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5 Healthy Benefits of Adding Celery to Your Diet

Medically reviewed by Natalie Butler, RD, LDWritten by Jessica Timmons Updated on June 10, 2019
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体育投注网址 — plus generous amounts of soluble and insoluble fiber. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fiber.

4. Celery is rich in vitamins and minerals with a low glycemic index.

You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.

5. Celery has an alkalizing effect.

With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions.

Tips for Buying and Storing Celery

  • Sturdy stalks. Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.
  • Crisp leaves. Leaves should be crisp and fresh, ranging in color from pale to bright green. Avoid celery with yellow or brown patches.
  • Wait to chop. Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose nutrients.
  • Steam it. Steamed celery will retain flavor and almost all of its nutrients.
  • Eat in five to seven days. Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits.
  • Eat the leaves. Don’t discard the leaves — that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase.

体育投注网址In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices. Celery can also be steamed or baked.

Celery Recipes

Enjoy the healthy benefits of celery by trying these recipes.

体育投注网址Smooth and flavorful, this soup comes together quickly.

  • 1/4 cup butter
  • 1 small yellow onion, finely chopped
  • 2 cups celery, finely chopped
  • 1 large garlic clove, minced
  • 1/3 cup flour
  • 1 1/2 cup chicken stock
  • 1 1/2 cup whole milk
  • 1 tsp salt
  • 1/2 tsp sugar
  • 1/8 tsp freshly ground black pepper

体育投注网址Melt butter over medium-high heat in a heavy-bottomed pot. Cook onions, celery, and garlic until translucent, about five to seven minutes. Add flour and cook one minute.

Add chicken stock and milk, stirring until smooth. Increase heat, bringing mixture to a simmer. Reduce heat to medium, adding remaining ingredients, and simmer uncovered for about 15 minutes.

This recipe puts a twist on the after-school staple. Keep it classic by substituting peanut butter and raisins.

  • 3 tbsp cream cheese
  • 2 celery stalks, trimmed
  • 1/4 cup assorted dried fruit

Spread cream cheese into the hollow side of each celery stalk and then sprinkle with dried fruit.

Article sources

  • Celery (n.d.). Retrieved from
  • Celery salad with celery root and horseradish (2013, January). Retrieved from
  • Duke, J. A. (n.d.) The green pharmacy herbal handbook. Retrieved from
  • Homemade cream of celery soup. (2014, April 3). Retrieved from
  • Water content of fruits and vegetables. (1997, December). Retrieved from

Last medically reviewed on February 24, 2016

Medically reviewed by Natalie Butler, RD, LDWritten by Jessica Timmons Updated on June 10, 2019