Celery is more than just a pretty green vegetable that’s perfect for cheese or peanut butter. Instead, it’s a nutrient-dense produce that you might want to make sure is part of your weekly meal plan.Forbes Health1 Three benefits of celery juice are covered, but there are many more, especially when you add celery seed.
Celery (Apiumgravolens) is part of the parsley family (Apiaceae) and is often added in small amounts to soups and stews, or can be found on vegetable trays or salads. Wild celery is native to the Mediterranean.2 While we use it as food today, people in ancient Egypt, Rome, and China likely used it for medicinal purposes and wove the leaves into victory crowns for athletes.
Celery probably had its big culinary breakthrough in France and Italy in the 1600s, when it was used to help bulk up meals to feed families, and was likely introduced to the United States in the 1800s, with Dutch immigrants first growing it in Michigan. Most people either love it and can take it or leave it, but it doesn’t taste good enough to warrant any real detractors.
Celery juice may affect your blood pressure and gut health
Celery has long been considered a “diet” food, with about 12 calories per two medium-sized stalks.3 However, while celery is high in fiber and low in sugar, there are several other health benefits to eating celery or drinking celery juice. Celery is rich in antioxidants, phytosterols, flavonoids and flavanols, and:4
|
calcium |
phosphorus |
Potassium |
|
Vitamin C |
folic acid |
Β-CAROTENE |
|
Vitamin A |
Lutein and Zeaxanthin |
Vitamin K |
In 2019, the celery juice movement continued to grow, reaching a massive audience on Instagram, thanks to self-proclaimed “medical medium” and founder of the Global Celery Juice Movement, Anthony Williams.
2019, The Guardian5 According to the report, according to market verification reports, sales in the United States surged by 454%.6 2020 sales just under $5 million, future market insights7 The report states that the market size will be US$14.6 million in 2023 and is expected to grow to US$27 million by 2033.
While the origins of the celery movement are somewhat obscure, celery does offer a variety of health benefits and some caveats. Let’s start with the benefits. When celery is consumed in juice form, it may or may not provide digestive and intestinal health benefits, depending on whether the pulp has been removed. Celery fiber is a good source of nutrients for beneficial intestinal bacteria and helps regulate bowel movements.
If you make celery juice at home, consider keeping the fiber in the juice to help maintain regularity and support your gut microbiome.8 Another health benefit of celery juice is reducing high blood pressure, which affects 48.1% of adults in the United States9 One of the nutrients in celery that appears to affect blood pressure is phthalide, a phytochemical known to relax artery walls and improve blood flow.10
Two papers report on the blood pressure-lowering effects of celery, including a case study11 A 74-year-old man did not respond well to blood pressure medications, but after drinking celery juice for six months and receiving chiropractic care for neck pain, his blood pressure dropped from 150/80 to 118/82.
Second paper of 202012 After measuring the data from 24 participants, the authors concluded: “Celery juice has a significant effect on lowering blood pressure in patients with hypertension…”
Apigenin: a flavonoid that enhances neuronal and arterial health
Apigenin is a flavonoid, a class of biologically active flavonoids. Parsley has the highest apigenin content, with 215.5 mg per 100 grams (approximately 3.5 ounces).13 The vegetable with the second highest content is celery hearts, which contain 19.1 mg per 100 g. A paper from 201914 The potential of flavonoids, including apigenin, is explored and important findings from laboratory, animal, and human studies are reported.
The team noted that numerous studies have shown that apigenin has several interesting pharmacological and nutritional activities, including antioxidant properties and lower intrinsic toxicity compared with other structurally similar flavonoids.15 Over the years, interest in apigenin has grown, followed by research into its potential benefits to the human body.
Apigenin has demonstrated antidiabetic properties, which may be attributed to its ability to inhibit alpha-glucosidase activity, increase insulin secretion, and neutralize reactive oxygen species in cells. Apigenin also provides appropriate amounts of nitric oxide to endothelial cells, which researchers believe may reduce arterial and venous dysfunction caused by hyperglycemia and limit the risk of endothelial cell damage.16
Animal studies have shown that it has a cardioprotective effect in mice induced by diabetic cardiomyopathy and protects rats from myocardial damage by reducing myocardial necrosis, cell death and oxidative stress. Data suggest that antioxidant, anti-inflammatory, anti-amyloidogenic, neuroprotective, and cognitive-enhancing properties have interesting potential in the prevention and treatment of Alzheimer’s disease.number 17
The authors report several animal studies showing that apigenin improves spatial learning and memory and provides neurovascular protection in animal models of beta-amyloid-induced amnesia.
