The Health Benefits of Celery: Debunking Myths and Exploring Science

Welcome to the Nutrition Facts Podcast! I’m your host, Dr. Michael Greger, and today we’re diving into the fascinating world of celery. While we often consume a variety of foods without giving them much thought, there are indeed better ways to keep our bodies healthy. In this episode, we tackle some persistent myths about celery and explore the science behind its health benefits.

Can Celery Lower Blood Pressure?

One of the primary questions discussed is whether celery, which is relatively high in sodium, can help lower blood pressure. Although celery contains about 100 mg of sodium per cup, it also has other beneficial compounds like NBP, which relaxes the smooth muscles lining blood vessels. This could potentially lead to lower blood pressure.

Studies have shown promising results, particularly in rodent models. However, human trials are necessary to confirm these effects. A randomized, triple-blind, placebo-controlled clinical trial found that after four weeks of taking celery seed extract, participants experienced significant drops in both systolic and diastolic blood pressure—by at least 10 points and 8 points, respectively.

The Impact of Celery Seed on Sexual Function

Interestingly, celery seed has also been studied for its effects on sexual dysfunction in women. A double-blind, randomized, placebo-controlled trial using a culinary-friendly dose of about 500 mg of celery seed showed significant improvements in self-reported sexual functioning after just three weeks.

Celery Juice: A Potential Antihypertensive?

There are anecdotal reports of celery juice leading to reduced blood pressure, but the evidence remains limited. A review concluded that while celery can be considered an antihypertensive agent, the quality of the evidence is still slight.

Potential Downsides of Celery Consumption

Despite its health benefits, celery is not without risks. While celery seed is generally safe, there have been cases of overactive thyroid activity linked to high consumption of celery leaves or extracts. Additionally, celery can cause allergic reactions in some individuals, particularly those with pollen-related food allergies.

Moreover, celery contains psoralens, compounds that can increase sensitivity to sunlight, potentially leading to skin issues for those who consume large amounts and then expose themselves to the sun.

Do Negative Calorie Foods Exist?

One of the most enduring myths about celery is that it has “negative calories,” meaning it takes more energy to digest than it contains. In reality, a cup of celery has about 16 calories, and it takes approximately 14 calories to digest it. Thus, eating celery does not create a negative energy balance.

However, foods that are low in calorie density, like celery, can still be beneficial for weight management by providing bulk without adding excessive calories. Studies show that incorporating low-calorie salads into meals can lead to reduced overall calorie intake.

Conclusion

Celery is a versatile vegetable that offers several health benefits, particularly in blood pressure management and possibly sexual health. While it comes with its risks, particularly for certain individuals, its nutrient density and fiber content make it a valuable addition to your diet. Emphasizing the quality of food over quantity can help in achieving better health outcomes, especially when it comes to weight management.

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