Celery Nutrition
Pale green color celery is probably not many people’s favorite vegetable in the world. And most of us think of it as just a garnish, wondering if it is just full of water or if it offers any nutrients at all? So what is celery nutrition like?
Celery is actually very rich in minerals and vitamins and it is basically a no fat or cholesterol food that is very low in calories. There are 10 calories in an average celery stalk and only 15 calories in a cup of celery as compared to 50 in a carrot. Although most of this 10 or 15 calories come from sugar, they are actually negative calories, which means your body will burn more digesting it than when you’re ingesting it.
Celery Nutritional Value: 1 cup of celery contains 453 IU of vitamin A (great for eyesight, supports immune system, keeps heart, kidneys and lungs healthy), 30mcg of vitamin K (1/3 of yr daily requirement, good for blood clotting, healthy skeletal system) , 2g of dietary fiber (prevents constipation, healty digestion, prevents heart diseases), vitamin C, niacin, folic acid, riboflavin, calcium, manganese, magnesium and it is relatively high in sodium.
Pregnant women: Folic acid content of celery makes it ideal for pregnant women. Its salty and crispy texture may help with morning sickness. It also provides optimal fetal brain development. Celery may act as a galactogogue- aids in secretion of breast milk if you are suffering from blocked milk ducts or poor milk flow.
Teeth: Munch on celeries to clean plaque off the teeth. Minerals can also have a restorative effect on tooth enamel.
Anti-inflammatory: Non-starch polysaccharides in celery make it mildly anti-inflammatory- it protects against inflammation in the digestive system and arthritis. Celery leaves can help you avoid joint swelling.
Weight loss: High fiber means celery keeps you full longer, you tend to eat less so it contributes to weight loss.
Pain: Eating raw celery stalk may help with migraines and muscle pain as well.
Coumarins are the natural compounds in celery that help you fight free radicals and the damage caused by them, diseases, chronic health problems, increase the white blood cell activity and prevent cancer. It may lower your bad cholesterol and blood pressure.
Phenolic nutrients give celery its antioxidant property to protect against free radical damage to our system.
Lutein in celery is believed to decrease the risk of colon cancer.
How to serve: Both stalks and leaves of celery are edible and highly nutritious. But get the firm and crispy ones when you are at the shops. So add to your green salads, steamed vegetables, different kind of soups, stews, chilis and stir fry recipes, eat with peanut, almond or hazelnut butter, munch on it raw with a dressing on the side.
Any side effects? Well eating modest amounts of celery will probably do no harm but too much of it can affect your digestive system especially if you are not used to eating a lot of dietary fiber leading to gas, intestinal cramps and bloating.
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