Celery soup is a nutritious and comforting soup that has many potential health benefits. Celery is low in calories and rich in vitamins, minerals and antioxidants. When made into a soup, celery retains many of its nutritional qualities while also providing the benefits of the other vegetables, herbs and broth used in the recipe. Let’s take a closer look at whether celery soup is good for you.
Nutritional profile of celery
Celery is an excellent source of vitamins and minerals. Some of the key nutrients found in celery include:
- Vitamin K – Celery is an excellent source of vitamin K, providing over 30% of the recommended daily intake in just one cup. Vitamin K is important for blood clotting and bone health.
- Vitamin C – One cup of celery provides 10% of the RDI for vitamin C, an important antioxidant that supports immune function.
- Folate – Celery is a good source of folate, a B vitamin that helps make DNA and produce red blood cells.
- Potassium – Celery is high in potassium, an electrolyte needed for nerve signaling, fluid balance and muscle contractions.
- Vitamin A – Celery contains carotenoid antioxidants like beta-carotene that can be converted into vitamin A in the body.
In addition to vitamins and minerals, celery contains antioxidants like luteolin and polyacetylenes that provide anti-inflammatory and cancer-fighting properties.
Low in calories
One of the top benefits of celery is its low calorie and high water content. Celery is made up of about 95% water. One cup of chopped celery only contains around 16 calories.
This makes celery a smart addition to a healthy weight loss diet. You can eat a large portion of celery without consuming many calories, which can help fill you up and decrease overall calorie intake.
May lower inflammation
Chronic inflammation is linked to many diseases, including heart disease, diabetes and cancer. Celery contains antioxidants and polysaccharides that are believed to have anti-inflammatory effects in the body.
A study in rats with colitis found that celery juice significantly reduced levels of inflammatory markers and improved gut health and integrity.
Another test-tube study found that celery extract inhibited the activity of NF-kB, a key regulator of inflammation in the body.
May lower cholesterol
Animal and test-tube studies have found that celery contains compounds that may help reduce cholesterol levels. These include phthalides, coumarins and flavonoids.
In one study, rats fed a high-fat diet supplemented with celery extract had significantly lower levels of total and LDL (bad) cholesterol compared to a control group.
Research also shows that these phytonutrients found in celery can help decrease triglycerides and inflammation, which may reduce heart disease risk.
Could protect liver health
Studies show that celery contains antioxidants like phenolic acids that are beneficial to liver health.
One animal study found celery juice had protective effects on the liver that was damaged by acetaminophen, a pain and fever reducing drug. Celery helped restore liver enzymes, bilirubin and levels of antioxidants.
Other research shows that celery can decrease fat buildup in the liver and increase bile acid secretion from the liver. This helps eliminate toxins and excess hormones from the body.
May have anticancer properties
Certain compounds found in celery have been shown to exhibit anticancer benefits.
For example, luteolin is an antioxidant flavonoid found in celery that shows anticancer potential. In test-tube studies, luteolin has been found to induce cancer cell death and inhibit tumor cell production.
Another study found that luteolin inhibited tumor growth in mice with lung cancer.
Other potential benefits
Here are some other potential health benefits of celery:
- Lower blood pressure. Celery contains phthalides, which may help relax the muscles around arteries and dilate blood vessels.
- Reduce blood sugar. Animal studies found celery extract helped reduce blood sugar and increase insulin secretion.
- Protect brain health. The antioxidants in celery may reduce inflammation and oxidative damage that contribute to neurodegeneration.
- Promote bowel regularity. The fiber, water and electrolytes in celery can help keep you regular.
- Reduce bloating. Celery helps stimulate digestion and relieve water retention.
Nutrition in celery soup
When celery is used as the key ingredient in soup, it provides a healthy dose of vitamins, minerals and antioxidants. Exact nutrient content depends on the specific ingredients used in the recipe.
Beneficial nutrients found in celery soup can include:
- Vitamin C
- Vitamin K
- Folate
- Potassium
- Vitamin B6
- Phosphorus
- Calcium
- Sodium
- Magnesium
- Antioxidants like luteolin
The vegetables, herbs and broth used to make celery soup also boost its nutritional value. Onions, carrots and celery provide a healthy combination of vitamins, minerals and plant compounds.
