Nutritional Nuggets: Celery—A Superfood?

By Pat Ellis

Celery is a humble but nutritionally dense vegetable that I became interested in when it was recommended to me by a Naturopathic Doctor I see. Its vitamin profile includes vitamins A, K, B6, B12 and C.  Potassium, magnesium and folate are part of its mineral composition. It has beta carotene and flavonoids, in addition to at least twelve other kinds of antioxidant nutrients packed in every stalk. It is also a very good source of phytonutrients. These all work together to produce several benefits for our bodies.

As we all know, chronic inflammation can lead to or exacerbate existing conditions such as arthritis, atherosclerosis, type 2 diabetes and cancers. Celery contains approximately twenty-five anti-inflammatory compounds, such as apigenin and luteolin, that offer protection against chronic inflammation, and are particularly linked to skin and gut health.

Celery is also rich in anti-oxidants including caffein acid, ferric acid and at least ten others . These compounds assist in fending off oxidative stress that can lead to disease-causing cellular damage. Additionally, they also help fight inflammation.

A bioactive compound called NBP (3-N-butylphthalide) found in celery relaxes artery walls to improve blood flow, thereby helping to lower  blood pressure. There have also been some studies, mostly in animals, which indicate that compounds in celery help to mitigate the effects of aging on memory and learning.

Now that is an impressive resume, but there is more. Celery contains pectin-based polysaccharides, including apiuman. These polysaccharides have demonstrated the ability to decrease instances of stomach ulcers and improve the stomach’s lining. Its water content and soluble and insoluble fiber assist in the support of a healthy digestive tract. All that fiber can also help with our weight loss programs.

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