Celery:18 Health Benefits, Side Effects & How to Take It

Have you ever passed by the celery in the produce section without a second glance? This unassuming vegetable might just be one of nature’s most underappreciated superfoods. With its satisfying crunch and subtle flavor, celery has silently supported human health for thousands of years.

However, celery is more than just a low-calorie snack; it’s a nutritional powerhouse packed with vitamins, minerals, and unique plant compounds. In this article, we’ll discuss 18 amazing health benefits of celery with its potential side effects. Additionally, we will discuss some of the best ways to incorporate it into your diet for optimal benefits.

What is Celery?

Celery (Apium graveolens) is a marshland plant in the family Apiaceae that has been cultivated as a vegetable since antiquity. The most commonly consumed part is the crisp stalk, though the leaves, seeds, and root are also edible and used in various culinary and medicinal applications.

There are several varieties of celery, including:

• Pascal celery: The most common variety in North America and Europe, with thick, crisp stalks.
• Golden celery: A self-blanching variety with a milder flavor.
• Celeriac (celery root): Grown for its large, bulbous root rather than the stalks.
• Wild celery: The ancestor of modern cultivated varieties.
• Chinese celery: Thinner stalks with a stronger flavor than Western varieties.

Celery has a distinctive aroma and taste due to its high content of volatile compounds, particularly phthalides, which give it its characteristic scent and contribute to many of its health benefits.

Nutrition Facts of Celery

Celery is low in calories but rich in nutrients. Here’s the nutritional breakdown for 100 grams (about 2-3 medium stalks) of raw celery:

Beyond these basic nutrients, celery contains numerous bioactive compounds that contribute to its health benefits:

• Antioxidants: Including flavonoids, beta-carotene, and vitamin C
• Phenolic compounds: Such as caffeic acid, p-coumaric acid, and ferulic acid
• Phthalides: Aromatic compounds like 3-n-butylphthalide (NBP)
• Coumarins: Including apigenin, luteolin, and kaempferol
• Furanocoumarins: Such as bergapten and xanthotoxin

This combination of nutrients and phytochemicals gives celery its impressive health-promoting properties.

18 Science-Backed Health Benefits of Celery

1. Excellent for Hydration

One of celery’s most basic yet valuable benefits is its high water content, making it an excellent food for hydration.

With approximately 95% water, celery serves as a delicious way to supplement your daily fluid intake beyond just drinking water. Proper hydration is crucial for countless bodily functions, from regulating body temperature to supporting digestion and nutrient transport.

During hot weather or after exercise, munching on celery sticks can be a refreshing way to replenish lost fluids while also providing essential nutrients that plain water doesn’t offer.

2. Supports Digestive Health

Celery is particularly beneficial for the digestive system, thanks to its fiber content and natural compounds.

The insoluble fiber in celery helps keep the digestive tract moving, preventing constipation and promoting regularity. Meanwhile, its soluble fiber nourishes beneficial gut bacteria, supporting a healthy microbiome.

Additionally, traditional medicine has long used celery to soothe digestive discomfort. Modern research suggests that compounds in celery may help protect the stomach lining and reduce the risk of ulcers, potentially by inhibiting the growth of H. pylori bacteria and strengthening the stomach’s protective mechanisms.

3. May Lower Blood Pressure

Perhaps one of celery’s most studied benefits is its potential to help manage hypertension.

Research indicates that a compound in celery called 3-n-butylphthalide (3nB) may help relax the muscles in and around arterial walls, promoting better blood flow and potentially lowering blood pressure. Additionally, celery’s potassium content helps balance sodium levels, further supporting healthy blood pressure.

A study found that celery seed extract produced a significant reduction in blood pressure in patients with mild to moderate hypertension.

4. Anti-Inflammatory Properties

Chronic inflammation is linked to numerous health issues, from arthritis to heart disease. Celery contains over a dozen different antioxidants and anti-inflammatory compounds.

The flavonoids and other antioxidants in celery help neutralize free radicals and reduce oxidative stress, which can trigger inflammation. Specific compounds like luteolin have been shown to inhibit inflammatory pathways in the body.

For those with inflammatory conditions like arthritis or gout, including celery regularly in the diet might help manage symptoms as part of a comprehensive approach to reducing inflammation.

5. Supports Weight Management

For those watching their weight, celery is an ideal food due to its high water and fiber content combined with very few calories.

At just 14-16 calories per 100g, celery provides bulk and satisfying crunch without contributing significantly to your daily calorie intake. Its fiber helps promote feelings of fullness, potentially reducing overall calorie consumption when included in meals or as a snack.

