Celery
3-n-Butylphthalide — the strongest blood pressure compound in any vegetable.
Celery (Apium graveolens) contains 3-n-butylphthalide (3nB) — a phthalide compound unique to celery with the strongest blood-pressure-lowering evidence of any single vegetable compound. 4 stalks daily (equivalent to a typical juice portion) achieves clinically meaningful BP reduction.
Good for
- Hydration
- Healthy blood pressure
- Inflammation
Watch for
- Already low blood pressure
Blood pressure reduction
3-n-Butylphthalide (3nB)3nB relaxes arterial smooth muscle and reduces stress hormones (catecholamines) that cause vasoconstriction. Human studies show 4–8 mmHg systolic reduction with daily consumption of 4 stalks.
Natural electrolyte balance
Sodium, Potassium, MagnesiumCelery contains a unique sodium-potassium ratio that naturally rehydrates without the sugar of sports drinks. Used by athletes as a post-workout electrolyte replacement.
| Nutrient | Amount |
|---|---|
| Energy | 16 kcal |
| Vitamin K | 29.3μg |
| Folate | 36μg |
| Potassium | 260mg |
| Sodium | 80mg (natural) |
| 3nB | Present in stalks and seeds |
The blood pressure effect of celery was first investigated when Dr. William Elliott at the University of Chicago studied a patient who normalised his blood pressure by eating 1/4 pound of celery daily. The active compound 3nB was subsequently isolated and patented. Unlike many natural BP compounds, celery's effect has been replicated in multiple human studies.
- Tsi D & Tan BK (1996). Cardiovascular pharmacology of 3-n-butylphthalide in spontaneously hypertensive rats. Phytother Res.
- Market
- Bowenpally market, Hyderabad
- Distance
- 12km
- Restocked
- Every 2 days
- Freshness
- Pressed within 24 hours of purchase
- Notes
- Use stalks including leaves — 3nB is concentrated in the leaves. Avoid yellowing celery — flavour and potency degrade rapidly.
Do
- Include the leafy tops — highest 3nB concentration is in the leaves
- Excellent as a post-workout electrolyte base
Don't
- Don't use if on blood thinners — vitamin K content is significant
- Don't expect immediate BP results — consistent daily consumption for 2+ weeks needed
Ancient Greeks used celery seeds as medicine, not the stalk — the medicinal use of celery stalks is relatively modern. The ancient Olympic athletes were crowned with celery garlands, not laurel, in the Nemean Games. Celery was so medicinally important in ancient medicine that its Latin name Apium appears in medical texts dating to 30 BCE.
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