Health Benefits Of Celery & Nutrition Facts. Celery is a versatile plant, mainly as a vegetable and medicine. Nutrient content in celery is also very beneficial for health. Calories in celery every 100 gr is only 14 calories, so it doesn't have negative calories. The main content of celery is butilftalida and butilidftalida as the main carrier of aroma. There are also a number of flavonoids such as graveobiosid A (1-2%) and B (0.1 to 0.7%), and compound phenol group. Other components are apiin, isokuersitrin, furanokumarin and isoimperatorin. The main fatty acid content is petroselin acid (40-60%). Leaves and leaf stalks contain steroids such as stigmasterol and sitosterol.
Celery contains amino acids, boron, calcium, chlorine, essential fatty acids, folate, inositol, iron, magnesium, manganese, phosphorus, potassium, selenium, sulfur, zinc. Vitamins on celery are vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin C, vitamin E and vitamin K. Nutrient value of celery in full can be read in the following table.
Celery Nutrition Facts
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 16 Kcal | <1% |
| Carbohydrates | 3 g | 5.5% |
| Protein | 3.46 g | 6% |
| Total Fat | 1.12 g | 4.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.10 g | 5.5% |
| Vitamins | ||
| Folates | 36 µg | 9% |
| Niacin | 0.320 mg | 2% |
| Pantothenic acid | 0.246 mg | 5% |
| Pyridoxine | 0.074 mg | 6% |
| Riboflavin | 0.57 mg | 4% |
| Thiamin | 0.021 mg | 2% |
| Vitamin A | 449 IU | 15% |
| Vitamin C | 3.1 mg | 5% |
| Vitamin K | 29.3 µg | 24% |
| Vitamin K | ||
| Electrolytes | ||
| Sodium | 80 mg | 5% |
| Potassium | 260 mg | 5.5% |
| Minerals | ||
| Calcium | 40 mg | 4% |
| Copper | 0.35 mg | 4% |
| Iron | 0.20 mg | 2.5% |
| Magnesium | 11 mg | 3% |
| Manganese | 0.103 mg | 4.5% |
| Phosphorus | 24 mg | 3% |
| Zinc | 0.13 mg | 1% |
| Phyto-nutrients | ||
| Carotene-ß | 270 µg | -- |
| Crypto-xanthin-ß | 0 µg | -- |
| Lutein-zeaxanthin | 283 µg | -- |
10 Celery Health benefits
1. Reduce the Risk of Cancer
Celery contains pthalides and polyacetylene. Anti-cancer components detoxify carcinogens. Celery also contains coumarin which increases the activity of white blood cells.
2. Lowering Cholesterol
Phthalide celery contained in vegetables may help lower blood cholesterol by increasing bile acid secretion.
3. Boost Immunity
Celery contains vitamin C which is known to be very useful to enhance the body's immunity (immune system).
4. Preventing High Blood Pressure
Celery contains a substance called phthalide that are known to help lower blood pressure by relaxing the muscles around the arteries, and helps the dilation of blood vessels. Selendri also contains calcium and magnesim that play a role in regulating blood pressure.
5. Diuretics
Celery has been used as a diuretic since hundreds of years ago. Diuretic effect is derived from the balance of potassium (potassium) and sodium (sodium) which helps remove excess fluid from the body.
6. Anti-inflammatory
Polyacetylene contained in celery help relieve different types of inflammation such as rheumatoid arthritis, osteoarthritis, joint pain gout, asthma, and bronchitis.
7. Helps Kidney Function
Celery improve kidney health and normal kidney function by helping to eliminate toxins from the body. Therefore, it reduces the risk of kidney stones.
8. Keeping Healthy Nerve System
Organic alkaline minerals contained in celery helps calm the nervous system, helping to sleep for people with insomnia (insomnia).
9. Helps Eliminate Pouch Gall Stones
Diuretic effect of celery helps to solve and remove gallbladder stones.
10. Helps Digestion
Celery contains fiber foods help smooth bowel movement. Therefore, celery is a natural laxative that helps to cure constipation.