Celery Nutrition Facts and Health Benefits
Celery (Apium graveolens) from the Apiaceae family is a non-starchy vegetable with many health benefits that play a role in disease prevention. These benefits include reducing inflammation and cancer risk and preventing high blood pressure and cholesterol levels associated with heart disease, as well as contributing factors to type 2 diabetes.
Celery benefits may also include supporting nerve, cognitive, and respiratory health. However, celery may not be suitable for everyone.
In this article, you will learn about the evidence-based health benefits of celery, celery nutrition facts, and the risks associated with eating celery when pregnant or allergic to it.
Celery Benefits
The following are benefits associated with adding celery to your diet.
Inflammation and Cancer Prevention
Celery is rich in a variety of anti-inflammatory plant compounds and antioxidants that help reduce inflammation and prevent cancer by removing free radicals (unstable molecules that can build up in cells and damage other molecules).
One study suggests the most beneficial parts of celery for reducing inflammation are the leaves and seeds.1 The plant compounds in celery that help reduce inflammation are caffeic acid, p-coumaric acid, ferulic acid, apigenin, luteolin, tannin, saponin, and kaempferol.
Blood Pressure
Celery and celery leaf extra or juice can help maintain healthy blood pressure levels and in the treatment of high blood pressure. One review of studies suggests these heart health benefits come from the naturally occurring high nitrate content found in certain vegetables like celery.2
Hyperlipidemia
Hyperlipidemia (high cholesterol) is a contributing factor to heart disease and the sudden death by heart attack or stroke. One review suggests getting adequate nutrients from celery daily can help with cholesterol control.2 Researchers noted that these benefits are perhaps best obtained from vegetable juice rather than raw celery. Nutrients from celery include vitamin C and polyphenols.
Neurogenesis
Neurogenesis refers to the growth and regrowth of nerve cell tissues. Celery is believed to promote the regrowth and protection of nerve network pathway regrowth and protection. One older study from 2009 linked flavonoids (compounds with beneficial anti-inflammatory effects) to neurocognitive regeneration.
According to the study, these flavonoids work to support healthy blood flow, nerve tissue regeneration, and reduce the risk of nerve damage leading to cognitive decline, which can affect thinking, reasoning, and remembering.3
Other Health Benefits of Celery
Many other notable health benefits of celery are attributed to its rich vitamin and mineral content. It’s important to note that most studies were on celery seed or leaf extract, not the celery root vegetable you find in the fresh produce aisle of the grocery store.
Celery can also help treat conditions like:4
- Liver disease and jaundice
- Urinary tract issues
- Gout
- Rheumatic disorders like rheumatoid arthritis
- Digestive disorders
- Depression and anxiety
- Insomnia
Additionally, people use celery seeds to treat:1
- Bronchitis
- Asthma
- Psoriasis and other skin disorders
- Vomiting
- Fever
Celery Nutrition Facts
Celery is known for its high water content but is also characterized by high nutritional value. Celery is a good source of:4
- Dietary fiber
- Vitamin C and other vitamins
- Potassium and other minerals
- Additional antioxidants, such as polyphenols, phenols, flavonoids
- Carbohydrates
- Natural salt
- Calories: 5.6
- Fat: 0.1g
- Sodium: 32mg
- Carbohydrates: 1.2g
- Fiber: 0.6g
- Sugars: 0.5g
- Protein: 0.3g
- Potassium: 104mg
- Sodium: 32mg
- Phosphorus: 9.6mg
- Potassium: 104mg
- Vitamin A: 8.8mcg
- Folate: 14.4mcg
- Vitamin K: 11.7mcg
Celery and Your Diet
The following are important factors to note when incorporating celery into your diet.
Raw vs. Cooked
You can eat celery leaves and celery stalks raw or cooked. Raw foods are generally considered more nutritional than cooked foods. Celery can be consumed on its own as a hydrating and energizing crunchy snack, or cooked into a dish such as a chicken stir-fry. People add celery seed to marinades, dressings, and pickling juice, and salad sandwiches such as chicken salad or egg salad.
How Often Can You Eat It?
You can eat celery and other non-starchy vegetables every day unless your healthcare provider mentions otherwise.
Can You Eat Too Much of It?
Even the healthiest of foods should be consumed with respect to how their nutritional content will impact your digestive system. For example, celery’s high water and fiber content could mean eating excessive amounts can cause gas, bloating, and digestive upset.
Aim for eating three to five servings of vegetables like celery a day.5 Eating even more servings of vegetables, both cooked and raw, is better.
A vegetable serving is:
- One-half cup of cooked vegetables
- One cup of raw vegetables
