Celery is a crunchy and low-calorie vegetable that is both nutritious, and fun to crunch on. It’s a part of the Apiaceae family and is related to parsley, carrots, and fennel. Being low in calories, filling, and full of a lot of nutrients and fiber, celery can be a great addition to a weight loss diet, or just maintaining a steady weight.
Nutritional Content of Celery
This table shows the nutritional content of about 3.5 ounces of celery, including vitamins and minerals, based on the recommended dietary intake (RDI) for adults:
| Nutrient | Amount per 100g | % RDI |
|---|---|---|
| Calories | 16 kcal | 1% |
| Protein | 0.7 g | 1% |
| Fat | 0.2 g | 0% |
| Carbohydrates | 3 g | 1% |
| Fiber | 1.6 g | 6% |
| Vitamin A | 22 IU | 0% |
| Vitamin C | 3.1 mg | 5% |
| Vitamin K | 29.3 mcg | 37% |
| Folate | 36 mcg | 9% |
| Potassium | 260 mg | 7% |
| Sodium | 80 mg | 3% |
| Calcium | 40 mg | 4% |
| Iron | 0.2 mg | 1% |
| Magnesium | 11 mg | 3% |
Note: The values may vary depending on the source and growing conditions of celery. The Recommended daily intake values are based on a 2000-calorie diet, and can vary depending on gender, age and weight.
Health Benefits of Celery
A number of the benefits of celery are tied to its nutritional make-up.
High Fiber
Celery is a good source of dietary fiber, which is essential for maintaining digestive health. Fiber helps to reduce the risks of colon cancer, and makes celery a great food for weight loss, as it helps to keep you feeling full and satisfied.
Vitamins and Minerals
Celery is rich in vitamins and minerals, including vitamin K, vitamin C, potassium, folate, and magnesium. Vitamin K is essential for maintaining healthy bones, while vitamin C is a powerful antioxidant that helps to boost the immune system and fight off infections. Potassium is crucial for maintaining healthy blood pressure, while folate is important for healthy fetal development during pregnancy. Magnesium is an essential mineral that plays a role in many bodily functions, including nerve and muscle function.
Antioxidants / Reduced Inflammation
Celery contains several antioxidants, including apigenin, luteolin, kaempferol, in addition to vitamin C. These antioxidants help to reduce inflammation in the body, which can help to reduce the risk of developing chronic diseases such as heart disease and cancer. Additionally, celery contains phthalides, which have been shown to help lower blood pressure and improve circulation.
Lowered Blood Pressure
The phthalides in celery have been shown to help lower blood pressure by relaxing the muscles in the walls of blood vessels. This can help to improve circulation and reduce the risk of developing cardiovascular disease.
Weight Loss
Celery is a low-calorie food that is high in fiber, making it an good food for weight loss. The fiber in celery can help to keep you feeling full and satisfied, which can prevent overeating and lead to weight loss over time.
Disadvantages of Celery
While celery is a nutritious vegetable with many health benefits, there are a few potential disadvantages to consider:
Pesticide Residues: Celery is one of the vegetables that is most likely to contain pesticide residues. It is important to buy organic celery or wash and peel conventionally grown celery thoroughly to reduce exposure to pesticides.
A lot of People Add Sodium: Celery is naturally low in sodium, but a lot of people add in salt when it is used as an ingredient in processed foods or snacks. For individuals who need to limit their sodium intake, don’t salt it!
May Cause Allergic Reactions: Celery is a known allergen for some people, and consumption can cause allergic reactions ranging from mild to severe. Symptoms may include hives, swelling, and difficulty breathing. Individuals with a known celery allergy should avoid consuming celery or products containing celery.
Oxalates: Celery is high in oxalates, which are naturally occurring substances that can form crystals in the body and contribute to the formation of kidney stones in some people. Individuals who are at risk for kidney stones or have a history of kidney stones may need to limit their intake of foods high in oxalates, including celery.
Interactions with Medications: Celery may interact with certain medications, including blood-thinning medications and diuretics. Individuals who are taking medications should talk to their healthcare provider before adding celery to their diet.
Celery is a nutritious and delicious vegetable that offers many health benefits. It is an excellent source of fiber, vitamins, minerals, and antioxidants, which can help to improve digestive health, reduce inflammation, lower blood pressure, and promote weight loss. Adding celery to your diet is a simple and tasty way to improve your overall health and well-being.