The celery, scientifically known as Apium Severeolens, is a versatile and popular vegetable that is consumed as much as a raw appetizer and culinary ingredient. In addition to its crunchy texture and its refreshing flavor, the celery provides important health benefits due to its rich nutritional content. This article analyzes the different nutrients of the celery and its possible effects on human health.
Fiber content:
Celery is a fantastic dietary fiber source, which plays a crucial role in the promotion of digestive health. A single cup of chopped celery brings about 1. 6 grams of dietary fiber, which is almost 6% of the recommended daily intake for an average adult. Including fibe r-rich foods such as celery can help prevent constipation, regulate intestinal movements and maintain a healthy intestine. In addition, a diet rich in fiber is associated with a lower risk of developing chronic diseases such as cardiovascular, diabetes and certain types of cancer.
Curious fact:
The celery is usually considered a “negative caloric food” due to its low calorie content and the energy necessary for digestion. However, more investigations are needed to confirm this statement.
Nutritional Profile of Celery:
| Nutrients | Quantity per 100 g |
|---|---|
| Calories | 16 |
| Carbohydrates | 3. 6g |
| Protein | 0. 7g |
| Fat | 0. 2g | Fiber | 1. 6g |
| Vitamin K | 29. 3µg |
| Vitamin C | 3. 1 mg |
The celery is low in calories, which makes it an excellent addition to a balanced diet. In addition to its fiber content, celery is the source of several essential vitamins and minerals. Among them, vitamin K, which intervenes in the coagulation of blood and bone health, and vitamin C, an antioxidant that favors immune function. In addition, celery contains small amounts of folate, potassium and vitamin A, which further increases its nutritional value.
Essential vitamins and minerals in celery
1. Vitamin K: celery is a good source of vitamin K, a liposolble vitamin that plays a vital role in blood coagulation and bone health. An adequate vitamin K intake favors the correct blood clotting and helps prevent excessive bleeding. This vitamin also favors bone metabolism and contributes to the maintenance of healthy bones and teeth.
2. Vitamin C: celery is an excellent source of vitamin C, well known for its immunostimulant properties. Vitamin C acts as an antioxidant, protecting damage cells caused by harmful free radicals. He also plays a crucial role in collagen synthesis, favoring skin health and wound healing. In addition, vitamin C improves the absorption of iron from plant foods, helping to prevent ferropenic anemia.
The vitamin K of the celery favors blood coagulation and bone health. Vitamin C acts as an antioxidant and reinforces the immune system.
- Vitamin K
- Vitamin C
| Vitamin | Function |
|---|---|
| Vitamin K | Favors blood coagulation and bone health |
| Vitamin C | Reinforces the immune system and contributes to collagen synthesis |
Promotes a Healthy Digestive System
Celery is a source of nutrients and dietary fiber, both essential to maintain a healthy digestive system. This crispy vegetable is rich in vitamins, minerals and antioxidants that favor digestive health. It contains important nutrients, such as vitamin C, vitamin K, folate and potassium, which are beneficial for the proper functioning of the digestive system.
- Rich in dietary fiber: celery is an excellent source of dietary fiber, which helps maintain a regular intestinal transit and prevent constipation. The celery fiber content provides volume to feces, facilitating its intestinal transit and favoring regularity.
- It favors the health of intestinal bacteria: the fiber found in celery acts as a prebiotic, providing fuel for the beneficial bacteria of the intestine. These friendly bacteria play a vital role in digestion, nutrient absorption and intestinal health in general. By promoting the growth of healthy intestinal bacteria, celery helps maintain a balanced and healthy digestive system.
“Including celery in the diet can help improve digestion, prevent digestive disorders and favor a healthy intestine.”
Celery consumption can also help reduce the inflammation of the digestive tract, which is crucial for people suffering from conditions such as irritable intestine syndrome (SII) or intestinal inflammatory disease (EII). In addition to its high fiber content, celery contains antioxidants and ant i-inflammatory properties that favor intestinal lining and reduce inflammation.
- Improves digestion and nutrient absorption
- Prevents constipation and favors regular intestinal movements
- Favors the growth of healthy intestinal bacteria
- Reduces inflammation of the digestive tract
It is important to note that, although celery can contribute greatly to promote a healthy digestive system, it should be consumed as part of a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats.
Low in calories, high in fiber
Celery … a seemingly simple vegetable but of great nutritional value. This crispy green stem is a natural source of fiber and contains a minimum of calories. With only 16 calories per 100 grams, it is an ideal food for those who take care of their waist or want to maintain a healthy weight. But its benefits do not end there. The fiber content of the celery provides a lot of advantages to our general wel l-being.
“Dietary fiber plays a fundamental role in maintaining good digestive health,” says Dr. Michelle Turner, a prestigious gastroenterologist.”Add volume to feces, favoring regular intestinal movements and preventing constipation.”
The high fiber content of the celery also contributes to the feeling of satiety and can help control the weight. When consumed, the fiber absorbs water and swells in the stomach, helping to control hunger punctures and reduce the temptation to eat in excess. In addition, celery is rich in vitamins, minerals and antioxidants, which makes it a perfect complement to a balanced diet.
- Celery is an excellent source of vitamin K, since 100 grams contribute more than 30% of the recommended daily intake. Vitamin K is essential for blood coagulation and bone health.
- It also contains vitamin C, an antioxidant that reinforces the immune system and contributes to collagen production, necessary to maintain healthy skin.
