How one humble stalk supports your gut, immune system, and even your mood
Celery. Are you picky about it? You’re not alone if you love it in soup but draw the line at raw sticks with strings stuck in your teeth. And if you’ve ever been part of the diet culture conversation, you’ve definitely heard the claim: celery is a “negative calorie food.” The idea was that you burn more calories chewing and digesting celery than it contains, so it was often hyped as a guilt-free snack.
Full stop. Please don’t start eating celery all day because of this. The truth is, celery is so much more than a diet fad vegetable. Let’s dig in.
Celery belongs to the same plant family as carrots, parsley, and parsnips. Nutritionally, it’s often underestimated. Yes, it’s mostly water and fiber, but it’s also a source of vitamin A, vitamin C, vitamin K, folate, and potassium. A cup of celery sticks contains about 5 grams of dietary fiber, and its unique fiber content includes a polysaccharide that, in animal studies, appears to reduce the occurrence of stomach ulcers and improve gut lining integrity. That’s right, celery may actually help protect your stomach.
Celery also contains beta carotene, a potent antioxidant that helps reduce systemic inflammation, which, as we know, is the root of all chronic symptoms, illness, and disease.
When we think about inflammation, we often jump to joint pain or arthritis. But inflammation impacts the entire body, including our digestive tract, organs, cells, and blood vessels. One of celery’s standout compounds, apigenin, has long been used in traditional Chinese medicine thanks to its anti-inflammatory, antiviral, and antioxidant effects.
In a 2015 study, apigenin-rich diets stopped the release of inflammatory proteins in mice. This suggests that celery (and other apigenin-rich foods) may help reduce inflammation and even rebalance the immune system. Apigenin’s benefits don’t stop there. A 2016 review of lab research showed it could help induce apoptosis, programmed cell death, which is crucial in fighting and preventing cancer.
Celery also contains luteolin, another flavonoid studied for its potential to help prevent the spread of cancer cells. Luteolin may induce the death of cells that are more vulnerable to chemical attack, supporting cancer treatments by making abnormal cells more responsive.
And then there are the minerals in celery seeds: magnesium, iron, and sodium. These help the body balance pH levels, neutralize acid-forming foods, and support mineral deficiencies, all of which can be key for those struggling with fatigue, blood sugar swings, or stress. These same minerals also contribute to maintaining normal blood pressure, another way celery supports cardiovascular health.
As if that weren’t enough, celery may also have benefits for anxiety and mood. Yes, your afternoon snack might help calm your nerves, just maybe floss after to avoid those pesky strings.
So, how do you pick the best celery?
Look for sturdy stalks and crisp, green leaves. Avoid bunches with yellowing or browning. Celery is best when eaten within a week of purchase, and to preserve its nutritional value, wait to chop it until just before eating. It’s great in soups and dips, of course, but also:
- Stir-fry it with other veggies
- Boil or steam it into broths and rice dishes
- Add the leaves to salads or use them as garnishes, they’re edible and nutrient-packed!
Celery’s mild flavor makes it an easy add-in to many dishes. And with its rich nutritional profile and anti-inflammatory compounds, it truly is one of Earth’s natural remedies.
Of course, as with any food, be mindful. Some people are allergic to celery, and it’s high in oxalates, which can be a concern for those prone to kidney stones. As always, check with your health professional to make sure celery works for you.
But for most of us, this underappreciated veggie is a net benefit, one that deserves a little more respect than being labeled a negative calorie stick.