Celery  Calories  and  Nutritional  Values

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Even after celery is been harvested, it will still increase its production of nutrients. It is one of the vegetables that no matter how you cook it, its nutritional values remain intact. Celery is grown for winter and early spring and it is cool in nature. 
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100 grams (3.5 oz), of celery approximately contains;

  • Water             95.43g
  • Energy           16 kcal
  • Protein           0.69g
  • Fat                 0.17g
  • Carbohydrate  2.97g
  • Dietary Fiber   1.6 g
  • Sugars           1.83g
  • Vitamin C       3.1mg
  • Vitamin B1     0.021 mg
  • Vitamin B2     0.057 mg
  • Vitamin B3     0.32 mg
  • Vitamin B6     0.074 mg
  • Vitamin B9     36 µg
  • Vitamin A       449 IU 
  • Vitamin E       0.27mg
  • Vitamin K       29.3 µg
  • Calcium         40mg
  • Iron               0.2 mg
  • Magnesium    11mg
  • Phosphorus    24 mg
  • Potassium      260 mg
  • Sodium          80 mg
  • Zinc               0.13 mg
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Scientific Discoveries-Selection-Storage
PictureKhoresht Karafs

Celery is used in weight loss diets. But if you are thinking about celery only as a crunchy, low-calorie vegetable but not a key part of your health support, it is time to think again. It has many benefits such as:

  • Aid Digestion
  • Promote Weight Loss
  • Alleviate Menopause Symptoms
  • Alleviate Allergy Symptoms
  • Boost Sexuality
  • Promote Sleep
  • Promote Joint Health
  • Relieve Constipation
  • Lower Blood Pressure
  • Lower Cholesterol
  • Fight Cancer
  • Act As a Diuretic
  • Promote Kidney Function
  • Prevent Formation of Stones (Kidney, Gall Bladder)


Selection and Storage:

Choose celery stalks that are tight and crisp, and produce a snap when you separate them. Look for stalks with pale to bright green leaves that are not drooping. You should look for bundles with smaller, tender stalks in the center to avoid bitter tasting celery.

Celery should not be kept at room temperature for too long since, because of its high water content, it has a tendency to wilt quickly. It should be stored wrapped in a plastic bag or sealed container with a damp cloth/paper. This keeps celery crisp. Celery does not freeze well and will wilt if kept in temperatures below freezing. 




See The Recipe For Koresht-e Karafs “Celery Stew”


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Sources:

http://www.onlineholistichealth.com/confirmed-celery-really-reduce-blood-pressure/
http://umm.edu/health/medical/altmed 
http://nutritionfacts.org/
http://naturalmedicinejournal.com/journal/2013-04/pilot-study-evaluate-antihypertensive-effect-celery-extract-mild-moderate/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=14

Howard LR, Castrodale C, Brownmiller C, Mauromoustakos A. Jam processing and storage effects on blueberry polyphenolics and antioxidant capacity. J Agric Food Chem. 2010 Apr 14;58(7):4022-9. 

Jiménez-Monreal AM, García-Diz L, Martínez-Tomé M, Mariscal M, Murcia MA. Influence of cooking methods on antioxidant activity of vegetables. J Food Sci. 2009 Apr;74(3):H97-H103. 

Shiraga T. P104 specific inhibitory effect of celery extract on peptide transporter PEPT1 expression in the human intestinal caco-2 cells. Clinical Nutrition Supplements, Volume 4, Issue 2, 2009, Page 69. 

Vina SZ and Chaves AR. Respiratory activity and phenolic compounds in pre-cut celery. Food Chemistry, Volume 100, Issue 4, 2007, Pages 1654-1660. 

Vina SZ and Chaves AR. Antioxidant responses in minimally processed celery during refrigerated storage. Food Chemistry, Volume 94, Issue 1, January 2006, Pages 68-74. 

Yao Y, Sang W, Zhou M et al. Phenolic composition and antioxidant activities of 11 celery cultivars. J Food Sci. 2010 Jan-Feb;75(1):C9-13. 

hang Y, Li Y, Cao C et al. Dietary flavonol and flavone intakes and their major food sources in Chinese adults. Nutr Cancer. 2010;62(8):1120-7.

Zhou K, Wu B, Zhuang Y, Ding L et al. [Chemical constituents of fresh celery]. Zhongguo Zhong Yao Za Zhi. 2009 Jun;34(12):1512-5. Chinese.



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