Celery is a vegetable that is commonly used for its crunchy texture and mild flavor in everything from salads to soups to snacks. While celery does have some health benefits, such as being low in calories and high in certain vitamins and antioxidants, it also has some potential downsides.
Nutrition Content
One of the main disadvantages of celery is its lack of substantial nutrition. Here is an overview of the nutrition facts of celery:
| Nutrient | Amount Per 1 Stalk | % Daily Value |
|---|---|---|
| Calories | 6 | 0% |
| Protein | 0.2g | 1% |
| Carbohydrates | 1.4g | 1% |
| Fiber | 0.6g | 2% |
| Vitamin K | 9.9mcg | 12% |
| Folate | 9mcg | 2% |
| Potassium | 115mg | 3% |
As you can see, while celery does contain some vitamins and minerals, the amounts per serving are quite low compared to many other vegetables. One stalk of celery provides only 6 calories and 1 gram of carb, so it is very low in macronutrients. You would need to eat a very large amount of celery to obtain substantial nutrition from it.
Pesticide Residue
Another downside of celery is that it tends to be high in pesticide residue compared to other vegetables. Celery has a very absorbent and porous structure, which means it soaks up pesticides readily. In fact, celery is often ranked on the Environmental Working Group’s “Dirty Dozen” list of the most pesticide-contaminated produce. Eating celery with high levels of pesticides may have negative health effects over time, such as disrupting hormones and increasing cancer risk.
If you want to avoid pesticides in celery, it is best to buy organic. Organic celery has been shown to have significantly lower levels of pesticide residues. However, organic celery is often more expensive and less readily available in most grocery stores.
Allergies
Celery is one of the more common food allergens, along with peanuts, tree nuts, milk, eggs, shellfish, fish, soy, and wheat. Celery allergies affect about 1% of adults and 2% of children in the United States.
An allergic reaction to celery can cause various symptoms such as:
- Itchy mouth or tongue
- Swelling of lips, face, tongue, throat
- Hives
- Upset stomach
- Diarrhea
- Runny nose
- Anaphylaxis (a life-threatening reaction involving swelling, trouble breathing, low blood pressure, loss of consciousness)
People with celery allergies need to avoid celery and products containing celery. Cross-reactivity is also common, meaning those with celery allergies are more likely to react to related plants such as carrots, mugwort, birch pollen, and related spices like anise, caraway, coriander, and fennel.
Nitrates
Some people claim that celery should be avoided due to its content of nitrate and nitrite. Nitrates are natural compounds found in many vegetables, but they can turn into nitrites through certain reactions in the body. Nitrites can then turn into nitrosamines, which are compounds that may be carcinogenic.
However, the amounts of nitrates and nitrites in celery are very low compared to other nitrate-containing vegetables like beetroot or spinach. Plus, nitrates and nitrites also have some health benefits – they help boost nitric oxide production in the body, improving blood flow and lowering blood pressure.
Overall, the nitrate/nitrite content of celery is nothing to worry about unless you are specifically advised by a doctor to limit nitrates for some reason.
Gas and Bloating
Some people report increased gas and bloating from eating celery. This is because celery contains a type of carbohydrate called mannitol, which can cause gas because our bodies lack the enzymes to fully digest and absorb it.
The insoluble fiber content of celery may also contribute to bloating in some people when consumed in large amounts. Celery fiber adds bulk to stool and increases bowel movements, which some people find leads to abdominal discomfort.
If you experience gas or bloating from celery, try reducing your portion size or cooking celery first, which makes it easier to digest. Drink plenty of fluids as well to help move things along.
Contains Oxalates
Celery contains moderate amounts of oxalates, which are compounds that can bind to calcium to form kidney stones in some people who are prone to them. If you have a history of calcium oxalate kidney stones, a condition called hyperoxaluria, or have been told to limit dietary oxalates, then celery is one vegetable you may want to eat only in moderation or avoid.
For most people, however, the oxalate content of celery is not a major concern. But if you do suffer from kidney problems, check with your doctor about whether limiting celery and other oxalate-containing foods would be beneficial.
Can be Contaminated with Pathogens
Like many other fresh produce items, celery may potentially be contaminated with pathogens that can cause foodborne illness. Bacteria like Salmonella and E. coli, as well as parasites like cyclospora, can sometimes contaminate celery fields during growth or be introduced during washing and processing.
There have been various celery recalls over the years due to contamination with pathogens. Eating contaminated celery without proper cooking can lead to symptoms like nausea, vomiting, diarrhea, and fever.
To reduce your risk, purchase celery from reputable sources and wash it thoroughly before eating. Avoid buying pre-cut celery, as the extra handling increases contamination risk. Cooking celery thoroughly can also help kill any pathogens.
Can Interact with Medications
Celery contains coumarin, a compound that can thin the blood similar to the drug warfarin. People taking blood-thinning medications like warfarin should keep their vitamin K intake consistent, as dramatic changes can affect medication effectiveness and bleeding risk.
Additionally, celery may have hypotensive effects that could increase the blood pressure-lowering effects of some medications. Check with your doctor about potential celery interactions if you take any hypertension or blood-thinning medications.
Pesticide Exposure for Farmworkers
While pesticide residues on celery may negatively impact consumers, the farmworkers growing celery are exposed to even higher levels of pesticides that may harm their health. Farm workers who apply pesticides may be exposed to very high doses through their skin and lungs. Prolonged pesticide exposure has been linked to an increased risk of cancer, Parkinson’s disease, asthma, and other chronic conditions in agricultural workers.
So while eating non-organic celery may expose you to some pesticides, the impact on farmworkers’ health is even greater. This ethical concern is another reason why some people choose to only consume organic celery.
Special Precautions
While celery allergies are somewhat uncommon, they can be severe. If you have a known celery allergy, you must avoid consuming it altogether due to the risk of anaphylaxis.
Celery may also need to be avoided in large quantities if you have kidney dysfunction or are prone to kidney stones. Check with your doctor about your specific health conditions.
Additionally, celery contains very low calories and carbohydrates. People on very low carb diets like keto should be mindful of celery intake, as even small amounts may in theory disrupt ketosis.
Environmental Impacts
Some people avoid celery due to concerns over its environmental impacts. Celery farming uses significant amounts of water and fertilizer that can pollute nearby waterways. Pesticides used on celery may also have detrimental effects on ecosystems and wildlife near farms.
However, celery is still considered a low-impact vegetable overall. And organic celery farming greatly reduces these environmental concerns through abstaining from synthetic pesticides and fertilizers.
High Sodium Content
Compared to many other fresh vegetables, celery is relatively high in sodium. Each stalk contains about 35mg sodium, which is 1.5% of the recommended daily limit for most adults.
For healthy individuals, this small amount of sodium is nothing to worry about. But people on low-sodium diets for conditions like hypertension or kidney disorders may want to watch their celery intake and balance it with lower sodium foods.
Conclusion
In conclusion, celery does have some potential downsides to be aware of, primarily:
- Low in calories and most nutrients
- Often high in pesticide residues
- Allergenic for a small portion of the population
- May cause gas and bloating
- Contains oxalates
- Can harbor foodborne pathogens
- May interact with certain medications
- Linked to environmental impacts from farming
However, for most people celery can still be part of a healthy diet in moderation. Sticking to organic celery when possible, cleaning it thoroughly, and not over-consuming it minimizes most of the potential downsides. As always, people with specific medical conditions like kidney disease, hypertension, or food allergies may need to avoid celery if recommended by their healthcare professional.