Celery:20 Health Benefits, Side Effects & How to Take It

Have you ever passed by the humble 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.

In this article, we’ll discuss 20 scientifically backed 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.

20 Proven Health Benefits of Celery

Scientific research has identified numerous health benefits associated with regular consumption of celery. Here are 20 evidence-based ways celery can improve your health:

1. Supports Heart Health

Celery contains compounds that may help lower blood pressure and cholesterol levels. Research found that celery extract reduced blood pressure in patients with mild to moderate hypertension. The phthalides in celery relax the muscles in and around arterial walls, increasing blood flow and reducing pressure.

Additionally, studies have shown that celery seed extract may help reduce LDL (bad) cholesterol levels, potentially reducing the risk of cardiovascular disease.

2. Anti-Inflammatory Properties

Celery is rich in antioxidants and anti-inflammatory compounds like luteolin and apigenin. A study demonstrated that these flavonoids can inhibit the production of inflammatory markers in the body.

This anti-inflammatory action may be beneficial for conditions like arthritis, gout, and other inflammatory disorders. Regular consumption of celery may help reduce chronic inflammation, which is linked to many chronic diseases.

3. Supports Digestive Health

With approximately 1.6 grams of fiber per 100 grams, celery promotes healthy digestion by adding bulk to stool and supporting regular bowel movements. The fiber in celery feeds beneficial gut bacteria, promoting a healthy microbiome.

Traditional medicine has long used celery to treat digestive issues, and modern research supports its use for improving digestion and preventing constipation.

4. Aids in Weight Management

Celery is an ideal food for weight loss due to its high water and fiber content combined with very low calories. The fiber helps you feel full longer, potentially reducing overall calorie intake.

A study found that celery extract may help reduce fat accumulation in the liver and improve lipid metabolism. This potentially supports weight management efforts.

5. Diuretic Effects

Celery has natural diuretic properties that can help flush excess fluid and toxins from the body. The potassium and sodium balance in celery is beneficial for regulating fluid levels.

This diuretic effect may be helpful for conditions like edema, high blood pressure, and bloating. Traditional medicine has used celery seed extract as a diuretic for centuries.

6. Blood Sugar Regulation

The fiber in celery slows down the absorption of sugars, potentially helping to regulate blood glucose levels. Research in the journal Food Chemistry found that celery extract may help increase insulin sensitivity.

For people with diabetes or at risk of developing the condition, including celery in the diet may help maintain more stable blood sugar levels.

7. Promotes Bone Health

Celery is a good source of vitamin K, providing nearly 30% of the daily recommended intake per 100 grams. Vitamin K is essential for bone formation and strength.

The calcium and magnesium in celery also contribute to maintaining bone density. Regular consumption may help reduce the risk of osteoporosis and fractures, particularly in older adults.

8. Supports Liver Function

Celery contains compounds that may help protect and detoxify the liver. A study in the Journal of Ethnopharmacology found that celery extract helped prevent liver damage in animal models.

The antioxidants in celery help neutralize harmful free radicals that can damage liver cells. Traditional medicine systems have used celery to support liver health for centuries.

9. Anti-Cancer Potential

Several compounds in celery, including luteolin, apigenin, and polyacetylenes, have shown anti-cancer effects in laboratory studies. Research published in Molecular Nutrition & Food Research found that these compounds may help prevent the formation and growth of cancer cells.

While more human studies are needed, preliminary research suggests that celery may have protective effects against certain types of cancer, including breast, pancreatic, and colon cancer.

10. Improves Hydration

With a water content of approximately 95%, celery is an excellent food for maintaining hydration. Proper hydration is essential for virtually all bodily functions, from cognitive performance to digestive health.

The combination of water, electrolytes, and minerals in celery makes it particularly effective for hydration compared to water alone.

11. Boosts Immunity

Celery contains vitamin C and antioxidants that support immune function. These compounds help protect against oxidative stress and inflammation, which can weaken immune defenses.

Regular consumption of celery may help strengthen the body’s natural defense mechanisms and reduce the risk of infections.

12. Enhances Fertility

Traditional medicine has long used celery to enhance fertility, particularly in men. Modern research provides some support for this use, with studies showing that celery may help increase sperm count and motility.

The antioxidants in celery may help protect reproductive cells from damage caused by free radicals. However, more research is needed to fully understand these effects.

13. Improves Sleep Quality

Celery contains magnesium, which plays a role in sleep regulation. Additionally, celery contains a compound called apigenin, which has mild sedative effects.

Research published in the journal Molecules found that apigenin binds to GABA receptors in the brain, potentially promoting relaxation and sleep.

14. Supports Kidney Function

The diuretic properties of celery can help flush toxins through the kidneys and reduce the risk of kidney stones. The potassium in celery also supports proper kidney function.

