Celery is an alternative to low-calorie potatoes, one cup of which contains only 1 gram of carbohydrates with 14.4 grams of dietary fiber. Ultimately, there are 2.8 net carbs in a glass of celery.
Compared to a glass of potatoes, that’s nearly double the carbohydrates at 26g. After subtracting 3.4 grams of fiber (if this serving includes the peel), you’ll see 22.6 grams of net carbs, which is twice as much celery.
Nutritional benefits of celery in 1 cup (percentage daily values in brackets):
- 66 calories.
- 14.4 g of carbohydrates.
- 0.5 g of fat.
- 2.3 g of protein.
- 2.8 g of fiber.
- 12.5 milligrams of vitamin C (21% DV)
- 64 mcg of vitamin K (80% DV)
- 0.3 milligrams of vitamin B (13% DV)
- 0.1 mg of thiamine (5% DV).
- 0.1 mg of riboflavin (6%).
- 0.1 milligrams of niacin (5% DV)
- 1.1 milligrams of iron (6 percent DV)
- 31.2 milligrams of magnesium (8 percent DV)
- 179 milligrams of phosphorus (18 percent DV)
- 468 milligrams of potassium (13% DV)
- 0.2 milligrams of manganese (12% DV)
The nutritional benefits of celery, combined with its rich flavor, make this ugly root vegetable a champion of the keto diet.
The benefits of celery
Next, let’s take a look at the health benefits of celery.
1. Potassium for heart health
Heart disease is the cause of death 1. With our constant stress, toxic diet and sedentary lifestyle, it is sadly easy to see why.
It is known that potassium is a mineral and an electrolyte. Therefore, daily consumption of products, rich in potassium, helps to lower and thus maintain healthy blood pressure.
A glass of celery gives you only 66 calories, but a whopping 468 mg of potassium. This represents 13% of the RDI for this nutrient.
Celery also contains 2.8 grams of fiber, which is 11% of the RDI. Fiber is great for heart health for a number of reasons, the main one being its ability to lower cholesterol levels. cellulose binds to bile acids, which are mainly made up of cholesterol. After binding to the fiber, they are simply excreted from the body along with the stool. The body, therefore, needs to extract cholesterol from the bloodstream to get more bile acids, and thus the fiber helps to lower cholesterol levels.
One serving of celery contains 64 micrograms of vitamin K, an impressive 80% of the daily value. Vitamin K helps calcium penetrate bones, preventing it from creating plaque in the bloodstream.
2. A healthy digestive system and a slim waist
Additionally, fiber helps maintain the tone and function of the gastrointestinal tract. Fiber binds to water, increasing the volume of food that passes through digestion. This helps you feel full for much longer as there is pressure on the intestinal wall, which signals the brain that you are full. The same pressure on the intestinal wall is exerted by resistance, which strengthens the smooth muscles.
3. Strong bones
As mentioned above, celery contains vitamin K, which is a key nutrient for healthy bone metabolism.
Despite their strong and rigid structure, bones are strongly linked to tissues that are constantly being destroyed and restored. You want both processes to go as smoothly as possible and for as long as possible to prevent osteoporosis.
Vitamin K supports osteoblasts, a type of cell responsible for building bone, and works in combination with vitamin D to regulate osteoclasts, cells that destroy the bone. This control helps maintain response speed for as long as possible.
4. Antioxidants for skin health and radiance
We generally associate vitamin C with oranges, although strawberries and peppers contain much more. But you would hardly expect celery to contain more than 20% of the recommended daily value.
Vitamin C is a powerful antioxidant that prevents and eliminates damage caused by free radicals. Free radicals cause damage to healthy cells and, over time, turn them into cancerous cells. Vitamin C, known as ascorbic acid, not citric acid, plays a key role in collagen synthesis.
Collagen is a key nutrient for proper skin cell formation. In addition, the antioxidant properties of vitamin C prevent and heal injuries caused by ultraviolet rays.
To get the most out of your vitamin C, consume it raw as the heat kills its health benefits.