Celery Juice Benefits: Antioxidant Superfood Drink or All Hype?

Celery juice has become very popular in the nutrition world. Juicing fruits and vegetables (aka juice cleanse) is a practice that has been around for centuries, with some records indicating that pomegranates and figs were mashed into a juice and consumed as early as 150 B.C., and many now do the same with celery in order to take advantage of celery juice benefits.

Thanks to the benefits of celery, celery juice is hailed as a superfood on par with other ingredients like spirulina, wheatgrass and acai.

So what are the health benefits of drinking celery juice? Does it actually live up to the hype, or is it just another fad?

Let’s take a closer look at celery juice benefits, nutrition, how to make it and more.

What is celery juice?

Celery juice is a trendy beverage made from the juice of celery stalks, and it has been steadily gaining popularity among health enthusiasts over the decades. In fact, there are a slew of celery juice testimonials out there from proponents who claim that it can do everything from detoxify your body to shed extra pounds.

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On the other hand, critics of celery juice claim that it’s unlikely to have much impact and is little more than a hyped up health trend.

The truth is that celery juice can be beneficial and supply a steady stream of the antioxidants and micronutrients that your body needs for a very low amount of calories. Promising research also has shown that celery juice can help decrease inflammation, keep you well-hydrated and even reduce blood pressure.

However, that said, you shouldn’t expect celery juice to be a quick fix for better health, and it’s unlikely to be beneficial unless paired with a healthy, balanced diet rich in a variety of other fruits and vegetables.

Still, enjoying a cup or two per day can be a refreshing and delicious way to stay hydrated while also squeezing a few extra nutrients and antioxidants into your diet.

Nutrition facts

One cup of celery juice (about 236 grams) contains approximately:

• Calories: 33
• Total Carbohydrates: 7 g
• Fiber: 3.8 g
• Sugar: 3.2 g
• Total Fat: 0.4 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 0.1 g
• Protein: 1.6 g
• Sodium: 189 mg (8% DV*)
• Vitamin K: 69.1 mcg (58% DV)
• Folate: 85 mcg (21% DV)
• Potassium: 614 mg (13% DV)
• Vitamin C: 7.3 mg (8% DV)
• Calcium: 94.4 mg (7% DV)
• Magnesium: 26 mg (6% DV)
• Vitamin A: 51.9 mcg (6% DV)
• Phosphorus: 56.6 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

As you can see, celery juice can be considered a high-fiber food as well as a top vitamin K food.

Celery juice benefits

1. Rich in several nutrients

Celery juice is very nutrient-dense. It is also low in calories but high in several vitamins and minerals.

In particular, the celery juice nutrition profile offers a good amount of vitamin A, vitamin K and folate. It also contains an array of other key micronutrients as well, including potassium, vitamin C and magnesium.

2. High in antioxidants

Antioxidants are compounds that help fight disease-causing free radicals to protect cells against damage. Some research also has indicated that antioxidants may be crucial when it comes to health and disease and could aid in the prevention of chronic conditions, such as cancer and heart disease.

One of the top health benefits of celery juice is its antioxidant content. In fact, one review out of Iran actually found that celery is a good source of several powerful antioxidants, including kaempferol, caffeic acid, ferulic acid, luteolin and saponin.

3. May help reduce inflammation

Studies have shown that celery may contain several key compounds that can help decrease inflammation in the body. Not only can this potentially decrease symptoms of inflammatory conditions like rheumatoid arthritis and Crohn’s disease, but it could also help protect against chronic disease as well.

​While there is limited research directly examining the anti-inflammatory effects of celery juice in humans, a pilot randomized, double-blind, placebo-controlled clinical trial investigated the impact of celery powder supplementation on cardiometabolic factors in overweight or obese individuals with type 2 diabetes mellitus. In this study, participants consumed 750 milligrams per day of celery powder for 12 weeks.

The results indicated significant improvements in several metabolic parameters, including reductions in fasting blood sugar and insulin levels. These findings suggest that celery supplementation may have beneficial effects on inflammation-related metabolic markers in humans.​

Another in vitro study found that several components of celery exhibited anti-inflammatory effects by modifying the production of certain molecules involved in inflammation.

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4. Supports hydration

Celery is a top hydrating food, and celery juice benefits include its role as one of the best hydrating drinks.

Celery has a high water content and is actually composed of about 95 percent water by weight. Thanks to its water content, celery juice can help promote proper hydration, which is essential to overall health.

Not only is staying well-hydrated necessary for temperature regulation, waste excretion, digestion and nutrient absorption, but not meeting your daily fluid needs can take a toll on nearly every aspect of health, including physical performance, brain function, heart health and more.

5. Could decrease blood pressure

High blood pressure is a condition that occurs when the force of blood flowing through the body becomes too high. This puts extra strain on the heart muscle and increases the risk of heart disease and stroke.

Fortunately, some studies have suggested that celery juice benefits heart health and could potentially help lower blood pressure.

​While direct studies on celery juice’s impact on blood pressure in humans are limited, some research on celery seed extract provides insights into its potential antihypertensive effects.​ For example, a randomized, triple-blind, placebo-controlled, cross-over clinical trial examined the effects of celery seed extract (Apium graveolens) on hypertension.

