Celery Benefits: 7 Science-Backed Health Benefits of Eating Celery

If you’ve ever wondered “is celery good for you?” the answer is a resounding yes. This humble, crunchy vegetable offers far more than just a low-calorie snack option. Packed with essential nutrients, antioxidants, and anti-inflammatory compounds, celery has earned its place as a nutritional powerhouse that can support your overall health in numerous ways.

At only 10 calories per stalk and composed of approximately 95% water, celery may seem like little more than a diet food. However, research reveals that the benefits of eating celery extend well beyond weight management. From supporting digestive health to reducing inflammation throughout the body, this versatile vegetable deserves more recognition for its impressive health properties.

In this comprehensive guide, we’ll explore the science-backed celery health benefits, practical tips for incorporating it into your diet, and answer the question “what is celery good for?” once and for all.

What Makes Celery So Nutritious?

Before diving into the specific benefits of celery, it’s important to understand what makes this vegetable so valuable nutritionally. A single cup of chopped celery (approximately 101 grams) contains:

• Calories: 14
• Fiber: 1.6 grams
• Vitamin K: 37% of the Daily Value (DV)
• Vitamin A: 9% of the DV
• Folate: 9% of the DV
• Potassium: 8% of the DV
• Vitamin C: 4% of the DV
• Small amounts of calcium, magnesium, and B vitamins

Beyond these basic nutrients, celery contains a variety of beneficial plant compounds including flavonoids, phenolic acids, and volatile oils that contribute to its therapeutic properties.

7 Science-Backed Benefits of Celery

1. Rich in Powerful Antioxidants

One of the most significant celery benefits is its impressive antioxidant content. Antioxidants are compounds that protect your cells from damage caused by free radicals—unstable molecules that can contribute to chronic diseases and accelerate aging.

Celery contains at least 12 different types of antioxidants, including vitamin C, beta-carotene, and flavonoids such as kaempferol, quercetin, and apigenin. These compounds work together to neutralize free radicals and reduce oxidative stress throughout your body, potentially lowering your risk of various health conditions.

Interestingly, the concentration of antioxidants in celery varies by part—the leaves contain significantly more antioxidants than the stalks, so don’t throw them away!

2. Reduces Inflammation Throughout the Body

Chronic inflammation is linked to numerous health problems, including heart disease, arthritis, cancer, and Alzheimer’s disease. The good news? Celery contains approximately 25 anti-inflammatory compounds that can help combat inflammation.

One particularly noteworthy compound is apigenin, a flavonoid that has demonstrated powerful anti-inflammatory effects in research studies. Celery also contains luteolin, another anti-inflammatory agent that may help reduce inflammation in brain cells.

Both the stalks and seeds of celery offer anti-inflammatory benefits, making this vegetable a valuable addition to an anti-inflammatory diet. Regular consumption may help reduce inflammation markers in the body and provide protection against inflammation-related diseases.

3. Supports Digestive Health

When it comes to digestive health, celery offers multiple benefits. The vegetable’s high water content (about 95%) and generous fiber content—including both soluble and insoluble fiber—work together to support regular bowel movements and maintain a healthy digestive system.

Additionally, celery contains pectin-based polysaccharides, including a compound called apiuman, which has shown promise in protecting the stomach lining. Animal studies suggest these compounds may help reduce the risk of stomach ulcers and improve the integrity of the stomach’s protective barrier.

The soluble fiber in celery also serves as food for beneficial gut bacteria, supporting a healthy microbiome. A balanced gut microbiome is essential for optimal digestion, immune function, and even mental health.

4. May Help Lower Blood Pressure

Celery and celery seed extract have been used in traditional medicine to treat high blood pressure for centuries. Modern research is beginning to validate this traditional use.

Celery contains compounds called phthalides, which may help relax the tissues of artery walls and increase blood flow. Additionally, celery extract has been shown to have blood pressure-lowering effects in animal studies, though more human research is needed to confirm these benefits.

The vegetable’s high potassium content may also contribute to its blood pressure benefits. Potassium helps counterbalance the effects of sodium and relaxes blood vessel walls, both of which can help reduce blood pressure levels.

If you have high blood pressure or are taking blood pressure medications, consult with your healthcare provider before using celery as a supplement, as it may interact with certain medications.

5. Supports Heart Health

The benefits of celery extend to cardiovascular health in several ways. Beyond its potential blood pressure-lowering effects, celery provides other heart-healthy benefits.

The fiber in celery can help reduce cholesterol levels by binding to cholesterol molecules in the digestive system and removing them from the body. Studies have shown that increased fiber intake is associated with lower levels of LDL (bad) cholesterol.

Celery’s antioxidants and anti-inflammatory compounds also support heart health by protecting against oxidative damage and reducing inflammation in blood vessels—both of which are risk factors for heart disease.

Furthermore, celery contains coumarin compounds that may support healthy circulation and reduce the risk of blood clots, though more research is needed in this area.

