08 July, 2011
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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- MedlinePlus: Vitamin C
- MedlinePlus: Vitamin A
- MedlinePlus: Vitamin K
- MedinePlus: B Vitamins
- Office of Dietary Supplements: Vitamin B6
- Harvard Health Publications: Listing of Vitamins (RDAs)
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Vitamins in Celery
A vegetable rich in vitamins and minerals, celery keeps almost all of its nutritive value, even when cooked. Whether you eat it as part of a low-fat cooked dish or raw, it is a nutritious addition to your diet. To make sure you receive celery’s full benefit, consume the cooking liquid as well as the celery itself so you don’t lose any water-soluble vitamins.
Vitamin K is essential for helping blood to clot. Vitamin K deficiency can lead to abnormal bleeding and, over time, can cause low bone density, leading to a higher risk of fractures or brittle bones. While vitamin K is also produced by the bacteria in your digestive tract, you should try to get sufficient vitamin K through your diet. The daily recommended amount is 90 micrograms for adults. A 1-cup serving of chopped raw celery contains around 29 micrograms of vitamin K, about one-third of the daily requirement.
Celery contains a small amount of vitamin C. Vital for a healthy immune system and for producing and maintaining strong bones and muscles, vitamin C also helps with iron absorption and producing healthy blood vessels, tendons and ligaments. As a water-soluble vitamin, vitamin C is not retained by your body, so you need to consume vitamin C every day. The daily recommended amount of vitamin C for adults is between 75 milligrams for women and 90 milligrams for men. A 1-cup serving of chopped celery contains a little over 3 milligrams of vitamin C.
Vital for healthy vision, vitamin A is found in celery. Vitamin A also helps with reproduction and breastfeeding, as well as maintaining healthy soft tissues, skin, teeth and bones. Women should get 2,333 and men 3,000 IU of vitamin A each day. A 1-cup serving of chopped raw celery contains 453 IU of vitamin A, which is 15 to 19 percent of the recommended daily amount.
The B vitamins are essential for energy production in your body. Celery contains the B vitamin folate, which helps with new cell formation and is especially important for pregnant women and women of childbearing age. A 1-cup serving of chopped celery contains 36 micrograms of folate, which is 9 percent of your daily recommended amount of 400 micrograms per day.
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