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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.
- Office of Dietary Supplements; "Dietary Supplement Fact Sheet"; Vitamin A
- Linus Pauling Institute; "Vitamin C"; Victoria Drake; November 2009
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.
One serving of raw celery sticks is 110 grams -- roughly the amount provided by two 10-inch celery stalks 1. A serving of celery sticks can be an excellent source of several different nutrients. This is especially the case for individuals who are trying to lose weight because that serving contains fewer than 18 calories.
Fiber
Each serving of raw celery sticks contains 1.8 grams of dietary fiber 1. A typical man needs 38 grams of fiber per day until age 50, and 30 grams per day thereafter. A typical woman needs 25 grams of fiber per day until age 50, and 21 grams per day thereafter. The fiber helps your digestive system function properly, and can help reduce your risk of such conditions as diverticulitis and hemorrhoids.
- Each serving of raw celery sticks contains 1.8 grams of dietary fiber 1.
- A typical man needs 38 grams of fiber per day until age 50, and 30 grams per day thereafter.
Vitamin A
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Nearly 494 IU of vitamin A are in each serving of raw celery sticks 1. Your body needs vitamin A to keep your eyes healthy as you age, as well as contribute to healthy bones, teeth, skin and membranes. According to the National Institutes of Health, adult men need about 3,000 IU of vitamin A daily, while adult women need about 2,310 IU daily.
Vitamin C
The celery sticks also contain 3.4 milligrams of vitamin C, which your body uses for several different purposes, including the creation of collagen and the prevention of damage from free radicals. According to the Linus Pauling Institute at Oregon State University, adult men should consume about 90 milligrams of vitamin C per day, and adult women should consume about 75 milligrams per day 3.
Calcium
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Celery sticks are also rich in calcium -- each serving contains 44 milligrams of the mineral. In addition to calcium's best known function in the creation of strong bones and teeth, it also contributes to muscle contraction and signal transportation through the nervous system. Adults need 1,000 milligrams of calcium per day until they reach age 50. Afterward, they need 1,200 milligrams per day.
- Celery sticks are also rich in calcium -- each serving contains 44 milligrams of the mineral.
- Afterward, they need 1,200 milligrams per day.
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References
- Office of Dietary Supplements; "Dietary Supplement Fact Sheet"; Vitamin A
- Linus Pauling Institute; "Vitamin C"; Victoria Drake; November 2009
- University of Maryland Medical Center; "Calcium"; Steven Ehrlich; March 2009
- Celery, raw. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Anderson GH, Soeandy CD, Smith CE. White vegetables: Glycemia and satiety. Adv Nutr. 2013;4(3):356S-67S. doi:10.3945/an.112.003509
- Yusni Y, Zufry H, Meutia F, Sucipto KW. The effects of celery leaf (apium graveolens L.) treatment on blood glucose and insulin levels in elderly pre-diabetics. Saudi Med J. 2018;39(2):154-160. doi:10.15537/smj.2018.2.21238
- Eid HM, Nachar A, Thong F, Sweeney G, Haddad PS. The molecular basis of the antidiabetic action of quercetin in cultured skeletal muscle cells and hepatocytes. Phcog Mag 2015;11:74-81 doi: http:10.4103/0973-1296.149708
- Youl, E., Bardy, G., Magous, R., Cros, G., Sejalon, F., Virsolvy, A., Richard, S., Quignard, J., Gross, R., Petit, P., Bataille, D. and Oiry, C., Quercetin potentiates insulin secretion and protects INS‐1 pancreatic β‐cells against oxidative damage via the ERK1/2 pathway. British Journal of Pharmacology, (2010) 161: 799-814. doi:10.1111/j.1476-5381.2010.00910.x
- Tang GY, Meng X, Li Y, Zhao CN, Liu Q, Li HB. Effects of vegetables on cardiovascular diseases and related mechanisms. Nutrients. 2017;9(8). doi:10.3390/nu9080857
- Folate: Fact Sheet for Health Professionals. National Institutes of Health, Office of Dietary Supplements. Updated 2020.
- Vitamin A: Fact Sheets for Health Professionals. National Institutes of Health, Office of Dietary Supplements. Updated 2020.
- Fact or myth: does celery really have negative calories?. Carleton University Dining Services. Updated 2017.
- Allergenic foods and their allergens, with links to informall. University of Nebraska-Lincoln Institute of Agriculture and Natural Resources. Updated 2014.
- Why vitamin K can be dangerous if you take warfarin. Cleveland Clinic. Updated 2019.
- Barone M. Celery juice: Are the benefits real?. UC Davis Health. Updated 2019.
- Combs M H, Ernst M. Celery and celeriac. University of Kentucky College of Agriculture, Food and Environment Cooperative Extension. Updated 2019.
- Celery. University of Nebraska Lincoln Extension.
Writer Bio
Joseph McAllister has worked as a writer since 2003. He has more than seven years of experience in training and coaching martial arts. McAllister writes for various websites on a variety of topics including martial arts, competition and fitness. He graduated from Liberty University on a full ride National Merit Scholarship with a Bachelor of Science in print journalism.