The Powerful Health Benefits of Celery: What Happens When You Eat It Daily

If You Eat Celery for a Week, This Might Happen to Your Body

Often relegated to the sidelines of crudité platters, celery is far more than just a crunchy, watery snack. This unassuming vegetable is a nutritional powerhouse brimming with surprising health benefits.

While it might not be the most flavorful ingredient on the plate, eating celery every day can have a significant impact on your overall well-being.

From aiding weight management and lowering cholesterol levels to reducing blood pressure and fighting inflammation, celery offers a wide range of reasons to add it to your diet.

In this article, we’re exploring how this humble vegetable can boost your health and why it deserves a regular spot on your menu.

What Is Celery?

Celery (Apium graveolens) is a versatile vegetable belonging to the Apiaceae family, which also includes carrots, parsley, and dill. Originating from North Africa and the Mediterranean region, celery is now cultivated worldwide and used in diverse cuisines.

Even the most famous cuisines use it every day: the Greek, Indian, the Japanese, the American, the Australian etc. Its mild flavor and crunchy texture make it a popular addition to salads, soups, stir-fries, and as a healthy snack.

Why Should We All Eat Celery?

As mentioned earlier, celery is a nutritional powerhouse, offering a wealth of vitamins, minerals, and beneficial plant compounds called phytonutrients. These essential nutrients contribute to various aspects of health and well-being, making celery a valuable addition to any diet.

• Rich in Vitamins and Minerals: Celery is a good source of key vitamins and minerals, including vitamin K, vitamin C, vitamin A, and several B vitamins, as well as minerals like potassium, magnesium, and calcium. Vitamin K is vital for blood clotting and bone health, while vitamin C boosts the immune system and acts as an antioxidant.

• The Power of Phytonutrients: Celery’s true strength lies in its phytonutrients, plant compounds that have potent antioxidant and anti-inflammatory properties. These compounds play a crucial role in protecting cells from damage, supporting the immune system, and reducing inflammation. While research is ongoing, phytonutrients have been linked to a reduced risk of chronic diseases, including heart disease and certain types of cancer. They are also believed to improve intercellular communication and aid in DNA repair. [1] [2] [3]

Although some people may initially find the texture of celery unusual, the diverse range of health benefits makes it worth incorporating into your diet.

Nutritional Profile

Celery’s low-calorie, high-nutrient profile makes it an excellent addition to a healthy diet. While it may not be abundant in every nutrient, it provides a good source of several important vitamins and minerals, particularly when considering its calorie content.

Below is a summary of the nutritional profile for one cup (approximately 101 grams) of raw, chopped celery according to the Australian Food Composition Database.

Celery Nutrition Facts (per 1 cup, raw, chopped celery):

Other Micronutrients: Includes pantothenic acid, vitamin E, phosphorus, zinc, sugar, selenium, and iron in smaller amounts.

Note: Percent Daily Values (%DV) are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your individual needs.

Key Takeaways:

• Low in Calories: Celery is very low in calories, making it a great choice for weight management.
• Good Source of Fiber: Celery provides a decent amount of fiber, which is important for digestive health and promoting satiety.
• Excellent Source of Vitamin K: Celery is particularly rich in vitamin K, which is essential for blood clotting and bone health.
• Other Notable Nutrients: Celery provides some Vitamin C, folate, potassium, and magnesium, which also support overall health.
• Phytonutrients: Remember, the chart above doesn’t include the beneficial phytonutrients, which provide many of celery’s notable health benefits.

Celery Health Benefits

Here are some of the potential health benefits you may experience when incorporating celery into your diet:

Supports Healthy Blood Pressure

Celery contains compounds called phthalides, which may help relax blood vessel walls and improve blood flow, potentially leading to reduced blood pressure. [4]

Some studies have shown a reduction in blood pressure after daily celery consumption. [5] [6]

While the evidence is promising, more research is needed to confirm the effect on humans.

Promotes Hydration

According to Bethany Agusala, M.D from The University of Texas Southwestern Medical Center, Celery has approximately 95% water content. Eating celery every day can contribute to your daily fluid intake, helping you to prevent dehydration.

This makes it a great snack, especially after physical activity or on hot days.

Aids in Weight Management

Celery is low in calories and high in fiber, a combination that can promote satiety and reduce overall calorie consumption.

Fiber can slow down digestion, helping you feel fuller for longer and potentially aiding in weight management.

Check Also: Walking calories burned calculator

May Help Lower Cholesterol

Recent research suggests celery may be a natural ally in managing cholesterol levels. This common vegetable contains a powerful blend of compounds including flavonoids, phthalides, and phytosterols that work together to potentially reduce total cholesterol, LDL (“bad”) cholesterol, and triglycerides.

Studies have shown that celery’s effectiveness likely comes from its ability to enhance bile acid excretion, rather than directly affecting cholesterol production. [7]

Whether consumed as whole vegetables, juice, or extract, celery has demonstrated promising cholesterol-lowering effects in both animal and preliminary human studies, though researchers emphasize that more comprehensive human trials are needed to fully understand its benefits and optimal use in cardiovascular health. [8]

Check Also: 24 Best Foods for High Cholesterol And Tips On How To Lower It Down

Reduces Inflammation

The phytonutrients in celery that we mentioned earlier, possess anti-inflammatory properties that may help reduce inflammation throughout the body.

These compounds include flavonoids, alkaloids, and phthalides, which work by blocking inflammatory processes and reducing swelling. [10]

By lowering inflammation, celery may help protect against heart disease and other chronic health conditions. Chronic inflammation is linked to numerous diseases, and reducing it may lower the risk of cardiovascular disease and other inflammatory conditions. 

