All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Pineapples

Plums Prunes

Pomegranates

Pork

Potatoes

CELERY

Typical serving size:

½ cup, raw (60 g)

WHAT IT HEALS

Weight gain High blood pressure Inflammation Cancer Dieters tend to eat lots of celery because it is low in calories
Two stalks of celery contain less than 10 calories (celery is about 95% water by weight), yet their fiber content makes them very filling; the serving also delivers small amounts of vitamin C and some folate
Although it is not very high in nutrients, it adds a unique flavor to a variety of foods—from soups to salads and poultry stuffing

Health Benefits

Helps reduce weight
The fiber in celery helps induce feelings of satiety, leading you to eat less
Aids with high blood pressure
Celery is a good source of potassium, a mineral that aids muscle function and offsets some of sodium’s damaging effects on blood pressure

Old School

Chewing celery consumes more calories than it provides

New Wisdom

It’s an urban myth that celery has “negative” calories but, with less than 10 calories per serving, it’s great to munch on to lose weight
May help treat certain inflammatory conditions
Herbalists have advocated fresh celery and celery seed tea to treat gout and other forms of inflammatory arthritis, as well as high blood pressure and edema
Studies indicate that phthalides in celery may reduce the body’s levels of certain hormones that constrict blood vessels and raise blood pressure
Phytochemicals found in celery help reduce production of certain prostaglandins, body chemicals that can cause inflammation
May help reduce the risk of certain cancers
Phytochemicals in celery help destroy benzopyrene, a carcinogen that occurs in foods cooked at a high temperature

Allergies

Add celery leaves to tossed salads

Cut ribs into pieces and fill with reduced-fat refried beans and a drizzle of salsa

Sauté chunks of celery, carrot, and onion with sage

Buying Tip

s

Look for stalks that are light green, crisp, and firm without any bruises

Leaves should be a uniform color
Storing Tip

Refrigerate celery in a loosely sealed plastic wrap for about a week

QUICK TIP:

Use the leaves Celery leaves are the most nutritious part of the plant, containing more calcium, iron, potassium, beta carotene, and vitamin C than the stalks
Save the leaves for soups, salads, and other dishes enhanced by the flavor of celery