Celery has been in the spotlight lately, with celebrities and health influencers swearing it does magic for the skin, weight loss, and overall health. Non-expert advice aside, celery is of great interest to researchers who’ve found the plant has various health benefits, validating its centuries-long use in traditional medicine.

This article lists celery benefits and explains how to include more celery in your diet and enjoy its healthful effects. 

Celery Benefits

Celery has been extensively researched. The following benefits are either backed by science or through anecdotal evidence.

1. A Powerful Antioxidant

Celery has potent antioxidant properties thanks to compounds like flavones (apigenin, luteolin), phenolic compounds (p-coumaric, caffeic, and ferulic acid), tannin, saponin, and vitamins A, C, and E. They neutralize free radicals, decrease oxidative stress, and have a healing effect.

2. Decreases Inflammation

Chronic inflammation can exacerbate existing and create new, life-threatening health concerns. Several studies have confirmed celery’s anti-inflammatory potential, especially that of celery stalks and leaves. The plant contains flavonoids, such as apigenin, apigetrin, apiin, and luteolin, which suppress pro-inflammatory cytokines and help reduce inflammation in the body.

3. Helps Improve Cardiovascular Health

Heart disease is the leading cause of death, and many people take medications to regulate high blood pressure, glucose, and cholesterol levels. Doctors encourage patients to introduce heart-healthy foods into their diets, such as celery, to enhance the effects of therapy or as a preventative measure to protect the heart. Studies show celery seeds have antihypertensive effects, help lower blood glucose, and decrease serum lipid levels. The plant is particularly rich in vitamin K, essential for regulating blood clotting.

4. Helps Improve Gut Health

Our gut health is vital for the proper functioning of other bodily functions, including metabolism and hormonal activity. Studies suggest celery is an effective gut microbiota modulator, helping to increase the amount of beneficial bacteria (e.g., Lactobacillus) and decrease the amount of harmful bacteria (e.g., Helicobacter). The plant contains a lot of fiber, aiding digestion and regular bowel movement.

5. May Improve Immunity

An excessive immune response can lead to severe diseases, including auto-immune and neurodegenerative disorders. Small studies reveal celery root may have immunosuppressant properties, helping to decrease the inflammatory effects of T lymphocytes – a type of white blood cells.

Note: Celery contains all of these 10 immunity-boosting vitamins.

6. Provides More Energy and Vitality

Celery has a rich nutrient profile, including vitamins and minerals the body uses to create energy, such as vitamin B, magnesium, manganese, potassium, vitamins C and K, and more. It also has a high water content, helping to rehydrate the body and increase energy levels.

7. May Increase Testosterone Production

Animal studies suggest celery protects the testes against substances that may cause them damage thanks to the antioxidant activity of flavonoids present in the vegetable. Studies suggest that celery may increase total sperm count, motility, and testosterone levels, potentially improving male fertility.

8. May Improve Female Sexual Function

In a study following women with sexual dysfunction, researchers found that six weeks of celery seed consumption significantly improved sexual desire and reduced pain during intercourse. The treatment was well-tolerated, suggesting celery may provide a safe and effective solution for low sex drive in women.

9. May Promote Hair Growth

Celery has several nutrients that may promote hair growth and increase its thickness:

• Vitamin A – Regulates sebum production and keeps the scalp moisturized.
• Vitamin K – Helps transport nutrients to hair follicles.
• Vitamin C – Protects hair follicles from damage caused by free radicals.
• Silica – Helps deliver nutrients to hair follicles and may strengthen the hair.

10. May Improve Skin Health

Anecdotal evidence suggests regularly drinking celery juice evens skin tone and reduces aging signs. It contains nutrients that promote collagen production (vitamins C, K, and B9), clear the skin by eliminating toxins (dietary fiber), and help repair damaged skin cells (vitamin A). In addition, celery’s high water content (about 90%) intensely hydrates the skin, improving its appearance.

Furthermore, research shows celery seeds may help treat chronic skin disorders, including psoriasis.

11. May Improve the Mood

People who regularly consume celery juice report it has a calming effect and observe fewer mood swings. Celery is a good source of potassium, which helps regulate stress-induced hormones. Apigenin and luteolin may also contribute to the plant’s soothing effects as they reduce inflammation, which is known to trigger mood disorders.