Some research also suggests that the natural compounds in celery may help regulate lipid metabolism, supporting healthy weight management.

6. May Help Lower Cholesterol

Maintaining healthy cholesterol levels is crucial for heart health, and celery may offer some benefits in this area.

Studies suggest that compounds in celery can help reduce total cholesterol and LDL (“bad”) cholesterol levels while potentially increasing HDL (“good”) cholesterol. This cholesterol-lowering effect might be attributed to certain phthalides in celery that can stimulate bile acid secretion.

Additionally, the fiber in celery binds with cholesterol in the digestive tract, helping to remove it from the body before it can be absorbed into the bloodstream.

7. Blood Sugar Regulation

Celery may play a role in helping manage blood glucose levels, making it a potentially beneficial food for those with diabetes or prediabetes.

Research indicates that celery extract can help increase insulin secretion and improve glucose tolerance. Its low glycemic index means it won’t cause rapid spikes in blood sugar, and its fiber content helps slow the absorption of sugars.

A study in the Journal of Pharmacy and Pharmacology found that celery seed extract improved glucose metabolism in animal models of diabetes, suggesting potential benefits for blood sugar management.

8. Antioxidant Powerhouse

Celery is rich in various antioxidants that help protect cells from oxidative damage caused by free radicals.

These antioxidants, including flavonoids like apigenin and luteolin, as well as vitamins A and C, help neutralize harmful free radicals that can damage cells and contribute to chronic diseases and aging.

Regular consumption of antioxidant-rich foods like celery is associated with reduced risk of numerous health problems, from cardiovascular disease to certain types of cancer and neurodegenerative conditions.

9. Promotes Bone Health

The vitamin K content in celery makes it beneficial for maintaining strong, healthy bones.

Vitamin K is essential for proper bone formation and helps improve calcium absorption. Just one cup of celery provides about 30% of the recommended daily intake of vitamin K.

Additionally, celery contains calcium and magnesium, both of which are important minerals for bone health. While not as calcium-rich as dairy products, celery contributes to your overall intake of bone-supporting nutrients.

10. Supports Liver Health

The liver is a vital detoxification organ, and celery may help support its function.

Celery contains compounds that can help stimulate bile production, which aids in removing toxins from the body. Its diuretic properties also assist in flushing out toxins through increased urine production.

Studies suggest that celery extract may help protect the liver from damage and even support the regeneration of liver cells. These liver-protective effects have been attributed to celery’s antioxidant content, particularly apigenin.

11. Anti-Cancer Potential

While more research is needed, preliminary studies suggest that celery may have cancer-fighting properties.

The flavonoids in celery, particularly luteolin and apigenin, have shown promise in laboratory studies for their ability to combat various types of cancer cells. These compounds appear to help induce apoptosis (programmed cell death) in cancer cells and may inhibit cancer cell proliferation.

While these studies don’t suggest celery as a cancer treatment, they indicate that including it in a varied diet rich in plant foods may contribute to cancer prevention.

12. Promotes Kidney Function

Celery’s natural diuretic properties make it beneficial for kidney health and urinary function.

By increasing urine production, celery helps flush out toxins, excess water, and sodium from the body. This can be particularly beneficial for those who experience water retention or mild edema.

Traditionally, celery has been used to help prevent urinary tract infections and kidney stones. Its combination of water, electrolytes, and compounds that help reduce uric acid may contribute to these benefits.

13. May Reduce Inflammation in the Digestive Tract

Beyond general digestive support, celery may specifically help reduce inflammation in the digestive tract.

Research suggests that celery extract can help protect the stomach lining against damage from factors like stress, alcohol, or NSAIDs. This protection is partly attributed to specific flavonoids and volatile oils in celery that have anti-inflammatory effects.

For people with conditions like gastritis or irritable bowel syndrome, celery might offer some relief as part of a comprehensive approach to managing digestive inflammation.

14. Supports Brain Health

The antioxidants in celery, particularly luteolin, may offer neuroprotective benefits for brain health.

Studies suggest that luteolin can reduce inflammation in the brain and may help protect against neurodegenerative diseases. It appears to inhibit inflammatory molecules in the brain that can contribute to cognitive decline.

Research published in the Journal of Nutrition found that luteolin was associated with reduced inflammation in the brain and improved cognitive performance in older adults.

15. Alkalizing Properties

Celery is considered an alkaline food, which may help balance the body’s pH levels.

While the body tightly regulates blood pH, consuming more alkaline foods like celery may help reduce the acid load the body must neutralize. Modern diets often contain many acid-forming foods like meat, dairy, and processed items.

Including alkalizing foods like celery in your diet might help support kidney function by reducing the acid load they must filter, potentially benefiting overall health and reducing the risk of certain chronic conditions.

