Celery

 

Celery

Composed By Muhammad Aqeel Khan
Date  11/8/2025

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Celery (Apium graveolens) is that crunchy, watery stalk many of us grab for a snack, add to a salad, or toss into a soup for baseline flavor. It’s long been used in cuisines around the world and in traditional medicine, and over the last decade it’s also become the focus of popular health trends (think “celery juice”). Below, we explore what celery contains, where it comes from, what science actually supports about its health effects, and practical ways to use it — plus sensible cautions.

A short history

Celery’s wild ancestors are native to the Mediterranean and the Middle East. People first used celery-like plants as a herb and medicine before domestication created the crunchy, mild-flavored stalk we eat today. Over centuries, different cultures cultivated varieties for leaves, stalks, or roots (celeriac). Celery’s role moved from bitter herbal remedy to mainstream vegetable, prized for its flavor, crisp texture, and high water content.

Nutritional composition — low calories, high water

Raw celery is extremely low in calories and mostly water. A typical medium stalk (~40 g) contains about 5–10 calories, <1 g protein, ~1 g carbohydrate and about 0.6–1 g fiber, along with small amounts of potassium, vitamin K, vitamin C, folate, and trace minerals. It also contains modest natural sodium compared with many other fresh vegetables. These basic facts are summarized in standard food-composition databases. 

Phytochemicals: apigenin, luteolin, phthalides and more

Beyond basic vitamins and minerals, celery is notable for several bioactive phytochemicals:

• Apigenin and luteolin — flavonoids with antioxidant and anti-inflammatory properties found in celery leaves and stalks. These compounds are the subject of laboratory and animal studies and are believed to contribute to celery’s biological effects. 

• Phthalides (e.g., 3-n-butylphthalide) — concentrated especially in celery seeds and seed extracts; these compounds have been investigated for effects on vascular tone and blood pressure. PMCPubMed

These phytochemicals are a reason why researchers study celery not just as a low-calorie vegetable but as a functional food with potential physiological effects.

Health benefits — what the evidence says

Hydration and low-calorie snacking

Celery is ~95% water, so it contributes to hydration. Because it’s low in calories and provides some fiber and bulk, it can be a satiating snack that helps energy balance when substituted for higher-calorie choices. These are straightforward nutritional facts backed by composition data. 

Digestion and fiber

Celery contains both insoluble and some soluble fiber. Fiber helps intestinal transit and supports gut health indirectly by feeding beneficial microbes and promoting regularity. While celery is not a fiber superfood, it’s a helpful part of a fiber-rich diet. (General fiber science and celery nutritional composition support this.) 

Fiber-rich diet

Cardiovascular effects — promising but not magical

One of the more studied areas is celery’s potential to influence blood pressure and other cardiovascular markers:

• Clinical and preclinical evidence: Animal studies, human pilot trials, and systematic narrative reviews suggest celery and celery-seed extracts can lower blood pressure in some settings, likely through vasodilation, mild diuretic effects, calcium-channel modulation, and antioxidant mechanisms. A small randomized clinical trial using celery seed extract reported meaningful reductions in systolic and diastolic blood pressure over a short period. A recent narrative review summarizes mechanisms and the mixed but encouraging human data. These findings are promising, but they do not mean celery is a stand-alone treatment for hypertension. Anyone on blood-pressure medicines should consult a clinician before using concentrated extracts. PubMedPMC

Anti-inflammatory and antioxidant actions

Cellular and animal studies show that celery extracts and isolated flavonoids like apigenin have antioxidant and anti-inflammatory effects, which could help explain some cardiometabolic benefits observed in trials. Translating these findings to large-scale human outcomes requires more and larger clinical trials.

Glycemic and lipid effects — preliminary

Some experimental studies suggest celery extracts may modestly improve blood lipid profiles and glucose metabolism in animals and small human studies. Evidence is still emerging and not yet robust enough to recommend celery as a primary treatment for metabolic disease(Wikipedia). 

Celery juice: hype vs evidence

The media trend of drinking large quantities of pure celery juice daily led to many anecdotal claims (cures for skin disease, IBS, autoimmune conditions). Health professionals caution that while celery juice is hydrating and supplies small amounts of micronutrients and phytochemicals, there’s little high-quality evidence that juice alone cures these conditions. Juice also removes much of the fiber if strained; whole celery provides more fiber and satiety. For blood-pressure effects, concentrated seed extracts used in trials are not the same as casually drinking juice. In short: celery juice can be a healthy beverage, but it is not a miracle cure.

Raw vs. cooked celery — what changes with heat?

Cooking alters vegetable nutrient profiles; water-soluble vitamins (like ascorbic acid) are heat-sensitive and leach into cooking water. For celery specifically:

• Raw celery preserves vitamin C and some delicate antioxidants better than boiling.

• Gentle techniques like steaming or microwaving with minimal water often retain more micronutrients than prolonged boiling.

• Some phytochemicals (in other vegetables) become more bioavailable with cooking, but the evidence for improved bioavailability specific to celery is limited — overall, raw consumption preserves water-soluble vitamins and many flavonoids.

Thus, if you want the maximum vitamin C and certain antioxidants from celery, eat it raw or use minimal-water, short-time cooking.

Potential drawbacks and precautions

• Allergy: Celery is a known allergen in some people and can cause severe reactions in sensitized individuals. If you have a history of food allergies, be cautious.

• Interactions with medications: Because celery seed extracts can affect blood pressure, they could interact with antihypertensive drugs or diuretics. Speak to a healthcare professional before using concentrated supplements. PubMedPMC

• Contaminants and sodium: While fresh celery itself is low in calories, it contains modest natural sodium (notably higher than many other raw vegetables per gram), so those on strict low-sodium plans should account for overall intake.

• Pesticides: Celery sometimes tests higher on pesticide residue lists; buying organic or washing thoroughly can reduce exposure to residues.

Practical tips for using celery daily

• Snack smart: Pair raw celery sticks with hummus, nut butter, or a yogurt-based dip to add protein and fat for satiety.

• Add to cooked dishes: Toss chopped celery into soups, stews, stir-fries, and casseroles for flavor and texture (use steaming or brief sautéing to retain more nutrients).

• Salads and slaws: Thinly sliced celery adds crunch and freshness. Combine with apples, walnuts, and a light dressing for a classic Waldorf-style salad.

• Smoothies and juices: If juicing, consider blending rather than straining to retain fiber. Combine celery with fruits and leafy greens to improve taste and nutrient balance.

• Use celery leaves: Don’t discard the leaves — they’re flavorful and rich in phytochemicals; use them as an herb in salads, pastas, or pestos.

Bottom line

Celery is a low-calorie, hydrating vegetable that contributes fiber, vitamins, minerals, and a range of bioactive phytochemicals (notably apigenin, luteolin, and phthalides). Scientific evidence supports modest cardiovascular and anti-inflammatory effects — especially with concentrated seed extracts — but celery is not a cure-all. Eating celery raw preserves more water-soluble vitamins, while gentle cooking is an acceptable compromise when texture or flavor calls for it. Incorporate celery as part of a varied, plant-rich diet and consult a healthcare provider before using concentrated celery supplements, especially if you have allergies or take blood-pressure medications.

Key references and further reading (selected)

• USDA / SNAP-Ed celery nutrition page.

• Apigenin review — anti-inflammatory and antioxidant roles. 

• Narrative review: Antihypertensive property of celery.

• Randomized clinical trial: celery seed extract effect on hypertension. PubMed

• Studies on cooking methods and nutrient retention.

• Reviews of celery’s antioxidant activity.

• Evidence-based commentary on celery juice claims.