Here are celery nutrition facts and health benefits. The health benefits of celery mentioned in this article are based on studies.
Celery is well known for being low in calories and for its many health benefits due to the fact that it contains useful phytonutrients, vitamins and minerals. It is a very convenient on-the-go snack as well as a vegetable that can be incorporated into cooked dishes, stir-fries and salads. So, what exactly does celery have?
1. Celery Nutrition Facts
One medium (7 1/2″ to 8″ long) celery stalk (40g) contains 5.6 calories, 1.2g carbohydrates, and 0.3g protein. The nutrition information is provided by the USDA.
Calories: 5.6
Fat: 0.1g
Sodium: 32mg
Carbohydrates: 1.2g
Fiber: 0.6g
Sugars: 0.5g
Protein: 0.3g
Potassium: 104mg
Sodium: 32mg
Phosphorus: 9.6mg
Carbs: Celery is a popular choice on low-carbohydrate diets because it is very low in calories and carbohydrates. A whole cup of chopped celery has just 3 grams of carbohydrates, over half of which come from fiber. There are also 1.4 grams of natural sugar in a cup of celery.
Raw celery has a low glycemic index of 35. Cooking dramatically raises celery’s glycemic index to a value of 85.
Fats: Celery is naturally fat-free, with very minimal amounts of fatty acids.
Protein: Celery is low in protein, with less than 1 gram per cup.
Vitamins and Minerals: Despite its low calorie content, celery provides several micronutrients. It contains potassium, folate, choline, vitamin A, and vitamin K. Celery also offers some natural sodium and fluoride.
Calories: One medium celery stalk has fewer than 6 calories. Celery is often referred to as a “negative-calorie food,” but this term can be a bit misleading. The calories the body burns digesting a food is referred to as its thermic effect. Celery is very low in calories but burns energy (calories) during digestion due to its fiber content. However, the energy burned from digesting celery likely doesn’t exceed the energy it provides.
2. Health Benefits of Celery
Widely recognized as one of the healthiest snacks available, celery is a wonderful source of fiber. Its fiber content is especially impressive given the vegetable’s low calorie count. This makes it a great option for those concerned with losing weight or maintaining healthy digestion.
Other key benefits of celery include:
Cancer Prevention
Celery is loaded with antioxidants. These include well-known varieties such as flavonoids and vitamin C, as well as lunularin and bergapten. These and other antioxidants help to prevent the oxidative stress that contributes to cancer.
Blood Pressure Management
Celery is rich in a phytochemical known as phthalides. This compound is thought to relax artery wall tissues to promote healthy blood flow. This increased blood flow may lead to lower blood pressure. Participants in a notable study involving celery seed extract experienced reductions in both systolic and diastolic blood pressure.
Alzheimer’s Disease Prevention and Treatment
Research suggests that a celery seed extract known as L-3-n-butylphthalide improves both cognition and memory. This extract could play a valuable role in both treating Alzheimer’s and preventing it from developing in the first place.
Lose Weight
With a nutritional composition of only about 10 calories in a stalk of celery and a cup of chopped celery contains about 16 calories. It also contains fiber (1.6 grams per cup), which helps curb cravings because celery absorbs water in the digestive tract, making you feel fuller for longer.
A recent study published in the Annals of Internal Medicine shows that simply adding more fiber to your diet can make a significant contribution to weight loss.
Anti-Inflammatory
Celery is one of the foods that are rich in phytonutrient antioxidants that have anti-inflammatory properties. A study in the journal Nutrition and Cancer revealed that celery was a significant source of flavonoids and flavone antioxidants in Chinese adults.
In another study, published in the journal Molecular Nutrition & Food Research, researchers found that celery juice and celery extract products can help reduce mass necrosis factor activity. tumor alpha (TNF-A) and nuclear factor kappa B (NF-KB), which are both proteins implicated in inflammatory problems.
Another study published in the journal Planta Medica found that the luteolin in celery can inhibit the production of COX-2, an enzyme that causes inflammation.