Celery Juice Benefits: Nutrients and Studies

Celery juice has gained popularity as a go-to health drink, noted for its potential benefits to overall well-being. Let’s examine celery juice benefits.

Aides digestion.
Reduce inflammation.
Rich in antioxidants.
Hydration
Cardiovascular support.
Skin health.
Cancer fighting properties.

This article will take a deep dive into all the benefits listed above. In addition, a nutrient breakdown for how many vitamins and minerals celery juice provides.

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Celery juice in glasses. — Celery juice in glasses

Nutritional Profile of Celery Juice

Celery juice is rich in various essential nutrients. The following table contains the number of nutrients in celery per one cup:

	Celery Juice, One Cup
Calories	33
Protein	1.63 g
Total Fat	0.40 g
Carbohydrates	7.01 g
Fiber	3.78 g
Sugar	3.16 g
Vitamin C	7.32 mg
Vitamin A	51.9 IU
Vitamin K	614 mg
Thiamin	0.05 mg
Riboflavin	0.14 mg
Niacin	0.76 mg
Folate	85 IU
Calcium	94.4 mg
Magnesium	26 mg
Phosphorus	57 mg
Potassium	614 mg
Zinc	0.31 mg
Copper	0.08 mg

Nutrients provided by celery juice per one cup.

Celery juice contains a good amount of vitamin K, which supports bone health and blood clotting. Just one cup of celery juice provides roughly 30% of the daily recommended intake.

It also contains vitamin C, an antioxidant that helps boost the immune system. A single serving can offer around 20% of the daily required vitamin C.

The juice is a great source of potassium, which is vital for heart and muscle function. One cup contains about 8% of the daily recommended amount.

Additionally, celery juice has small amounts of vitamin A and B vitamins. Though these exist in lower quantities, they still contribute to overall nutritional value.

Minerals like calcium, magnesium, and phosphorus are also present, enhancing its nutritional profile. They contribute to bone health and metabolic processes.

Moreover, celery juice is low in calories and sugar, making it a suitable option for those watching their caloric intake. Each cup consists of around 33 calories and minimal sugar content.

Nutrition-wise, celery juice offers a variety of essential micronutrients in a low-calorie package, making it a healthy addition to many diets.

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Health Benefits

Celery juice offers several noteworthy health benefits, from maintaining hydration to supporting heart health. Its properties may also enhance skin appearance and provide potential cancer-fighting elements.

Dr. Mike Varshavski explains the benefits of celery juice.

Hydration and Electrolyte Balance

Celery juice is rich in water content, making it an effective hydration source. It’s packed with essential electrolytes such as potassium and sodium, which are crucial for maintaining fluid balance in the body.

Consuming celery juice can help replenish electrolytes lost through sweat and physical activity. This helps prevent symptoms of dehydration like muscle cramps and fatigue. In addition, the natural sugars in celery provide energy without heavily impacting blood sugar levels.

Digestive Health and Detoxification

Celery juice contains natural fibers and compounds that aid digestion. Its high water content helps keep the digestive system hydrated, which can facilitate smoother bowel movements.

Celery also has diuretic properties that assist in eliminating toxins and waste from the body.

Certain compounds in celery like luteolin can help reduce stomach inflammation and improve gut health. This can relieve symptoms of indigestion, bloating, and discomfort, making it a beneficial addition to a daily diet.

Anti-Inflammatory Properties

Celery juice is noted for its anti-inflammatory properties, primarily due to the presence of antioxidants like flavonoids and polyphenols. These compounds help combat oxidative stress and reduce inflammation in the body.

Regular consumption may alleviate symptoms associated with chronic inflammatory conditions such as arthritis. This can improve joint mobility and reduce pain. It also contributes to overall health by lowering the risk of inflammation-related diseases.

Cardiovascular Support

The potassium in celery juice plays a key role in maintaining cardiovascular health by helping to regulate blood pressure levels. Its high fiber content can also lower cholesterol levels, which is essential for heart health.

Additionally, celery juice contains phthalides, which relax blood vessel walls and promote improved blood flow.

These combined effects make celery juice a natural choice for supporting a healthy heart and reducing the risk of cardiovascular diseases.

Skin Health Improvement

Drinking celery juice can benefit the skin due to its hydrating properties and nutrient content. Its antioxidants help combat free radicals that can cause skin damage.

Vitamins such as vitamin K and C in celery support skin health by promoting collagen production and protecting against sun damage.

Regular intake can improve skin texture, reduce acne, and provide a natural glow. This makes it a popular choice for those seeking healthier skin through natural means.

Cancer-Fighting Potential

Celery juice contains compounds like apigenin and luteolin that exhibit anti-cancer properties. These phytochemicals can inhibit the growth of cancer cells and induce apoptosis, or programmed cell death.