Traditional medicine systems have used celery seed extract to treat kidney ailments and promote overall kidney health.

15. Anti-Aging Effects

The high antioxidant content in celery helps fight oxidative stress, which is a major contributor to aging. Compounds like vitamin C and flavonoids help protect cells from damage.

These antioxidants may help reduce the appearance of wrinkles and fine lines and protect against age-related diseases.

16. Alkalizing Effect on the Body

Despite containing some acids, celery has an alkalizing effect on the body once metabolized. This can help balance pH levels, particularly in people who consume a highly acidic diet.

An alkaline environment in the body may help reduce inflammation and improve overall health.

17. Improves Vision Health

Celery contains vitamin A in the form of beta-carotene, which is essential for eye health. Regular consumption may help protect against age-related macular degeneration and cataracts.

The antioxidants in celery also help protect the delicate tissues of the eyes from oxidative damage.

18. Reduces Stress and Anxiety

The magnesium in celery has calming properties that may help reduce stress and anxiety. Additionally, compounds in celery may help lower cortisol levels, the body’s primary stress hormone.

Research in the Journal of Medicinal Food found that celery extract had anxiety-reducing effects in animal models, though more human studies are needed.

19. Improves Skin Health

The high water content and vitamins in celery contribute to skin hydration and health. Vitamin A helps in the production of new skin cells, while vitamin C is essential for collagen synthesis.

The antioxidants in celery help protect skin from damage caused by UV radiation and environmental toxins, potentially reducing the signs of aging.

20. Balances Hormones

Celery contains plant compounds called phytoestrogens that can help balance hormone levels, particularly in women. These compounds may help reduce symptoms of PMS and menopause.

While more research is needed, traditional medicine has long used celery to help regulate hormonal imbalances.

10 Potential Side Effects of Celery

While celery is generally safe for most people, there are some potential side effects and considerations to be aware of:

1. Allergic Reactions

Some people may experience allergic reactions to celery, ranging from mild skin irritation to severe anaphylaxis. Celery allergies are more common in people who are also allergic to birch pollen, mugwort, or wild carrot.

Symptoms of celery allergy can include swelling of the face, mouth, or throat, hives, difficulty breathing, and digestive upset. If you experience these symptoms after consuming celery, seek medical attention immediately.

2. High Sodium Content

While celery is generally low in sodium compared to processed foods, it contains more sodium than many other fresh vegetables. Each 100 grams of celery contains approximately 80 mg of sodium. People on strict sodium-restricted diets may need to monitor their celery intake.

3. Photosensitivity

Celery contains furanocoumarins, compounds that can increase sensitivity to UV radiation. In rare cases, handling large amounts of celery and then exposing the skin to sunlight can cause a condition called phytophotodermatitis, resulting in rash, blistering, or skin discoloration. This reaction is more common with celery roots and seeds than with the stalks.

4. Drug Interactions

Celery, particularly celery seed, may interact with certain medications:

• Blood thinners: Celery contains vitamin K, which can reduce the effectiveness of blood-thinning medications like warfarin.
• Thyroid medications: Some compounds in celery may interfere with thyroid hormone production or medication absorption.
• Diuretics: Celery’s natural diuretic properties may enhance the effects of diuretic medications, potentially causing excessive fluid loss.

5. Digestive Discomfort

Due to its high fiber content, consuming large amounts of celery may cause digestive issues like bloating, gas, or abdominal discomfort in some individuals, especially those with sensitive digestive systems.

People with IBS (Irritable Bowel Syndrome) may need to monitor their celery intake as part of managing their condition.

6. Goitrogenic Effects

Celery contains goitrogens, substances that can interfere with thyroid function by inhibiting iodine uptake in the thyroid gland. For most people, the amount of goitrogens in celery is not problematic.

However, individuals with thyroid disorders may need to consume celery in moderation, particularly if they have an iodine deficiency.

7. Pesticide Exposure

Conventional celery is consistently ranked among the “Dirty Dozen” foods with the highest pesticide residues. These chemicals may pose health risks, particularly with regular consumption.

To minimize exposure to pesticides, choose organic celery when possible or wash conventional celery thoroughly before consumption.

8. Oxalate Content

Celery contains oxalates, which can contribute to kidney stone formation in susceptible individuals. Those with a history of calcium oxalate stones may need to limit their celery consumption.

The oxalate content of celery is moderate compared to high-oxalate foods like spinach and rhubarb, but it may be a consideration for those at high risk for kidney stones.

9. Risk During Pregnancy

While moderate consumption of celery as food is generally considered safe during pregnancy, celery seed supplements or extracts should be avoided as they may stimulate uterine contractions.

Pregnant women should also be cautious about consuming celery juice in large quantities due to its concentrated nature.

10. Blood Pressure Effects

While celery’s ability to lower blood pressure is generally considered beneficial, it may cause problems for people with already low blood pressure or those taking medications to lower blood pressure.

