Celery, botanically known as Apium graveolens, has long been the subject of myth and misinformation. Falsely believed to be a "negative calorie" food -- a nutritionally empty food, which takes more calories to chew and digest than it contributes -- celery is actually packed with beneficial phytonutrients, minerals and vitamins, some of which have documented abilities to promote healthy bones. Whether served raw and crispy or used to accent and enrich soups and stews, celery is an extremely healthy dietary choice.
Celery Basics
One large stalk of raw celery provides .44 g of protein, .11 g of fat, 1.90 g of carbohydrates, 1 g of dietary fiber and 1.17 g of natural sugars. Celery is low in salt, low in fat, high in dietary fiber and cholesterol-free. With a negligible 10 calories per stalk, celery can be a godsend for those trying to maintain healthy weight. Its healthy levels of nonsoluble fiber not only create a feeling of fullness -- possibly helping to prevent bingeing and overeating -- but also play a role in lowering cholesterol. Nutrition and You reports that celery is packed with zeaxanthin, lutein and beta-carotene, powerful antioxidant plant pigments with chemoprotective effects.
Vitamin K
A large stalk of celery contains 18.8 mcg of vitamin K, a fat-soluble vitamin essential for normal coagulation -- or clotting -- of blood. University of Maryland Medical Center reports that vitamin K is also vital for the proper utilization of calcium by your bones, and can improve bone health and help prevent fractures. High levels of vitamin K are associated with greater bone density; low levels often correspond with osteoporosis. In a clinical study published in 1999 in "Maturitas," researchers found that vitamin K2 suppressed decreases in spinal bone mineral density in post-menopausal women as compared to a control group. The team concluded that vitamin K2 therapy could be a useful method for preventing postmenopausal spinal bone mineral loss. Males over 19-years-old need 120 mcg a day of vitamin K, while women over 19 need 90 mcg.
Calcium
One large stalk of celery contains 26 mg of the essential mineral calcium. Calcium, the most abundant mineral in the body, is vital to the development and maintenance of strong bones, and can help prevent bone loss associated with menopause. In order for calcium to be properly absorbed, vitamin K -- along with the essential minerals magnesium and phosphorus -- must be present. A celery stalk offers up to 7 mg of magnesium and 15 mg of phosphorus, thereby providing all the nutrients essential for bone health.
Selection and Storage
Select celery with bright green leaves and crisp, intact stems that are free of scrapes and cuts. Avoid celery with limp leaf stems and leaves that are yellow, discolored, spotted or wilted; also avoid celery with flexible or bendable stalks. Wrap freshly purchased celery in paper towels and place in a zippered plastic bag in the refrigerator; use within a week. Nutrition and You cautions that severe anaphylactic reactions to celery have been reported. The website also notes that celery should not be eaten by pregnant women. If you take diuretics or blood thinning medications, use celery sparingly.
References
- USDA National Nutrient Database: Celery
- Nutrition and You: Celery Nutrition Facts and Health Benefits
- Drugs.com: Complete Celery Information
- "Maturitas"; A Longitudinal Study of the Effect of Vitamin K2 on Bone Mineral Density in Postmenopausal Women: a Comparative Study with Vitamin D3 and Estrogen-Progestin Therapy; I. Iwamoto et al.; January 1999
- University of Maryland Medical Center; Vitamin K; UMMC Staff; June 2009
- University of Maryland Medical Center; Calcium; UMMC Staff; March 2009
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