While celery can be a helpful addition to a healthy diet, it works best when combined with other anti-inflammatory foods like fruits and vegetables.

Check Also: 30 Foods That Fight Inflammation According To Experts

Supports Digestive Health

Celery helps keep your digestive system healthy in several ways. It promotes good gut bacteria while reducing harmful ones, and contains natural antioxidants that protect your digestive system from damage.

The vegetable can help prevent stomach ulcers, calm intestinal muscles, and provides fiber that feeds beneficial gut bacteria. These combined effects make celery particularly good for digestive health.

Check Also: 18 Best Supplements for Gut Health: Improve Digestion, Immunity, and More

May Have Anti-Cancer Properties

Animal research, shows that celery may have cancer-fighting properties through several mechanisms. Studies have found that celery oil and extracts can kill cancer cells, with some formulations showing 80-90% effectiveness against certain cancer cell types. [11]

The vegetable works by triggering cancer cell death, reducing inflammation, and fighting oxidative stress. Scientists have also developed special forms of celery oil, like nanoemulsions, that may be more effective at targeting cancer cells. [12]

While animal studies are promising, more human research is needed to fully understand celery’s cancer-fighting potential.

Possible Liver Health Benefits

When it comes to liver support, research suggests celery can help protect and support liver health in several ways. Its natural antioxidants help shield liver tissue from damage and reduce harmful oxidative stress. [13]

Studies have shown celery can prevent liver injury, improve fatty liver conditions, and help maintain healthy cholesterol levels. These benefits come from celery’s active compounds, which work by fighting inflammation and supporting proper fat metabolism in the liver. [14] [15]

Potential Mosquito Repellent

Another, not exactly a health benefit, but a helpful use, is that celery oil can repel mosquitos. Scientists tested celery seed oil against Aedes aegypti mosquitos, which spread several diseases in tropical regions. [16]

The oil proved highly effective at both killing mosquito larvae and repelling adult mosquitos, providing complete protection for over two and a half hours.

This natural alternative to chemical insecticides works through compounds like flavonoids and terpenoids found in celery seeds.

To try it out, you could attempt to dilute celery seed oil in a carrier oil such as coconut or jojoba oil and apply it to exposed skin, but always test a small area first for any adverse reactions and be aware that results can vary.

Related:

• 6 Easy Recipes on How to Make Natural Mosquito Repellent At Home
• How to make a mosquito trap? 3 Easy DIY Solutions

Potential risks of eating celery every day?

While celery is generally considered safe, there are some potential risks to be aware of when consuming it daily in large amounts:

• Allergic Reactions: Celery is among the foods that can trigger allergic reactions in some people. Symptoms may range from mild itching to more severe reactions, like anaphylaxis. If you experience any signs of an allergic reaction, stop eating celery and seek medical attention if needed.
• Photosensitivity: Celery contains compounds called psoralens, which can make your skin more sensitive to sunlight. If you eat large quantities of celery and have extended sun exposure, you may be at a higher risk for sunburn. Taking sun-safety precautions can minimize this risk.
• Digestive Issues: While the fiber in celery is generally beneficial, excessive consumption can lead to gas, bloating, or diarrhea in some people, especially those not used to high-fiber diets. It’s always best to increase your fiber intake gradually.
• Medication Interactions: Celery’s high Vitamin K content might interfere with blood-thinning medications such as warfarin. If you’re taking these types of medications, consult your doctor for guidance on dietary intake.

Serving Suggestions: How to Enjoy Celery

Celery’s versatility makes it easy to incorporate into various meals and snacks. Here are some serving suggestions to help you enjoy celery and reap its health benefits:

• Crunchy Snack: Simply wash and cut celery stalks into sticks for a quick, low-calorie snack. For added flavor and protein, try dipping them in hummus, peanut butter, or a yogurt-based dip. This is especially great for kids.
• Salad Booster: Chop celery and add it to your favorite salads for extra crunch and freshness. It pairs well with ingredients like apples, walnuts, and chicken or tuna.
• Soup and Stew Base: Add chopped celery to soups and stews as part of the mirepoix, alongside onions and carrots, to build flavor.
• Stir-Fries: Include sliced celery in stir-fries for a slightly sweet and crunchy texture. It goes well with other vegetables, tofu, or your choice of protein.
• Juice and Smoothies: Blend celery into juices and smoothies for a nutritious boost. Combine it with other fruits and vegetables, such as apples, spinach, and ginger, to balance its flavor. Celery juice has become quite popular due to its potential health benefits.
• Celery Sticks and Dips: A classic combination, celery sticks and dips (such as ranch, or Greek yogurt based dips) offer a healthy and satisfying snack.
• Celery Boats: Fill celery boats with fillings such as cream cheese, tuna salad, or peanut butter for a fun and nutritious snack or appetizer.
• Pickled Celery Celery can be pickled and eaten as a tangy side dish. (Check our fermented recipes)
• Celery in Broths Can be added to a stock pot to create a flavorful broth.
• Creative Recipes: Experiment with celery in other creative recipes, such as stuffed celery, celery gratin, or even as a pizza topping.

Remember to wash celery thoroughly before consumption. With these simple serving ideas, you can easily include celery in your diet and enjoy its numerous health benefits.

Bottom Line

Celery offers a diverse range of potential health benefits, from supporting healthy blood pressure and hydration to aiding in weight management and reducing inflammation.

While it may not be the most exciting flavor profile, its low-calorie, high-fiber, and nutrient-rich composition makes it a worthy addition to any diet.

Start by incorporating a few stalks of celery into your daily routine, whether as a crunchy snack, a refreshing addition to salads or soups, or as a base for a healthy juice.

By making this small change, you can take a step towards improving your overall health and wellness.

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