Celery

Why It Matters for Longevity

Celery's primary bioactive is 3-n-butylphthalide (3nB), a phthalide compound responsible for the characteristic aroma and much of the cardiovascular benefit. Studies on celery extract demonstrate meaningful antihypertensive activity through relaxation of vascular smooth muscle and reduction of peripheral resistance.

A narrative review of celery's antihypertensive mechanisms confirmed that 3nB and other phthalides reduce blood pressure by inhibiting calcium uptake in vascular smooth muscle cells, with clinical evidence from celery seed extract supporting meaningful BP reductions (Alobaidi et al., 2024, Int J Food Sci).

Apigenin, a flavone concentrated in celery, has demonstrated neuroprotective effects in a human iPSC-derived neuronal model of Alzheimer's disease. Balez et al. (2016, Sci Rep) found that apigenin protected neurons from inflammation, neuronal excitability dysregulation, and apoptosis -- mechanisms directly relevant to cognitive aging.

Celery seed extract reduced uric acid levels and alleviated gout-related inflammation in rodent models, consistent with traditional uses of celery for joint health and consistent with maintaining mobility in aging (Li et al., 2019, Mol Med Rep).

The Antihypertensive Evidence: What the RCTs Show

Blood pressure reduction is celery's best-documented human benefit. In a randomized, triple-blind, placebo-controlled crossover trial, 52 hypertensive patients received 1.34 g/day of celery seed extract or placebo for 4 weeks. The celery group showed a reduction in systolic BP from 141.2 to 130.0 mmHg (−11.2 mmHg, p < 0.001) and diastolic BP from 92.2 to 84.2 mmHg (−8.0 mmHg, p < 0.001). No significant changes were observed in the placebo group (Shayani Rad et al., 2022, Phytother Res).

A 2025 systematic review and meta-analysis of 10 RCTs (n = 511) confirmed these effects are reproducible across studies: celery supplementation significantly reduced both systolic BP (SMD −1.0, 95% CI −1.85 to −0.14) and diastolic BP (SMD −0.93, 95% CI −1.54 to −0.33). The analysis also found significant reductions in fasting plasma glucose (SMD −0.80) and triglycerides (SMD −1.18), while total cholesterol, LDL, and HDL showed no overall effect. Preparations exceeding 1,000 mg/day showed superior effectiveness (Liu et al., 2025, Front Nutr).

The mechanism is well-characterized: 3nB and related phthalides act as calcium channel antagonists in vascular smooth muscle cells, reducing intracellular calcium and thereby lowering vascular tone. This is pharmacologically similar to the mechanism of calcium-channel-blocking antihypertensives, but at magnitudes appropriate to a dietary exposure rather than a drug dose.

Apigenin: Anti-inflammatory Mechanisms in Human Cells

Beyond neuroprotection, apigenin inhibits multiple inflammatory signaling nodes relevant to cardiovascular and metabolic aging. In human umbilical vein endothelial cell (HUVEC) models, apigenin at physiological concentrations profoundly reduced TNF-alpha-induced adhesion of monocytes to the endothelium — a key early step in atherosclerotic plaque formation. It achieved this by suppressing TNF-alpha-induced upregulation of VCAM-1, ICAM-1, and E-selectin mRNA, and by attenuating COX-2 expression and nitric oxide overproduction in LPS-stimulated macrophages (Lee et al., 2007, Arch Pharm Res).

The gut microbiota converts dietary apigenin glycosides (the form found in celery) to free apigenin, which is then absorbed. This means the bioavailability of celery's apigenin depends partly on microbiome composition — another argument for a fiber-rich dietary pattern that supports diverse intestinal bacteria.

