Celery Seed
Score
Celery seed is the tiny, intensely flavored fruit of Apium graveolens, an extraordinarily calcium- and iron-rich spice traditionally used for gout and hypertension via blood-pressure-lowering phthalides.
Why Celery Seed scores 97
Nutrition
per_100g
Health benefits
Supports healthy blood pressure
emerging evidencePhthalides, notably 3-n-butylphthalide, relax vascular smooth muscle, producing vasorelaxant and blood-pressure-lowering effects in animal and small human studies
Provides anti-inflammatory and antioxidant activity
moderate evidenceThe flavones apigenin and luteolin scavenge free radicals and inhibit inflammatory signaling, the basis for traditional use in gout and arthritis
Acts as a mild diuretic
emerging evidenceCelery seed compounds promote modest fluid excretion, underlying its folk use for water retention
Delivers exceptional calcium, iron, and manganese
strong evidenceAmong the most mineral-dense spices, supplying calcium (1767mg), iron (44.9mg), and manganese (7.6mg) per 100g for bone health and oxygen transport
Pairs well with
- ·Blend with salt to make celery salt for tomato-based drinks, hot dogs, and seafood boils
- ·Pair with vitamin C-rich tomato and citrus because ascorbate enhances absorption of celery seed's abundant non-heme iron
- ·Use in vinegar-based pickling brines and coleslaw because acidity carries and brightens its concentrated celery flavor
- ·Combine with cabbage and potato because the warm, savory seed deepens vegetable dishes when fresh celery is unavailable
Practical tips
- ·Best timing: anytime
- ·Use celery seed sparingly; it is potent and turns bitter if overused
- ·Make fresh celery salt by grinding the seeds with coarse salt for a brighter flavor than store-bought
- ·Note that celery is a common allergen and the seed can be photosensitizing in very large amounts
- ·Buy whole seeds; they retain their potent oils for 3-4 years versus much less for ground celery seed
- ·Store in an airtight container away from heat, light, and moisture to prevent clumping
