9 Health Benefits of Celery: Boost Your Health with This Super Vegetable

Celery, a nonstarchy vegetable from the Apiaceae family, packs a punch when it comes to health benefits.

Regular consumption can significantly reduce inflammation and lower the risk of chronic diseases like cancer and heart disease.

Studies show that celery helps manage high blood pressure by decreasing cholesterol levels, which are closely linked to heart disease and type 2 diabetes.

Beyond cardiovascular health, celery supports nerve, cognitive, and respiratory functions, making it a versatile addition to any diet.

Its rich antioxidant content not only aids in digestion and weight management but also promotes overall well-being. However, it’s essential to be mindful of potential allergies and consult a healthcare provider if pregnant.

Incorporating celery into your daily meals can be a simple yet effective way to enhance your health and prevent various illnesses.

Nutritional Profile of Celery

Celery Nutritional Profile (per 80g serving):

• Calories: 6 kcal (low-calorie)
• Protein: 0.4 grams (supports balanced diet)
• Fat: 0.2 grams
• Carbohydrates: 0.7 grams (provides essential energy)
• Fiber: 1.2 grams (aids in digestive health)
• Potassium: 256 mg (supports heart and muscle function)

9 Health Benefits of Celery

Celery is not only a crunchy snack but also a powerhouse of health benefits. Here are nine notable advantages of incorporating celery into your diet:

1. Decrease Inflammation

Celery contains phytonutrients that effectively reduce inflammation by lowering cytokine activity.

Elevated inflammation levels link to skin and gut health issues, autoimmune diseases, and chronic conditions like cardiovascular disease, stroke, and cancer.

Incorporating celery into the diet introduces an anti-inflammatory food that helps protect against these serious health risks.

Its anti-inflammatory properties support overall well-being and reduce the likelihood of developing chronic illnesses associated with persistent inflammation.

2. Lessen Oxidative Stress

Celery’s rich antioxidants fend off oxidative stress, preventing cellular damage linked to diseases.

Dr. Purdy explains that antioxidants protect the body from free radicals, which can cause heart disease, Type 2 diabetes, and cancer.

Powerful antioxidants in celery, including caffeic acid and ferulic acid, exhibit healing effects according to research. Also, these antioxidants reduce inflammation, further lowering disease risk, notes Volpe.

3. Lower Risk of Chronic Health Issues

Chronic conditions like heart disease, cancer, and stroke rank among the top causes of death in the United States, according to the CDC.

Celery’s bioactive compounds offer cardioprotective benefits by reducing inflammation, a key risk factor for heart disease.

Also, celery helps lower high cholesterol and blood pressure, further decreasing cardiovascular disease risk.

The flavonoid apigenin in celery suppresses cancer progression, potentially preventing colorectal, oral, and pancreatic cancers.

Incorporating celery into the diet supports overall health and mitigates the likelihood of developing these serious illnesses.

4. Help Manage Blood Pressure

Celery supports healthy blood vessels and lowers inflammation linked to atherosclerosis, which manages blood pressure.

Studies demonstrate celery juice’s effectiveness in reducing hypertension; for instance, one man saw his blood pressure improve after six months of consumption.

Also, celery is rich in fiber, magnesium, and potassium—nutrients known to decrease blood pressure levels.

By incorporating celery into the diet, individuals may find a natural alternative to traditional hypertension medications, potentially minimizing unwanted side effects.

5. Boost Skin Hydration

Celery’s impressive 95% water content plays a vital role in maintaining skin hydration. Consuming celery enhances the skin’s moisture levels, keeping it supple . Also, celery is rich in vitamin A, which helps improve acne and promote a clear complexion.

Dr. Anthony Nikko, a board-certified dermatologist in Houston, Texas, emphasizes that keeping the body and skin well-hydrated is essential for overall skin health. Incorporating celery into the diet ensures optimal hydration and supports healthy skin.

6. Promote Regularity

With 95% water and 1.2 grams of dietary fiber per 80-gram serving, celery promotes digestive health. These components prevent constipation by facilitating smooth bowel movements.

Dr Purdy states that both water and fiber in celery move things along in the bathroom, effectively reducing bloating. Regularly including celery in meals ensures consistent regularity and supports overall gut function.

7. Improve Cholesterol Levels

Celery enhances heart health by lowering cholesterol levels. High cholesterol affects over 95 million Americans, increasing the risk of heart disease and stroke, according to the CDC.

Incorporating celery into a diet low in saturated fats and high in fiber can effectively manage cholesterol levels.

Studies show that celery reduces elevated blood lipids, including cholesterol and triglycerides. By adding celery to meals, individuals can support healthy cholesterol levels and decrease their risk of cardiovascular issues.

8. Support Bone and Blood Health

Celery’s high vitamin K content is essential for maintaining strong bones. Dr. Purdy emphasizes that vitamin K aids calcium utilization, reducing the risk of bone fractures, particularly hip fractures.

Also, vitamin K plays a vital role in blood health by enhancing blood coagulation. Rosa Becerra-Soberon notes that the abundant vitamin K in celery helps lower blood pressure, supporting overall cardiovascular well-being.

