Know Your Food Plate: Celery

Summarised by TGHC Editorial Team
May 26, 2025
3 min read

Updated: Dec 27, 2025

Introduction

Celery, scientifically known as Apium graveolens, is a crunchy and refreshing stalk vegetable that is not only low in calories but also exceptionally rich in water content, making it an excellent choice for hydration. Its crisp texture and mild flavor make it a versatile ingredient, widely utilized in both Indian cuisine and various global salads and soups. Celery's popularity extends beyond its culinary uses; it is also celebrated for its numerous health benefits and nutritional properties, which contribute to overall well-being. This vegetable can be enjoyed raw, cooked, or juiced, and its unique flavor profile enhances a variety of dishes, from salads to stews.

Key Nutritional Components and Benefits

Water – Celery is composed of approximately 95% water, which plays a crucial role in maintaining hydration levels in the body. Consuming water-rich foods like celery can help replenish fluids, especially during hot weather or after physical activity. Proper hydration is essential for optimal bodily functions, including temperature regulation, joint lubrication, and nutrient transportation.
Fiber – This vegetable is an excellent source of dietary fiber, which is vital for supporting digestive health. Fiber aids in promoting regular bowel movements, preventing constipation, and fostering a healthy gut microbiome. Additionally, fiber can help regulate blood sugar levels and contribute to a feeling of fullness, making it a valuable addition to weight management diets.
Antioxidants – Celery is packed with antioxidants, including flavonoids and vitamin C, which help combat oxidative stress in the body. These antioxidants play a significant role in reducing inflammation and lowering the risk of chronic diseases, such as heart disease and cancer. By neutralizing free radicals, they protect cells from damage and contribute to overall health.
Vitamin K – Celery is a rich source of vitamin K, a nutrient that is essential for proper blood clotting and bone health. This vitamin plays a pivotal role in synthesizing proteins required for blood coagulation, thereby preventing excessive bleeding. Furthermore, adequate vitamin K intake is linked to improved bone density and a reduced risk of fractures.

Health Benefits

Celery aids hydration and digestion, making it an ideal snack for those looking to maintain optimal hydration levels while also supporting their digestive system. The combination of high water content and dietary fiber works synergistically to promote gastrointestinal health.
Its anti-inflammatory properties help reduce inflammation throughout the body, which can alleviate symptoms associated with various inflammatory conditions, such as arthritis and asthma. Regular consumption of celery may contribute to overall improved health by minimizing chronic inflammation.
Celery supports heart health by helping to lower blood pressure and cholesterol levels. The presence of phthalides, a type of phytochemical found in celery, has been shown to relax the tissues of the artery walls, enhancing blood flow and reducing the risk of cardiovascular diseases.
Furthermore, celery promotes healthy blood clotting due to its high vitamin K content, which is crucial for maintaining proper clotting mechanisms in the body. This is particularly important for individuals recovering from injuries or undergoing surgical procedures, as effective blood clotting is essential for healing.

Easy Recipes with Celery

Celery is a versatile vegetable that can add crunch and flavor to a variety of dishes. Here are five easy Indian recipes that incorporate celery:

Celery and Potato Curry: A comforting dish made with diced potatoes and celery cooked in a spiced tomato gravy.
Celery Raita: A refreshing yogurt-based side dish that combines chopped celery, spices, and herbs for a cooling effect.
Celery Pulao: A fragrant rice dish where basmati rice is cooked with celery, peas, and aromatic spices.
Celery Paratha: Whole wheat flatbreads stuffed with a spiced mixture of grated celery and other vegetables.
Celery Stir-Fry: A quick and healthy stir-fry with celery, bell peppers, and a blend of Indian spices.