The healthy facts about celery

Once the quintessential dieter's snack, celery has finally achieved the status of a good-for-you food. Researchers are discovering many healthful compounds in celery, including those that may help lower blood pressure or reduce the risk for certain types of cancer.

These are the main nutrients your body gets from eating celery:

• Apigenin: Animal studies suggest that this flavonoid may stop tumour growth. Apigenin is also currently under investigation for po­ten­tial anti-inflammatory effects.
• Insoluble fibre: Foods that are high in insoluble fibre tend to be low in calories, and they also promote feelings of fullness. Insoluble fibre is an excellent choice for those who are trying to lose weight.
• Phthalides (3-n-butyl phthalide): Though celery is relatively high in sodium (35 milligrams per stalk) — a possible concern for ­people who suffer from hypertension — it also contains a unique compound that is believed to lower blood pressure. Some studies indicate that phthalides may reduce the body's levels of certain hormones that constrict blood vessels and raise blood pressure.

• Include the celery leaves when cooking. They contain high concentrations of nutrients, such as potassium and vitamin C.
• Celery seeds — whose pungency perks up the flavour of pickles or sauerkraut, or broths for cooking shellfish — contain potentially beneficial chemicals such as limonene, coumarins, phthalides and apigenin. Modern science has found that celery seeds may have anti-inflammatory properties. There are also folk remedies that call for the use of celery seeds to alleviate gout and rheumatoid arthritis.

• For a vegetable side dish, sauté matchsticks of celery in olive oil with chopped walnuts.
• Make a celery relish. Finely chop celery along with onion, garlic and parsley. Add vinegar and mustard to taste and use as a topping for burgers, grilled meat or poultry.
• For a celery "tonic," combine celery with tomato juice and horseradish in a blender and puree.
• Make a triple-celery soup. Cook sliced celery, celery leaves, garlic, broth, a sprinkling of celery seeds and herbs (such as marjoram or basil) and puree. Add milk for a creamy soup.
• Braise celery in seasoned broth until tender and serve as a side vegetable.

Take these suggestions to get more celery in your diet because the health benefits can no longer be ignored.