Key takeaways

  • Celery contains antioxidants like flavonoids, vitamin C, and phenolic acids that may help protect cells from oxidative damage and support the management of conditions like hypertension, diabetes, and gastrointestinal disorders.
  • Research suggests celery may help reduce inflammation, support digestion, and manage metabolic syndrome through phytonutrients like apigenin and bergapten.
  • You can eat celery raw or cooked in soups, salads, and stir-fries. All parts are edible, including the leaves, which contain the most calcium, potassium, and vitamin C.

Celery (Apium graveolens) is a vegetable native to the Mediterranean region. It has been grown for over 200 years for its potential medicinal properties.

Crispy, crunchy celery is best-known for its high water content and low calorie content. It’s made up of 95% water and provides just over 5 calories per medium stalk (40 grams).

All parts of the celery, including the stem, root, seeds, and leaves, are used for cooking and making salads. They contain a wide range of nutrients with anti-inflammatory, antioxidant, and antitumor properties, which could contribute to the management of certain chronic conditions.

Keep reading to learn more about 5 possible benefits of adding celery to your diet, plus a few recipes to make it easy.

Celery contains a wide range of bioactive plant compounds that may have antioxidant effects. Antioxidants are compounds that may help protect cells, blood vessels, and organs from oxidative damage.

According to a 2021 review, some of the powerful antioxidant compounds in celery include:

The review authors also found that these antioxidants may play a role in managing a wide range of health conditions, including:

Several animal studies have found that celery, especially extract from the stems and leaves, may help reduce inflammation.

These anti-inflammatory effects may be due to phytonutrients such as apigenin and bergapten, which can help block several inflammatory pathways and reduce the production of pro-inflammatory cytokines.

While animal studies have shown that celery seed extract can help manage inflammatory conditions like gout, more research is needed to better understand its mechanism of action.

While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach.

Animal studies have shown that celery seed extract may help decrease the incidence of stomach ulcers and improve damage to the stomach lining caused by gastric ulcers.

An older 2010 animal study also found that celery extract may reduce the formation of stomach ulcers, protect the stomach lining, and modulate stomach secretions.

Celery also contains high amounts of water and dietary fiber, including both soluble and insoluble fiber, which can help regulate bowel movements and support gut health.

Researchers have found that celery may help manage metabolic syndrome, a group of conditions that increase the risk of developing heart disease, stroke, and diabetes. These conditions include:

This may be due to the composition of celery’s phytonutrients, which can help fight oxidative damage and reduce inflammation. Some of these nutrients include:

A 2022 study in 51 participants with hypertension found that taking four celery seed extract capsules daily (a total of 1.34 grams per day) for 4 weeks helped lower blood pressure and fasting blood sugar, and improved cholesterol levels.

Some of the phytonutrients in celery may have an alkalizing effect, which means they can neutralize the effects of acidic foods in the gastrointestinal tract, potentially preventing symptoms like acid reflux and heartburn.

In particular, a flavonoid called apigenin is often extracted from the vegetable’s seeds due to its alkaline effects. Minerals like magnesium and sodium may also help neutralize acid.

Here are some things you may wish to consider when buying and storing celery to ensure it stays fresh and tasty:

  • Sturdy stalks: Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.
  • Crisp leaves: Leaves should be crisp and fresh, ranging in color from pale to bright green. Avoid celery with yellow or brown patches.
  • Wait to chop: Chop celery just before cooking or serving to maintain nutrients. Even chopped celery stored for just a few hours may lose nutrients.
  • Steam it: Steamed celery will retain flavor and almost all of its nutrients.
  • Eat within 5 to 7 days: Fresh celery offers its maximum nutritional benefits when eaten within 5 to 7 days.
  • Eat the leaves: Don’t discard the leaves — that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase.

In addition to its many health benefits, celery is versatile. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices. Celery can also be steamed or baked.

Enjoy the healthy benefits of celery by trying these recipes.

Cream of celery soup

Smooth and flavorful, this cream of celery soup comes together quickly.

Ingredients

  • 1/4 cup butter
  • 1 small yellow onion, finely chopped
  • 2 cups celery, finely chopped
  • 1 large garlic clove, minced
  • 1/3 cup flour
  • 1 1/2 cup chicken stock
  • 1 1/2 cup cow’s milk
  • 1 tsp salt
  • 1/2 tsp sugar
  • 1/8 tsp freshly ground black pepper

Cooking instructions

  1. Melt butter over medium-high heat in a heavy-bottomed pot. Cook onions, celery, and garlic until translucent, about 5 to 7 minutes. Add flour and cook for 1 minute.
  2. Add chicken stock and milk, stirring until smooth. Increase the heat to a simmer. Reduce the heat to medium, add the remaining ingredients, and simmer uncovered for about 15 minutes.

Add salt to taste.

Celery salad with horseradish and celery root

Simple but artful, this celery salad recipe brings interesting textures and flavors to the standard salad.

Ingredients

  • 1 medium celery root
  • 10 celery stalks, thinly sliced
  • 1/2 cup celery leaves
  • 1 shallot, thinly sliced into rings
  • 1 tbsp lemon zest
  • 1 tbsp prepared horseradish
  • 1/2 cup olive oil
  • 3 tbsp fresh lemon juice
  • 1 cup flat-leaf parsley, packed
  • salt
  • fresh ground black pepper

Cooking instructions

  1. Peel and halve the celery root, then thinly slice one half with a mandolin. Cut the other half into matchsticks. Combine celery root with celery stalks, shallot, lemon zest, and horseradish.
  2. Season with salt and pepper, then toss to combine. Allow to rest for about 10 minutes. Meanwhile, whisk oil and lemon juice. Season with salt and pepper.
  3. Drizzle over vegetables, then top with celery leaves and parsley, tossing to combine.

Ants on a log

Ants on a log are a classic snack, but this recipe puts a twist on the after-school staple. Keep it classic by substituting peanut butter and raisins.

Ingredients

  • 3 tbsp cream cheese
  • 2 celery stalks, trimmed
  • 1/4 cup assorted dried fruit

Preparation instructions

Spread cream cheese into the hollow end of each celery stalk, then sprinkle with dried fruit.

Celery is a tasty, versatile vegetable that may have anti-inflammatory and antioxidative properties, and could even help improve digestion.

It’s often eaten raw as a snack, chopped into salads, or cooked and incorporated into dishes such as soups and sauces.

You can use all parts of the celery, including the stalk, leaves, and seeds.

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