Is Celery Good For You? Discover The Health Benefits Of Eating Celery

Celery juice

Celery is a high-fiber vegetable that belongs to the Parsley family. People have used this plant as a medicine for colds, water retention, and digestion since 1,000 BC in the Mediterranean. Celery is a crunchy, versatile snack that you can eat on its own, dunked in dressing, or combined with peanut butter. 

With only ten calories and few other proteins and carbohydrates, this vegetable still contains many micronutrients and nutritious compounds. So, let’s delve deeper into the health benefits of the mighty celery. 

What Are The Health Benefits Of Celery?

Both the celery plant and its seeds are packed with nutrients that can provide you with various health benefits. However, it is worth noting that celery contains relatively small amounts of nutrients, so you should combine it with other nutritious food to prevent diseases.

  • Anti-inflammatory and anti-carcinogenic effects: According to 2019 research, celery is high in several plant compounds and antioxidants that can combat inflammation and reduce the risk of cancer by eliminating harmful free radicals.
  • Reduces blood pressure: Thanks to its naturally high nitrate content, celery juice or extract can contribute to the treatment of high blood pressure and help you maintain optimal blood pressure levels in the long run. 
  • Regrowth of nerve cell tissues: Another positive effect of this vegetable is supporting the protection and regrowth of nerve cell tissues and neuronal pathways.
  • Improves digestive function: Due to its high levels of soluble and insoluble fiber, celery is great for your digestion.
  • Improves memory: A 2017 study on animals suggests that celery extract can reduce the cognitive decline related to depression or aging. 
  • Promotes weight loss: Containing only 10 calories per stick, this vegetable is an all-natural superfood for weight loss. Celery satiates your appetite and reduces your cravings for less healthy snacks while also regulating your metabolism and providing you with vitamins and other nutrients.


What Happens If I Eat Celery Every Day?

Incorporating celery into your diet can bring many health benefits to your body. For example, a celery a day keeps the eye doctor away! Due to the vitamin C in this vegetable, consuming it every day can strengthen your eyesight and help you eliminate dark eye circles. Regular consumption of celery is also good for your skin, giving you a younger and fresher look. 

Furthermore, celery is a valuable source of electrolytes that can promote natural hydration by moving water into your cells. In times of extreme heat and thirst, celery is a fresh snack that may come in handy. Electrolytes are especially important for those with a strenuous exercise routine. Celery and peanut butter are the perfect combination to replenish your energy after a workout. 

Another type of compound that makes celery so beneficial is phthalides, which can help your body get rid of excess water. Thanks to this compound, celery has a natural diuretic effect that can help in flushing excess liquids from your body. So, the next time you feel puffy and reach for over-the-counter supplements, just grab a celery snack instead!

Celery vegetable

How Much Celery Is Safe Per Day?

Just like any other food, celery is beneficial when you consume it in moderation. While dietitians recommend an average serving size of one cup, this may vary depending on the person’s body size, weight goals, dietary habits, digestive issues, or sensitivity to fiber. However, eating more than two servings a day is not advisable.

Remember to focus on other nutritious plant-based meals as well. If you experience any digestive issues after eating a celery-based meal or drinking celery juice, you should cut down on this vegetable.

Finally, it is worth noting that conventionally grown celery can be riddled with pesticides. Therefore, we recommend you only buy organic celery whenever possible. If you cannot find organic celery, make sure to limit your consumption of this vegetable and wash it thoroughly before eating it.

Is Celery Good For Weight Loss?

Celery is a highly beneficial food for individuals aiming to manage their weight. With a mere 10 calories per stalk, it is a low-calorie option that can aid in reducing calorie intake and controlling appetite. Moreover, celery is abundant in dietary fiber, which not only aids digestion but also promotes a sense of satiety. This makes it an ideal choice for a healthy snack.

One of the key factors that make celery an excellent option for weight loss is its high water content. Approximately 95% of a celery stalk is composed of water, making it a hydrating food choice. Consuming foods with high water content can help prevent overeating and keep you feeling full for longer durations. Additionally, celery is full of essential vitamins and minerals, including vitamin K, vitamin C, potassium, and folate. These nutrients are crucial for maintaining overall health and contribute to a well-balanced diet.

For centuries, we have recognized celery for its natural diuretic properties. It aids in increasing urine production and can assist in eliminating excess water from the body. This can be particularly beneficial for individuals aiming to shed water weight or reduce bloating. However, it is important to note that excessive consumption of celery can lead to an overload of potassium, which may be harmful to individuals with kidney problems.

