Celery Juice: 8 Benefits and Potential Side Effects | Signos

In today's fast-paced world, it can be challenging to eat a balanced diet. A poor diet may lead to unwanted weight gain, fatigue, digestive problems, and even chronic diseases like diabetes and heart disease.

Celery juice has gained popularity recently as a powerful health elixir that can provide numerous benefits to the body. In this article, we will explore how celery juice can be potentially beneficial for your health, including its effects on digestion, inflammation, immunity, and weight.

What is Celery Juice?

Celery stalk is a vegetable in the same family as carrots and parsley and has been a staple in Mediterranean cuisine for centuries. 

Celery juice is a nutrient-dense, refreshing beverage made by blending fresh celery stalks with water and straining the mixture to remove any pulp or fiber. It may also be made using a juicer. 

The process of juicing celery dates back to ancient times, when it was used for its medicinal properties. Today, celery juice is popular in the health and wellness space for its supposed health benefits.

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Celery Juice Nutrition Facts

Celery juice is low in calories and high in several essential vitamins and minerals, including vitamin K, potassium, zinc, copper, folate, and other B vitamins.

It also has a low glycemic index, which means it has a minimal impact on blood sugar levels, making it a great option for those who are trying to manage their blood sugar. 

Celery juice also contains antioxidants, anti-inflammatory compounds, and phytonutrients, which have been linked to several health benefits.

An 8-oz serving of celery juice provides:¹

• 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

Is Celery a Superfood?

Celery is considered a superfood due to its health-promoting effects. Celery contains antioxidants essential for protecting our cells from damage caused by free radicals. They also contain anti-inflammatory compounds, such as polyphenols and flavonoids, which have been shown to help reduce inflammation in the body. Celery is an excellent source of fiber, which can help promote a healthy digestive system, lower cholesterol levels, and even help with weight loss. 

Celery Juice and its Acclaimed Popularity

Thanks to social media influencers and celebrities who have touted its positive effects on overall health, celery juice has become more widely used to support physical and mental well-being. However, many of these claims were based on anecdotal evidence, with some people claiming that drinking celery juice helped them lose weight, reduce bloating, and improve digestion.

One reason celery juice is popular in the weight loss industry is its low-calorie content. One cup (8 oz) of celery juice contains only about 16 calories, making it a low-calorie beverage option that may increase fullness and help with weight loss efforts. 

There is limited research that supports claims made about celery juice. While celery juice contains various nutrients and compounds that may offer health benefits, more research is needed to confirm its effectiveness for weight loss and other health concerns.

In addition to weight loss, some claim celery juice can reduce inflammation, boost immunity, and improve skin health. There have also been claims that drinking celery juice might help with acid reflux, migraines, and autoimmune disorders. However, these claims are based on personal experience and have not been scientifically proven.

Celery Juice Cleanses: Are They Safe?

Celery juice detox cleanses involve drinking only fresh celery juice for several days in a row. The idea behind the cleanse is that they help the body eliminate toxins, reduce inflammation, and promote weight loss.

There is no scientific evidence to support that celery juice cleanses detoxify the body. In fact, your liver and kidneys are your body’s natural detoxification system and work to eliminate toxins from the body. While certain celery juice may contain nutrients that support these systems, there is no evidence to suggest that drinking large quantities of celery juice is necessary or effective for detoxification.

Celery juice detox cleanses are generally not recommended by nutrition professionals and can often be unsafe. A celery juice cleanse creates an extreme calorie deficit and does not provide enough energy for the body to function properly. Extreme calorie restrictions or cleanses are not sustainable ways to achieve weight loss.  

The results of celery juice detox cleanses are also exaggerated. While some people may experience temporary weight loss or other improvements in health, these results are often short-lived and can be attributed to things other than the celery juice itself, like reduced calorie intake.

What Do Science & Experts Have to Say?

