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Celery juice has become a sensation recently. That fad aside (and with the lack of solid support for many of the claims), here’s the lowdown on celery’s nutrients and some of its research-backed potential health benefits:

Celery is low in calories and hydrating. One large stalk contains a mere 7 calories and packs 2 ounces of water. That means that chowing down on six stalks adds up to only 42 calories while providing a filling cup-and-a-half of H2O. 

Research also shows that the act of chewing, which celery most definitely requires, reduces hunger and may boost the release of hormones that trigger satiety — making this crunchy veggie a savvy snack choice for weight management.

Celery provides key nutrients. While celery is largely water, it also provides several vital vitamins and minerals. The veg’s vitamin A supports immunity, skin and eye health, and has been linked to retaining lung strength as well as slowing age-related cognitive decline. 

Celery’s vitamin K helps blood to clot and protects bone density. This nutrient is required for bone formation, and a shortfall is tied to increased fracture risk.

Folate in celery helps support mental performance; too little has been linked to a higher risk of memory problems, as well as depression. Celery’s potassium supports heart function, muscle contractions and helps maintain muscle mass. 

The vegetable also provides smaller amounts of vitamin C, B vitamins, calcium, magnesium and manganese.

Celery is rich in antioxidants and other bioactive compounds. Celery contains more than a dozen types of antioxidants and dozens of potent anti-inflammatory substances. These compounds are thought to protect against cellular damage that can lead to premature aging and disease.

Natural substances in celery have also been shown to help optimize circulation and reduce blood pressure. 

Quercetin, a flavonoid found in celery, has been shown to combat both acute and chronic inflammation, and is linked to protection against neurodegenerative diseases, such as Alzheimer’s. 

Quercetin has also been linked to apoptosis, the self-destruct sequence the body uses to kill off worn-out or dysfunctional cells, which may help reduce cancer risk.

Celery supports digestive health. The fiber in celery — 1 gram per large stalk — supports good gut health and bowel regularity. It also boosts fullness and delays the return of hunger, another perk that may aid weight management. Animal research has also shown that celery extract combats ulcer formation.

To take advantage of celery’s benefits, incorporate the whole or chopped vegetable into meals and snacks. Fill two or three stalks with spiced nut butter to simultaneously satisfy a sweet, salty and crunchy craving. 

Use celery to scoop up hummus, guacamole or seasoned tahini. The vegetable also makes a terrific addition to stir-fries, soups and vegetable stews. 

Raw celery adds flavor and texture to garden salads, marinated veggies and chilled protein salads, such as egg, tuna or white bean. 

Juice fan or not, there are smart reasons to incorporate this crispy vegetable into your regular eating routine.

Health.com delivers relevant information in clear, jargon-free language. 

© 2020 Meredith Corporation. Distributed by Tribune Content Agency, LLC.