In this study, 52 patients received 1.34 grams per day of celery seed extract over a four-week period. The results demonstrated significant reductions in blood pressure: Systolic blood pressure decreased from an average of 141.2 mmHg to 130.0 mmHg, and diastolic pressure dropped from 92.2 mmHg to 84.2 mmHg.

These findings suggest that celery seed extract may have beneficial effects on blood pressure regulation.

It’s important to note that while celery seed extract and celery juice both originate from the same plant, they differ in composition and concentration of active compounds. Therefore, further research is needed to determine if celery juice offers similar blood pressure-lowering benefits.​

6. Low in sugar

Not only is celery juice naturally low in sugar, but it turns out celery juice benefits blood sugar levels too. ​A human clinical study examining the effects of celery leaf extract on blood glucose levels in elderly prediabetic individuals provided insight into celery’s low sugar impact.

In this study, participants consumed 250 milligrams of celery leaf extract three times daily for 12 days. The results showed a significant decrease in both pre-prandial and post-prandial plasma glucose levels, without a significant increase in plasma insulin levels.

This suggests that celery’s low glycemic properties may contribute to improved blood sugar control without increasing insulin secretion.​

How to make celery juice

Although there are plenty of options for where to buy celery juice, it’s also easy to make at home for a fraction of the price. In fact, it just requires a few simple ingredients and can be prepared very quickly for a healthy drink on the go.

Here’s an easy method for how to make celery juice:

1. Rinse off 3-4 stalks of celery, and use a knife to remove leaves from the stalks.
2. Add stalks to a juicer to extract juice. Alternatively, add to a blender, and use a strainer to remove pulp.
3. Stir, and enjoy as is or with a few cubes of ice to keep it cold.

You can also get creative and combine your juice with other ingredients to give it a healthy twist. Try adding spinach, cucumber, pineapple, ginger and green apple to the mix to blend up a nutritious anti-inflammatory juice. Lemons, limes or mint leaves can also help spice up and boost the flavor of your drink.

While  you can enjoy celery juice at any time of day, many recommend drinking celery juice on an empty stomach first thing in the morning for a refreshing way to start off your day. However, celery juice can also be consumed before meals or throughout the day to support hydration.

Risks and side effects

Is it safe to drink celery juice every day? For most people, enjoying a glass or two of celery juice each day can be an easy way to take advantage of the many benefits of celery juice with minimal risk of side effects.

There are some people who may need to moderate their intake, however. For example, those with an allergy to celery should avoid celery juice as it may cause serious symptoms like itching, swelling and hives.

If you experience any of these side effects after consuming celery juice, discontinue use immediately and consult with your doctor.

Those taking anticoagulants like Warfarin or coumadin should also moderate their intake. This is because celery juice is high in vitamin K, a key nutrient that is involved in blood clotting.

Maintaining a consistent intake of vitamin K foods is important to maximize the effectiveness of these medications and prevent adverse effects on health.

Finally, drinking large amounts of celery juice may interact with medications used to lower blood pressure. Therefore, it’s best to talk to your doctor and keep consumption in moderation for best results.

Frequently asked questions

What is the benefit of drinking celery juice?

Celery juice is hydrating and packed with vitamins like vitamin K, vitamin C, potassium and folate. It’s believed to support digestion, reduce inflammation and promote overall gut health, among other celery juice benefits.

Is it safe to drink celery juice every day?

Yes, for most people, it’s safe in moderate amounts. However, drinking very large quantities could lead to too much sodium intake or digestive issues, like diarrhea.

Does celery juice flatten your stomach?

Not directly. Celery juice can help reduce bloating because of its natural diuretic properties, which might make your stomach look flatter, but it doesn’t specifically burn belly fat.

What should you not mix with celery juice?

For the best effect, it’s usually recommended to drink celery juice plain (no apple or other add-ins) because mixing it could change its chemical benefits, according to some proponents. However, many people like to mix other fruits and veggies with it.

Can I lose weight by drinking celery juice?

Celery juice alone won’t cause significant weight loss. It’s very low in calories and can be part of a healthy diet, but real weight loss happens when it’s combined with overall healthy eating and lifestyle changes.

Does celery juice clear your bowels?

Yes, it can help promote regular bowel movements because it’s high in water and contains fiber (if you don’t strain it). Some people report a laxative effect, among other celery juice benefits for the gut.

What happens when you drink celery juice on an empty stomach?

Drinking it on an empty stomach may enhance nutrient absorption and stimulate digestion, according to advocates. Some people also notice quicker bowel movements.

What is a celery juice cleanse?

A celery juice cleanse typically involves drinking only celery juice (sometimes along with small, clean meals) for several days to “detox” the body. However, it’s best to approach them cautiously.

Conclusion

• While celery juice is not a miracle cure, it offers several celery juice benefits when incorporated into a balanced diet.
• Rich in vitamins K and C, potassium, and antioxidants, celery juice benefits include the potential to aid in hydration, support digestion, and may help reduce inflammation and blood pressure.
• However, it’s important to consume it as part of a varied diet, as it lacks certain essential nutrients, like protein and fat.
• Individuals with specific health conditions or those on certain medications should consult their healthcare providers before making significant changes to their diets.
• Ultimately, celery juice can be a refreshing addition to your nutritional regimen, but it should complement, not replace, a comprehensive approach to health and wellness.