At first glance, celery isn’t the flashiest of vegetables. It’s simple, hydrating, and has a satisfying crunch. But are there additional health benefits in juice form?
advertisement
Cleveland Clinic is a nonprofit academic medical center. Advertising on our site helps support our mission. We do not endorse any non-Cleveland Clinic products or services. policy
Similar to other juice trends you may have heard of, celery juice has been praised on blogs and social media as a drink that helps rid the body of toxins. But while the unassuming green stalk certainly has its benefits, it’s not a miracle drug, nor is it a medicine.
Celery juice isn’t unhealthy, but it won’t reverse your unhealthy eating habits or solve all your health problems in one bite. Registered dietitian Amber Sommer, RD, LD, explains what you need to know about celery juice.
Benefits of celery juice
Don’t get me wrong. Celery is amazing. Celery is packed with nutrients your body needs to stay healthy. As long as you drink pure celery juice and avoid commercial juices loaded with extra additives and sugar, you’re getting a lot of good stuff.
Some of the health benefits of celery and celery juice include:
high nutritional value
Whether you dip it in your ranch or pack it in your kids’ lunchboxes, celery is one of those simple, healthy vegetables that never goes out of style. You may be surprised at how much nutritional value this simple vegetable contains. And many of those benefits are reflected in the form of juice.
One 10 oz serving of celery juice contains:
- 50 calories.
- 2 grams protein.
- 9 grams of carbohydrates.
- 0.5 grams of fat.
- 5 grams of dietary fiber.
- 4 grams of sugar.
It’s also a good source of vitamins and minerals. One serving of celery juice can provide the following benefits:
- 90 micrograms of vitamin K (75% of your daily vitamin K intake).
- 110 micrograms of folic acid, or vitamin B9 (27% of the DV).
- Potassium 781 milligrams (17% of DV).
- Vitamin C 10 mg (11% of DV).
anti-inflammatory properties
Celery contains certain substances such as flavonoids that reduce inflammation in the body. Flavonoids act like a shield, protecting cells from the damage caused by inflammation. Additionally, celery is rich in vitamin C, which has antioxidant properties. Antioxidants help keep your body strong and fight harmful substances.
helps lower blood pressure
Including celery in your diet in the form of juice or stalks may also benefit your heart health. Celery contains phthalides, a phytochemical that relaxes the muscles in blood vessel walls and lowers blood pressure.
But celery alone can’t do this. After all, celery is just one vegetable. For optimal heart health, you should also consume the other fruits, vegetables, and proteins that are part of the DASH diet.
hydration
Drinking plenty of water is one of the best things you can do for your overall health. However, there are some foods that can help you stay hydrated, and celery is one of them. Celery is mostly water, so you can stay hydrated even during your snack break. This also helps the digestive system, kidneys, and skin.
What is a celery juice cleanse?
You may have heard about the benefits of a celery juice cleanse. The idea behind this is to eliminate toxins from your body by eliminating solid foods and certain types of foods.
What does that mean exactly? Basically, I drink a lot of juice. But Sommer warns against this tactic. The biggest concern about the detox trend is that it is often used as a substitute for actual food. Research shows that detox cleanses are generally not recommended by medical professionals. A 2018 study also found that cleansing can lead to dietary restrictions.
“Doing a juice cleanse for one day may not be too harmful, but I don’t recommend doing a juice cleanse for several days at a time,” she says. “Juice alone cannot provide the daily nutrients your body needs, and when consumed over a long period of time, it can cause unwanted side effects such as fatigue, dehydration, headaches, and irritability.”
Sommer also adds that the healthiest way to consume celery juice is as a juice, rather than as a meal replacement.
“If anything, it can be a great supplement to an already balanced diet. You know you’re getting enough protein, fiber, healthy fats, and calories that your body needs.” she continues.
Disadvantages of celery juice
The only downside to celery juice is that it can strip away some of the goodness found in the celery stalks. Extracting the juice from celery removes much of the fiber, making you feel fuller, stabilizing blood sugar levels, and lowering cholesterol, among other benefits. In juice form, everything else is concentrated, including the sugar.
“Celery alone has significant nutritional benefits and is rich in vitamins, minerals, and antioxidants,” Sommer explains. “However, when consumed as a juice, your body loses the fiber it needs to stay full and support a healthy gut.”
Our bodies have a built-in detox machine called the liver. If you treat it right with a healthy diet, exercise, and a healthy weight, it will do the hard work of removing toxins from your body. Drinking juice will not magically improve or strengthen your symptoms.
Although celery juice is still low in calories and sugar, most commercial products mix it with other types of juice to mask the bitter taste. This adds even more calories and sugar. In some cases, vitamins and minerals may be added for extra “detox magic.” The problem is, there’s no evidence that these expensive juices do anything for your body.
Instead, Sommer recommends purchasing whole celery stalks. Next, add to your diet of whole foods that include fruits, vegetables, healthy fats, whole grains, and lean protein.
conclusion
Celery juice is gaining popularity for its potential health benefits, including its hydrating, nutrient-rich, and anti-inflammatory properties. Whether you like the refreshing taste or as part of a healthy routine, adding celery juice to your daily routine will help you reap the many benefits of celery.
However, celery juice should only be enjoyed as part of a balanced diet. Also, consult your health care provider for further guidance before making any changes to your diet.