The combination could potentially lead to hypotension, causing dizziness, lightheadedness, or fainting.

How to Incorporate Celery Into Your Diet?

1. Raw Celery Ideas

Enjoying celery in its raw form preserves all its nutrients and provides maximum crunch:

• Classic Ants on a Log: Fill celery stalks with peanut or almond butter and top with raisins or dried cranberries
• Veggie Platters: Pair celery sticks with hummus, tzatziki, or other healthy dips
• Chopped in Salads: Add diced celery to tuna, chicken, or egg salad for extra crunch
• Snack Sticks: Keep cleaned, cut celery sticks in water in the refrigerator for quick, healthy snacking
• Garnish: Use celery leaves as a flavorful garnish for soups, stews, and cocktails

Quick Tip: To keep cut celery fresh longer, wrap it in aluminum foil rather than plastic—it will stay crisp for weeks!

2. Cooking with Celery

Cooking celery softens its texture while enhancing its flavor:

• Soups and Stews: Use as part of a mirepoix (with onions and carrots) to create a flavor base
• Stir-Fries: Add chopped celery to Asian-inspired dishes for texture and flavor
• Braised Celery: Cook celery in broth until tender for a delicious side dish
• Stuffing: Include diced celery in holiday stuffing or dressing
• Celery Soup: Blend cooked celery with potatoes and broth for a creamy, nutritious soup

3. Juicing and Smoothies

Celery juice has gained popularity for its concentrated nutrients:

• Pure Celery Juice: Juice celery stalks alone for a potent morning tonic
• Green Juice Combinations: Combine celery with cucumber, apple, lemon, and ginger
• Smoothie Addition: Add one or two celery stalks to fruit smoothies for added nutrients without overwhelming the flavor
• Post-Workout Refresher: Mix celery juice with coconut water for natural electrolyte replenishment

4. Celery in Different Cuisines

Celery features prominently in culinary traditions worldwide:

• Mediterranean: Used in soffritto (Italian) and sofrito (Spanish) as a flavor base
• Asian: Chinese celery is common in stir-fries and soups
• American: Essential in Cajun and Creole cooking, particularly in the “holy trinity” with onions and bell peppers
• French: A key component of mirepoix, the aromatic base for many classical French dishes
• Middle Eastern: Celery leaves are used in many traditional dishes for flavor

5. Celery Seed Usage

Don’t forget about celery seeds, which offer concentrated flavor:

• Pickling Spice: Add to pickled vegetables for depth of flavor
• Salad Dressings: Include in homemade vinaigrettes
• Spice Rubs: Mix with other spices for meat rubs
• Soups and Stews: Add a pinch to enhance flavor profiles
• Bloody Mary: The classic cocktail often includes celery salt (made with celery seeds)

How to Make Celery Juice at Home?

Creating fresh celery juice at home is simple:

Basic Celery Juice Recipe:

1. Wash 1 bunch of celery thoroughly
2. Cut off the base and tops (you can save the leaves for garnish or cooking)
3. Cut the stalks into pieces that will fit your juicer or blender
4. If using a juicer:
   • Feed the celery through the juicer
   • Collect the juice and drink it immediately
5. If using a blender:
   • Add celery pieces and ¼ cup of water to the blender
   • Blend until smooth
   • Strain through a fine-mesh strainer, nut milk bag, or cheesecloth
   • Press with a spoon to extract all the juice

Yield: Approximately 16 oz (473 ml) of juice from one bunch of celery

How Much Celery Should You Eat Per Day?

There’s no official recommended daily amount for celery, but general guidelines include:

• For general health benefits: 2-3 stalks daily
• For specific therapeutic effects: Up to 1 bunch daily (through food or juice)
• For beginners: Start with smaller amounts and increase gradually
• For those on medications: Consult healthcare providers about appropriate amounts

Listen to your body and adjust consumption based on your individual response and health goals.

Considerations for Different Groups

• Adults: Most healthy adults can consume celery freely as part of a balanced diet.
• Children: Introduce celery in age-appropriate ways, cutting it into small pieces for young children to prevent choking hazards.
• Pregnant women: Moderate consumption of celery stalks is generally safe, but avoid celery seed supplements or excessive amounts of celery juice.
• People with medical conditions: Those with kidney disorders, blood clotting issues, or low blood pressure should consult healthcare providers about appropriate amounts.

Best Time to Eat Celery

The timing of celery consumption can enhance its benefits:

• Morning – Celery is hydrating and nutritious to start the day.
• Pre-workout – Celery contains nitrates that can enhance exercise performance.
• Midday – Celery is a low-calorie, filling snack option.
• Evening – Celery may have calming effects that can promote relaxation before bed.
• Anytime – Celery is a versatile veggie that can be added to various meals and snacks.

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.