Celery is a versatile vegetable that can be a nutritious addition to a healthy diet. Celery contains antioxidants, vitamins, minerals and fiber that offer various health benefits. However, celery also contains sodium and can cause allergic reactions in some people. Understanding the pros and cons of celery can help you determine if it’s a good choice for you.
Nutrition Facts
One cup of chopped celery (101 grams) contains:
- Calories: 16
- Carbohydrates: 3 grams
- Fiber: 1.6 grams
- Protein: 0.7 grams
- Vitamin K: 29% of the Reference Daily Intake (RDI)
- Folate: 9% of the RDI
- Potassium: 9% of the RDI
- Vitamin C: 8% of the RDI
- Vitamin B6: 6% of the RDI
- Calcium: 5% of the RDI
- Magnesium: 3% of the RDI
Celery is very low in calories and carbs. It’s also high in water content, with 95% of its weight coming from water. This makes it a very low energy-dense food.
Benefits
Here are some of the top health benefits of celery:
Contains Antioxidants
Celery contains antioxidants, including polyphenols, flavonoids, and vitamins, that help prevent oxidative damage to your cells. Celery’s antioxidants may play a role in cancer prevention, brain health, and reducing inflammation.
May Lower Inflammation
Chronic inflammation is linked to various diseases. Celery contains antioxidants and polysaccharides that are anti-inflammatory. Celery extract has reduced inflammation in some studies.
May Reduce Blood Pressure
Celery seeds contain an organic compound called 3-n-butyl phthalide (BuPh) that has been shown to lower blood pressure in animal studies. Celery stalks also appear to reduce blood pressure modestly.
May Lower Cholesterol
A compound in celery called phthalide may help lower cholesterol. Animal studies show phthalide can lower cholesterol and triglycerides while increasing HDL (the “good”) cholesterol.
May Have Anticancer Properties
Celery contains antioxidants that may help prevent cancer, including flavonols, tannins, and polyphenols. These compounds can reduce oxidative damage to DNA and may slow cancer growth.
May Reduce Ulcer Formation
Research indicates that celery extract may help prevent stomach ulcers from forming due to its anti-inflammatory properties.
May Support Digestion
Celery can act as a natural laxative by increasing stool volume and frequency. It also contains insoluble fiber that provides bulk to stools. Celery may aid digestion by stimulating bile production.
Contains Vitamins and Minerals
Celery is a good source of important vitamins and minerals like vitamins K, C, B1, B2, B6, folate, calcium, potassium, and magnesium. These nutrients support bone health, immune function, water balance, and more.
Downsides
Celery does have some drawbacks:
Contains Sodium
Celery contains sodium, with one stalk containing about 35 mg. This isn’t a lot compared to the recommended limit of 2,300 mg per day. However, if you’re salt-sensitive or on a low sodium diet, it’s something to keep in mind.
Can Cause Allergic Reactions
Celery contains allergy-triggering compounds. Reactions can include skin inflammation, hives, and anaphylaxis. Allergies are more common in people who are sensitive to birch tree pollen.
May Contain Pesticide Residues
Celery ranks high on the Environmental Working Group’s Dirty Dozen list of produce with the most pesticides. Consider buying organic celery when possible or thoroughly washing conventionally grown celery.
Contains Oxalates
Celery contains oxalates, compounds that can bind minerals like calcium and increase your risk of kidney stones. People prone to kidney stones may want to limit high-oxalate foods.
Who Should Avoid Celery?
Celery is not recommended for some people:
- People with celery allergies.
- Individuals on low sodium diets.
- Those prone to kidney stones.
- People taking anticoagulant medications.
Consult your healthcare provider to see if dietary changes are recommended in your situation.
How to Eat Celery
There are plenty of ways to enjoy celery:
- Eat raw celery sticks with nut butter or hummus.
- Dice celery and add it to tuna or chicken salad.
- Sauté celery with olive oil and garlic.
- Add celery to soups, stews, and casseroles.
- Juice celery with fruits and veggies.
- Garnish finished dishes with chopped celery leaves.
Celery Juice
Drinking straight celery juice has become very popular. Celery juice contains beneficial nutrients, but not more than consuming celery as a whole vegetable. Juicing eliminates the beneficial fiber. There’s little evidence that celery juice has unique health benefits compared to eating celery itself.
The Bottom Line
Celery is very low in calories and an excellent source of nutrients like vitamins, minerals and antioxidants. Research shows celery may help lower inflammation, fight oxidative stress, reduce blood pressure, and have anticancer properties.
However, celery contains sodium and oxalates, which some people need to monitor. There’s also a risk of pesticide exposure and allergic reactions.
Overall, celery can be a healthy addition to a balanced diet for most people. Use your discretion based on your dietary restrictions.