Celery as a Dietary Nitrate Source

Celery's antihypertensive profile is not solely attributable to phthalides. The stalks contain more than 250 mg/100 g fresh weight of inorganic nitrate — a concentration placing celery among the higher-nitrate common vegetables. Dietary nitrate follows a well-characterized reduction pathway: nitrate → nitrite → nitric oxide (NO), with the salivary bacteria responsible for the nitrate-to-nitrite conversion and gastric acid completing the reaction to NO. Nitric oxide relaxes vascular smooth muscle through cGMP signaling, independent of the phthalide calcium-channel mechanism, meaning celery operates through two distinct antihypertensive pathways simultaneously.

A large Danish prospective cohort study (Diet, Cancer, and Health Study, PMID 33884541) quantified the population-level relevance. Participants in the highest quintile of vegetable nitrate intake showed systolic BP 2.58 mmHg lower and diastolic BP 1.38 mmHg lower than those in the lowest quintile. Moderate vegetable nitrate intake (~60 mg/day, equivalent to roughly one stalk of celery) was associated with 15% lower incident cardiovascular disease risk; the relationship plateaued at this threshold with no additional benefit at higher intakes. Importantly, the BP difference mediated only 22% of the CVD risk reduction, indicating that nitrate's vascular benefits extend beyond blood pressure per se — likely through NO-dependent improvements in endothelial function and platelet reactivity (Bondonno et al., 2021, Eur J Epidemiol). Celery ranked third among all vegetable contributors to dietary nitrate in that cohort (10% of total), after lettuce (41%) and potato (22%).

Apigenin and Dietary Flavone Intake: Mortality Data

Most evidence for apigenin's longevity relevance comes from mechanistic or in vitro studies. A 2024 prospective cohort study in hypertensive adults (NHANES-linked, n = 3,685) introduced population-level mortality data. Among 29 individual flavonoid compounds analyzed, apigenin intake was linked to decreased all-cause mortality. For the flavone subclass overall, the study found a dose-dependent linear association with all-cause mortality; the HR for extreme intake quartiles was 0.72 (95% CI 0.51–1.03), directionally significant if not reaching conventional thresholds in the fully adjusted model (Wang et al., 2024, Nutrients). The population studied — adults with diagnosed hypertension — is the group in which celery's anti-inflammatory and antihypertensive flavonoids would be expected to have the highest clinical relevance.

The implication for celery specifically: regular consumption of the leaves and stalk (especially the leaves, which concentrate apigenin at higher levels than the stalk) contributes to the total dietary flavone pool. No study has examined celery as an isolated food source in mortality cohorts, but celery is one of the primary dietary sources of apigenin in populations studied by food-frequency questionnaire.

Celery Leaves vs. Stalks

The leaves are consistently higher in apigenin, luteolin, and other flavonoids than the pale stalks. Using the leaves as a garnish or in salads, rather than discarding them, meaningfully increases the bioactive payload. The stalks contribute primarily 3nB, potassium (260 mg/100 g), and dietary fiber; the leaves add concentrated flavone content. Vitamin K1 (29.3 mcg/100 g) is distributed across both and is fat-soluble, so absorption is enhanced with an oil-based dressing or cooking fat.

How to Use It

Use as the aromatic base of soups, stews, and braises alongside onion and carrot. The Longevity Diet tomato soup uses 1 medium stalk per serving. Celery leaves contain higher apigenin concentrations than the stalk -- use them in salads and as a garnish rather than discarding.

What to Pair It With

Flavor Profile

Mildly bitter, herbaceous, and slightly salty. Aroma is herbal and grassy with distinctive anise-like phthalide notes. Texture is crunchy and fibrous. The leaves are more bitter and aromatic than the stalk, with higher flavonoid content.