Using a homemade or low-sodium broth enriches the soup with even more minerals like magnesium, calcium and potassium.
Weight loss
Like raw celery, celery soup is very low in calories, making it a smart choice if you’re watching your waistline. One study found that eating low-calorie raw vegetables like celery significantly reduced body weight and cholesterol levels.
Celery soup is also high in water and fiber, which can help increase satiety and decrease calorie intake. Fiber moves slowly through the body undigested, helping promote fullness.
One study gave obese adults soup twice a day for a year and found it reduced their weight by an average of 35 pounds compared to participants who didn’t eat soup.
Supports digestion
The fiber and water content of celery soup makes it an excellent choice to support healthy digestion. Celery provides insoluble fiber that can’t be broken down in the gut. It adds bulk to stools and promotes regularity.
One study found that eating fiber-rich celery helped increase stool frequency in people with constipation.
Celery soup is also made using a lot of water, which helps keep you hydrated. Staying hydrated is key to maintaining healthy bowel function.
May lower inflammation
Chronic inflammation is a major health concern and linked to arthritis, heart disease, diabetes, cancer and autoimmune disorders.
The antioxidants and beneficial plant compounds in celery soup may help reduce inflammation in the body.
Luteolin, kaempferol and other flavones found in celery have been shown to inhibit the release of inflammatory cytokines in test-tube and animal studies.
Easy to include in diet
One of the biggest advantages of celery soup is that it’s simple to incorporate into a healthy diet.
It takes little time to make and only requires basic ingredients like onions, carrots and a stock or broth.
Enjoy it as a starter soup or light meal paired with a salad or whole grain like quinoa or brown rice.
You can also use celery soup as a base for other recipes. Try blending it into sauces, using it to cook grains or adding protein like chicken, lentils or chickpeas.
Potential downsides
Celery soup made with mostly vegetables and limited sodium is highly nutritious and healthy. However, there are some potential downsides to consider:
- Allergies – Celery is one of the most common food allergens and can cause severe reactions in some people.
- Pesticides – Celery is on the EWG’s Dirty Dozen list, meaning it’s high in pesticide residue. Opt for organic when possible or wash well.
- Sodium – Canned broths and bouillon often contribute high amounts of sodium, increasing the salt content.
- Acrylamide – Cooking celery at high temperatures may increase acrylamide, a potentially toxic compound.
To maximize benefits, opt for organic celery and use fresh, homemade broth. Simmer soup over medium-low heat instead of high heat to reduce acrylamide formation.
Celery soup recipe
This simple recipe uses just a few ingredients for a healthy and delicious celery soup:
Ingredients
- 2 tbsp olive oil
- 1 yellow onion, diced
- 3 carrots, peeled and sliced
- 1 lb celery, chopped
- 6 cups low-sodium vegetable or chicken broth
- 1 bay leaf
- 1 tsp thyme
- 1/4 tsp black pepper
- 1/4 cup fresh parsley, chopped
Instructions
- Heat olive oil in a large pot over medium heat. Add onions and cook 5 minutes until translucent.
- Add carrots, celery, broth, bay leaf, thyme and pepper. Bring to a boil.
- Reduce heat and simmer 20 minutes until vegetables are tender.
- Remove bay leaf. Use an immersion blender to puree soup until smooth.
- Alternatively, transfer soup in batches to a blender and puree until smooth.
- Return blended soup to pot and stir in parsley.
- Season with more pepper if desired.
This easy celery soup can be enjoyed on its own or paired with healthy sides like whole grain bread or a salad. Stored in an airtight container in the refrigerator, leftovers will keep for 3-5 days.
Conclusion
Celery soup made with minimal added sodium is highly nutritious and provides many potential health benefits. It’s low in calories and rich in vitamins, minerals and powerful plant compounds.
Research shows celery can help lower inflammation, cholesterol and blood pressure levels. It may also promote weight loss, liver health and regular bowel movements.
Enjoy celery soup as part of a healthy diet and lifestyle. Pair it with other fiber and antioxidant-rich fruits, veggies, herbs and spices to maximize the health benefits.