16. Natural Electrolyte Source

Celery provides a natural source of important electrolytes, making it excellent for recovery after exercise.

With significant amounts of potassium, magnesium, and sodium, celery helps replace electrolytes lost through sweat. These minerals are essential for proper muscle function, nerve signaling, and fluid balance.

Unlike commercial sports drinks, celery provides these electrolytes without added sugars or artificial ingredients, making it a natural alternative for hydration and recovery.

17. Antimicrobial Properties

Research indicates that celery possesses natural antimicrobial compounds that may help fight certain bacteria and fungi.

Studies have found that extracts from different parts of the celery plant exhibit antibacterial activity against various pathogens, including certain strains of E. coli and Staphylococcus.

These antimicrobial properties are attributed to compounds like phthalides and polyphenols present in celery, suggesting potential applications in food preservation and possibly supporting the body’s defense against certain infections.

18. May Help Reduce Anxiety

Traditional medicine has long used celery as a mild sedative, and modern research offers some support for its calming effects.

Compounds in celery may influence neurotransmitter activity and lower stress hormone levels. The magnesium in celery also plays a role in regulating the nervous system and promoting relaxation.

While not a replacement for professional treatment of anxiety disorders, including celery in your diet might contribute to overall stress management and emotional well-being as part of a holistic approach to mental health.

Potential Side Effects and Precautions

Celery is generally safe for most people when consumed in typical food amounts. However, there are some important side effects and precautions to be aware of.

Who Should Be Cautious?

1. Pregnant Women
While celery in food amounts is safe, pregnant women should avoid celery seed supplements or excessive consumption, as they contain compounds that might stimulate the uterus.

2. People Taking Blood-Thinning Medications
The vitamin K in celery can interfere with blood thinners like warfarin (Coumadin). If you’re on blood thinners, maintain consistent vitamin K intake and consult your doctor.

3. People With Kidney Disorders
Due to its potassium content and diuretic effects, those with kidney issues should consult their healthcare provider about appropriate celery consumption.

4. Those With Low Blood Pressure
Since celery may lower blood pressure, individuals who already have low blood pressure should monitor their response when consuming it regularly.

5. People Scheduled for Surgery
Stop consuming large amounts of celery at least two weeks before scheduled surgery, as its blood-thinning effects could increase bleeding risk.

⚠️ Important: Always talk to your healthcare provider before significantly increasing celery consumption if you’re pregnant, nursing, on medications, or managing a chronic health condition.

How to Take Celery

1. Fresh Celery Preparation and Consumption

Incorporating fresh celery into your diet is simple and versatile:

Basic Preparation:

1. Rinse celery stalks thoroughly under running water
2. Trim the base and leafy tops (save leaves for soups or salads)
3. Cut into desired lengths or shapes
4. Enjoy raw or cooked

Serving Suggestions:

• Raw celery sticks with hummus, nut butter, or yogurt dip
• Chopped in salads for extra crunch
• Added to soups, stews, and stir-fries
• Blended into smoothies with fruits and other vegetables
• Juiced with other produce for a refreshing drink

Storage Tips:

• Wrap celery in aluminum foil rather than plastic to keep it crisp longer
• Store in the refrigerator for up to 2 weeks
• To revive limp celery, trim the ends and place it in ice water for an hour

2. Celery Juice

Celery juice has gained popularity for its concentrated health benefits:

Basic Juicing Instructions:

1. Wash 1 bunch of celery thoroughly
2. Cut into pieces that will fit your juicer
3. Feed through a juicer
4. Drink immediately for maximum nutrients
5. Aim for about 16 ounces of fresh celery juice

When to Drink:

For maximum benefits, drink celery juice on an empty stomach first thing in the morning, then wait 15-30 minutes before consuming other foods or beverages.

Notes:

• While some advocates recommend drinking celery juice alone, you can add lemon, apple, or ginger for flavor
• If using a blender instead of a juicer, strain through a nut milk bag or fine mesh strainer to remove pulp

3. Celery Seed as a Supplement

Celery seed is more potent than the vegetable and is available in several forms:

Forms Available:

• Whole seeds (for cooking or tea)
• Ground celery seed (as a spice)
• Celery seed extract capsules
• Celery seed oil

Typical Dosages:

• Whole seeds: 1-3 grams daily
• Standardized extract: 600-1,000 mg daily, divided into 2-3 doses
• Tea: Steep 1-2 teaspoons of crushed seeds in hot water for 10-15 minutes

Important Note:
Supplements are more concentrated than celery food forms and may cause more side effects. Always follow package directions and consult a healthcare provider before starting supplements.