6. Promotes Hydration

With its 95% water content, celery is an excellent food choice for staying hydrated. While drinking water is the primary way to maintain hydration, eating water-rich foods like celery can contribute significantly to your daily fluid intake.

Proper hydration is essential for virtually every bodily function, including temperature regulation, nutrient transport, joint lubrication, and waste elimination. The electrolytes in celery, including potassium and sodium, further support hydration by helping maintain fluid balance in your body.

This makes celery an particularly good snack choice after exercise or on hot days when hydration needs are increased.

7. May Support Weight Management

While celery isn’t a magic weight loss food, its properties make it an excellent choice for those trying to manage their weight. At just 14 calories per cup, celery provides satisfying crunch and volume without adding significant calories to your diet.

The fiber content in celery promotes feelings of fullness, which may help reduce overall calorie intake. The high water content also contributes to satiety—foods with high water content tend to be more filling than dry, calorie-dense foods.

Additionally, celery has a low glycemic index, meaning it has minimal impact on blood sugar levels. Stable blood sugar can help reduce cravings and prevent the energy crashes that often lead to overeating.

How to Select and Store Celery

To maximize the celery health benefits, it’s important to choose fresh, high-quality produce and store it properly:

Selecting Fresh Celery

• Look for firm, crisp stalks: Fresh celery should snap cleanly when bent. Avoid stalks that are limp, rubbery, or bendable.
• Check the color: Choose celery with bright green stalks and fresh-looking leaves. Avoid bunches with yellow or brown discoloration.
• Inspect the base: The base should be tight and compact, not spread out or cracked.
• Smell it: Fresh celery has a mild, pleasant aroma. Avoid celery with any off odors.

Proper Storage

• Refrigerate promptly: Store celery in the refrigerator’s crisper drawer to maintain freshness.
• Keep it moist: Wrap celery in aluminum foil or place it in a perforated plastic bag to maintain moisture while allowing some air circulation.
• Use within one week: For maximum nutritional benefits, consume celery within 5-7 days of purchase.
• Revive limp celery: If celery becomes limp, you can restore crispness by cutting the ends and placing the stalks in ice water for several hours.
• Don’t wash until ready to use: Washing celery before storage can promote spoilage. Wait to wash it until you’re ready to eat it.

How to Incorporate More Celery Into Your Diet

Now that you understand what celery is good for, here are practical ways to add more of this nutritious vegetable to your daily meals:

Raw Preparations

• Classic snacks: Enjoy celery sticks with hummus, nut butter, or cream cheese for a satisfying snack.
• Salads: Chop celery and add it to green salads, chicken salad, tuna salad, or egg salad for extra crunch.
• Smoothies: Add a stalk or two of celery to your morning smoothie for a nutrient boost.
• Juices: Celery juice has become popular for its potential health benefits. If juicing, include the leaves for maximum nutrition.
• Crudité platters: Include celery sticks on vegetable platters with various dips.

Cooked Applications

• Soups and stews: Celery is a key ingredient in mirepoix (along with onions and carrots) and adds flavor and nutrition to soups and stews.
• Stir-fries: Add sliced celery to vegetable or meat stir-fries for crunch and flavor.
• Braised dishes: Include celery in braised meat or vegetable dishes.
• Stuffing: Chopped celery is traditional in bread stuffing and adds moisture and flavor.
• Stocks: Use celery (including leaves) when making homemade vegetable or chicken stock.

Don’t Forget the Leaves

Celery leaves are often discarded, but they’re actually the most nutrient-dense part of the plant, containing higher concentrations of calcium, potassium, and vitamin C than the stalks. Use them in:

• Salads (they have a stronger flavor than the stalks)
• Soups and stews
• Pesto or herb sauces
• Garnishes for various dishes
• Smoothies or juices

Simple Celery Recipes to Try

Refreshing Celery Apple Juice

This simple juice combines the benefits of celery with the sweetness of apple for a refreshing drink.

• 4 stalks celery (with leaves)
• 2 green apples, cored
• 1/2 lemon, peeled
• 1-inch piece fresh ginger (optional)

Process all ingredients through a juicer and serve immediately over ice.

Crunchy Celery Slaw

This light, refreshing slaw is perfect as a side dish or sandwich topping.

• 4 cups thinly sliced celery
• 1 apple, julienned
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon honey
• Salt and pepper to taste

Combine celery, apple, and parsley in a bowl. Whisk together olive oil, lemon juice, honey, salt, and pepper. Pour over celery mixture and toss to combine. Refrigerate for 30 minutes before serving.

Quick Celery and White Bean Soup

• 2 tablespoons olive oil
• 1 onion, diced
• 4 cups chopped celery (about 8 stalks)
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 2 cans (15 oz each) white beans, drained and rinsed
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Celery leaves for garnish

Heat olive oil in a large pot over medium heat. Add onion and celery; cook until softened, about 8 minutes. Add garlic and cook 1 minute more. Add broth, beans, and thyme. Bring to a boil, then reduce heat and simmer 15 minutes. Use an immersion blender to partially blend the soup, leaving some texture. Season with salt and pepper. Garnish with celery leaves.

