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What are the health benefits and effects of celery?

Aug 06, 2025 Source: Cainiu Health
Dr. Sun Lianqing
Introduction
Under normal circumstances, as a common vegetable, celery has various functions and benefits, primarily including promoting digestion, assisting in blood pressure control, supplementing nutrition, aiding in weight management, and providing antioxidant effects. When consuming celery, it is recommended to choose fresh celery. After thorough washing, it can be eaten raw in salads, stir-fried, or blanched and then combined with other ingredients. Celery contains a significant amount of dietary fiber, so individuals with weak digestion should consume it in moderation.

Generally speaking, as a common vegetable, celery has several health benefits and functions, including promoting digestion, assisting in blood pressure control, providing nutrients, aiding in weight management, and offering antioxidant effects. A detailed analysis is as follows:

1. Promoting digestion: Celery contains a large amount of dietary fiber, which can stimulate intestinal peristalsis and increase stool volume, helping accelerate digestion and excretion, and relieving constipation. Dietary fiber can also promote the growth of beneficial intestinal bacteria, maintain intestinal microecological balance, and improve intestinal function.

2. Assisting in blood pressure control: Celery contains abundant potassium, which helps eliminate sodium from the body and regulate electrolyte balance, thereby playing a supportive role in maintaining normal blood pressure. In addition, certain components in celery may help regulate blood pressure by dilating blood vessels.

3. Providing nutrients: Celery is rich in various vitamins such as vitamin A, vitamin C, and vitamin K, as well as minerals like calcium, magnesium, and iron. Vitamin K benefits bone health by promoting the absorption and utilization of calcium; vitamin C acts as an antioxidant and helps enhance immunity. These nutrients collectively provide essential nutritional support to the body.

4. Aiding in weight management: Celery is low in calories, high in water content, and rich in dietary fiber. It provides a strong feeling of fullness after consumption, which can reduce the intake of high-calorie foods. Additionally, chewing celery takes time, which slows down the eating pace and helps control total calorie intake.

5. Antioxidant effects: Celery contains multiple antioxidant substances, such as flavonoids and polyphenols, which can remove free radicals from the body, reduce oxidative stress-induced cellular damage, help delay cellular aging, and have a positive impact on maintaining overall health.

When consuming celery, it is recommended to choose fresh celery. After thoroughly washing, it can be eaten raw in salads, stir-fried, or blanched and combined with other ingredients. Due to its high dietary fiber content, individuals with weak digestion should consume it in moderation to avoid gastrointestinal discomfort caused by excessive intake.

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