Celery nutrition facts. Celery is a common vegetable these days. It's a common slow-cooker vegetable, along with carrots, potatoes, and onions. Celery is distinctive because it has a unique and strong flavor, and a very crunchy texture that makes it great for salads and vegetable drinks (think V-8). It grows in stalks about 12-16 inches long. While it's available year-round, it's usually best in the summer. Read on to learn the details of celery nutrition.
If you're looking for a food to add to your nutrition program, celery might be a good choice. It comes with benefits for your health and nutrition.
Another reason celery is so popular (at least, as far as vegetables are concerned) is because it's a great dipping vegetable. If you've got some ranch dressing or peanut butter and you want to dip some vegetables in it, celery is probably the single most convenient vegetable due to its length and scoop-like shape. The benefits of celery nutrition are just a bonus!
Celery Nutrition Facts
But what about celery nutrition? Is it good for you?
Celery is very low in calories; 100 grams will net you about 15 calories, which is pretty negligible. So is it just water and fiber, or are there nutrients in there? Luckily, there are a lot of nutrients. Celery is high in vitamin B6, pantothenic acid, riboflavin, magnesium, phosphorous, calcium, potassium, manganese, folate, and vitamins A, C, and K—how's that for celery nutrition? (It's especially high in vitamin K, supplying almost half of your daily recommended amount, and a good source of vitamin C.) It's also high in fiber, which might help to lower your LDL cholesterol.
Celery also has some active compounds that carry a host of health benefits. Phthalides can lower blood pressure by reducing stress hormones and relaxing the muscles around arteries, allowing them to dilate. Bigger, dilated arteries means that the blood flows through them at a lower pressure. Contributing to celery nutrition is the presence of antioxidants called coumarins, which protect against free radicals and may help protect against cancer and support white blood cells.
It's not all peaches and cream, unfortunately. For one thing, celery is surprisingly high in sodium, for a vegetable. This is bad, because sodium might increase blood pressure. However, the overall amount of sodium in celery still isn't too bad; one serving has about 4% of your daily recommended amount. Also, celery is high in potassium, which helps to offset the sodium. These two minerals (potassium and sodium) actually make celery a good food to replenish electrolytes after exercise.
Lastly, keep in mind that celery is known to be high in pesticides, due to all the spraying. For some reason, celery has one of the highest concentrations of pesticides among vegetables. In order to avoid this problem, make sure to buy organic.