Potential Side Effects and Considerations

While celery is safe for most people, there are a few considerations to keep in mind:

Allergies

Some people are allergic to celery, and in rare cases, these reactions can be severe. Celery allergies are more common in Europe than in the United States. Symptoms may include itching, swelling, difficulty breathing, or anaphylaxis. If you experience any allergic symptoms after eating celery, discontinue use and seek medical attention.

Pesticide Residue

Celery frequently appears on the “Dirty Dozen” list of produce with the highest pesticide residues. Consider buying organic celery when possible, or wash conventional celery thoroughly under running water before consuming.

Medication Interactions

Celery may interact with certain medications, particularly blood thinners and blood pressure medications. The vitamin K in celery can interfere with blood-thinning medications, while its blood pressure-lowering effects might enhance the effects of blood pressure medications. If you’re taking any medications, consult your healthcare provider before consuming large amounts of celery or celery supplements.

Photosensitivity

Celery contains compounds called psoralens that can increase sensitivity to sunlight. While this is typically only a concern with very high intakes or topical application of celery juice, those with fair skin or sun sensitivity should be aware of this potential effect.

Celery Juice: Worth the Hype?

Celery juice has gained significant popularity in recent years, with proponents claiming it can cure everything from inflammation to skin problems. While celery is undoubtedly nutritious, it’s important to separate fact from fiction.

Drinking celery juice can provide many of the same benefits as eating whole celery, including antioxidants and anti-inflammatory compounds. However, juicing removes most of the fiber, which is one of celery’s most valuable components for digestive health and satiety.

If you enjoy celery juice, it can certainly be part of a healthy diet. However, eating whole celery provides more nutritional benefits due to the intact fiber. There’s no scientific evidence supporting the extreme health claims often associated with celery juice, such as detoxification or disease cure.

If you’re interested in trying celery juice, start with small amounts (4-8 ounces) to see how your body responds, and don’t rely on it as a replacement for a balanced diet rich in various fruits and vegetables.

Frequently Asked Questions About Celery Benefits

Is celery really a “negative calorie” food?

The concept of “negative calorie” foods—foods that require more calories to digest than they contain—is largely a myth. While celery is extremely low in calories and does require some energy to digest, it doesn’t result in a net calorie deficit. However, its very low calorie content combined with its fiber and water make it an excellent choice for weight management.

How much celery should I eat per day?

There’s no specific recommended amount, but incorporating 1-2 cups of celery into your daily diet can provide significant health benefits. As with all foods, variety is important, so celery should be part of a diverse diet rich in different fruits and vegetables.

Does cooking celery destroy its nutrients?

Cooking does reduce some nutrients in celery, particularly vitamin C and certain antioxidants. However, gentle cooking methods like steaming can preserve most nutrients. Both raw and cooked celery offer health benefits, so include both in your diet.

Are celery seeds as beneficial as celery stalks?

Celery seeds contain concentrated amounts of many beneficial compounds found in celery stalks, particularly anti-inflammatory substances. However, they’re used in much smaller quantities and provide different nutritional benefits. Both can be part of a healthy diet.

Can celery help with high cholesterol?

The fiber in celery may help reduce cholesterol levels by binding to cholesterol in the digestive system. Additionally, some research suggests compounds in celery may have cholesterol-lowering effects. However, celery alone isn’t a treatment for high cholesterol, and you should consult with your healthcare provider for appropriate management.

The Bottom Line on Celery Benefits

So, is celery good for you? Absolutely. This crunchy, versatile vegetable offers impressive health benefits despite its humble reputation. From powerful antioxidants that protect your cells to anti-inflammatory compounds that may help prevent chronic disease, celery deserves recognition as a true nutritional powerhouse.

The benefits of eating celery include supporting digestive health, reducing inflammation, providing essential nutrients, promoting hydration, and potentially supporting heart health and healthy blood pressure levels—all while contributing minimal calories to your diet.

Whether you enjoy it raw with your favorite dip, blended into smoothies, or cooked into soups and stews, there are countless ways to incorporate this nutritious vegetable into your daily meals. Don’t forget to use the leaves, which contain even higher concentrations of certain nutrients than the stalks.

While celery isn’t a miracle food that will cure all ailments, it’s certainly a valuable addition to a balanced, health-promoting diet. By making celery a regular part of your meals and snacks, you can take advantage of its numerous health benefits while enjoying its satisfying crunch and mild, refreshing flavor.

Remember that the key to optimal health is dietary variety, so let celery be one of many colorful, nutritious vegetables you enjoy regularly. Your body will thank you for the nourishment this simple yet powerful vegetable provides.

Sources:

• USDA FoodData Central – Celery, raw
• National Institutes of Health – Antioxidant and anti-inflammatory properties of celery
• ScienceDirect – Apigenin and its health benefits
• American Heart Association – Fiber and heart health
• National Institutes of Health – Anti-inflammatory effects of dietary flavonoids
• The World’s Healthiest Foods – Celery