What is Celery Juice?
Celery juice is a drink made from fresh celery stalks that have been juiced or blended. It has become a popular health trend in recent times, with many people believing that it can provide numerous health benefits. Celery juice is often consumed on an empty stomach in the morning as part of a "cleanse." Many people claim that drinking celery juice regularly can help improve digestion, boost energy levels, and even cure certain diseases. While some of these claims are supported by scientific evidence, others are not.
Celery Juice Nutrition
Celery juice is packed with nutrients that can provide numerous health benefits. One cup (240 mL) of celery juice contains:
- Calories: 42.5
- Protein: 2 grams
- Carbs: 9.5 grams
- Sugar: 5 grams
- Calcium: 8% of the Daily Value (DV)
- Magnesium: 7% of the DV
- Phosphorus: 5% of the DV
- Potassium: 14% of the DV
- Sodium: 9% of the DV
- Vitamin A: 7% of the DV
- Vitamin C: 16% of the DV
- Vitamin K: 74% of the DV
Celery juice is also rich in many other nutrients, such as zinc, copper, folate, biotin, other B vitamins, and numerous antioxidants. Because most of the plant fiber is removed during the juicing process, celery juice packs more nutrients per serving than celery stalks.
Health Benefits of Celery Juice
Celery juice has numerous health benefits that can make it a great addition to your diet. Here are some of the key benefits of drinking celery juice:
Hydrating
Celery juice is mostly water, which makes it an excellent way to stay hydrated. Proper hydration is vital for your body, as it helps manage blood pressure, body temperature, brain function, nutrient delivery, waste excretion, and kidney health. Drinking celery juice regularly can help you meet your daily hydration needs and keep you feeling refreshed.
Low in Sugar
Celery juice is a low-sugar beverage, making it a healthier alternative to sugary drinks like soda and energy drinks. One cup of celery juice provides just 5 grams of naturally occurring sugar, whereas a can of soda can contain up to 40 grams of added sugar. Choosing low-sugar beverages like celery juice can help cut down on your overall sugar and calorie intake.
Anti-inflammatory Properties
Celery juice contains numerous antioxidants that can help reduce inflammation in your body. Inflammation is a natural response to injury or infection, but chronic inflammation can lead to many health problems, such as heart disease, diabetes, and cancer. Drinking celery juice regularly can help lower inflammation levels in your body and reduce the risk of chronic diseases.
Gut Health Properties
Celery juice may also provide several benefits for your gut health. It contains plant compounds like luteolin and pyrroloquinoline quinone (PQQ), which are believed to reduce inflammation in your gut. Luteolin is also found in many other fruits and vegetables, like broccoli, peppers, and spinach. PQQ-rich foods include green tea, papaya, and tofu. These compounds act as antioxidants and help reduce oxidative stress, which occurs when unstable molecules called free radicals accumulate in your body. Antioxidant-rich diets are linked to lower rates of chronic ailments, including heart disease, diabetes, obesity, and certain cancers. Celery juice also provides fermentable starches, which can promote healthy gut bacteria. However, people with sensitive digestive systems, such as those with irritable bowel syndrome (IBS), may not tolerate celery juice well due to its high content of fermentable starches.
Celery Juice Cleanses
Celery juice cleanses have become a popular health trend, with many people claiming that they can provide numerous health benefits. However, there is little scientific evidence to support these claims. Anthony William, a self-proclaimed health expert with no formal background in nutrition or medicine, popularized the celery juice cleanse. He claims that celery juice is a cure-all that can heal chronic illnesses due to its content of so-called "undiscovered cluster salts" that kill off harmful bacteria in your gut. However, no evidence supports the existence of these salts. Moreover, there's only limited research into celery juice's effects on acne, diabetes, liver disease, and weight loss. Celery juice does not detoxify your body, as another popular claim states. Your body has a natural detoxification system that includes the liver, kidneys, intestines, and lungs. You do not need to drink special beverages for detoxing. While some people may experience health benefits when following a celery juice "cleanse," this is likely due to broader lifestyle changes like limiting processed foods, drinking more fluids throughout the day, or exercising regularly.
Downsides
Celery juice can be nutritious, but it also has some downsides to consider. One cup of celery juice contains around 215 mg of sodium, which can contribute to your daily sodium intake. While some people may benefit from the low-fiber content of celery juice, others may feel hungry soon after drinking it. Fiber is a healthy nutrient that helps keep you full and is associated with many health benefits, such as weight maintenance, gut health, and reduced cholesterol and blood sugar levels. Celery juice may also cause stomach upset in those with IBS and sensitive digestive systems due to its high content of fermentable starches. Lastly, people taking certain medications should avoid celery juice, including sedatives, medications for thyroid function, and those that control bleeding, clotting, or blood pressure.
How to Make Celery Juice
Making celery juice is easy and straightforward. Here's how to make it:
- Wash 3–4 celery stalks and run them through a juicer.
- If preferred, add ice cubes for a refreshing drink.
- If you don't have a juicer, cut 3–4 washed celery stalks and blend them until smooth.
- Place a strainer or mesh cloth over a wide-rimmed jug, pour the liquid into the strainer, and press down to extract all the juice. You may also keep some fiber in the drink.
- For added flavor and nutrition, try adding green apples, fresh ginger, cucumber, fresh mint, or lemon juice.
- You can also buy celery juice at many grocery stores. Try to avoid those with added sugar or flavoring.
Who Should Drink Celery Juice?
Celery juice can be a great, refreshing drink to enjoy in moderation as part of a healthy diet. It's best to drink it with a meal full of fiber, healthy fats, and protein to keep you feeling full and satisfied. However, if you have digestive issues like IBS or other conditions, you may want to avoid celery juice due to its high content of fermentable starches. Pregnant women, especially those in early pregnancy, should also avoid celery juice, as there are speculations that the drink could cause uterine contractions that may lead to miscarriage. Lastly, people taking certain medications should avoid celery juice.
Conclusion
Celery juice is a refreshing and nutritious drink that can provide numerous health benefits. It's hydrating, low in sugar, and contains antioxidants that can help reduce inflammation in your body. Drinking celery juice regularly can also promote healthy gut bacteria and improve digestion. However, celery juice cleanses and claims that it can cure certain diseases are not supported by scientific evidence. Celery juice is not ideal for everyone, and people with digestive issues, certain medical conditions, or those taking certain medications should consult with a healthcare professional before adding celery juice to their regular morning ritual. Making celery juice at home is easy and straightforward, and you can enjoy it with a variety of other ingredients to boost its flavor and nutrition.