Research supports consuming a wide variety of fruits and vegetables to promote health. However, there isn’t much research that exists to support the effectiveness of celery juice. Health benefits promoted in the media (i.e, improved skin health, better digestion, reduced blood sugar, and alleviating chronic pain) have not been studied.

An animal study performed in mice found that fermented celery juice has some positive effects on obesity-related metabolic disorders. However, commercial celery juice is not fermented, and the results of animal studies are not always applicable to humans.²

Some studies have examined whether celery leaf extract promotes heart health or improves insulin levels. But again, concentrated celery extract in capsule form is not the same as the celery juice you’d get at the store or make yourself.^3,4

Celery does contain some phytochemicals that may have antioxidant, anti-inflammatory, and anti-cancer properties; however, more research is needed to support this. 

"There is no evidence that drinking celery juice, or any juice, has any detoxing or cleansing benefits," says Kristen Carli, registered dietitian and owner of Camelback Nutrition & Wellness.

Is Celery Juice Good For You? 8 Ways It Can Benefit Your Health

Celery juice is believed to offer a range of health benefits, from improving digestion and reducing inflammation to promoting healthy skin and supporting mental health. In this section, we will explore how celery juice might benefit your health. 

Contains a great number of antioxidants

Celery juice is rich in antioxidants, compounds that help protect cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to aging, inflammation, and developing diseases like cancer.⁴

Research suggests that celery juice contains various antioxidants, including flavonoids like apigenin, luteolin, and quercetin, as well as phenolic acids like caffeic acid and ferulic acid. These antioxidants have been shown to have anti-inflammatory and anti-cancer properties, as well as other health benefits.^5,6

May help relieve inflammation

Celery juice contains plant compounds called phytonutrients, which may reduce inflammation.⁸

These phytonutrients act as antioxidants and help reduce oxidative stress. Oxidative stress occurs when unstable molecules called free radicals accumulate in your body.⁹

Diets that are rich in antioxidants are linked to lower rates of chronic ailments, including heart disease, diabetes, obesity, and certain cancers.¹⁰

Promotes digestion

The plant compounds and fiber in celery may promote digestive health. 

Celery juice contains luteolin and pyrroloquinoline quinone (PQQ), two plant compounds scientists believe may reduce inflammation in your gut.

To date, there is not enough evidence on luteolin, PQQ, or other compounds found in celery juice to determine how they may affect the gut. Research in humans is needed before making definitive conclusions.

Whether celery juice can positively affect your gut health depends on how it’s made. Usually, fiber is strained out of the juice. Strained juice is less beneficial to your digestive health because fiber is the main component in celery that supports gut health.¹¹

To promote gut health, it may be best not to strain your juice.

Is rich in vitamins and minerals

Celery juice is a nutrient-dense, low-calorie food high in several essential vitamins and minerals, including vitamin K, potassium, zinc, copper, folate, and other B vitamins. This is one of the main reasons for its superfood reputation.

May support healthy skin

Though many people swear that celery juice can cure acne, no studies have proven it works for this purpose.

Acne is an inflammatory skin condition that leads to blocked pores. Its main causes include age, genetics, hormones, diet, and certain bacterial strains of Cutibacterium acnes (C. acnes).¹²

There’s no evidence that drinking celery juice gets rid of acne. However, it's low sugar and high antioxidant content may help improve acne symptoms.

Other possible benefits for skin health include increased hydration. Celery juice is made up of mostly water, so it may help hydrate your skin.