Including celery in the diet ensures adequate vitamin K intake, promoting both bone strength and healthy blood functions.

9. Fight Bacteria and Fungus

Celery possesses natural antibacterial, antimicrobial, and antifungal properties. Studies demonstrate its ability to inhibit various bacteria and fungi effectively.

Also, celery combats bacteria linked to staph infections and methicillin-resistant Staphylococcus aureus (MRSA), according to animal research.

While these findings are promising, further studies are necessary to confirm celery’s effects on MRSA in humans. Incorporating celery into the diet may enhance the body’s defense against harmful microorganisms.

Celery Risks and Side Effects

While celery offers numerous health benefits, certain risks and side effects may arise from its consumption.

Allergic Reactions

Celery can trigger allergic reactions in some individuals, often due to cross-reactivity with pollen. Symptoms range from mild to severe:

• Mild Symptoms: Swelling of the lips and throat, hives, and an itchy throat.
• Severe Symptoms: Anaphylaxis, characterized by difficulty breathing, tightness in the throat, rapid heartbeat, dizziness, and fainting.

People with Pollen Food Syndrome (PFS) experience these reactions due to similarities between celery proteins and pollen allergens. True celery allergy, though less common, poses more significant health risks and requires immediate medical attention if severe symptoms occur.

Skin Sensitivity

Exposure to celery may lead to skin sensitivity issues in susceptible individuals. Contact with celery can cause:

• Dermatitis: Redness, itching, and swelling of the skin.
• Urticaria: Development of hives or raised, itchy welts.

These reactions result from the body’s immune response to celery proteins, necessitating caution for those with known sensitivities.

Gastrointestinal Issues

Consuming celery can cause gastrointestinal discomfort for some people, including:

• Digestive Upset: Nausea, vomiting, and diarrhea.
• Abdominal Pain: Cramping and discomfort in the stomach area.

These symptoms may occur due to the high fiber content in celery or individual intolerance, leading to disrupted digestive processes.

Pregnancy Concerns

Pregnant individuals should exercise caution when consuming celery, particularly in concentrated forms. Specific concerns include:

• Avoidance of Extracts: Celery extract and celery seed essential oil should be avoided in medicinal doses during pregnancy.
• Consultation with Healthcare Providers: Pregnant individuals should seek medical advice before incorporating celery supplements into their diet to prevent potential adverse effects.

These precautions help ensure both maternal and fetal health are safeguarded.

Oxalate Content

Celery contains oxalates, which can impact certain health conditions. High oxalate intake may lead to:

• Kidney Stones: Oxalates can bind with calcium to form kidney stones in susceptible individuals.
• Reduced Nutrient Absorption: Excessive oxalates may interfere with the absorption of essential minerals like calcium and magnesium.

Individuals prone to kidney stones or with mineral absorption issues should moderate their celery consumption to mitigate these risks.

Allergic Reactions

Celery may induce allergic reactions, primarily due to cross-reactivity with pollen allergens. Symptoms include:

• Skin Reactions: Hives, swelling of lips and throat.
• Respiratory Issues: Itchy throat, difficulty breathing.
• Severe Reactions: Anaphylaxis, requiring immediate medical attention.

Individuals with Pollen Food Syndrome (PFS) are more likely to experience these mild to severe allergic responses upon consuming celery.

Skin Sensitivity

Contact with celery can cause skin sensitivity, leading to:

• Dermatitis: Redness and itching.
• Urticaria: Development of hives or welts.

These reactions result from the immune system’s response to celery proteins, necessitating cautious handling for those with sensitive skin.

Gastrointestinal Issues

Celery consumption may lead to gastrointestinal problems, such as:

• Digestive Upset: Nausea and vomiting.
• Diarrhea: Frequent, loose stools.
• Abdominal Pain: Cramping and discomfort.

These symptoms arise from the body’s reaction to the high fiber content or individual intolerance to celery components.

Pregnancy Concerns

During pregnancy, celery intake requires careful consideration:

• Avoid Medicinal Dosages: Celery extract and celery seed essential oil should not be consumed in medicinal amounts.
• Consult Healthcare Providers: Pregnant individuals should seek medical advice before adding concentrated celery products to their diet.

These measures help prevent potential adverse effects on both mother and developing fetus.

Oxalate Content

Celery contains oxalates, which can impact health in specific ways:

• Kidney Stones: High oxalate intake may contribute to the formation of kidney stones.
• Mineral Absorption: Excessive oxalates can interfere with calcium and magnesium absorption.

Individuals with a history of kidney stones or mineral absorption issues should monitor and potentially limit their celery consumption to avoid these complications.

Conclusion

Celery stands out as a versatile and nutritious addition to any diet. Its impressive range of health benefits, from reducing inflammation to supporting heart and digestive health, make it a valuable vegetable for maintaining overall well-being.

Incorporating celery into daily meals not only aids in managing weight and cholesterol but also contributes to healthier skin and enhanced cognitive functions.

With its low-calorie profile and high water content, celery offers a refreshing way to stay hydrated and energized.

By making celery a regular part of their diet, individuals can take proactive steps towards preventing chronic diseases and promoting a healthier lifestyle.