Photo: Krivec Ales

Is celery high in fiber?

And then there's the high water content of celery — almost 95 percent — plus generous amounts of soluble and insoluble fiber. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fiber.

healthline.com - Benefits of Celery: For Your Health - Nutrition - Healthline

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Share on Pinterest At just 10 calories a stalk, celery’s claim to fame may be that it’s long been considered a low-calorie “diet food.” But crispy, crunchy celery actually has a number of health benefits that may surprise you. Here are five reasons you should consider adding celery to your diet, plus a few recipes to make it easy. 1. Celery is a great source of important antioxidants. Antioxidants protect cells, blood vessels, and organs from oxidative damage. Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs. 2. Celery reduces inflammation. Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body. 3. Celery supports digestion. While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach. Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies. And then there’s the high water content of celery — almost 95 percent — plus generous amounts of soluble and insoluble fiber. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fiber. 4. Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar. 5. Celery has an alkalizing effect. With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions. Tips for Buying and Storing Celery Sturdy stalks . Look for celery that has sturdy, upright stalks. They should snap easily

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when you pull them, not bend.

. Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend. Crisp leaves . Leaves should be crisp and fresh, ranging in color from pale to

bright green. Avoid celery with yellow or brown patches.

. Leaves should be crisp and fresh, ranging in color from pale to bright green. Avoid celery with yellow or brown patches. Wait to chop . Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose

nutrients.

. Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose nutrients. Steam it .

Steamed celery will retain flavor and almost all of its nutrients.

. Steamed celery will retain flavor and almost all of its nutrients. Eat in five to seven days . Eat fresh celery within five to seven days to

enjoy its maximum nutritional benefits.

. Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits. Eat the leaves. Don’t discard the leaves — that’s where celery has the most calcium,

potassium, and vitamin C. But because they don’t store well, consume celery

leaves within a day or two of purchase. In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices. Celery can also be steamed or baked. Celery Recipes Enjoy the healthy benefits of celery by trying these recipes. Cream of Celery Soup Smooth and flavorful, this soup comes together quickly. 1/4 cup butter

1 small yellow

onion, finely chopped

onion, finely chopped 2 cups celery,

finely chopped

finely chopped 1 large garlic

clove, minced

clove, minced 1/3 cup flour

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1 1/2 cup

chicken stock

chicken stock 1 1/2 cup

whole milk

whole milk 1 tsp salt

1/2 tsp sugar

1/8 tsp

freshly ground black pepper Melt butter over medium-high heat in a heavy-bottomed pot. Cook onions, celery, and garlic until translucent, about five to seven minutes. Add flour and cook one minute. Add chicken stock and milk, stirring until smooth. Increase heat, bringing mixture to a simmer. Reduce heat to medium, adding remaining ingredients, and simmer uncovered for about 15 minutes. Add salt to taste. Celery Salad with Horseradish and Celery Root Simple but artful, this recipe brings interesting textures and flavors to the standard salad. 1 medium celery

root

root 10 celery

stalks, thinly sliced

stalks, thinly sliced 1/2 cup celery

leaves

leaves 1 shallot,

thinly sliced into rings

thinly sliced into rings 1 tbsp lemon

zest

zest 1 tbsp

prepared horseradish

prepared horseradish 1/2 cup olive

oil

oil 3 tbsp fresh

lemon juice

lemon juice 1 cup

flat-leaf parsley, packed

flat-leaf parsley, packed salt

fresh ground

black pepper Peel and halve celery root, then use a mandolin to thinly slice one half. Cut the other half into matchsticks. Combine celery root with celery stalks, shallot, lemon zest, and horseradish. Season with salt and pepper, then toss to combine. Allow to rest for about 10 minutes. Meanwhile, whisk oil and lemon juice. Season with salt and pepper. Drizzle over vegetables, then top with celery leaves and parley, tossing to combine. Ants on a Log This recipe puts a twist on the after-school staple. Keep it classic by substituting peanut butter and raisins. 3 tbsp cream

cheese

cheese 2 celery

stalks, trimmed

stalks, trimmed 1/4 cup assorted

dried fruit Spread cream cheese into the hollow side of each celery stalk and then sprinkle with dried fruit. Share on Pinterest

healthline.com - Benefits of Celery: For Your Health - Nutrition - Healthline

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