- The mineral content of the celery includes potassium, which helps regulate blood pressure, and manganese, which intervenes in energy metabolism.
| Nutrients | Quantity per 100 g |
|---|---|
| Calories | 16 |
| Dietary fiber | 1. 6g |
| Vitamin K | 29 mcg (36% VD) |
| Vitamin C | 3. 1 mg (5% VD) |
| Potassium | 260 mg (7% VD) |
| Manganese | 0. 1 mg (5% VD) |
Antioxidant Properties of Celery
Celery contains several compounds that contribute to its antioxidant activity. An important group of compounds present in celery are flavonoids. Flavonoids are chemicals of plant origin that have been shown to have powerful antioxidant and anti-inflammatory properties. They help neutralize the body’s harmful free radicals, which are unstable molecules that can damage cells and contribute to chronic diseases such as cancer and cardiovascular disease. Research has indicated that certain flavonoids present in celery, such as apigenin and luteolin, have strong antioxidant effects, making celery a valuable addition to a balanced diet.
- The flavonoids in celery contribute to its antioxidant activity.
- Apigenin and luteolin are specific flavonoids present in celery with strong antioxidant effects.
“Celery consumption has been associated with a reduction in oxidative stress and a lower risk of chronic diseases.”
– Study on the antioxidant properties of celery
The antioxidant properties of celery can be attributed not only to its flavonoid content, but also to its high levels of vitamins C and E. Vitamin C is a powerful antioxidant that helps protect the body against oxidative damage by eliminating free radicals. It also plays a crucial role in the regeneration of other antioxidants in the body. Vitamin E, for its part, is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress. By including celery in your diet, you can increase your intake of these important vitamins and support your body’s natural defense against harmful free radicals.
| Antioxidant compound | Function | Food sources |
|---|---|---|
| Apigenin | Neutralizes free radicals; It has anti-inflammatory effects. | Celery, parsley, chamomile |
| Luteolin | Eliminates free radicals; reduces inflammation | Celery, peppers, carrots |
Benefits for Heart Health
When it comes to heart health, celery is a standout vegetable that can provide significant benefits. It contains essential nutrients, such as vitamin K, folate and potassium, which help maintain optimal heart function and reduce the risk of cardiovascular diseases.
- Vitamin K: Celery is a rich source of vitamin K, a nutrient that plays a crucial role in blood clotting and preventing excessive bleeding. A vitamin K deficiency can increase the risk of heart disease, which is why celery is an excellent complement to a heart-healthy diet.
- FOLATO: Another key nutrient found in celery is folate, which helps in the production and maintenance of new cells. Forato deficiency has been related to a greater risk of heart disease, so celery is an important source of this essential vitamin.
- Potassium: celery is also a natural source of potassium, an electrolyte that helps maintain heart rate and appropriate blood pressure levels. Consuming an adequate amount of potassium can help reduce the risk of heart heart disease and accidents.
“Including celery in the diet can be beneficial to the health of the heart due to its high content of vitamin K, folate and potassium.”
In addition to these specific nutrients, celery also contains antioxidants and fiber, which contribute even more to the health of the heart. Antioxidants help reduce inflammation and oxidative stress of the heart, while fiber helps reduce cholesterol levels and keep the cardiovascular system healthy.
In general, incorporating celery into the daily diet can be a simple but effective way to contribute to the health of the heart and reduce the risk of heart disease and related conditions. Either raw, in juice or cooked, this vegetable versatile can offer a series of benefits that contribute to a healthier heart.
Celery as a Source of Hydration
The celery consists of approximately 95% water, which makes it an ideal option for hydration. Not only does it provide the necessary fluid contribution, but also offers a series of essential vitamins and minerals. A celery stem contains vital nutrients such as vitamin K, vitamin C, potassium and folate. These nutrients play a crucial role in various bodily functions, such as the maintenance of healthy bones, the strengthening of the immune system and the promotion of cardiovascular health.
The high water content of the celery makes it a moisturizing food that helps to replace the liquid levels of the organism.
- The celery is composed of 95% water, which makes it an excellent option for hydration.
- In addition to its water content, celery is rich in essential nutrients such as vitamin K, vitamin C, potassium and folic acid.
- The combination of hydration and nutrient content makes celery a valuable addition to a balanced diet.
To highlight the nutritional value of the celery, the following table shows the main vitamins and minerals found in a celery ration:
| Nutrients | Amount per ration (1 stem) |
|---|---|
| Vitamin K | 28. 5 mcg |
| Vitamin C | 1. 6 mg |
| Potassium | 104 mg |
| Folate | 36 mcg |
Potential Anti-Inflammatory Effects of Celery
The possible anti-inflammatory properties of celery can be attributed to its rich composition of health-beneficial components. Among them, flavonoids, such as apigenin and luteolin, have been studied for their ability to combat inflammation at the molecular level. Additionally, celery is a source of antioxidants, such as vitamin C, beta-carotene and manganese, which play a crucial role in neutralizing the harmful effects of free radicals and reducing oxidative stress in the body. The combination of these bioactive compounds in celery forms a powerful defense against chronic inflammation.
Potential anti-inflammatory effects of celery:
- Presence of flavonoids, such as apigenin and luteolin.
- High in antioxidants, such as vitamin C, beta-carotene and manganese.
- Ability to combat inflammation at the molecular level
- Promotes the neutralization of free radicals and reduces oxidative stress
Additionally, celery contains essential oils, such as limonene and selinene, which have shown anti-inflammatory properties in various studies. These oils contribute to celery’s overall nutritional profile and further increase its inflammation-relieving potential. With its low calorie content and high fiber content, celery fits perfectly into a balanced and healthy diet, promoting not only anti-inflammatory benefits, but also contributing to weight control and digestive health.
Celery’s potential as an anti-inflammatory food is still being extensively researched, and more conclusive evidence is needed to establish its effectiveness. However, incorporating celery into your daily meals and snacks can be a delicious and nutritious way to support your body’s natural defenses against inflammation.
