Celery is often underrated, but this crisp, refreshing vegetable offers a surprising array of health benefits—especially if you’re looking to support weight loss and overall wellness. Known for being exceptionally low in calories (about 10 calories per stalk), celery is also packed with water, fiber, and essential nutrients, making it a powerful addition to your daily diet.

In terms of nutrients, celery is far more than just “crunchy water.” It’s rich in molybdenum, a trace mineral important for enzyme function and detoxification in the body. Celery also contains small yet significant amounts of folic acid, which supports healthy red blood cell formation and proper DNA synthesis. You’ll also find potassium, an essential mineral that helps maintain normal blood pressure and supports muscle and nerve function. Other minerals and vitamins present include manganese, pantothenic acid (important for energy metabolism), vitamin A (supports vision and immunity), vitamin B2 (riboflavin), vitamin B6 (important for mood and metabolism), vitamin C (boosts immunity and skin health), copper, calcium, phosphorus, and magnesium.

Supports Digestion

Celery is a strong digestive ally thanks to its combination of soluble and insoluble fiber. Soluble fiber absorbs water to form a gel-like substance, helping to slow digestion and stabilize blood sugar levels, while also bulking up stool to ease elimination. Insoluble fiber, on the other hand, passes through the digestive system largely intact, feeding beneficial gut bacteria and promoting regularity. This dual fiber action not only supports gut health but also contributes to a feeling of fullness, which can reduce unnecessary snacking and aid in weight control.

Additionally, celery contains natural phytochemicals, including flavonoids and phenolic acids, which enhance nutrient absorption and help soothe the digestive tract. Some people also find that celery juice can be a gentle natural remedy for bloating and mild digestive discomfort, though more research is still needed to confirm these effects scientifically.

Replenishes Electrolytes

With its high water content—about 95%—and a balanced ratio of sodium and potassium, celery is excellent for hydration and electrolyte replenishment. When you sweat during exercise or on hot days, your body loses not only water but also essential electrolytes. Celery helps replenish these minerals naturally, supporting fluid balance, muscle function, and kidney health. This makes it a smart, natural alternative to processed, sugar-laden sports drinks. In addition, the sodium in celery is naturally occurring and less likely to contribute to issues like high blood pressure when consumed in moderation.

Boosts Brain Health

Celery offers potential brain-protective benefits too, thanks to luteolin—an antioxidant compound found in this vegetable. Animal studies suggest luteolin may help reduce inflammation in the brain, slow down age-related cognitive decline, and improve memory. While human research is still in its early stages, the existing findings are promising. The anti-inflammatory properties of celery overall help support a healthy brain environment, potentially lowering the risk of neurodegenerative diseases over time.

Beyond these benefits, celery is also versatile and easy to incorporate into your diet. Enjoy it raw with hummus or nut butter for a satisfying snack, chop it into salads for extra crunch, blend it into smoothies or green juices, or add it to soups and stir-fries for added flavor and texture.

In summary, celery is a powerhouse vegetable that goes beyond its reputation as a simple diet snack. Its unique combination of hydration, fiber, essential nutrients, and antioxidant properties makes it a smart choice for supporting digestion, hydration, brain health, and overall well-being. By including celery regularly in your meals, you can enjoy its refreshing crunch while reaping long-term health rewards.