Recommended Daily Intake

The appropriate amount of celery varies based on individual health needs and conditions:

For General Health:

• 2-3 stalks of fresh celery daily provides beneficial nutrients without overdoing it
• 1 cup of chopped celery (about 100g) offers significant nutritional benefits

For Specific Health Concerns:

• Blood pressure management: Some studies used the equivalent of 4-6 stalks daily
• Anti-inflammatory benefits: Regular consumption of 2+ stalks daily may help

Maximum Safe Amount:
There’s no established upper limit for celery consumption, but moderation is key. Very high intake might intensify potential side effects like increased photosensitivity or interactions with medications.

How to Grow Your Own Celery?

Growing celery at home can be rewarding, providing fresh, pesticide-free stalks and allowing you to experiment with different varieties not commonly found in stores.

Celery has specific growing requirements:

• Climate: Prefers cool temperatures (60-70°F/15-21°C)
• Season: Plant in early spring for summer harvest or late summer for fall harvest
• Soil: Rich, moisture-retentive soil with plenty of organic matter
• pH level: 5.8-6.8 is ideal
• Sunlight: Partial shade in hot climates; full sun in cooler areas
• Spacing: 8-10 inches (20-25 cm) between plants

Container Growing

Limited space? Try growing celery in containers:

• Container size: Choose a pot at least 8 inches (20 cm) deep and 12 inches (30 cm) in diameter
• Soil mixture: Use high-quality potting mix enriched with compost
• Watering: Keep consistently moist but not waterlogged
• Location: Place in a spot that receives morning sun and afternoon shade
• Varieties: ‘Tango’ and ‘Conquistador’ are good container varieties

Regrowing from Scraps

You can regrow celery from the base of store-bought bunches:

1. Cut off the celery stalks about 2 inches (5 cm) from the base
2. Place the base in a shallow dish of water, cut side up
3. Change the water every 1-2 days
4. After about a week, roots will form and new leaves will emerge from the center
5. Once roots are well-established, plant in soil with the growing point just above soil level
6. Harvest outer stalks as needed, allowing the center to continue growing

Common Growing Challenges

Be prepared for these potential issues:

• Bolting: Celery may prematurely flower in hot weather or with inconsistent watering
• Pests: Aphids, slugs, and celery leaf miners are common pests
• Diseases: Fusarium yellows, early blight, and pink rot can affect celery
• Blanching: To reduce bitterness, wrap lower stalks with paper or cardboard 2-3 weeks before harvest

FAQ’s

1. Is celery healthier raw or cooked?

Both raw and cooked celery offer health benefits. Raw celery retains more vitamin C and enzymes, while cooking can make certain compounds more bioavailable. For maximum benefits, include both raw and cooked celery in your diet.

2. Can celery help you lose belly fat?

While no single food can target fat loss in specific areas, celery can support overall weight loss due to its low calorie density, high fiber content, and potential metabolic benefits. It’s most effective as part of a balanced diet and regular exercise routine.

3. Is celery good for high blood pressure?

Yes, research suggests that compounds in celery, particularly phthalides, can help relax blood vessels and reduce blood pressure. Regular consumption may be beneficial for people with hypertension, though it shouldn’t replace prescribed medications.

4. Can I eat celery every day?

Yes, most people can safely eat celery daily. A typical serving of 2-3 stalks provides beneficial nutrients without excessive amounts of compounds that might cause side effects in large quantities.

5. Does celery affect thyroid function?

Celery contains goitrogens, which can potentially interfere with thyroid function in very large amounts. However, the levels in typical dietary consumption are unlikely to cause problems for most people. Those with thyroid disorders should discuss their celery consumption with healthcare providers.

6. Is celery juice better than eating whole celery?

Celery juice concentrates certain nutrients and compounds, potentially enhancing some benefits. However, juicing removes fiber, which is one of celery’s valuable components. Both forms have their place—juice for concentrated nutrients and whole celery for fiber and satiety.

7. Can celery help with arthritis pain?

The anti-inflammatory compounds in celery may help reduce arthritis symptoms for some people. Research suggests that luteolin and other flavonoids in celery can inhibit inflammatory pathways involved in arthritis pain.

8. How long does celery last in the refrigerator?

Properly stored celery can last 1-2 weeks in the refrigerator. For best results, wrap it in aluminum foil rather than plastic, which allows ethylene gas to escape and prevents premature wilting.

9. Is celery keto-friendly?

Yes, celery is very low in carbohydrates (about 3g net carbs per 100g), making it suitable for ketogenic diets. It’s often recommended as a keto-friendly snack.