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Celery

Background

Celery is a vegetable that is part of the plant family apiaceae: carrots, parsnips, and some herbs are also in this plant family. Celery stalks are most commonly eaten part of the plant. It can be enjoyed raw as a simple snack with peanut butter, Greek yogurt dip, or hummus. Celery is delicious when chopped and sautéed with carrots and onion to make a flavorful base to soups and stews. The leaves of the celery plant are also quite flavourful and can be creatively incorporated into stir-fry’s or other entrees as an herb!

Benefits

  • Celery is a wonderful source of fibre! Vegetables can contribute a to large percentage of our dietary fibre needs, even ones that are often overlooked nutrition-wise like celery. Fibre is crucial to digestive health and can help promote the feeling of satiety.
  • A good source of vitamin K. Vitamin K is important for the maintenance of your immune system, as well as keeping your bones and blood vessels healthy.
  • Celery is a source of potassium—an important mineral that keeps your body fluids and blood pressure in balance. Potassium is involved in muscle movement and nerve control as well.
  • Celery also contains vitamin A in a form called beta-carotene. Vitamin A is best known for its effect on eyesight and vision, and it also helps to maintain your immune system and other body systems.
  • Celery also has a high water content. While water is not a vitamin or mineral, it is needed every day throughout the body to keep your systems balanced. It is very important to stay hydrated, and eating high-moisture foods like celery can help contribute to this.

Nutritional Value of ½ cup (50 g) Raw Celery

  • 8 calories
  • 5 g carbohydrate
  • 8 g fibre
  • 4 g protein
  • 1 g fat
  • 13% of daily vitamin K requirements
  • 5% of daily vitamin A needs

Did You Know

A common piece of gossip about celery is that it is a ‘negative-calorie’ food, as in it takes more energy to chew and digest celery than the amount of calories it provides. While a popular thought, and though celery is a very low-calorie food choice (with only 8 calories per ½ cup), this is not entirely true. A certain portion of calories are burnt through food digestion, but this amount varies per person and is actually only a percentage of the energy that celery provides through calories. The body is a lot more complicated than that!

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