Drinking enough fluids throughout the day helps maintain hydration levels to help your skin cells keep their structure and function. When dehydrated, your skin may start to look dull, enhancing fine lines and wrinkles.^13,14

Additionally, celery is full of nutrients that support skin health, such as fiber, magnesium, zinc, and vitamins A, B, C, and K. For instance, vitamin C plays a key role in collagen synthesis while zinc is important for wound healing. Its antioxidant content may also protect your skin and allow it to rejuvenate faster and more effectively.¹⁵

May improve cognition and prevent memory loss

The antioxidants and phytochemicals contained in celery juice may positively impact brain health and memory. A systematic review of research examined the effects of antioxidant-rich plant foods on cognition. Results across 31 studies showed some improvement in cognition in young, adult, and older adults, whether they were healthy, affected by mild cognitive impairment, or had dementia.¹⁶

Low sugar content

Celery juice is a healthier option than sugary beverages. An 8-oz serving contains just 5 grams of naturally occurring sugar.¹

Other sugar-sweetened beverages like soda, energy drinks, and specialty coffees make up about 50% of added sugar in the U.S. diet. Depending on how much you drink, these beverages can easily add 500 calories to your daily intake.¹⁷

Choosing beverages that are low in sugar, like celery juice, may reduce your overall sugar and calorie intake, plus help keep blood sugar levels more stable. 

May regulate blood pressure

According to some research, celery juice has been shown to have potential blood pressure-lowering effects. Evidence suggests that celery may have a beneficial effect on blood pressure and could be a useful addition to the diets of people looking to manage hypertension.^18,19

However, the sodium content in celery juice may have the opposite effect.

Potential Side Effects of Celery Juice

Sodium content

Although consuming celery juice may have some health benefits, there are some downsides you may want to consider.

Celery juice is high in sodium. One 8-oz serving of celery juice contains 240 mg of sodium. Most adults should consume 2300 mg of sodium or less, so consuming 1-2 glasses of celery juice can notably contribute to this intake.^1,20

Low in fiber

Most celery juice is strained to remove its fiber.

Straining may yield more vitamins per cup, but fiber is a healthy nutrient that helps you feel full. Without fiber, your body digests the juice quickly, which can make you feel hungry soon after drinking it. 

Drinking celery juice instead of eating a fiber-rich breakfast may leave you feeling hungry and cause you to eat more later in the day.

Fiber is also linked to many health benefits, including weight maintenance, gut health, lower cholesterol, and lower blood sugar levels.¹¹

May cause skin sensitivity

Celery contains psoralens, a chemical compound that can cause the skin to be more sensitive to sunlight. This sensitivity, called photosensitivity, can cause skin rash, blistering, and even second-degree burns if the skin is exposed to sunlight or UV rays after consuming large amounts of celery or celery juice.²¹

While psoralens are generally considered safe in small amounts, some people may be more sensitive to them than others, leading to adverse reactions. People who are taking certain medications may also be more sensitive to psoralens. If you take prescription medications, consult your doctor before consuming large amounts of celery or celery juice. 

Who Shouldn’t Drink Celery Juice

People who suffer from digestive issues like IBS or other conditions may want to avoid celery juice as it contains a type of starch that ferments in the gut and can cause unpleasant digestive symptoms, including stomach pain, gas, and bloating.²²

If you have heart disease or high blood pressure and have been told to follow a low-sodium diet, keep in mind that celery juice contains sodium.¹

Some suggest that celery juice may cause uterine contractions, leading to miscarriage, so pregnant people should not drink celery juice.²³

If you’re taking prescription medications, you should check with your doctor to see if it’s safe for you to drink celery juice. Some medications, including sedatives, thyroid medications, and those that control bleeding, clotting, or blood pressure, may interact with celery juice.

Juicing vs. Celery Stalks: Which is Best?

Drinking celery juice and eating celery stalks have their benefits, but which one is "best" depends on your preference and what benefits you hope to gain. The juicing process removes the fiber from celery, making it easier for the body to digest and absorb a concentrated dose of nutrients. However, the fiber removed from the juice is a beneficial nutrient that supports digestive health, healthy cholesterol levels, and balanced blood sugar. 

Eating celery stalks provides fiber along with other nutrients. Including fiber can provide multiple health benefits, including making you feel full and satisfied for longer. Eating celery can also be a sustainable and cost-effective option, as it doesn't require any special equipment or produce any waste.

