Scroll through your social media feed for even a few minutes and you’re likely to spot several influencers touting celery juice as the next big thing 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.
However, celery juice has only recently started to emerge in the health and fitness circuit, and thanks to the benefits of celery juice, it is already being 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 destined to disappear within a matter of months? Let’s take a closer look.
What Is Celery Juice?
Celery juice is a trendy new beverage made from the juice of celery stalks that has been steadily gaining popularity among health enthusiasts. 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 effortlessly. 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 shows 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.
Benefits of Celery Juice
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 manganese.
Celery juice that is made using about three stalks of celery contains approximately:
- 18 calories
- 32.2 micrograms vitamin K (40 percent DV)
- 39.6 micrograms folate (10 percent DV)
- 494 international units vitamin A (10 percent DV)
- 286 milligrams potassium (8 percent DV)
- 3.4 milligrams vitamin C (6 percent DV)
- 0.1 milligram manganese (6 percent DV)
- 44 milligrams calcium (4 percent DV)
- 0.1 milligram riboflavin (4 percent DV)
- 0.1 milligram vitamin B6 (4 percent DV)
In addition to the nutrients listed above, celery nutrition also contains a small amount of pantothenic acid, phosphorus and magnesium.
2. High in Antioxidants
Antioxidants are compounds that help fight disease-causing free radicals to protect cells against damage. Some research also indicates 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. According to an animal study published in the journal Molecules, celery juice was also able to prevent oxidative stress in rats treated with Doxorubicin, a type of chemotherapy drug, thanks in part to its antioxidant content.
3. May Help Reduce Inflammation
Studies show 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.
Although research is still limited on the anti-inflammatory effects of celery, one animal model conducted by the University of Salerno in Italy showed that apiin, a compound found in celery leaves, was effective at altering the activity of a specific enzyme to help decrease several markers of inflammation. Another in vitro study found that several components of celery exhibited anti-inflammatory effects by modifying the production of certain molecules involved in inflammation.
4. Supports Hydration
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 suggest that celery juice benefits heart health and could potentially help lower blood pressure.
One 2015 animal model published in the Avicenna Journal of Phytomedicine showed that celery leaf extract was effective at decreasing systolic blood pressure in mice. Not only that, but it was also able to improve other aspects of heart health and helped lower levels of triglycerides and “bad” LDL and VLDL cholesterol. Another study demonstrated that certain compounds extracted from celery had vasorelaxant properties, which could potentially help treat high blood pressure.
Celery Juice Recipe
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:
- Rinse off 3–4 stalks of celery, and use a knife to remove leaves from the stalks.
- Add stalks to a juicer to extract juice. Alternatively, add to a blender and use a strainer to remove pulp.
- 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.
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.