Celery is a crunchy, refreshing vegetable that is naturally low in carbohydrates and calories, yet packed with valuable nutrients. Whether you consume celery stalks, ribs, leaves, or juice, this vegetable offers a wide range of health benefits. Celery supports weight loss, helps regulate blood pressure, promotes liver function, and may assist in managing blood sugar levels. In addition, it contains vitamins, minerals, and antioxidants that strengthen the immune system and help protect the body from chronic disease.

There are many easy and enjoyable ways to include celery in your daily diet. You can drink fresh celery juice, add chopped celery stalks or leaves to salads, soups, and stir-fries, or enjoy raw celery as a satisfying, low-calorie snack. No matter how it is prepared, celery is a versatile vegetable with impressive health-promoting properties.

This article explores the science-backed benefits of celery and explains how celery seeds, leaves, and juice contribute to better heart, liver, digestive, and overall health.

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What Is Celery?

Celery (Apium graveolens) is a vegetable grown in many regions around the world. It belongs to the Apiaceae family, which also includes parsley, carrots, and fennel. Celery is best known for its long, fibrous stalks that are crisp, hydrating, and rich in nutrients.

The stalks are often called celery sticks or ribs, while the entire plant is referred to as a celery head. At the center of the plant is the celery heart, which consists of the tender, pale inner stalks and has a milder flavor.

Celery has been used in traditional medicine for centuries. Researchers describe it as a diuretic, nutrient-rich plant that contains bioactive compounds such as limonene, selinene, flavonoids, and vitamins A and C. Thanks to its high fiber and water content, celery also supports digestion and weight management. Extracts from celery seeds are known to contain beneficial oils and fatty acids that support cardiovascular health.

Celery leaves are another valuable and often overlooked part of the plant. They are edible, highly nutritious, and rich in vitamins and minerals. Celery leaves can be used to enhance flavor and color in soups, salads, and cooked dishes while also providing therapeutic benefits.

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Nutritional Value of Celery

The wide range of health benefits associated with celery comes from its impressive nutritional profile. According to data from the United States Department of Agriculture, one celery stalk contains only 6–9 calories and almost no fat, making it an ideal food for weight-conscious individuals.

Celery is also an excellent source of dietary fiber. Two large stalks provide about 2 grams of fiber, which helps promote satiety, reduce hunger between meals, and support healthy digestion. Because of its fiber content and extremely low calorie count, celery is often recommended as a snack for people trying to lose or maintain weight.

For those following low-carbohydrate or ketogenic diets, celery is especially beneficial. One cup of chopped celery contains only 3.5 grams of carbohydrates and has a very low glycemic load, meaning it does not cause rapid spikes in blood sugar.

Celery is rich in essential vitamins, including vitamin K, vitamin A, vitamin C, and several B vitamins. Vitamin K plays a crucial role in blood clotting and bone health, while vitamin C supports immunity and skin health. In addition, celery provides important minerals such as potassium, calcium, magnesium, manganese, and phosphorus, all of which are necessary for maintaining strong bones, healthy muscles, and proper nerve function.

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Anti-Inflammatory Properties of Celery

Chronic inflammation is linked to many serious diseases, including heart disease, diabetes, cancer, and neurodegenerative conditions. Consuming anti-inflammatory foods like celery may help reduce this risk.

Studies have shown that celery contains compounds with anti-inflammatory effects that support cardiovascular health and overall well-being. Both celery stalks and leaves contain flavonoids and antioxidants that help calm inflammatory responses in the body.

Celery seeds are particularly potent in this regard. Research suggests that celery seed extracts may help reduce inflammation, support gastrointestinal health, and protect against stomach ulcers by strengthening the digestive lining.

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Rich in Antioxidants

Celery is considered a medicinal plant due to its high antioxidant content. Antioxidants help neutralize free radicals, which can damage cells and accelerate aging and disease development.

