Celery is a common food and a vegetable with many properties and very little caloric intake. A part little used but with also interesting applications are its seeds. Celery seeds are usually used as a condiment, providing a crunchy texture with high nutritional value.
In Oriental medicine, celery seed has been used for hundreds of years to improve respiratory problems, reduce skin diseases and other applications for the body. Although today its most standardized use is as a condiment in cooking, there is interesting research about its medicinal potential.
Therefore, this article is focused on knowing all the medicinal properties of celery seeds, as well as their nutritional potential. This product can be easily obtained in different forms of presentation, either in the form of capsules, extract or the seeds themselves.
- Nutritional relationship of celery seeds
- Contribution of minerals
- Medicinal properties of celery seeds
- Abundant source of antioxidants
- Benefits bone health
- Activates the production of red blood cells
- Regulates blood sugar levels
- Celery seeds have antibacterial potential
- How to Add Celery Seeds to Your Diet
- Do celery seeds have side effects?
Nutritional relationship of celery seeds
Generally, the seeds contain a source of protein, healthy fats and different minerals in abundant concentration. You have a great list of seeds and nuts to try.
Celery offers the following nutritional ratio, with a tablespoon of approximately 6.5 grams.
- Energy: 25 kcal
- Proteins: 1 gram
- Carbohydrates: 2 grams
- Fats: 2 grams
- Fibre: 1 gram
Contribution of minerals
- Calcium: 12% of the recommended daily allowance (RDA)
- Phosphorus: 5% of the recommended daily allowance (RDA)
- Magnesium: 9% of the recommended daily allowance (RDA)
- Iron: 17% of the recommended daily allowance (RDA)
- Manganese: 27% of the recommended daily allowance (RDA)
- Zinc: 6% of the recommended daily allowance (RDA)
At the caloric level, they provide less energy than other seeds, so it is interesting since it can be used in all kinds of diets. It contains a balanced macronutrient profile with a balanced amount of protein, carbohydrates and fats.
Medicinal properties of celery seeds
We wanted to group the main scientific research carried out with celery seeds to improve the quality of life or reduce possible diseases. This is what we have found.
Abundant source of antioxidants
In addition to the entire list of nutrients contained in celery seeds, another very important part is its concentration in bioactive elements such as polyphenols, terpenes, saponins and other substances of direct effect on the body.
These antioxidants are made up of carbon ring structures capable of complexing unstable molecules such as free radicals. These harmful elements for the organism cause cellular oxidation, premature aging and are related to serious diseases.
Primary studies carried out in the laboratory and in animals have found that celery seeds offer antioxidant properties to the consumer, based on their balanced ratio of polyphenols. [See study]
Consuming foods that contain these polyphenol-based antioxidant substances can help prevent heart-related diseases, diabetes, or cancer.
It is still too early to endorse the properties of celery seeds, but preliminary studies look promising.
Benefits bone health
Proper bone health is based on maintaining a constant supply of minerals such as calcium or magnesium, and vitamins that act as mobilizers and fixatives, the most important being vitamin D.
Therefore, many times we see in dairy products that contain vitamin D, since it interacts positively with these minerals.
The advantage of celery seeds is that one tablespoon equivalent to 6.5 grams provides up to 12% of the recommended daily allowance (RDA). It can be introduced into all types of meals with little effort and adds to the total amount we need of this mineral and others, such as iron, phosphorus, zinc or manganese.
When we do not consume enough calcium, the body extracts it from the bones, with the consequent decalcification and loss of bone mass, something that results in fractures and greater fragility in the face of falls or blows. Therefore, this mineral is very important and we can’t forget about dairy foods.
For vegans who do not consume yogurts, cheese or dairy, celery seeds is a great alternative to other products and allows to cover the total daily needs of this mineral.
Another important mineral for bones is manganese. Celery seed, for a serving of 6.5 grams, provides almost 30% of the recommended daily amount (RDA), a not insignificant value. This mineral is used by the body to produce protein enzymes related to the formation of cartilage and bone tissue.
The magnesium and the phosphorus are intimately linked to the production of cells known as Osteoblasts. The poor cellular production of these organisms exposes us to bone diseases such as osteoporosis.
Activates the production of red blood cells
Maintaining an adequate level of red blood cells ensures proper oxygenation to all organs and parts of the body. This production is intimately linked to a consumption of iron, which otherwise triggers a disease known as anemia.
Celery seeds, at the mineral level, provide an important source of plant-based iron. Continuing with the previous measure, a tablespoon of 6.5 grams provides 17% of the recommended daily allowance (RDA) in women, and 38% of the recommended daily allowance (RDA) in men.
The iron deficiency it is one of the most common deficiencies worldwide, and is solved with the consumption of foods rich in iron. However, it is very important to know the origin of iron, since there are notable differences between the heme (animal) and non-heme (vegetable) origin, with different rates of absorption by the body.
The handicap of celery seeds is that it is considered non-heme iron. This means that the absorption rate is less than 10%, so it requires a higher consumption than we really need to cover needs.
To increase this rate, vitamins are an important source of mineral fixation, one of the most important being vitamin C. Therefore, it is important to introduce fruits and vegetables that contain this vitamin. [See study]
Regulates blood sugar levels
The regulation of blood sugar levels is one of the great challenges of the twenty-first century, since the number of people suffering from diabetes increases exponentially in the Western world.
There are minerals that have a direct implication in the regulation of blood sugar, such as magnesium. With the usual consumption of celery seeds (6.5 grams daily), we have a contribution of 12% of the recommended daily amount (RDA). This mineral works by increasing the cellular response to insulin.
Keeping sugar levels balanced means that our pancreas does not have to work excessively and considerably reduces the risk of suffering from type 2 diabetes or heart diseases indirectly linked to excess blood glucose.
Eating a balanced diet where there is no magnesium deficiency has shown that the risk of long-term diabetes can be reduced by up to 4%. [See study]
Celery seeds have antibacterial potential
Some plant extracts have interesting phytocompounds to reduce bacterial proliferation, being interesting both in direct application to the skin (topical route), and take them to regulate the bacteriological level in the digestive system. They are known as prebiotic foods.
Celery seed extract may have antibacterial properties, according to scientific research with laboratory tests. Celery seeds have developmental inhibitory activity of Helicobacter pylori, a bacterium that causes disorders of the digestive tract and can cause stomach ulcers. [See study]
Likewise, it has been proven that it also works against other types of bacteria, mold strains and washes. However, more research is needed as it has not yet been tested in humans.
How to Add Celery Seeds to Your Diet
Celery seeds, like any other seed or nut, can be introduced into multiple dishes in a simple way. Its crunchy texture and its color makes it increasingly used in avant-garde cuisine, without knowing that it really also benefits our body.
You can use both the pure seed and extracts of celery powder, as they also provide a particular flavor, typical of this vegetable.
It is used to season and season vegetable creams, soups and any dish consisting of vegetables, as well as grilled meats, stews and purees.
Unsurprisingly, the taste of celery seed resembles that of a celery stalk. It is most commonly used to season soups, vegetable dishes or homemade salad dressings.
In some countries, ground celery seeds have also been used to prepare infusions. An approximate amount of 1 tablespoon per cup is used.
Do celery seeds have side effects?
It is also important to know possible side effects linked to natural products, since there are also contraindications in many of them. In the case of celery, it is considered a safe condiment but should not be used if you suffer from processes allergic to the family Apiaceae to which celery belongs.
During pregnancy, some doctors do not recommend its use because it can cause uterine bleeding or miscarriage, according to recent research. [See study]
In addition, it is important to consult about the interaction of this natural product with medicines.