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Superfood: Celery Seeds

Celery is a popular vegetable, but there’s more to this plant than the stalk alone. Celery seeds are less common but still tasty and nutritious.

They’re small, light-brown, and have an earthy scent. Their flavor is warm and bitter.

Eastern medicine has used celery seeds for thousands of years to treat ailments like bronchitis, skin disorders, and the flu.

Today, celery seeds are most commonly used as a cooking spice. However, they’re also available as a supplement in extract or capsule form.

Rich in Important Nutrients

Despite their small size, celery seeds have an impressive nutrient profile.

For example, they’re a great source of essential minerals like calcium, manganese, and iron.

Celery seeds are low in calories, with a tablespoon providing about 25 calories. They have a balanced macronutrient profile, offering relatively equal amounts of carbs, protein, and fat.

Support Bone Health

Your bones require certain vitamins and minerals in varying amounts to stay healthy and strong. Celery seeds contain many of these important nutrients.

One of the most well-known minerals for bone health is calcium. One tablespoon (6.5 grams) of the seeds provides 12% of the RDI for this mineral.

When your calcium intake is inadequate for extended periods, your body compensates by pulling calcium from your bones.

A lower bone mineral density is associated with an increased risk of fractures, especially in older adults. Some studies suggest that increasing your calcium intake may reduce your risk of fractures.

Celery seeds are also rich in a lesser-known mineral called manganese. One tablespoon (6.5 grams) of the seeds packs an impressive 27% of the RDI.

Manganese is needed to activate enzymes that produce proteins necessary for the formation of bone tissue and cartilage. Thus, it supports bone structure and strength.

Lastly, celery seeds also contain magnesium and phosphorus. These two minerals support bone-building cells called osteoblasts. Deficiency in either of these nutrients may lead to chronic bone diseases like osteoporosis.

Promote Red Blood Cell Formation

Iron is a mineral essential for producing red blood cells. These red blood cells deliver oxygen from your lungs to other parts of your body.

Celery seeds are a great source of iron for both men and women. One tablespoon (6.5 grams) of celery seeds provides 17% and 38% of the RDIs for women and men, respectively.

Without enough dietary iron, your body cannot produce enough red blood cells. As a result, you may develop iron-deficiency anemia.

Iron deficiency is the most common micronutrient deficiency worldwide, but eating more iron-rich foods has been shown to lower your risk of deficiency and subsequent anemia.

Celery seeds contain non-heme iron. This type of iron is different from heme iron in animal products and is absorbed at a lower rate at roughly 10%.

Vitamin C enhances the absorption of non-heme iron in plant foods like celery seeds. Eating foods rich in vitamin C like berries, citrus fruits, or bell peppers in meals with the seeds can help optimize non-heme iron absorption.

May Improve Blood Sugar Levels

Magnesium has many functions in your body, such as improving blood sugar levels.

Maintaining healthy blood sugar levels is important for reducing your risk of type 2 diabetes and heart disease.

Celery seeds are a great source of magnesium, with one tablespoon (6.5 grams) providing 12% of the RDI.

Magnesium plays an important role in blood sugar control and helps increase your cells’ response to insulin, a hormone that regulates blood sugar levels.

Including magnesium-rich foods like celery seeds in your diet may reduce your risk of type 2 diabetes. In fact, one large review associated magnesium-rich diets with an up to 14% reduced risk of diabetes.

May Fight Bacteria

Celery seed extract may have antibacterial properties.

For example, one test-tube study found that celery seed extract fought off H. pylori bacteria, which are found in the digestive tract of certain individuals and may lead to stomach ulcers.

However, these benefits have not yet been tested in humans.

May Have Antioxidant Properties

Celery seed extract may also have antioxidant properties.

Antioxidants are compounds that prevent cellular damage caused by molecules called free radicals. Your body requires a healthy balance of antioxidants and free radicals to maintain optimal health.





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