To optimize the advantages of celery for weight loss, consider the following tips:

  • Incorporate celery into your snacking routine: Indulge in a few celery stalks accompanied by a tablespoon of peanut butter or a low-fat dip. This combination serves as a gratifying and low-calorie snack.
  • Enhance your salads with celery: By adding celery to your salads, you introduce a delightful and crispy element that not only contributes to the overall taste but also provides additional nutrition and hydration.
  • Utilize celery in soups: Celery is a fundamental ingredient in various soups, such as minestrone and chicken noodles. Its distinct flavor and texture perfectly complement these dishes while offering extra nutritional value.
  • Embrace celery juice: The consumption of celery juice has gained popularity as a means to aid weight loss. Kickstart your metabolism and obtain essential nutrients by incorporating a glass of fresh celery juice into your morning routine.
  • Replace high-calorie snacks with celery: Instead of reaching for chips or cookies, opt for celery sticks as a healthier alternative. The high water content and fiber in celery will help keep you feeling full and satisfied.
  • Use celery as a base for stir-fries: Instead of using oil or butter, sauté your vegetables in celery juice or broth. This will add flavor to your dish while reducing the calorie content.
  • Make celery the star of your smoothies: Blend celery with other fruits and vegetables to create a nutritious and refreshing smoothie. The fiber in celery will help keep you full, while the vitamins and minerals will support your weight loss goals.
  • Incorporate celery into your meal planning: Plan meals that include celery as a main ingredient, such as stir-fries, salads, or soups. This will ensure that you are getting the benefits of celery while enjoying a variety of flavors and textures.
  • Experiment with different celery recipes: Explore different ways to cook and prepare celery, such as roasting, grilling, or even pickling. This will add variety to your meals and keep you motivated on your weight loss journey.
  • Stay hydrated with celery-infused water: Infuse water with celery slices to add a subtle flavor and increase your water intake. Staying hydrated is essential for weight loss, as it helps to curb cravings and maintain proper bodily functions.

Is It Better To Eat Celery Raw Or Cooked?

Regardless of whether it is consumed raw or cooked, celery is a low-calorie vegetable that can be a valuable addition to a balanced diet. It can be a great option for those looking to lose weight or maintain a healthy weight, as it is low in calories and high in fiber, which can help promote feelings of fullness and prevent overeating.

When eaten raw, celery retains its essential nutrients, including vitamins, minerals, and dietary fiber. It is particularly rich in vitamin K, vitamin C, potassium, and folate. Raw celery is also high in dietary fiber, which aids in digestion and weight management. Raw celery has a higher water content, which can help with hydration and promote healthy skin. Furthermore, the crunchiness of raw celery provides a satisfying texture and can help with oral health by stimulating saliva production and promoting gum health. 

On the other hand, cooking celery can make it easier to digest for some individuals, as the heat breaks down the tough fibers. Cooked celery can also be more versatile in recipes, as it becomes softer and can be easily incorporated into soups, stews, stir-fries, and other dishes. It is important to note that cooking celery may cause some reduction or alteration in its nutritional value. For instance, the levels of vitamin C decrease when celery is cooked, as this vitamin is sensitive to heat. However, cooked celery still provides a decent amount of vitamins, minerals, and dietary fiber.

Celery Cooking Methods

Celery is a versatile vegetable that can be used in a variety of dishes, from salads and soups to stir-fries and casseroles. Its mild, crisp flavor and crunchy texture make it a popular ingredient in many culinary creations. When cooking with celery, it is essential to choose fresh, crisp stalks and prepare them correctly to enhance their flavor and texture. Here are some healthy methods to cook celery.


Steaming is a gentle cooking technique that preserves the nutrients and taste of celery. To steam celery, cut the stalks into desired pieces, place them in a steamer basket, and steam for 3-5 minutes until they become tender. Steamed celery can be incorporated into various dishes like stews, casseroles, and gratins.


Boiling is an alternative cooking method for celery. To boil celery, chop the stalks into desired pieces, place them in a pot of boiling water, and cook for 3-5 minutes until they become tender. Boiled celery can be used in soups and sauces or served as a side dish with a butter sauce.


Roasting enhances the natural sweetness of celery and adds a delightful crispy texture. To roast celery, chop the stalks into desired pieces, toss them with oil and seasonings, and spread them on a baking sheet. Roast in a preheated oven at 400°F (200°C) for 20-25 minutes until they become tender and golden brown. Roasted celery can be enjoyed as a side dish or added to salads, grain bowls, and grain salads.


Grilling is another cooking method that imparts a smoky flavor to celery. To grill celery, chop the stalks into desired pieces, brush them with oil, and grill over medium heat for 3-5 minutes per side until they become tender and slightly charred. Grilled celery can be threaded onto skewers, served as a side dish, or used in salads and wraps.


Sautéing is a quick cooking technique that maintains the crunch of celery while developing a slightly caramelized flavor. To sauté celery, chop the stalks into desired pieces and cook them in a hot pan with a small amount of oil for 3-5 minutes until they become tender. Sautéed celery can be added to stir-fries, pasta dishes, and even omelets.

