Healthy Benefits Of Celery

Celery contains a substantial amount of vitamins and minerals, while at the same time being low in calories. This crisp and delicious vegetable provides folate, one of the B-vitamins, along with the minerals, potassium and calcium. Celery also provides the phytochemicals lutein and zeaxanthin, both of which may be very important for the health of your eyes. Celery is excellent raw as an accompaniment to lunch or dinner. Alternatively, serve celery with hummus, peanut butter or bean dip for a healthy snack.

Basic Nutrition Information

One large stalk of celery provides 10 calories, 0.4 g of protein, 0.1 g of fat, 1.9 g of carbohydrate and 1 g of fiber, according to the USDA Food and Nutrient Database. Celery's very low calorie content combined with its vitamin and mineral content makes it an ideal food to promote weight loss.

Folate

One large stalk of celery provides 23 mg of folate, while the daily requirement for adult men and non-pregnant women is 400 micrograms. Pregnant women require 600 mcg of folate daily to help prevent neural tube defects in their children. Folate is essential for the production of DNA, which is the genetic material of all the cells of your body. Folate may also help to prevent certain types of cancer such as colorectal cancer, according to the Linus Pauling Institute.

Lutein and Zeaxanthin

One large stalk of celery provides 181 mcg of combined lutein and zeaxanthin. These are two phytochemicals made by plants, such as celery, that are found in the lens of the eye. According to the Linus Pauling Institute, higher dietary intakes of lutein and zeaxanthin may help to preserve your vision by preventing the progression of age-related macular degeneration and cataracts.

Potassium

Potassium is an electrolyte that is vital for muscle contraction, nerve impulse conduction and the maintenance of heart rhythm. Higher intake of potassium in your diet may also help to prevent stroke, improve bone mineral density and prevent osteoporosis. The daily requirement for potassium for adults is 4,700 mg, while one stalk of celery provides 166 mg of potassium.

Calcium

One large stalk of celery provides 26 mg of calcium, while the daily requirement for calcium for adults is 1,000 mg. Calcium is most commonly thought of as important for bone health, but calcium is also needed for blood clotting and muscle contraction. Additionally, calcium may play a role in the prevention of colorectal cancer, though more research is needed to clarify this association.