Celery: The Crisp Veggie That Bolsters Health and Keeps Blood Pressure in Check

Many vegetables are known for their benefits to the skin, vision, and even heart health—but which vegetable is scientifically proven to help prevent illness while supporting a healthy diet? Celery is a great addition to a variety of dishes, from salads to soups. Its naturally mild flavor and crunchy texture also make it a popular choice for smoothies.

“It turns out that celery is considered one of the healthiest leafy vegetables, and there are plenty of good reasons to include it in your weekly diet,” wrote Efrat Ben Shatz-Porishian, a clinical dietitian (R.D., B.Sc.) from Chaly Maman, a network specializing in healthy lifestyles, on the N12 website. According to her, celery is very low in calories—100 grams contain just 16 calories. Adding it to salads or cooked dishes increases the overall volume of the meal with minimal caloric cost. So, what are its main benefits? She outlines them one by one.

Aids Digestion: “Thanks to its high dietary fiber content, celery supports a healthy digestive process and promotes a lasting feeling of fullness. These fibers also help maintain beneficial gut bacteria, which are especially important for the immune system.”

Supports Bone Health: “One hundred grams of celery contain 40 mg of calcium. It’s an excellent addition to the diet, helping to meet daily calcium requirements and contributing to bone strength, as well as proper nerve and hormonal function.”

Reduces Blood Pressure: “Due to its high potassium and magnesium content, celery may help lower blood pressure. Potassium is a vital mineral that is released into cooking water, so adding celery to soup can enhance its benefits.”

Protects Against Disease: “Celery contains numerous antioxidants, such as vitamin C, flavonoids, and beta carotene, which protect the body from oxidative damage and inflammation. It also provides important vitamins like vitamin K, vitamin A, folic acid, and others that contribute to overall health.”