Another reason apigenin is important for health is that it strengthens brain neurons.a study18 demonstrated that when applied to human stem cells in a dish, the stem cells converted into neurons after 25 days. The researchers found that the synapses connecting neurons were “stronger and more complex,” which would not have happened without apigenin. A stronger neuronal profile can enhance multiple aspects of brain function.
Researchers point out that flavonoids bind to estrogen receptors, thereby affecting the development, function and plasticity of the nervous system. In the past, estrogen-based therapies have been limited due to increased risks of tumors and cardiovascular problems, but researchers believe apigenin may be an alternative for treating neurodegenerative diseases such as schizophrenia, Alzheimer’s disease, and Parkinson’s disease disease and depression.
“We have opened up a new avenue for new research on this substance,” said Stevens Rehen, lead author of the paper. “Additionally, some foods contain high amounts of flavonoids, and we can speculate that a flavonoid-rich diet may affect the formation of neurons and how they communicate within the brain.”19
Seeds and stems are rich sources of phytonutrients
In addition to its effects on neurons and arteries, researchers are also interested in apigenin’s potential anti-cancer properties, both as an adjuvant chemotherapy agent20 and preventing cancer by inducing apoptosis and autophagy.twenty one Specifically, preclinical findingstwenty two Papers published in 2012 showed its potential to treat progesterone-dependent breast disease.
Researchtwenty three Apigenin has also been found to inhibit the growth of pancreatic cancer cells in the laboratory, which may indicate its potential as an adjuvant treatment for pancreatic cancer, which has a five-year relative survival rate of 12% in the United States.twenty four High intakes of flavonoids, including apigenin, luteolin, and quercetin, have been linked to protection against cancer, particularly lung cancer.25
Another compound found in celery—luteolin—has also been linked to chemical protective properties. “The anticancer properties of luteolin are associated with induction of apoptosis and inhibition of cell proliferation, metastasis, and angiogenesis,” the researchers wrote.26 It also sensitizes cancer cells to chemotherapy and inhibits cell survival.
Celery has been used as a natural remedy for a variety of acute and chronic conditions. Many biological and chemical properties possess a variety of activities. A paper from 201527 A completely standardized preparation called celery seed extract, using a plant from northern India, is at least as effective at curbing arthritis as common anti-inflammatory drugs aspirin, ibuprofen and naproxen, reports say .
The extract also reduces existing inflammation in animal models and protects the stomach lining from irritation typically triggered by nonsteroidal anti-inflammatory drugs (NSAIDs). Unlike other dietary supplements, available data suggest that celery seed extract is unlikely to alter the metabolism of prescription medications and therefore may be a potential natural option for treating arthritis and other inflammatory diseases.
Be careful when adding celery juice to your diet
Celery makes a very refreshing, crunchy snack. While high fiber may make it difficult to get too many whole vegetables into your diet, you may be able to drink enough celery juice to trigger a health problem or two. Celery has been included on the Environmental Working Group’s “Dirty Dozen” list, a list of the 12 most pesticide-contaminated fruits and vegetables.
In 2013, celery ranked second on the Dirty Dozen list;28 By 2023, it has fallen to 15th place,29 This continues to provide a reason to buy organically grown celery. This is especially important when you juice the light green stalks, as you’ll be consuming more celery than you normally eat, increasing your exposure to toxins. Another thing to note is that if you cook it, the technique you use will affect the nutritional content.
Celery loses more antioxidants when boiled or blanched than when steamed for 10 minutes.30 Case reports from 2019 suggest that continued consumption of celery seed, celery juice, or extract increases thyroid hormone secretion and may lead to hyperthyroidism.31 In 2018, SFGate also noted:32
“Substances that interfere with the uptake of iodine by the thyroid gland (called goitrogens) can cause goiter, or enlargement of the thyroid gland. Goitrogens may occur if large amounts of celery, especially uncooked celery, are eaten.”
Celery also contains a compound called psoralen, which can increase sensitivity to UV rays when it comes into contact with the skin.33 Within 12 to 36 hours of exposure to the sun, a rash may appear on the area where the celery juice comes into contact with the skin, which can last three to five days, but pigmentation may persist for several months.
Pregnant women should avoid celery seeds because they can cause uterine contractions, and people with active kidney inflammation should avoid celery seeds.34 Finally, it’s important to remember that no one food is a magic bullet. Instead, it is important to eat a varied and balanced diet of raw, organic foods for optimal health.