I always considered celery a pretty humdrum vegetable. Many of us know celery best as the veggie left on the crudités platter when the carrots, red peppers, and cherry tomatoes are gone, the bite in an immune-boosting cold-weather soup, or the perfect vehicle for peanut butter and raisins (more on this later, along with recipe). It seems most people either can’t get enough of it or can’t stand it at all. Either way, did you know that celery has a lot of health benefits? Is it healthy enough to include as a regular part of your diet? And if so, what are some delicious and creative ways to prepare and eat celery?
Here are five specific health reasons you may want to grab a stalk of celery to munch on, as well as some new ways to add it to your diet.
1. Celery for cancer
Celery is rich in antioxidants, which help remove cancer-promoting free radicals from your cells. In fact, celery extract contains two potential anticancer compounds: apigenin and luteolin. Apigenin destroys free radicals in the body and can promote cancer cell death. It also appears to encourage autophagy, a process in which your body removes dysfunctional cells or components, helping to prevent disease.
Research also suggests that luteolin, a plant flavonoid in celery, could be responsible for its potential anticancer effects. In one sad study which induced bone cancer in mice, researchers found that luteolin supplementation dropped the animals’ tumor rates by almost half and slowed the progression of the remaining tumors. And if that’s not enough, studies from China are reported to suggest that eating two celery stalks per week could reduce your risk of lung cancer by up to 60%. Other research suggests that eating celery may be effective in fighting cancers of the breast, ovary, pancreas, liver, and prostate. Wow!
2. Celery may reduce inflammation associated with chronic disease
Is celery anti-inflammatory? Yes! Celery seed extracts have been long used and studied for their anti-inflammatory properties on the body. Various preparations of celery and celery seed extract have been used to treat inflammation throughout history. Some research suggests that celery seed extract is as effective as drugs like aspirin, ibuprofen, and naproxen in treating arthritis symptoms. It may also have a pain-reducing effect and be protective against stomach damage that can occur from taking nonsteroidal anti-inflammatory drugs (NSAIDs).
Additionally, a 2008 study conducted by researchers at the University of Illinois found that the luteolin in celery can significantly reduce brain inflammation, and may have potential for treating neurodegenerative diseases like multiple sclerosis and Alzheimer’s.
3. Celery and heart health
Eating celery may be protective of your heart by improving common heart disease biomarkers. A 2009 study in rats found that, when given celery extract for 60 days, rats experienced a significant reduction in their blood lipids, including total cholesterol, LDL “bad” cholesterol, and triglycerides. Celery may also be able to lower your blood pressure even though it’s fairly high in sodium — a fascinating paradox. A mixture of celery juice and honey has been used in China for this purpose for a long time with success. In South Africa, celery juice mixed with vinegar is given to pregnant women to help them lower high blood pressure.
4. Celery and sperm count
A 2017 review of 16 studies on celery and sperm count found that celery can have a protective effect on the body against substances that can damage sperm count. Similarly, a 2015 study on the effects of celery on fertility in rats found that 30 days of celery leaf extract could potentially improve sperm count. This may be because celery appears to have inhibitive effects against substances like free radicals that can adversely impact male fertility. However, it’s unknown how much celery you would need to eat, or drink, to see these benefits — or if it improves female fertility.
5. Is celery good for the gut?
Celery is full of insoluble fiber, which can increase satiety and aid in weight loss and can also help promote regularity. In other words, celery can prevent and treat constipation and help clean out your intestines. In a 2010 study, researchers looked at the impact of celery extract on the treatment of stomach ulcers and the overall protective benefits on the gastrointestinal system of rats. Rats who were pretreated with celery extract before they developed stomach ulcers experienced much less gastric damage than those not pretreated. The researchers suggest this is likely due to the antioxidant properties of celery, a conclusion echoed in other studies on celery and health.
Potential Downsides and Side Effects of Eating Celery
While including celery in your diet offers a lot of health benefits, there may be some reasons you’d want to avoid it or eat it in moderation.
Celery GI Effects
The fiber in celery is insoluble, meaning that it isn’t well digested by your digestive tract — in other words, it helps to move things right through your intestines. While getting enough insoluble fiber is a good idea for most people (and most of us don’t get enough fiber in general), there are instances in which getting too much fiber could lead to gas, bloating, and loose stools.
If you don’t already eat a lot of celery, and you’re worried about the impacts of increased fiber on your gastrointestinal system, add it in gradually to allow your body to get used to it.
Celery Allergy
Although quite rare, celery allergies do exist. Most celery allergies are to celeriac root, with symptoms such as itchiness and swelling of the throat, lips, and tongue, and in the most severe cases, people with celery allergies may even experience anaphylactic shock. If you are one of the rare people who are allergic to celery, then I don’t care what the studies say about its health benefits — don’t eat it!
Celery Pesticides
Although they are near the bottom of the list, celery is on the Environmental Working Group’s Dirty Dozen list of pesticide-contaminated produce. Every celery sample tested by the USDA had traces of the pesticide chlorantraniliprole, which is harmful to many types of bugs, including pollinators. The EPA has also stated that chlorantraniliprole may have minimal effects on mammals, including humans. Effects seen have impacted the adrenal cortex as well as sinus rhythm, but only after direct ingestion. Still, it’s best to be on the safe side and wash your celery thoroughly as well as buy organic celery when possible.
Celery Recipes
Ants On A Log (Serves 3)
National Ants on a Log Day falls on every September 13th and is dedicated to the tasty, healthy, and fun snack food. Ants on a log consist of a spread, such as peanut butter, placed on celery sticks, with raisins put on top. Peanut butter is the most common spread, but ricotta and cream cheese or other spreads may be used. I, personally, prefer an almond better alternative. A variation of the snack, gnats on a log, uses currants instead of raisins, and ants on vacation is a variation without raisins. The snack has been around since the 1950’s, and this is a good time of the year for the day to be celebrated, as many kids have just returned to school and need some good brain food to help them with their studies. Not to mention, us adults who receive them when they come home. 🙂
Ingredients
- 1 stalk organic celery
- 1 tbsp sunflower butter or almond butter (no sugar added)
- 1 tbsp organic raisins
Directions
- Gather all ingredients.
- Cut each celery stick into thirds creating little logs.
- Fill each log with ½ tablespoon sunflower or almond butter.
- Top sunflower or almond butter with 3–4 raisins and enjoy!
Farmers Market Smoothie (Serves 2)
Visiting farmers markets is a great way to explore and discover fresh, in-season ingredients. What makes this smoothie special is the delightful combination of cucumber, celery, squash, romaine lettuce, pineapple and mint. When blended, they transform into a beautiful, bright green smoothie that is a delight for all your senses. Keep this fruit and veggie combo as is, or get inspired to make your own version based on seasonal farmers market finds!
Ingredients
- 1 cup cucumber, chopped, skin on if unwaxed and peeled if waxed (about 1 large cucumber)
- ½ cup yellow squash, chopped (about half of one squash)
- 2 handfuls romaine lettuce
- 2 cups organic celery, chopped (about 2–3 stalks)
- 2 cups pineapple (cubed, frozen, fresh, or BPA-free canned in its own juice and drained)
- 2 tbsp fresh mint leaves
- ½ cup water
- ice (as desired)
Directions
- Add all ingredients except the ice to a blender and blend until smooth. If you don’t have a high-speed blender, you may have to scrape the sides several times followed by several rounds of blending to get the smoothie nice and creamy.
- If you used frozen pineapple, the smoothie may be cold enough for you. If you used fresh or canned pineapple, you may want to add one or two handfuls of ice, blend again, then enjoy!
Source: Food Revolution Network, edited