Once dismissed as a “negative-calorie” diet fad, celery has reclaimed its spot as a nutritional powerhouse in 2026. This crunchy stalk is far more than just water and fiber; it is a complex source of antioxidants and phytonutrients. Understanding the benefits of celery can help you transform your digestive health and reduce systemic inflammation naturally .
Nutritional Value: More Than Just Water
While celery is 95% water, the remaining 5% is packed with concentrated vitamins and minerals. Here is the nutritional breakdown for 1 cup (100g) of raw chopped celery:
| Nutrient | Amount | % Daily Value (DV) |
| Calories | 16 kcal | – |
| Vitamin K | 29.6 mcg | 37% |
| Vitamin A | 449 IU | 9% |
| Folate (B9) | 36 mcg | 9% |
| Potassium | 260 mg | 7% |
| Fiber | 1.6 g | 6% |
Top 5 Health Benefits of Celery
1. Powerful Anti-Inflammatory Properties
The benefits of celery start with its unique plant compounds, such as apigenin and luteolin. These antioxidants help neutralize free radicals and may reduce the risk of chronic inflammatory conditions like arthritis and osteoporosis.
2. Digestive Health and Regularity
Celery contains both soluble and insoluble fiber, which are essential for a healthy gut. Furthermore, research into the benefits of celery has highlighted a compound known as apiuman, which has been shown in animal studies to decrease stomach ulcers and improve the protective lining of the digestive tract.
3. Blood Pressure Management
Celery contains phytochemicals called phthalides. These compounds relax the muscle walls of the arteries, increasing blood flow and potentially lowering blood pressure. Its high potassium and magnesium content further support heart rhythm and cardiovascular health.+1
4. Natural Hydration and Electrolytes
With its high water content and natural sodium, celery acts as a natural electrolyte source. This makes it an excellent post-workout snack to help replenish lost fluids and prevent muscle cramping.
5. Low Glycemic Index (GI)
With a very low glycemic index, celery has a slow, steady effect on your blood sugar. This makes the benefits of celery particularly valuable for those managing Type 2 diabetes or anyone looking to avoid energy crashes caused by high-sugar snacks.
How to Maximize the Benefits
- Eat the Leaves: Don’t throw them away! Celery leaves contain the highest concentration of Vitamin C and calcium.
- Steam for Retention: If you prefer cooked celery, steaming it for 10 minutes retains nearly 100% of its antioxidant content, whereas boiling can lead to nutrient loss.
- Fresh Juicing: While juicing removes the fiber, it provides a highly concentrated dose of hydrating minerals and antioxidants.
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