The Nutritional Value Of Celery

The Nutritional Value Of Celery

The raw and crunchy celery trunks are a nutritious snack that helps you control your weight. You will obtain essential vitamins and minerals of the celery necessary to maintain the health in general and the immune system in optimal conditions. Dip celery trunks with a small amount of low fat salad dressing, hummus or peanut butter for added flavor. Or, add celery to soups, broths and stews to increase the volume and content of nutrients.

The Nutritional Value Of Celery

Nutritional value of celery

 The nutritional value of celery cannot be underestimated. Here are some of them.

Calories, fats and proteins

Celery is a low-calorie, fat-free food perfect to help you lose or maintain your weight. It is composed of 95% water by weight. All this liquid helps you feel full and satisfied without contributing a lot of calories. From 2 medium celery trunks about 8 inches (20 cm) long, you will only get 12 calories and 0.2 grams of fat. In addition, it provides less than 1 gram of protein per serving.


Celery is a low-carb food that adapts very well to a diabetes meal plan and low-carbohydrate diets. The consumption of celery will not impact on blood sugar since it only contributes 3 total carbohydrates per serving.

Approximately 1.5 grams of these carbohydrates are dietary fibers, which are non-digestible but are essential for your health. The fibers absorb water and grow in the digestive tract to give greater volume and facilitate the transfer of food through your body. Consuming adequate amounts of dietary fiber can help regulate digestion, maintain your weight, reduce cholesterol and even prevent certain forms of cancer, explains the Colorado State University Extension.


Celery consumption as part of a balanced diet helps you meet your daily needs for vitamin K. One serving of celery provides 23 micrograms of vitamin K, which corresponds to 29% of the daily value. Adequate intake of vitamin K helps ensure proper blood circulation. According to MedlinePlus, vitamin K also plays an important role in maintaining bone density as you get older. You will get 8% of the daily value of vitamin A and folic acid, which belongs to the B vitamins. These nutrients are essential for cell formation and the maintenance of eye, skin and bone health; They also help prevent certain birth defects.


You will also get some essential minerals thanks to the consumption of celery. A portion of celery provides 6.5% of the daily value of potassium and 3% of the daily value of calcium. Both calcium and potassium function as electrolytes, which maintains electrical impulses in the body and helps regulate fluid balance. Meeting your daily potassium needs also helps maintain normal heart health and blood pressure. Calcium plays an important role in the development of strong bones and teeth and also in hormonal regulation.


Celery contains flavonoids, such as apigenin and luteolin, which help reduce the chances of developing cancer, cardiovascular and inflammatory diseases,


Each serving of raw celery contains 1.8 g of dietary fiber , which helps maintain the function of the digestive system, helps lower levels of bad cholesterol , prevent constipation and reduce the risk of diseases such as diverticulitis and hemorrhoids. It is important to note that fiber helps regulate peristalsis, helps stabilize blood sugar levels and prevent the onset of diseases such as cancer.

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Health benefits of celery

Celery benefits are varied and numerous but we are going to discuss the health benefits of celery

Reduction of blood pressure:

Celery contains pthalides, which are organic chemical compounds that can lower the level of stress hormones in the blood. This allows the blood vessels to expand, leaving your blood with more room to move, which reduces the pressure. When blood pressure is reduced, less stress is put on the entire cardiovascular system, and it reduces the chances of developing atherosclerosis, or of suffering from a heart attack or stroke.

Reduce cholesterol:

Eating celery every day can reduce the cholesterol that clogs the arteries (called LDL cholesterol or “bad” cholesterol). Phalloides in celery also stimulates the secretion of bile juices, which work to reduce cholesterol levels. Less cholesterol means less plaque in the arterial walls and a general improvement in heart health. The fiber found in celery also works to scrape the cholesterol from the blood and remove it from the body with regular bowel movements, further increasing cardiovascular health


Celery seeds help in the elimination of uric acid, as it is commonly used for its diuretic properties, which means that it stimulates urination. Therefore, celery is good for people with bladder disorders, kidney problems, cystitis, and other similar conditions. They also help in the prevention of urinary tract infections in women.

Maintains healthy joints:

Celery is ideal for people suffering from arthritis and rheumatism. It has anti-inflammatory properties that help reduce swelling and pain around the joints. In addition celery sticks also act as a diuretic that helps eliminate the uric acid crystals that accumulate around the body’s joints that can add to the pain.

Prevents cancer:

Celery contains flavonoids and polyacetylenes. These cancer-fighting components help detoxify carcinogens. Celery also contains coumarins that improve the activity of certain white blood cells. These antioxidant components look for free radicals that float in the body and damaging organs and neutralize them before they can act in the development of serious diseases.

Celery, a powerful diuretic and depurative

Celery is used for infections in the kidneys because it facilitates the functioning of the same and is an excellent depurative because it eliminates waste substances with urine, such as uric acid and urea. For this reason, Celery is recommended as a home remedy to dissolve stones, eliminate toxins, against gout, joint affections or various rheumatisms and to avoid overload in a delicate liver.

Against diabetes:

It has antibacterial properties and as a blood purifier helps diabetics in metabolism.

Weight loss:

Due to its low caloric value is an ideal food for use in slimming diets. When eaten raw, its abundance in fiber makes it necessary to chew them well and provides a feeling of fullness.

Antioxidant Power of Celery:

The essential oil of Celery is used for its antioxidant properties byreducing the depositions of insoluble cholesterol in the arteries.

Digestive problems:

The celery favors the secretion of saliva and gastric juices, reason why its consumption is especially indicated in people

Celery against skin problems

Celery provides substances that protect the skin and are activated by ultraviolet light increasing the availability of pigment-producing cells on the surface of the skin. It is used in cases of psoriasis and to treat vitiligo.

Contraindication of Celery

Excessive consumption of raw celery can be indigestible, but cooking it dissolves the cellulose it contains and makes it more digestible.



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