Improve heart health, reduce cholesterol levels, and experience more benefits with celery consumption
Celery, a long, green vegetable commonly used in salads and soups, has long been known for its low-calorie content and crunchy texture. However, recent research suggests that celery offers more than just a diet-friendly snack - it boasts a range of health benefits.
Lowering Blood Pressure
One of the most notable benefits of celery is its ability to lower blood pressure. Celery contains compounds such as phthalides, which act as smooth muscle relaxants. These compounds improve blood vessel dilation by modulating calcium and potassium ion movement, helping to lower high blood pressure. Studies have shown celery's vasodilatory and hypotensive effects 3, 4.
Lowering Cholesterol
In addition to its blood pressure-lowering properties, celery has lipid-lowering compounds like 3-n-butylphthalide (BuPh) associated with reductions in LDL ("bad") cholesterol levels. While evidence is more robust in animal studies, some preliminary human studies also support these findings 2, 3.
Controlling Inflammation
Celery's antioxidant and anti-inflammatory flavonoids, such as apigenin and luteolin, have been shown to decrease inflammatory markers in vitro and reduce symptoms of inflammatory diseases like rheumatoid arthritis and Crohn's disease. A clinical trial also found that celery powder improved metabolic inflammation markers in type 2 diabetes patients 1, 2.
Boosting the Immune System
Celery's antioxidants may help protect cells and support immune function, and its compounds like luteolin have antifungal and anticancer properties potentially linked to immune health enhancement. However, direct immune-boosting studies in humans are limited 1, 2, 3.
Helping Control Migraines
While traditional folklore sometimes cites celery for migraine control, no robust clinical data support this effect. More research is needed to confirm any potential benefits for migraine sufferers.
Preventing Urinary Tract Infections (UTIs)
Currently, there is no strong scientific evidence to support the claim that celery prevents UTIs. Some compounds in celery may have mild antimicrobial properties, but this does not amount to clear evidence for UTI prevention.
Protecting Liver Health
Celery seed extracts have shown chemopreventive activity against carcinogen-induced liver damage in animal studies, and apigenin induces apoptosis in cancer cells, including liver cancer cells in vitro 2. However, direct clinical evidence for liver protection in humans is limited.
In summary, celery offers a range of health benefits, including lowering blood pressure and cholesterol, controlling inflammation, and potentially boosting the immune system and liver protection. While more research is needed in some areas, such as migraine control and UTI prevention, celery remains a nutritious and beneficial addition to a balanced diet. Whole celery, rich in fiber, magnesium, and potassium, is particularly beneficial for blood pressure regulation.
Nutrition plays a significant role in celery's health benefits, as it contains compounds like phthalides, apigenin, luteolin, and 3-n-butylphthalide (BuPh) that contribute to its properties. The antioxidant and anti-inflammatory compounds in celery, such as apigenin and luteolin, have been shown to decrease inflammatory markers and reduce symptoms of inflammatory diseases, while 3-n-butylphthalide (BuPh) may help lower cholesterol levels. Moreover, celery's phthalides improve blood vessel dilation and lower high blood pressure, making it a beneficial food for those with medical-conditions like chronic diseases and hypertension. Additionally, the fiber, magnesium, and potassium content in whole celery can contribute to blood pressure regulation, promoting overall health and wellness. The science behind celery's health benefits is growing, but more research is needed to confirm its potential impact on conditions like migraines and UTIs, as well as its direct clinical evidence for liver protection in humans.
