What is Smallage and its Benefits?

Smallage, also known as wild celery or cutting celery, is a flavorful herb that adds a unique savory taste to dishes. It is commonly used in French and Italian cuisine, particularly in soups, stews, and sauces. However, smallage's benefits extend beyond just its taste. In this article, we will explore what smallage is, its nutritional value, and its potential health benefits.

What is Smallage?

Smallage, or Apium graveolens var. secalinum, is a member of the Apiaceae family, which includes other popular herbs such as parsley, dill, and fennel. Unlike its close relative celery, smallage has thinner stalks and a more intense flavor. It is a biennial plant that grows up to 30-60 cm tall and produces small white flowers in its second year.

Nutritional Value of Smallage

Smallage is low in calories and high in nutrients, making it an excellent addition to a healthy diet. One cup (37 grams) of chopped smallage contains:

• 9 calories
• 1 gram of protein
• 2 grams of carbohydrates
• 1 gram of fiber
• 86% of the recommended daily intake (RDI) of vitamin K
• 13% of the RDI of vitamin C
• 8% of the RDI of folate
• 6% of the RDI of potassium
• 5% of the RDI of vitamin A
• 3% of the RDI of calcium and iron

The high vitamin K content in smallage is particularly noteworthy, as it plays a vital role in blood clotting and bone health.

Potential Health Benefits of Smallage

Smallage has been traditionally used for its medicinal properties, particularly for digestive issues and urinary tract infections. While scientific research on smallage's health benefits is limited, some studies suggest that it may have potential in the following areas:

Anti-inflammatory Properties

Smallage contains several compounds, such as apigenin and luteolin, that have anti-inflammatory properties. In a study published in the Journal of Ethnopharmacology, smallage extract was found to reduce inflammation and pain in rats with rheumatoid arthritis. More research is needed to determine whether these effects translate to humans.

Antimicrobial Activity

Smallage has also shown potential as an antimicrobial agent. In a study published in the Journal of Medicinal Food, smallage essential oil was found to exhibit inhibitory activity against several types of bacteria, including Escherichia coli and Staphylococcus aureus.

Cancer Prevention

Some studies suggest that smallage may have cancer-fighting properties. In a test-tube study, smallage extract was found to inhibit the growth of human colon cancer cells. Additionally, a study published in the European Journal of Nutrition found that consuming celery, another member of the Apiaceae family, was associated with a reduced risk of developing certain types of cancer, including breast, lung, and colorectal cancer. While more research is needed, these findings are promising.

Weight Loss

Smallage's low-calorie and high-fiber content make it a great food for weight loss. Fiber helps keep you feeling full and satisfied, reducing the likelihood of overeating. Additionally, smallage's natural diuretic properties may help flush out excess water weight.

How to Use Smallage in Cooking

Smallage can be used in a variety of dishes to add flavor and nutrition. Here are some ideas for incorporating smallage into your meals:

• Add chopped smallage leaves and stems to soups, stews, and casseroles.
• Use smallage instead of parsley in chimichurri sauce or gremolata.
• Chop smallage and mix it with butter to create a flavored compound butter.
• Blend smallage with other herbs, garlic, and olive oil to make a pesto-like sauce.
• Add smallage to salads for extra crunch and flavor.

Smallage Leaves

Smallage is a versatile and nutritious herb that can add depth and complexity to dishes. Its high vitamin K content and potential health benefits make it an excellent addition to a healthy diet. Whether you're looking to try something new in the kitchen or reap the benefits of smallage, incorporating this herb into your meals is a great idea.

anti-inflammatory, antimicrobial, cancer prevention, weight loss