The Science

• Alobaidi et al., 2024, Int J Food Sci: Narrative review confirming celery's antihypertensive mechanisms -- phthalides including 3nB inhibit calcium uptake in vascular smooth muscle, producing clinically meaningful BP reductions.
• Balez et al., 2016, Sci Rep: Apigenin protected iPSC-derived human neurons from inflammation, excitability dysregulation, and apoptosis in a model of Alzheimer's disease.
• Li et al., 2019, Mol Med Rep: Celery seed extract reduced serum uric acid and alleviated gout-related inflammation in rodent models.
• Shayani Rad et al., 2022, Phytother Res: Triple-blind crossover RCT in 52 hypertensive patients — celery seed extract (1.34 g/day, 4 weeks) reduced systolic BP by 11.2 mmHg and diastolic BP by 8.0 mmHg (p < 0.001 both).
• Liu et al., 2025, Front Nutr: Meta-analysis of 10 RCTs (n = 511) — celery supplementation significantly reduced systolic BP (SMD −1.0), diastolic BP (SMD −0.93), fasting glucose (SMD −0.80), and triglycerides (SMD −1.18).
• Lee et al., 2007, Arch Pharm Res: Apigenin suppressed TNF-alpha-induced monocyte adhesion to endothelial cells and downregulated VCAM-1, ICAM-1, and E-selectin — key early steps in atherosclerotic plaque initiation.
• Bondonno et al., 2021, Eur J Epidemiol: Large Danish prospective cohort — highest vegetable nitrate intake quintile showed 2.58 mmHg lower systolic and 1.38 mmHg lower diastolic BP; moderate intake (~60 mg/day nitrate) associated with 15% lower CVD risk; celery contributed 10% of dietary nitrate.
• Wang et al., 2024, Nutrients: Prospective cohort in hypertensive adults — apigenin intake linked to decreased all-cause mortality; flavone subclass showed linear association with all-cause mortality (HR 0.72 for extreme quartiles, 95% CI 0.51–1.03).

References

1. Alobaidi S, Gali Marei AS, Jassim AH. Antihypertensive property of celery: a narrative review on current knowledge. Int J Food Sci. 2024;2024:5580670. PMID: 38505582. doi:10.1155/2024/5580670
2. Balez R, Steiner N, Engel M, et al. Neuroprotective effects of apigenin against inflammation, neuronal excitability and apoptosis in an induced pluripotent stem cell model of Alzheimer's disease. Sci Rep. 2016;6:31450. PMID: 27514990. doi:10.1038/srep31450
3. Li S, Zhao M, Zhou Y, et al. Anti-gouty arthritis and anti-hyperuricemia properties of celery seed extracts in rodent models. Mol Med Rep. 2019;20(5):4623-4633. PMID: 31702020. doi:10.3892/mmr.2019.10708
4. Shayani Rad M, Moohebati M, Mohajeri SA. Effect of celery (Apium graveolens) seed extract on hypertension: a randomized, triple-blind, placebo-controlled, cross-over, clinical trial. Phytother Res. 2022;36(7):2909-2920. PMID: 35624525. doi:10.1002/ptr.7476
5. Liu D, Zhao H, Xu H, Hu J. Effects of celery (Apium graveolens) on blood pressure, glycemic and lipid profile in adults: a systematic review and meta-analysis of randomized controlled trials. Front Nutr. 2025. PMID: 40765738.
6. Lee JH, Zhou HY, Cho SY, Kim YS, Lee YS, Jeong CS. Anti-inflammatory mechanisms of apigenin: inhibition of cyclooxygenase-2 expression, adhesion of monocytes to human umbilical vein endothelial cells, and expression of cellular adhesion molecules. Arch Pharm Res. 2007;30(10):1318-1327. PMID: 18038911. doi:10.1007/BF02980271
7. Bondonno CP, Dalgaard F, Blekkenhorst LC, et al. Vegetable nitrate intake, blood pressure and incident cardiovascular disease: Danish Diet, Cancer, and Health Study. Eur J Epidemiol. 2021;36(8):813-825. PMID: 33884541. doi:10.1007/s10654-021-00772-0
8. Wang K, Lu T, Yang R, Zhou S. Associations of Flavonoid Intakes with Mortality among Populations with Hypertension: A Prospective Cohort Study. Nutrients. 2024;16(10):1481. PMID: 38794772. doi:10.3390/nu16101481

Key Nutrients