Celery juice – produced by juicing or blending the stalks of the celery plant – is packed with valuable nutrients and can have a variety of beneficial effects on your body. Scientifically known as Apium graveolens, celery stalks are the most commonly eaten part, but the leaves are occasionally used as salad greens, and the seeds can be ground into a flavorful spice. Native to North Africa and areas of the Mediterranean, this is one of the most widely cultivated, grown and consumed vegetables in the world, and it can be used in countless dishes. It has a mild flavor, very few calories, and a high fiber content, which makes it a common dietary element in numerous cultures.
Celery juice has a unique nutritional profile that makes it an excellent choice for a vegetable juice. It contains vitamin C, calcium, and iron, as well as luteolin and apigenin, two powerful antioxidants, in addition to as coumarins and phthalides, While many people don’t take celery seriously as a vegetable, it can have a real impact on your overall health. There are few micronutrients in celery and only 80 calories in an entire cup. There is also about half of a gram of fiber in every stalk of celery, however, most of that fibrous material will be eliminated after juicing. Despite a narrow range of nutrients, this refreshing weight-loss juice is worth adding to your daily or weekly health regimen.
Serving Size : Nutrient Value Total lipid (fat) [g] 0.16 Carbohydrate, by difference [g] 4 Energy 18 Water [g] 94.11 Sugars, total including NLEA [g] 2.37 Fiber, total dietary [g] 1.6 Calcium, Ca [mg] 42 Iron, Fe [mg] 0.42 Magnesium, Mg [mg] 12 Phosphorus, P [mg] 25 Potassium, K [mg] 284 Sodium, Na [mg] 91 Zinc, Zn [mg] 0.14 Copper, Cu [mg] 0.04 Selenium, Se [µg] 1 Vitamin A, RAE [µg] 26 Carotene, beta [µg] 313 Vitamin E (alpha-tocopherol) [mg] 0.35 Lutein + zeaxanthin [µg] 329 Vitamin C, total ascorbic acid [mg] 6.1 Thiamin [mg] 0.02 Riboflavin [mg] 0.07 Niacin [mg] 0.37 Vitamin B-6 [mg] 0.09 Folate, total [µg] 33 Choline, total [mg] 7.9 Vitamin K (phylloquinone) [µg] 37.8 Folate, food [µg] 33 Folate, DFE [µg] 33 Fatty acids, total saturated [g] 0.04 14:0 [g] 0 16:0 [g] 0.04 18:0 [g] 0 18:1 [g] 0.03 18:2 [g] 0.08 16:1 [g] 0 Fatty acids, total monounsaturated [g] 0.03 Fatty acids, total polyunsaturated [g] 0.08 Sources include : USDA
Benefits of Celery Juice
The key health effects of celery juice are its ability to help stimulate the immune system, lower inflammation, prevent chronic disease, improve heart health, strengthen the bones, protect blood vessel integrity, aid sleep disorders, and improve the appearance of the skin.
Improves Heart Health
Some of the antioxidants found in celery juice are known as phthalides, which are linked to strengthening arterial walls and speeding repair within the cardiovascular system. This can reduce strain on the heart and lower your risk of heart attack or stroke. A study published in the Advanced Herbal Medicine journal by Iranian researchers demonstrates the important role of celery in preventing cardiovascular disease, lowering blood glucose and serum lipid, decreasing blood pressure, and strengthening the heart.
With a moderate amount of iron in celery, this vegetable juice can give the circulatory system a boost by increasing the production of red blood cells. This will improve oxygenation and resource delivery to different parts of the body, increasing overall metabolic speed and improving organ function.
The two antioxidant compounds found in high concentrations in celery are luteolin and apigenin, which have been directly linked to anti-carcinogenic effects. These flavonoids can help seek out and neutralize free radicals, in addition to shrinking tumors and slowing the spread of cancer in different parts of the body. Furthermore, a study cited in the journal Molecules discusses the protective effect of celery juice when consumed with doxorubicin (a chemotherapy drug used to treat cancer) in chemotherapy.
