Celery juice is rich in many nutrients and has many potential health benefits, including anti-inflammatory and antioxidant properties.
Some research suggests it may be beneficial for conditions such as obesity, cancer, acne and thyroid problems. However, the evidence is lacking and more research is needed.
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1. Moisturizing
Celery is 95% water and is known for its high water content. Juicing just three medium-sized celery stalks yields almost 4 ounces (oz) of water. Adding other hydrating fruits, such as lemon or grapefruit, to celery juice can contribute to this moisturizing effect.
2. Low in Sugar
One cup of celery juice contains 3 grams (g) of natural sugar, unlike other sugary sports drinks, soft drinks or energy drinks, which account for more than one-third of the daily intake of added sugars.
At least one study has shown that celery’s low glycemic index positively affects blood sugar levels in older adults with prediabetes who regularly consume celery leaves.
3. Relieving Inflammation
Some research suggests that consuming a diet rich in flavonoids may help reduce the risk of heart and other chronic diseases by protecting against:
These compounds may also support overall skin health.
4. May Help Gut Health
Celery contains luteolin, a plant compound that studies suggest may help reduce overall inflammation in the gut. An animal study concluded that consuming probiotic-fermented celery juice led to a healthier gut bacterial environment. Probiotics are often highlighted for their properties that improve intestinal bacteria.
However, additional studies on the human gut microbiome are needed to confirm these findings.
5. May Prevent Cancer
The powerful antioxidants in celery help fight free radicals, which are harmful, natural compounds that form in the body as a result of exposure to environmental pollutants. High levels of free radicals lead to oxidative stress (an imbalance of beneficial antioxidants and free radicals). This damages cell DNA and increases the risk of developing conditions such as heart disease and cancer.
An animal research review found that luteolin may potentially stop and prevent the growth of certain types of cancer cells. Researchers suggest that the antioxidant does this by interfering with the development of blood vessels around cancer tumors. But more human studies are needed.
6. May Ease Allergies
Research suggests celery may be beneficial in protecting against allergies and inflammation. An animal study found that the compound luteolin can reduce inflammation in the airways and reduce responses to allergic asthma and allergic rhinitis. Although these results are promising, additional human studies are needed to confirm these potential benefits.
7. May Help Lower High Blood Pressure
Celery flavonoids and phthalides It may help blood vessels relax and lower blood pressure. They may also reduce blood vessel inflammation and induce nitric oxide to dilate blood vessels and improve blood flow.
One study found that celery juice lowered blood pressure levels in people with hypertension. Other preliminary results showed that celery leaf extract lowered blood pressure and cholesterol levels in animals with high blood pressure (hypertension).
8. May Protect Against Neurodegenerative Diseases
The antioxidant and anti-inflammatory properties of celery are likely beneficial in protecting against neurodegenerative diseases. These are conditions in which cells in the central nervous system do not function properly and eventually die. Antioxidants can prevent damage at the cellular level by neutralizing negative compounds that damage lipids, DNA cells, and proteins.
This may protect against neurodegenerative diseases such as Alzheimer’s or Parkinson’s disease. One study found that U.S. adults who consumed more flavonoids had a 19% lower risk of developing cognitive decline compared to those with limited flavonoid intake.
Celery Juice Nutrition
One glass of celery juice contains:
- Calorie:33
- Protein: 2 grams (g)
- carbohydrates: 7 grams
- Sugar: 3 grams
- Calcium: 94 milligrams (mg)
- Magnesium: 26mg
- Potassium: 614mg
- Sodium: 189mg
- vitamin K: 69mg
- folate: 85mg
Celery juice also offers smaller amounts of other vitamins and nutrients, such as vitamin A, vitamin B, vitamin C, phosphorus, zinc and copper.
When and How to Drink Celery Juice?
While there are some anecdotal claims to suggest that drinking celery juice on an empty stomach helps support the body’s detoxification process and provides other benefits, there is no scientific evidence to support this claim.
Since the main benefits of celery juice are its hydration and antioxidant effects, it probably won’t matter if you drink it on a full, partially full, or empty stomach. Try drinking celery juice at a time that suits your daily schedule to test what works best for you and your body.
Are Celery Juice Cleansers Safe?
Juice cleanses are a detox diet that some people use to support weight loss or help rid the body of toxins.
It’s worth noting that although they may help increase your intake of certain antioxidants, vitamins, and minerals, there is limited evidence on the potential benefits of juice cleanses and whether they support the body’s natural detox methods.
But consuming celery juice and a nutritious diet is probably safe for most healthy adults.
Disadvantages to Consider
Celery juice can be a healthy and nutritious option to include in your diet. But there are a few potential drawbacks you should be aware of, including:
- sodium level: Since one glass of celery juice can contain almost 200 mg of sodium, consuming it frequently may not be a healthy option for people who want to limit their daily sodium intake.
- Reduced fiber content: Juicing removes the pulp and fiber from the fruit or vegetable. For this reason, most celery juice is lower in fiber than raw celery. The lack of fiber (which helps you feel full) means celery juice is digested more quickly, potentially leaving you feeling hungrier immediately after drinking it.
- Blood sugar rises suddenly: Limiting your calorie intake and juicing celery to remove most of its fiber and sugar can cause headaches and spikes in blood sugar levels, which can leave you feeling tired and weak.
- Allergic reaction potential: Some people may be allergic to celery, usually due to cross-reactivity with pollen. Mild to moderate allergic reaction symptoms include itching and swelling of the mouth, lips, and throat following consumption. Celery allergy is not that common but can include serious symptoms such as anaphylaxis.
Is It Good For You?
Before adding celery juice to your regular diet, consult a healthcare professional to make sure this option is safe, especially if you have an underlying health condition.
Many healthy adults may consider trying celery juice as part of a balanced diet. But some people may want to reconsider celery juice, especially if they:
- If you have a digestive disorderDue to potential gastrointestinal side effects such as irritable bowel syndrome (IBS)
- If you are pregnant or breastfeedingto make sure it is safe for you, your fetus, or your baby.
- If you are taking certain prescription medicationsThere may be drug interactions
- If you have heart disease or high blood pressure due to celery’s higher sodium content
Summary
Celery juice is a hydrating, low-sugar juice that contains lots of antioxidants, vitamins and minerals. Some early research suggests it may support heart health, help maintain healthy blood pressure levels, prevent neurodegenerative disorders, and reduce inflammation. However, more scientific evidence is needed to verify these claims.
Before trying celery juice, consider consulting a healthcare professional and incorporating it into a nutritious diet rather than isolating it as part of a juice cleanse.