Celery: The Surprisingly Healthy Green You’ve Been Overlooking
Let’s be honest—celery has a bit of a reputation. It’s often dismissed as “just water” or a crunchy delivery system for peanut butter. But it’s time to rethink this humble green stalk. Celery is not only hydrating and refreshing, it’s packed with nutrients, low in calories, and surprisingly versatile.
Why Celery Deserves a Second Look
While celery might seem like the plainest veggie in the drawer, it’s actually a quiet powerhouse of health benefits. It’s a 95% water-rich food that delivers fiber, antioxidants, and essential vitamins in every crispy bite. And because it’s so low in calories and high in volume, it’s a go-to ingredient for anyone looking to snack smarter or stay cool and hydrated on hot days.
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Health Benefits of Celery
Hydrating: Nearly all water, celery is a natural choice for beating dehydration.
High in Fiber: Helps keep digestion moving and leaves you feeling fuller longer.
Anti-Inflammatory: Contains antioxidants like apigenin and luteolin.
Heart-Healthy: Potassium supports healthy blood pressure.
Bone Support: Vitamin K is vital for bone health and blood clotting.
Naturally Gluten-Free, Vegan, and Budget-Friendly
And best of all? It stores well, travels well, and works beautifully in both raw and cooked dishes—perfect for life aboard.
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Nutritional Breakdown: 1 Cup Chopped Celery
Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
Calories | 16 | — |
Water | ~95% | — |
Carbohydrates | 3g | 1% |
– Sugar | 1.4g | — |
– Fiber | 1.6g | 6% |
Protein | 0.7g | 1% |
Fat | 0.2g
| <1% |
Vitamins & Minerals:
Vitamin K: 29.6 mcg (37% DV)
Vitamin A (beta-carotene): 453 IU (9% DV)
Vitamin C: 3.1 mg (5% DV)
Folate (B9): 36 mcg (9% DV)
Potassium: 263 mg (8% DV)
Calcium: 40 mg (4% DV)
Magnesium: 11 mg (3% DV)
Final Thought
Celery might not steal the spotlight like kale or avocado, but its benefits are undeniable. It’s proof that sometimes the most ordinary ingredients are the ones doing the most heavy lifting in your health—and your cooking.
So the next time you pass the celery at the market, give it a second look. It just might become your new favorite galley staple.
Zesty Celery Salad with Dill, Walnuts & Dijon
Ingredients
- 6 Celery stalks, thinly sliced
- A generous handful of celery leaves, chopped
- 2 tbsp Chopped walnuts
- 1 tbsp Chopped fresh dill
- 1 tbsp Extra virgin olive oil
- 1 tsp Apple cider vinegar
- 1-2 tsp Dijon mustard
- Juice of ½ a lemon
- 3 tbsp Shaved Parmesan
- Kosher salt & cracked black pepper to taste
Instructions
- In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, and lemon juice.In a separate bowl, combine the sliced celery, celery leaves, walnuts, dill, and Parmesan.Drizzle the dressing over the salad and toss to coat.Season to taste with salt and pepper.Let sit for 5–10 minutes to allow the flavors to blend. Serve chilled or at room temp.