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Celery, The Low-Calorie Green
with the Most Complete Nutrients
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For a long time, celery (Apium graveolens) may have been seen primarily as a "garnish" in a soup bowl or a crunchy topper for porridge. However, behind its distinct aroma and refreshing crunch, this green vegetable is a hidden superfood. With a water content of approximately 95%, celery is a top choice for those looking to live healthily without the calorie burden.
Why is Celery So Special?
Many assume that celery is just water. In reality, it houses a unique combination of vitamins, minerals, and plant compounds (phytonutrients) rarely found in such high concentrations in other vegetables of similar caloric value.
1. Low Calorie, High Fiber
One large stalk of celery contains only about 7 calories. This makes it an ideal snack for weight management. Its fiber content also aids digestive health and helps you feel full longer.
2. An Antioxidant Powerhouse
Celery contains at least 12 types of antioxidant nutrients, including Vitamin C, Beta Carotene, and Flavonoids. These antioxidants function to protect cells, blood vessels, and organs from oxidative damage that triggers premature aging and chronic diseases.
3. The "Phthalides" Miracle for the Heart
One of the unique compounds in celery is 3-n-butylphthalide (BuPh). This compound is scientifically proven to help relax the tissues of the artery walls, which ultimately helps lower blood pressure naturally.
Nutritional Profile of Celery (per 100 grams)
| Nutrient | Amount | Main Benefit |
- Energy | 16 kcal | Maintains ideal body weight
- Fiber | 1.6 g | Promotes digestive regularity |
- Vitamin K | 29.3 mcg | Bone health & blood clotting |
- Potassium | 260 mg | Supports blood pressure & muscle function |
- Folate | 36 mcg | Supports red blood cell formation |
Key Health Benefits
- Reduces Inflammation: Celery contains approximately 25 anti-inflammatory compounds that provide protection against inflammation in the body, such as arthritis and osteoporosis.
- Supports Digestion: In addition to fiber, celery contains pectin-based polysaccharides that help protect the stomach lining and may prevent gastric ulcers.
- Alkalizing Effect: Even if we consume various acidic foods, celery has a neutralizing (alkaline) effect that helps maintain the body's pH balance.
Tips for Enjoying Celery to Maximize Nutrition
To get the most out of this vegetable, keep these tips in mind:
- Don’t Throw Away the Leaves: Celery leaves actually contain higher levels of Vitamin C and Calcium compared to the stalks.
- Steam Lightly: If you don't like it raw, steam celery for 3–10 minutes. Research shows that steaming is better at preserving antioxidants than boiling.
- Celery Juice: Drinking celery juice on an empty stomach in the morning is a popular trend due to its effectiveness in rapid hydration and detoxification.
Important Note: For those taking blood-thinning medications, consult with a doctor, as the high Vitamin K content in celery can interfere with the medication's effectiveness.
Data Sources & References
The data in this article is summarized based on the following health and nutrition literature:
- U.S. Department of Agriculture (USDA) FoodData Central.
- Medical Medium: Celery Juice by Anthony William (Regarding trends and juice benefits).
- Journal of Evidence-Based Complementary & Alternative Medicine (Regarding antioxidant and anti-inflammatory activities).
- Healthline Editorial Team: "5 Health Benefits of Celery."
ManfaatSayuran