Research suggests that celery’s antioxidants may also help prevent the spread of cancerous cells. While more studies are needed, these properties indicate potential benefits in cancer prevention and treatment.

Drinking celery juice can be a proactive step in supporting cellular health.

Celery juice and celery. — Celery juice and celery Pin to Pinterest

Celery Juice in Diet

Celery juice can be seamlessly integrated into daily life, contributing to overall well-being. Timing and quantity are crucial for maximizing its benefits.

Incorporating Celery Juice into Your Routine

To incorporate celery juice into a diet, individuals can start with a small daily serving, gradually increasing as their body adjusts. Freshly juiced celery offers maximum benefits. Pre-made options can be convenient but may contain additives.

Consider using organic celery to avoid pesticides. Juicing at home ensures freshness and control over ingredients. Read further down to find out how to make it yourself.

Pairing celery juice with a balanced diet enhances its impact. Examples of pairings:

Breakfast: Celery juice with oatmeal.
Lunch: Celery juice with a light salad.
Dinner: Celery juice as a pre-meal drink.

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Potential Side Effects

Some people may experience various side effects from drinking celery juice. Although many find it beneficial, it’s essential to be aware of these potential issues.

Digestive Problems

Drinking large amounts of celery juice can lead to digestive problems like bloating, gas, and diarrhea. This is particularly common when first introducing the juice into the diet.

High Sodium Content

Celery juice contains a significant amount of sodium. Those on a low-sodium diet or with hypertension should be cautious, as excessive sodium intake can worsen these conditions.

Allergic Reactions

Some individuals may have allergic reactions to celery, such as itching, swelling, or difficulty breathing. If any of these symptoms occur, it is crucial to discontinue consumption immediately and seek medical advice.

Skin Sensitivity

Celery contains psoralens, compounds that can increase skin sensitivity to sunlight. This can lead to an increased risk of sunburn and photosensitivity reactions.

Medication Interference

Celery juice may interact with certain medications, particularly blood-thinning drugs. This is due to its high vitamin K content, which can affect how these medications work in the body.

Nutrient Imbalance

Relying too much on celery juice for nutrient intake can lead to an imbalance, as it lacks some essential vitamins and minerals. A well-rounded diet should be maintained to avoid deficiencies.

It’s important to consult with a healthcare provider before making significant changes to your diet, especially when considering the regular consumption of celery juice.

Preparation and Storage Tips

Preparation

To make celery juice, start by selecting fresh, organic celery. Rinse the stalks thoroughly under cold water to remove any dirt or pesticides.

Ingredients:

1 bunch of celery (about 9-10 stalks)
1 cup of water (optional)

Chop the celery into smaller pieces for easier blending or juicing. If using a blender, add water to help liquefy the mixture.

Juicing Method

Using a Juicer:

Feed celery stalks through the juicer.
Collect juice in a container.

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Blenders: Vitamix
- More Affordable: Ninja Blenders
Juicers: Breville

Using a Blender:

Place chopped celery in blender.
Add water if needed.
Blend until smooth.
Strain the mixture using a fine mesh sieve or cheesecloth to remove pulp.

Storage

Celery juice should be consumed immediately for maximum freshness and nutrient retention. If needed, store in an airtight container in the refrigerator.

Recommended Storage Time:

Up to 24 hours in the refrigerator.

Glass bottles or jars are preferable for storage, as they help preserve the quality of the juice better than plastic containers. Always shake well before drinking as natural separation may occur.

Extra Tips:

Use a mason jar with a tight lid.
Avoid adding ice directly to the juice as it can dilute the nutrients.

By following these tips, one can ensure they are getting the most out of their celery juice both in terms of taste and nutritional value.

Current Research and Perspectives

Recent studies have highlighted the potential health benefits of celery juice.

A 2019 study published in Phytotherapy Research indicated that celery extract can help reduce blood pressure. The results pointed to the presence of phthalides, which play a role in relaxing blood vessels.

Another study from 2020 investigated celery’s antioxidant properties. The researchers found that celery juice could reduce oxidative stress by neutralizing free radicals.

A study in 2013 ¹, people with high blood pressure were given celery seed extract (85% 3nB) for six weeks. Systolic and diastolic blood pressure decreased after three and six weeks of consumption.

The following table shows the BP measurements from start to finish:

BP at Start	BP at 3 wks.	BP at 6 wks.
139.4/85.4	134.8/80.9	131.6/76.9

Results of a BP study.

Several researchers have discussed the limitations of celery juice. For example, most studies have been conducted on animals or in vitro, making direct human applications uncertain.

Despite these findings, some experts argue more comprehensive studies are needed. Current research often lacks randomized controlled trials.

Additionally, consumer perspectives vary. Some claim dramatic health improvements, while others see no change.

In the scientific community, celery juice’s effects remain an active area of investigation. More peer-reviewed studies could provide deeper insights into its potential benefits and limitations.