Scientific studies have identified compounds in celery such as luteolin, apigenin, tannins, and other flavonoids that provide strong antioxidant protection. Extracts from celery seeds, roots, and leaves have been linked to benefits for conditions such as diabetes, heart disease, and inflammatory disorders.

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Key Health Benefits of Celery

Supports Weight Loss

Celery is classified as a “low-energy-dense” food, meaning it provides volume and fiber without many calories. This helps you feel full for longer periods while consuming fewer calories. A cup of chopped celery contains just 16 calories yet provides fiber, vitamins, and hydration, making it an excellent snack or meal addition.

Improves Heart Health

Celery supports cardiovascular health by reducing inflammation, lowering cholesterol levels, and helping regulate blood pressure. Antioxidants like luteolin protect blood vessels from oxidative stress and improve overall heart function.

Helps Lower Blood Pressure

Research shows that celery helps relax blood vessels, improve circulation, and reduce arterial pressure. Both celery stalks and celery seed extracts have been shown to support healthy blood pressure levels when consumed regularly.

Acts as a Natural Diuretic

Celery helps eliminate excess sodium and water from the body, which further contributes to blood pressure control and reduces fluid retention.

Supports Healthy Cholesterol Levels

Animal and human studies suggest that celery contains compounds that help reduce total cholesterol and blood fats, lowering the risk of coronary heart disease.

Promotes Liver Health

Celery juice and extracts have hepatoprotective properties, meaning they help protect the liver from toxin-related damage. Antioxidants in celery assist liver detoxification and may reduce the risk of fatty liver disease.

Improves Digestion

The fiber in celery helps prevent constipation and supports gut health. Additionally, compounds like apigenin help protect the stomach lining and combat harmful bacteria such as Helicobacter pylori, which is associated with ulcers.

Helps Manage Diabetes

Celery is low in carbohydrates and calories and does not significantly affect blood glucose levels. Celery leaf extracts have shown potential in supporting healthy blood sugar regulation without increasing insulin levels.

Supports Joint Health

Due to its anti-inflammatory properties, celery may help relieve symptoms of arthritis and joint pain. Celery seed extracts are commonly used as natural supplements for joint inflammation.

May Enhance Male Fertility

Studies indicate that celery leaf extract may improve sperm quality and quantity, making it a traditional remedy for supporting male reproductive health.

Boosts Brain Function

Celery contains neuroprotective compounds that help reduce brain inflammation and oxidative stress. These properties may support memory, cognitive performance, and long-term brain health.

Beneficial During Menopause

Celery contains phytoestrogens that may help ease menopausal symptoms. Antioxidants in celery also support bone health and may reduce the risk of osteoporosis and certain cancers in postmenopausal women.

Potential Anti-Cancer Properties

Compounds such as apigenin found in celery have shown promise in cancer prevention research. While more studies are needed, celery is considered a valuable part of a cancer-preventive diet.

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Health Benefits of Celery Seeds

Celery seeds, whether whole or ground, are highly concentrated in beneficial compounds. They are commonly used to:

• Help lower blood pressure

• Protect the stomach lining and reduce ulcer risk

• Relieve joint pain and inflammation

• Support overall cardiovascular health

Their strong, slightly bitter flavor also makes them a useful spice in cooking.

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Precautions and Considerations

Although celery is extremely healthy, some individuals may experience allergic reactions, particularly to celery root or seeds. In rare cases, celery can trigger asthma symptoms, skin reactions, or digestive discomfort.

It is also recommended to choose organic celery whenever possible, as conventional celery is often treated with pesticides that can remain on the vegetable.

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Conclusion

Celery is a powerful, nutrient-dense vegetable that offers a wide range of health benefits. From supporting weight loss and heart health to improving digestion, liver function, and brain health, celery deserves a regular place in a balanced diet. When consumed mindfully and as part of a healthy lifestyle, celery can contribute significantly to long-term wellness.