08 July, 2011
One serving of raw celery sticks is 110 grams -- roughly the amount provided by two 10-inch celery stalks. 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.
Each serving of raw celery sticks contains 1.8 grams of dietary fiber. 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.
Nearly 494 IU of vitamin A are in each serving of raw celery sticks. 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.
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.
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.
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