Tips For Cooking Celery

  1. Choose fresh celery - Select celery stalks that are crisp, bright green, and free from wilting or browning.
  2. Clean the celery - Rinse the celery thoroughly under cold running water to remove any dirt or debris.
  3. Trim the ends - Cut off the root end and any discolored or bruised areas.
  4. Remove the strings - Some celery stalks have strings that run along their length. To remove them, use a vegetable peeler or a small, sharp knife to shave them off.
  5. Chop or slice as needed - Cut the celery into the desired size for your recipe, whether it be diced, sliced, or chopped into sticks.
  6. Store leftover celery - To keep celery fresh for future use, store it in a sealed plastic bag in the refrigerator for up to two weeks.
  7. Consider using the leaves - Celery leaves are edible and can add a fresh, herbaceous flavor to dishes. Be sure to wash them thoroughly before using.
  8. Pair with other ingredients - Celery pairs well with a variety of flavors, including onions, garlic, carrots, and herbs like parsley, dill, and cilantro.

Why You Should Eat Celery At Night?

Eating celery sticks at any time of the day provides health benefits, but consuming celery before going to bed can amplify its numerous advantages. Apigenin, a compound found in celery, possesses powerful anxiolytic properties that aid in reducing anxiety and promoting a sense of tranquility. By promoting relaxation in the evening, celery facilitates restful sleep, which is essential for the rejuvenation and restoration of cells and tissues. This is why consuming celery before bedtime yields such significant health benefits.

Celery is a natural source of tryptophan, an amino acid that has been linked to improved sleep quality. When you consume this amino acid, your body converts it into serotonin, a neurotransmitter that regulates mood and aids in sleep. Serotonin further transforms into melatonin, the hormone responsible for regulating sleep-wake cycles. By consuming celery before bedtime, one can potentially enhance the quality and duration of their sleep.

In addition to aiding in falling asleep, celery also stimulates the release of digestive enzymes and bile, which are crucial for the digestion of fats and maintaining cholesterol balance. Celery contains a natural compound called butylphthalide. This compound enhances bile flow and promotes the elimination of low-density lipoproteins (LDL), commonly known as "bad" cholesterol. High levels of LDL are associated with an increased risk of heart disease, atherosclerosis, and stroke.

Celery is also rich in essential nutrients necessary for normal cellular function and metabolic processes, including vitamins K and C, potassium, and folate. This vegetable is also a good source of dietary fiber, which benefits digestive and metabolic health, especially when consumed before bed. Fiber helps regulate blood sugar levels by buffering the absorption of carbohydrates and sugar. This is particularly beneficial for individuals with diabetes or metabolic syndrome who may experience high blood sugar levels in the morning or fluctuations during the night.

Why Is Celery Juice Good For You?

Celery juice has gained popularity in recent years as a health trend, with many people claiming it to be a miracle cure for various ailments. While it may not be a cure-all, celery juice does offer several health benefits that make it a good addition to one’s diet. Here are some reasons why celery juice is good for you. 

Rich In Nutrients 

Celery juice is an excellent source of essential vitamins and minerals, such as vitamins A, C, and K, potassium, and folate. These nutrients play a crucial role in maintaining overall health and supporting various bodily functions. Incorporating celery juice into your diet ensures that you are getting the necessary nutrients to stay healthy.

Source Of Hydration And Electrolytes

Celery juice is approximately 95% water, making it an excellent source of hydration. Additionally, it contains vital electrolytes like sodium and potassium, which help maintain the balance of fluids in the body. Drinking celery juice can help prevent dehydration and keep your body functioning optimally.

Antioxidant and Anti-Inflammatory Properties 

Celery juice contains a variety of antioxidants, such as flavonoids and polyphenols, which help protect the body from damage caused by free radicals. These antioxidants also have anti-inflammatory properties, which can help reduce inflammation and support overall health.

Digestive Benefits 

Celery juice also contains enzymes and sodium that can help stimulate digestion and improve gut health. Drinking celery juice may help alleviate symptoms of digestive issues, such as bloating and constipation, while also promoting regular bowel movements.

Immune System Boost 

The nutrients found in celery juice, including vitamins and antioxidants, can help strengthen the immune system and protect the body against infections and diseases. Drinking celery juice regularly may reduce the risk of illness and improve overall immune function.

Weight Management 

Celery juice is low in calories and high in fiber, making it an excellent choice for those looking to manage their weight. The fiber content can help promote feelings of fullness, while the low-calorie content can help create a calorie deficit, leading to weight loss over time. 


Celery is a tasty and crunchy vegetable that can satiate your appetite as an addition to various dishes. Celery extracts are especially beneficial for your overall health. Whether you consume it as juice or combined with peanut butter, celery is a low-calorie snack that promotes weight loss and offers diverse health benefits.

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