Celery: 10 Health Benefits, Nutrition Info & Recipes

Celery is a vegetable that helps lower cholesterol, prevent premature aging, strengthen immunity and prevent the development of chronic diseases, such as diabetes and cancer. These benefits are made possible to its rich antioxidant compounds and flavonoids, which act to combat free radicals and damage to cells.

Celery is also low in calories, high in fiber and has a diuretic action, which can keep you full between meals and reduce fluid retention. It can be a great addition to a weight loss diet.

Celery can be consumed raw or cooked and added to various recipes, such as soups, salads. It can also be consumed as tea.

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Health benefits

The main health benefits of celery are:

1. Provides antioxidant action

Celery is a vegetable that is rich in flavonoids, vitamin C and other compounds with antioxidant action. Therefore, its consumption may help to neutralize free radicals and prevent the damage they cause to cells. These properties can also help to reduce inflammation in the body and also prevent heart disease.

This antioxidant action could also help to prevent premature aging of the skin, cancer and other chronic diseases.

2. Lowers cholesterol

Celery contains saponins and antioxidants, which can help to reduce LDL cholesterol. These properties can reduce cholesterol accumulation in the arteries, and reduce the risk for atherosclerosis, heart attack or stroke.

Learn about other ways to lower cholesterol, in addition to celery.

3. Lowers blood pressure

Celery is rich in potassium and has a diuretic action. It also has antioxidants that allow blood vessels to relax, which can improve blood circulation and reduce blood pressure.

4. Promotes weight loss

Celery may promote weight loss as it is low in calories and fiber, and rich in B vitamins. It also has a naturally diuretic effect. When added to a healthy and balanced diet, it can help reduce fluid retention, keep you full and provide essential vitamins for the body. Check-out other natural diuretics that can help to reduce bloating.

5. Prevents UTIs

Celery is rich in water and potassium and has diuretic properties which can reduce the risk for UTIs and kidney stones.

Also recommended: Best Herbs for UTI Treatment: 8 Tea Recipes tuasaude.com/en/teas-for-uti

6. Helps manage diabetes

Celery can help to lower blood sugar due to its fiber content and antioxidant action. Including this vegetable in your diet may be beneficial for people with pre-diabetes or diabetes.

7. Increases immunity

Because it is rich in vitamin C, vitamin A and antioxidants, celery could help increase immunity and improve the body's natural defensee to prevent the onset of cold and flu. Read about other vitamin C foods that can help to boost immunity.

8. Possibly provides a hepatoprotective effect

Some scientific studies indicate that celery could have a hepatoprotective effect as it is highly reactive to live damage caused by acetaminophin and carbon tetrachloride.

Furthermore, regardless of the quantity consumed, celery decreases the quick rise of hepatotoxicity markers, such as alkaline phosphatase, ALT and AST.

Also recommended: 13 Foods That Are Good For the Liver tuasaude.com/en/foods-that-are-good-for-the-liver

9. Maintains gastrointestinal health

Celery contains fiber that promotes bowel movements, which can help to relieve constipation. Furthermore, it could protect the gastric mucosa and prevent the formation of ulcers. Some studies also suggest that celery could act as an analgesic and antispasmodic that relieves stomach pain.

10. Possibly improves gout

Celery contains components that give it an anti-inflammatory and antioxidant effect. Therefore, it could have health benefits for people suffering from gout, arthritis and high uric acid.

Also recommended: tuasaude.com/en

Celery properties

Celery is rich in vitamin A and B complex vitamins, and naturally contains antioxidant, hepatoprotective, hypoglycemic, anti-inflammatory, analgesic, digestive, antispasmodic, immunological, lipid-lowering, hypotensive and diuretic properties.

Nutritional information

The following table indicates the nutritional composition for each 100 grams of raw celery:

Components Amount in 100 g of celery
Energy 14 calories
Water 95.4 g
Protein 0.69 g
Fat 0.1 g
Carbohydrates 2.97 g
Fiber 1.6 g
Vitamin B1 0.021 mg
Vitamin B2 0.057 mg
Vitamin B3 0.57 mg
Vitamin A 449 UI
Vitamin K 29.3 ug
Potassium 260 mg
Calcium 40 mg
Magnesium 11 mg

It is important to mention that to obtain all the benefits mentioned above, celery is included in a balanced and healthy diet.

How to consume

Celery is a very versatile vegetable, and can be consumed raw, steamed or baked. It can be included in different recipes such as sauces, soups, salads, creams, or cut into sticks to eat as a snack with with white cheese and herbs. It can also be used to prepare juices, smoothies or teas.

Both the stalk and the leaves of celery can be consumed, as the leaves contain a higher concentration of nutrients.

Recipes with celery

Some healthy recipes that can be prepared with celery include:

1. Braised celery


  • Chopped celery stalks and leaves
  • Garlic, onion and olive oil
  • Salt and pepper to taste


Sautee the garlic and onion in the olive oil and after becoming golden, add the celery and let it cook for a few minutes. Add a little water, season to taste and turn off the heat. Consume immediately afterwards.

2. Chicken pâté and celery sticks


  • Celery stalks cut into thin 10 cm sticks
  • 200g cooked and shredded chicken breast
  • 1 chopped onion
  • Parsley to taste
  • 1 glass of natural yogurt (125g)


Mix the chicken, yogurt, onion and chopped parsley until it forms a pâté. Put this pâté on a celery stick and eat. This can be served as a snack or an appetizer.

3. Carrot and celery cream


  • 4 carrots
  • 1 stalk of celery, with or without leaves
  • 1 small sweet potato
  • 1 onion
  • 1 clove of garlic
  • 1 tablespoon of olive oil


Cut all the ingredients and place in a pot with enough water to cover everything. Let it boil until the vegetables are well cooked, add the seasonings to taste and blend in a blender. Consume while still warm, as an appetizer. This meal is also great to offer to babies, as it is nutrient-dense and has a very pleasant flavor.

4. Celery tea

This tea is excellent for those with high uric acid levels, and can also be used to gargle in case of hoarseness. Check-out other tips for treating hoarseness at home. 


  • 20 g of any part of celery
  • 1 cup of boiling water


Place the celery in boiling water, cover, let it cool, strain and then drink.