The uniqueness of celery lies in the fact that all parts of this vegetable are edible — the leaves, root, and stems. By including it in your diet, you can not only benefit your body but also lose a few extra pounds. The key is to consume it in moderation and follow the recommendations of specialists. So, how much celery can you eat per day to lose weight without harming your health?
Table of contents
Chemical Composition, Vitamins, and Minerals in Celery
Celery is a natural antioxidant. It is a source of beneficial micronutrients, vitamins, and minerals. These include:
- iron — 1.3 mg;
- calcium — 72 mg;
- magnesium — 50 mg;
- potassium — 430 mg;
- fiber — 1.8 g;
- phosphorus — 77 mg;
- sodium — 200 mg.
Vitamin content of celery:
- B1 (0.02 mg), B2 (0.1 mg), B6 (0.08 mg), B9 (21 mcg) — support nervous system function;
- C (38 mg) — strengthens the immune system;
- PP (0.5 mg) — supports heart and vascular health;
- E (0.5 mg) and A (750 mcg) — improve skin, nail, and hair condition.
Nutritional value of celery:
- protein — 0.9 g;
- fat — 0.1 g;
- carbohydrates — 2.1 g.
Health Benefits
Celery has a positive impact on human health. It is especially beneficial for those suffering from the following conditions:
- Diabetes. The leaves help regulate blood sugar levels.
- Obesity. The vegetable accelerates digestion.
- Cardiovascular diseases. It normalizes blood pressure and cholesterol levels.
- Cancer. The micronutrients in celery neutralize carcinogens that contribute to malignant tumors.
- Skin problems. Celery infusion promotes faster healing of wounds, bruises, and cleanses blood vessels, improving overall skin condition.
Additionally, celery is effective against insomnia, rheumatism, prostatitis, and vitamin deficiency.
This low-calorie vegetable is often used for weight loss. The compounds and elements it contains tone and improve overall health:
- eliminate excess fluid from the body;
- prevent fat accumulation;
- slow down aging;
- normalize metabolism;
- help with varicose veins and thrombophlebitis;
- strengthen the immune system;
- stimulate mental activity and increase productivity;
- address nervous system disorders;
- aid in kidney, intestinal, and stomach issues;
- enhance libido (especially in men);
- relieve shortness of breath, heartburn, and bloating;
- detoxify the body.
How Much Celery Should You Eat Daily to Lose Weight?
Due to its low calorie content, celery is recommended for weight loss:
- raw celery contains 13 kcal per 100 g;
- fried or boiled — 25-26 kcal;
- steamed — 9-10 kcal;
- celery root — 32 kcal.
The vegetable contains almost no fat and minimal carbohydrates. Daily consumption can help you lose 2-4 kg every 1-2 weeks.
To shed extra weight, simply replace one meal with a low-calorie celery dish (lunch or dinner). Start by snacking on celery stalks. There are also specialist-designed diets based on this vegetable.
Tip. Eat a small amount of celery before meals. This reduces the risk of overeating and curbs hunger.
The main principle of a celery-based diet is flexibility in meal frequency. You only need to consume the recommended daily amount of celery — how many times is up to you (3 times for breakfast, lunch, and dinner, or 6-7 smaller portions).
Raw celery is the most beneficial, but weight loss can also be achieved with other preparations:
- Regularly add celery as a side dish (steamed or raw). It pairs well with fish and meat, unlike high-calorie options like potatoes, white rice, or pasta, which are harder to digest.
- Drink celery juice daily — 1 tbsp, 3 times a day. Made from the stems, it is rich in nutrients and can replace a full vitamin-mineral complex. Consume it 1-2 hours before meals.
- Combine with kefir. Blending 1 L of low-fat kefir with 400 g of celery stalks creates an ideal weight-loss drink. Consume throughout the day or as a dinner substitute.
- Use celery in various dishes — soups, stews, salads. This is a good option for those who dislike its taste, as other ingredients can mask its distinct flavor.
How It Affects Fat Cells
Celery boosts metabolism, accelerating fat burning. Weight loss occurs not only through fluid loss but also by breaking down subcutaneous fat. Digesting celery requires significant energy, ensuring that lost weight does not return quickly.
Stems, leaves, and roots all contribute equally to weight loss, so it’s best to consume all parts.
Stems
Most commonly used for juicing or added to salads, celery stems can be eaten raw or cooked.
This part of the plant is a natural aphrodisiac for both sexes. It also enhances male potency, alleviates PMS symptoms in women, and improves sleep. However, its most notable effect is fat burning.
Root
Daily consumption of celery root (raw, in soups, salads, or main dishes) offers the following benefits:
- balances water-salt levels;
- relieves constipation and bloating;
- combats insomnia and allergies;
- improves digestive function;
- has wound-healing, pain-relieving, and anti-inflammatory effects.
Leaves
Celery leaves are used for prevention and treatment. Benefits include:
- preventing kidney stones;
- combating vitamin deficiency;
- stimulating intestinal motility;
- cleansing blood vessels;
- treating infertility;
- preventing gout, atherosclerosis, and rheumatism;
- restoring skin hydration and texture.
High vitamin C content makes celery a preventive measure against infections.
Juice
Celery juice has a toning effect, cleansing and nourishing the body. Its benefits include:
- helping with kidney stones and gout;
- removing excess salt;
- lowering blood pressure.
Celery juice reduces hunger and sugar cravings.
What Happens If You Eat Celery Every Day
Daily celery consumption is beneficial if no contraindications exist. However, overeating can cause issues, such as prolonged diarrhea.
Avoid eating celery on an empty stomach or making it the sole component of a diet. Several glasses of celery juice without other food can lead to digestive problems.
Recommended Intake
How much celery can men and women eat daily? Experts recommend not exceeding 150-200 g. Combining it with other vegetables or using it as a side dish is ideal. Celery juice retains its benefits but should be limited to 0.5-1 cup per day.
Introduce celery to children cautiously. Up to one year, the daily limit is 30 g; later, up to 100 g. Any part of the plant can be used for purees.
Risks and Contraindications
Celery should be avoided by pregnant and breastfeeding women. It is also not recommended for:
- large kidney stones;
- severe digestive disorders;
- thyroid diseases;
- epilepsy;
- varicose veins and thrombosis;
- individual intolerance;
- uterine bleeding;
- viral infections.
Conclusion
Celery is a powerhouse of nutrients. It aids weight loss, improves overall health, and helps treat certain conditions. The key is not to exceed the recommended daily intake to avoid adverse effects.