Drinking celery juice and eating celery stalks can both be beneficial for health. However, celery juice should not be viewed as a cure-all or replacement for a balanced diet. Instead, it should be an addition to a healthy lifestyle. One that includes eating a diet consisting of mostly whole foods, regular exercise, quality sleep, and stress management. 

An Easy Celery Juice Recipe to Make at Home

If you want to try celery juice, it’s easy to make at home.

If you have a juicer, this is the easiest way to make it. Thoroughly wash three to four celery stalks and run them through the juicer. You can drink the juice with ice cubes if you prefer.

You can also make celery juice without a juicer. First, cut three to four washed celery stalks and blend them until smooth. Next, 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 choose to keep some fiber in the drink.

To add more flavor to your juice, add green apples, ginger, cucumber, fresh mint, or lemon juice.

You can also buy celery juice from many grocery stores. Look for varieties without added sugar.

It’s best to drink this juice with a meal full of fiber, healthy fats, and protein to keep you feeling full and satisfied. Celery juice should not be used as a meal replacement. 

How to Choose the Best Celery

There are a few things to consider when shopping for celery at the grocery store. To ensure you're selecting the freshest and highest quality option:

1. Look for celery with firm and crisp stalks. Avoid stalks that are limp or rubbery.
2. Choose celery that has bright, vibrant green leaves. Avoid stalks with yellow or brown leaves, as this can indicate that the celery is old or has been stored improperly.
3. Check the celery for any signs of damage or bruising, which can indicate that it has been mishandled or is past its prime.
4. Consider the size of the celery stalks. Smaller stalks are generally more tender and flavorful, while larger stalks may be more fibrous.

The above tips will help you select the freshest and most nutrient-dense celery for your juice.

Tips to Store Celery Juice Safely 

You should drink freshly juiced celery within 24 hours of making it to ensure maximum freshness and nutrients. If you need to store your celery juice for longer than 24 hours, here are some tips for doing it safely in a way that prevents the growth of harmful bacteria and preserves nutrients:

1. If you need to store celery juice for longer than 24 hours, transfer it to an airtight container and refrigerate it immediately. When stored properly, freshly made celery juice can last one to two days.

2. When storing celery stalks, cut off the base of the stalks and remove any damaged leaves before storing them in the refrigerator. Place the celery stalks in a plastic bag or wrap them in a damp paper towel to help retain moisture.

3. Store celery in the crisper drawer of your refrigerator, which helps regulate the temperature and humidity.

4. Keep celery and celery juice away from raw meat, poultry, or other foods that could potentially contaminate it with harmful bacteria.

FAQs Around Celery Juice

How do I make celery juice?

Ingredients

1 large bunch of celery

Directions

Rinse the celery and run it through a juicer. Drink immediately for best results.

Alternatively, chop the celery and blend it in a high-speed blender until smooth. Strain well and drink immediately.

How often can I drink celery juice?

Celery juice can be consumed daily. You’ll get the maximum benefits of drinking celery juice by drinking it each day.

When is the best time to drink celery juice?

Many suggest drinking celery juice on an empty stomach first thing in the morning. If you are unable to drink it first thing in the morning, 30-60 minutes before or after a meal is the next best option. However, there is no research that suggests there is a specific time when consuming celery juice would be most beneficial.

Is it okay to make celery juice the night before?

While most suggest drinking the juice immediately after juicing, making it the night before is okay. You should drink your celery juice within two days of making it. Always use an airtight container, like a mason jar, to keep your celery juice fresh in the fridge.

Learn More About Healthy Nutrition with Signos’ Expert Advice

Signos is a great resource for expert advice on nutrition and healthy eating. Signos has a team of registered dietitians who compile evidence-based nutrition information to help you improve your health and wellness. Check out the resources here.

Signos CGM empowers you to improve your health by keeping track of your diet, exercise, sleep habits, and blood sugar. Knowledge is power, and a CGM can give you specific information about how your habits affect your health. 

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