Boasting vitamin K, vitamin A, and vitamin C, this vegetable juice can help treat a variety of different skin conditions, including psoriasis, eczema, acne, and rosacea. It can also deliver antioxidants to the skin, which can help reduce the appearance of wrinkles, age spots, and blemishes.
Detoxifies the Body
Celery is extremely high in water content and some of the active ingredients also have somewhat of diuretic functions, according to a study published in Phytotherapy Research. This means that drinking this juice regularly can assist in flushing toxins out of your body and increase your rate of urination, helping to eliminate toxins, fats, and salts from the body more rapidly. This helps reduce strain on your liver. Celery juice detox symptoms may also include change in bowel movements which is a normal detox reaction that some individuals may face.
One of the lesser-known benefits of celery comes from its luteolin content, which has anti-inflammatory properties that can soothe tissues and muscles throughout the body. Whether you are suffering from arthritis, gout, headaches, hemorrhoids or an upset stomach, there is a good chance that celery juice can help ease the discomfort. According to one rodent study, the potent anti-inflammatory properties of celery can help provide relief from rheumatic diseases.
The vitamin C content in celery juice can stimulate the immune system to create new white blood cells, and also combines with the apigenin, luteolin, and polyacetylenes in the juice to strengthen your body’s ability to defend itself against pathogens. Dr. Susan Kleiner, an acclaimed author of seven successful books on health, scientist, and nutritional consultant, in her book ‘The Powerfood Nutrition Plan’, also talks about the benefits of celery to boost sex life.”Celery, the blandest of vegetables can help stir up the passion between the sheets”, according to this author.
Improves Bone Mineral Density
The mineral content of celery juice is not broad but it is concentrated in critical minerals for bone density. The calcium, magnesium, and iron can help improve nutrient uptake in the gut, while also strengthening the bones and joints, lowering your risk of developing osteoporosis as you age.
Most people don’t think of celery as a sedative substance but there is a notable amount of magnesium in this juice, which will not only lower your blood pressure and heart rate but also soothe the body, helping you ease into a natural and undisturbed sleep. A glass of celery juice before bed may be all you need to feel refreshed in the morning!
How to Make Celery Juice?
Celery juice is not the first option you’ll bump into while walking down the juice aisle at a grocery store, which is why many people choose to make their own. Celery juice is inexpensive and easy to make, and preparing your own also allows for any variation or flavor twist you may want to add. Let’s take a look at the recipe below :
Celery Juice Recipe
- 1 bunch celery
- 1 apple cored or peeled
- 1 carrot medium and peeled
- 1 tsp honey
- To make celery juice, thoroughly wash all of the above ingredients.
- Take a juicer and add celery stalks, apple and carrot and blend them for over 2-3 minutes till you get an even consistency.
- Now use a sieve or a cheesecloth to strain the mixture into a jar.
- Squeeze or press the remaining fruit and vegetable fiber into the cheesecloth to extract every bit of juice.
- Once done, add honey and serve it with a half-stalk of celery! Enjoy this refreshing drink!
Where to Buy Celery Juice?
While it is best to make celery juice at home, you can buy celery juice in select stories. Cold-pressed celery juice is also available in stores like Costco and online on Amazon.
Side Effects of Celery Juice
Despite the many positive effects of this juice on your health, some potential side effects should be taken into consideration, including problems with the kidneys, allergic reactions, and increased sensitivity to the sun. For most people, regular consumption of celery juice (in moderation) does not cause any of these side effects, but those with sensitive stomachs or pre-existing conditions should be cautious.
- Kidney Issues: While a high level of water in celery is good news for people who want to flush toxins out of their body, this can put additional strain on the kidneys, which can be dangerous if you already have a pre-existing kidney condition.
- Allergies: Unlike many vegetables, celery has a high allergenic potential and the reaction can be quite severe. It is important to know which foods you are allergic to, but in concentrated doses, such as in celery juice, a reaction can still occur. If any swelling of the lips, tongue or throat occurs, seek medical attention and discontinue the use of the juice.
- Sunlight: Some of the antioxidants found in celery juice can increase your skin’s sensitivity to the sun. While this photosensitivity does not occur in everyone, people with fair skin tend to experience this more often.