Celery isn’t just a crunchy snack—it’s a nutritional powerhouse that delivers impressive health benefits when eaten regularly. While you might notice some changes in just a week, making celery a daily habit can lead to lasting improvements in digestion, hydration, heart health, and more.
Here’s how adding celery to your routine can transform your well-being, from quick wins to long-term gains.
1. Improves Digestion
The fiber in celery helps keep your bowel movements regular, and it can encourage the growth of good bacteria in your digestive system while reducing harmful ones.
A study showed that fermented celery juice can balance gut bacteria by increasing good bacteria and reducing bad bacteria. This helps improve digestion and prevent health problems related to obesity. (ref)
2. Supports Weight Loss
Celery can help with weight management. A clinical trial found that celery powder helped reduce body fat in people with type 2 diabetes.
The compounds in celery, like flavonoids and phenolic acids, are linked to weight loss by improving fat levels and boosting metabolism. (ref)
3. Boosts Hydration Levels
Celery is made up of 95% water, which helps replenish fluids in the body. Plus, it’s low in calories and carbs but rich in potassium, sodium, and magnesium.
These nutrients are all essential for maintaining healthy fluid balance in the body. So, eating celery can help you stay hydrated without adding a lot of calories to your diet.
4. Reduces Inflammation
Celery is packed with flavonoids and phenolic acids that have the ability to fight inflammation. These chemicals can reduce the damage caused by oxidation and decrease the number of harmful substances in the body called cytokines. (ref)
When these things are reduced, the body becomes less inflamed, which can prevent long-lasting diseases that are caused by inflammation.
5. Fortifies Heart Health
Celery is also great for the heart! It contains chemicals called phthalides, which help keep blood vessels relaxed and blood pressure low.
In a study with rats, celery seeds helped to lower their blood pressure and improve the types of fats in the blood, which keeps the heart healthy. This shows they could do the same for people. (ref)
6. Promotes Better Sleep
Celery can help you sleep better because it has magnesium, which relaxes your muscles and calms your nerves. This helps you feel more at ease and makes it easier to drift off.
If you add celery to your nighttime routine, it could support a more restful sleep. A few sticks of celery before bed might be a simple way to improve your sleep quality.
7. Detoxifies the Body
Celery contains potent antioxidant compounds like flavonoids, phenolic acids, and vitamins, which help combat oxidative stress. These antioxidants may reduce risks related to chronic diseases such as cardiovascular disorders, cancer, and inflammation. (ref)
Its antioxidants work by neutralizing free radicals, so regularly eating celery can support your body’s natural detox process that will leave you feeling refreshed and healthy.
8. Supports Healthy Skin
If you’re looking for clearer, glowing skin, celery can help. The antioxidants in celery, like vitamins A and C, help fight free radicals that damage your skin.
It also keeps you hydrated, which is key for keeping your skin soft and smooth. Eating celery regularly can help you maintain healthy, youthful-looking skin.
9. Supports Brain Health
Celery can support brain health and improve mental clarity. Ibutylphthalide (BuPh), a celery-derived compound, is used for treating neurological diseases.
Findings indicate BuPh may improve outcomes for conditions like stroke, Alzheimer’s, and vascular dementia due to its neuroprotective properties, including reducing oxidative stress, inflammation, and neuronal injury. Additionally, BuPh supports cerebral blood flow and mitochondrial function, which are critical for brain health. (ref)
10. Boosts Immune Function
Celery is a great way to boost your immune system because it’s packed with vitamins and minerals that help your body stay strong. One key vitamin in celery is vitamin C, which helps your body fight off infections.
By adding celery to your diet, you’re giving your immune system extra support. A little celery each day can help keep you healthier overall.
11. Improves Bone Health
Celery is a great source of vitamin K, which is important for your bones. This vitamin helps your body keep calcium in your bones, making them stronger and healthier.
In addition, celery contains minerals like calcium and magnesium that also support bone density, helping prevent bone loss as you age. Including celery in your daily diet can help keep your bones strong and lower the risk of fractures.
12. Aids in Muscle Recovery
After a workout, your muscles need to recover, and celery can help with that. As mentioned, it has anti-inflammatory properties, which can reduce muscle soreness.
The water and electrolytes in celery also help rehydrate your body and restore the balance of minerals, supporting faster recovery. This makes celery a good snack to have after exercising, helping you feel less tired and more refreshed.
13. Manages Metabolic Syndrome
Celery may help manage metabolic syndrome, a group of health issues like obesity, high blood pressure, high blood sugar, and high cholesterol. (ref)
Adding celery to your diet could be a simple way to support overall health and manage these conditions.
14. Lowers Blood Pressure
In another study, it suggests that celery may contain compounds with the potential to relax blood vessels. This relaxation effect could contribute to lowering blood pressure, making celery extracts promising for antihypertensive applications.(ref)
Eating celery regularly, especially if you have high blood pressure, can be a great way to regulate your blood pressure levels.
15. Balances Blood Sugar Levels
Since celery helps control blood sugar, it helps improve insulin sensitivity. It’s a low-glycemic food ideal for people with diabetes or those looking to prevent blood sugar spikes. (ref)
The fiber in celery also helps slow down the absorption of sugar into your bloodstream that keeps your energy levels steady.
Incorporating celery into your daily routine for just a week can bring noticeable benefits to your health. Try eating celery every day and see how it can benefit your body over time.
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.