamin K: 29.6 mcg (37 percent DV)
Calcium: 48 mg (5 percent DV)
Potassium: 263 mg (8 percent DV)
Manganese: .1 mg (5 percent DV)
Note: DV=Daily Value; g=gram, mg=milligram,
mcg=microgram, IU=International Units
(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)