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Vitamins in Celery

By Bethany Lalonde

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

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.

Vitamin C

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.

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Vitamin A

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.

Folate

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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