According to the USDA FoodData Central's analysis, 100g of celery contains about 40mg of calcium, although not as high as milk, but is easily absorbed calcium thanks to magnesium, vitamin K and natural flavonoids, which help bring calcium into bones.
A diet rich in calcium-rich green vegetables such as celery can reduce the risk of osteoporosis by 18-24% in postmenopausal women.
In particular, apigenin and luteoline in celery help inhibit bone destruction enzymes and support the formation of new bone tissue.
In addition to calcium, celery also contains:
Potassium and natural sodium: help stabilize blood pressure, diuretic;
Anti-oxidant flavonoids: reduce inflammation, protect blood vessels and liver cells
Fiber: helps regulate blood sugar, aids digestion.
Consumption of celery 4 times/week helps to lower the systolic blood pressure 8 mmHg on average hypertension, a decrease equivalent to the use of mild dosage.
Delicious vegetables made from celery are both good for bones and easy to prepare:
Stir-fried celery beef
Beef is rich in iron and protein, combined with calcium and flavonoids from celery to increase mineral absorption, supporting bone cell regeneration.
Quickly process, keep the crunchiness and aroma of celery, suitable for daily meals.
Note, stir-fry quickly on a large fire, do not cook for too long to avoid losing nutrients.
Celery soup with fish or shrimp
The heat-reducing, protein-rich and mineral soup is very suitable for the elderly or those who need to recover from illness.
Fish contains natural vitamin D that helps increase calcium absorption from celery, supporting the prevention of osteoporosis.
Combining foods containing vitamin D and plant calcium helps improve bone density more significantly than supplementing alone.
Whole celery juice or combine apples, cucumber
Rich in potassium, antioxidants, have the effect of purifying the body, lowering blood pressure, supporting cholesterol control.
A glass of celery juice every morning helps to supplement minerals gently without causing increased blood sugar.
Garlic celery mixed with pig's ear or mushroom
Helps increase appetite, maintain fiber structure, suitable for dieters and people with dyslipidemia.
Providing fiber, calcium and B vitamins helps improve metabolism and support bone and joint health.
Notes when using celery:
People with low blood pressure should limit the use of too much celery juice because the natural diuretic properties can slightly lower blood pressure.
Pregnant women should eat it thoroughly, avoid using the fresh version too often because some strong compounds can stimulate the uterus (though very rare in culinary doses).
Choose fresh, organic celery, wash it to remove pesticide residues.
