Celery: Nutritional Value and Potential Health Benefits
Celery is a versatile plant whose all parts are traditionally valued for their nutritional properties. Both the root and the stalks are widely used in balanced diets and are appreciated for their low calorie content, vitamins, and minerals.
Nutritional Composition
Celery stalks contain a variety of vitamins, including PP, E, K, C, B1, B2, and B5. A single serving of fresh celery stalks can provide up to 8% of the recommended daily intake of vitamins C and A.
This aromatic vegetable is also rich in essential minerals such as zinc, iron, selenium, phosphorus, magnesium, and calcium. In addition, celery contains naturally occurring compounds like flavonoids, glycosides, and organic acids that contribute to its characteristic slightly salty taste.
Celery also provides fiber, amino acids (such as asparagine and tyrosine), choline, and plant-based proteins, which together support overall nutritional balance.
Support for Digestion and Fluid Balance
Celery stalks are commonly included in diets aimed at supporting the digestive and urinary systems. Their natural diuretic properties may help the body eliminate excess fluids and support normal kidney function when consumed as part of a healthy lifestyle.
Because of its naturally salty flavor, some people choose celery as an alternative seasoning when reducing added salt in their meals.
Metabolic and Cardiovascular Support
Celery is very low in calories—approximately 18 kcal per 100 grams—making it a popular ingredient in weight-management meal plans. Its fiber content supports normal digestion and metabolism.
Certain naturally occurring compounds in celery, including phthalides and minerals such as potassium and magnesium, are often studied for their role in supporting healthy blood pressure levels within a balanced diet.
Blood Sugar and General Wellness
Celery has a low glycemic profile and is sometimes included in diets designed to support stable blood sugar levels. When consumed regularly as part of a varied diet, it may help promote metabolic balance.
The combination of magnesium, iron, and antioxidants found in celery also supports general cellular health. Vitamin C content contributes to immune system support, especially during periods of increased physical or mental stress.
Nervous System and Daily Energy
Celery is traditionally associated with promoting calmness and mental clarity. Nutrients found in celery may help support the nervous system, reduce fatigue, and contribute to better concentration and sleep quality.
Important Note
Celery is a nutritious food, but it is not a medical treatment. People with chronic conditions or those taking medications should consult a healthcare professional before making significant dietary changes.