A preliminary study suggests celery’s antioxidant and anti-inflammatory properties may help treat anxiety and depression.

Note: For more ways to improve overall mood, check out our guide to mood-boosting supplements.

12. May Improve Cognitive Skills and Prevent Neurological Diseases

Inflammation can degrade nerve cells and negatively impact brain health. Luteolin and apigenin in celery inhibit inflammatory molecules in the brain, improving age-related memory and cognitive skills and helping to prevent neurological disorders. Folate (vitamin B9) also contributes to celery’s neuroprotective effects by aiding in serotonin and dopamine synthesis.

13. Has Anti-Obesity Effects

Studies show celery may suppress the release of leptin and adiponectin, hormones related to the production and accumulation of fat cells. This activity, along with celery’s blood sugar lowering and anti-inflammatory properties, confirms the vegetable’s potential in helping to treat obesity.

14. May Promote Weight Loss

Alone it will not get rid of excess pounds, but celery may accelerate weight loss when combined with other weight-reduction methods. It is a high-fiber, high-water vegetable, that curbs appetite, promotes satiety, and helps the body release toxins and excess water. A study on the use of fermented celery juice showed it significantly suppressed weight gain and visceral fat accumulation.

15. Mitigates Arthritis

Celery has been used in Asian medicine for centuries to alleviate arthritis and gout symptoms. Animal studies have confirmed the plant’s therapeutic potential for these conditions, mostly through anti-inflammatory and antioxidant activity.

16. May Help Reduce the Risk of Cancer

A review of studies on the effects of dietary flavonoids on colorectal cancer shows these compounds, especially apigenin, may decrease the risk of this form of cancer. Celery contains a high concentration of this apigenin, which may help destroy cancer cells through autophagy and apoptosis (cell death) in the early tumor phase.

DISCLAIMER: Note that most studies on celery are conducted on animals, and more research is needed to confirm the plant’s medical benefits to humans.

Nutritional Profile of Celery

Celery is low in calories and rich in health-enhancing nutrients. People use all celery parts for meals: its seeds, stalks, leaves, and roots.

The following table shows their different nutritional profiles per 100 grams.

Celery leaves have a similar nutritional profile as celery stalks, depending on the variety and how they are grown. The leaves typically have a higher concentration of vitamin K and zinc, while stalks may have more calcium.

How to Include More Celery in Your Diet

All celery parts are edible but not equally tasty. People mostly use celery root and stalks, either raw or cooked. They make a fine addition to soups, salads, and stews. Celery stalks are especially popular juiced or dipped in sauce.

Some quick ideas to add more celery to your diet include:

• Adding celery root to cook with other ingredients in your soup.
• Dipping crunchy stalks in hummus.
• Stuffing celery stalk channels with peanut butter or cream cheese.
• Blending celery stalks instead of juicing them to keep dietary fiber.

Since celery seeds have the highest concentration of vitamins and minerals, include them in your meals. Sprinkle them on a salad or mix ground celery seeds with your meal. Unlike stalks, celery seeds are calorie-dense, so use them sparingly. 

Celery Risks and Side Effects

Research shows celery is a potent allergen, mostly due to proteins in the plant. The symptoms are usually atopic – itching, swelling, rashes, and difficulty breathing. In rare cases, it may cause anaphylactic shock.

High celery intake may increase the risk of kidney stone formation in people with a history of kidney stones due to oxalates in the plant.

Pregnant women are advised to avoid celery because it may cause uterine contractions and bleeding.

One study observed hyperthyroidism with frequent celery consumption.

Celery may negatively interact with some medications, including those for high blood pressure, blood clotting, thyroid function, and sedatives. Consult your doctor about how to properly add celery into your diet. 

Conclusion

Celery is widely recognized and researched for its therapeutic potential. Its rich nutrient profile supports heart and brain health and possibly aids weight management. However, celery alone isn’t enough to improve our health. Add more beneficial fruits and vegetables, including celery, into your diet and start exercising to see a positive change in your wellbeing.