Leah Berenson
Leah Berenson
March 6, 2024 ·  4 min read

8 Benefits of Including Celery in Your Diet

New health trends are always on the rise, constantly changing sometimes there based on some good evidence, and sometimes they aren’t. One highly discussed trend includes the benefits of celery, a healthy and versatile snack.

Are There Benefits to Celery?

Jar of a natural celery-infused cream, and fresh celery stalks, background
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In the past few years, celery’s popularity has soared, particularly when it comes to celery juice. Its benefits supposedly include helping weight loss, detoxing the body, and lowering blood pressure. Celery and its juice are often promoted as a cure-all, but what does the evidence show? Research has shown that there may have been some past misconceptions. Fortunately, as science advances, so does the information about our health and the world around us. So, do the benefits of celery live up to its reputation?

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Part of the Family

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First, it’s important to understand what the stalky snack is. Celery is a vegetable in the same family as carrots and parsnips. Perhaps more surprising is that celery is also related to Queen Ann’s Lace and a highly toxic plant called Poison Hemlock. In fact, celery has more than 10-15 relatives among the same plant family, classified as Apiaceae. Packed full of water, at 95%, the low-calorie food has a number of nutrients, including Potassium, Vitamin K, and Folate, and Phosphorous. On the other hand, it’s also high in psoralens and sodium.

Delicious Ideas

Bowl of Minestrone Soup with Pasta, Beans and Vegetables
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The versatile vegetable can be used in a variety of snacks and dishes. It can be added to soups and salads. Celery can be used to dip in peanut butter, hummus, or onion dip. Actually, just for fun, here is a list of healthy and easy celery snack ideas. Bagel celery is such a breeze to make, all you need is some cream cheese and “Everything” Bagel seasoning. Persian Celery and Mushroom Stew is hearty and a comforting PickMeUp on a cold gloomy day. Or make a delicious cranberry chicken salad sandwich for a fresh, tart, and satisfying meal.

10 Benefits of Celery

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With so many tasty snack and meal options, and with several nutrients, one might wonder, what are the actual benefits of celery? Although there have been some previous misconceptions, there are still several benefits of celery.

1. Helps with weight loss.

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One of the benefits of celery is that it’s low in fat, carbs, and calories while simultaneously providing a good source of fiber. Fiber helps keep you feeling fuller for longer and minimizes snacking or caloric intake throughout the day. Ultimately, replacing calorie-dense highly processed foods with lower-calorie foods like celery is a safe bet to help reach your weight loss goals.

2. Benefits of Celery also Include keeping your digestive system regulated.

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As previously mentioned, celery is a good source of fiber. Fiber supports a healthy digestive system, and helps keep you on track.

3. Increased Hydration.

Celery Healthy Green Juice in glass
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As previously mentioned, celery is primarily water. Therefore, eating it regularly can help keep your body hydrated for longer than just drinking water alone. Pure water is important, but don’t forget, you can ‘eat your water‘ too.

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4. Prevents Heart Burn

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According to Johns Hopkins University one of the benefits of celery is its ability to help dilute stomach acid. Therefore, the water content can do more than help you stay hydrated.

5. May Also Help Lower Cholesterol

Atherosclerosis disease, narrowing of arteries due to plaque buildup on the artery walls. Treatment of blockage of flow in vessels and regulation of blood pressure. Cholesterol and blood clots.
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Turns out that fiber may also help with cholesterol. Health experts believe the high fiber content helps to pick up excess “cholesterol compounds” in the body and push them out.

6. Benefits of Celery My Also Include Lowered Blood Pressure

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A study done on rats in 1992, showed that celery also contains chemical compounds called, phthalide which showed to decrease blood pressure by around 14%. More importantly, celery is a good source of potassium, which is important when it comes to regulating blood pressure. It’s important to note that celery alone will most likely not lower your blood pressure. A balanced diet including an abundance of fruit and vegetables, like celery, is a better approach.

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7. Helps Combat Inflammation

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Medical research has yielded mixed results regarding the benefits of celery and how inflammation is impacted. However, medical experts do agree that a diet full of fresh fruits and veggies, whole grains/nuts, and minimal proteins derived from animal products, is the key to alleviating inflammation. Therefore, it can be added to dishes or juiced with other fruits and vegetables ensuring a well-rounded diet.

8. Benefits of Celery May Include Protected Eyesight

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Celery is packed with antioxidants and Vitamins E, C, and A, which help prevent age-related macular degeneration and protect the retina.

Stalk Up on This Veggie

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Celery has a versatility unmatched by many other vegetables, including some from its own family. Although there have been misconceptions over the years, the benefits of celery are undeniable. Remember, your diet includes more than one food. Make sure to eat a variety of fruits and vegetables, and make sure you save some room for celery!

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  1. What are the benefits of celery juice?Everyday Health. Leslie Barrie. March 4, 2019.
  2. Celery nutrition facts and health benefits.” Very Well Fit. Barbie Cervoni MS, RD, CDCES, CDN. November 7, 2022.
  3. Celery: Health Benefits & Nutrition facts. Live Science. Jonathan Gordon and Jessie Szalay. February 23, 2022.
  4. Plant families: Apiaceae.” Krista’s Herbarium. April 18, 2021.