Celery juice has become the latest wellness trend, with many claiming that it can help prevent cancer, treat acne, and aid in weight loss. While the majority of these claims are unfounded, celery juice does have a number of health benefits.
The following are four scientifically validated benefits of celery juice:
1. Celery juice is a nutrient-dense beverage.
“[Celery] contains a variety of vitamins and minerals,” according to Marissa Epstein, RDN, MBA, director of the University of Texas at Austin Nutrition Institute.
Indeed, Epstein notes that one cup of celery juice contains a variety of essential nutrients that many people do not get enough of in their diets, such as calcium, magnesium, and potassium.
Celery juice nutrition facts
- Calcium: 94.4 mg (7% of recommended daily value)
- Magnesium: 26 mg (6% of daily value)
- Potassium: 614 mg (13% of daily value)
- Phosphorus: 56.6 mg (5% of daily value)
- Sodium: 189 mg (8% of daily value)
- Vitamin A: 51.9 mcg (6% of daily value)
- Vitamin B-6: 0.175 mg (10% of daily value)
- Vitamin C: 7.32 mg (8% of daily value)
- Vitamin K: 69.1 mcg (58% of daily value)
Consuming celery juice allows you to consume significantly more of the vegetable — and thus significantly more of its nutrients and vitamins — than you would if you simply munched on the stock, according to Julia Zumpano, RD, a dietitian at the Cleveland Clinic.
For instance, one head of celery, which contains approximately nine to twelve stalks, yields two cups of juice. Although some nutrients found in the pulp or skin of celery will be lost during the juicing process, most notably fiber.
While one glass of celery juice will not meet all of your daily vitamin and mineral requirements, it is an excellent way to supplement your diet with some essential nutrients. Zumpano recommends juicing the entire stalk and leaves to extract the maximum amount of nutrients.
2. Celery juice is anti-inflammatory and full of antioxidants.
According to a 2017 review, celery compounds such as caffeic acid, apigenin, and luteolin act as potent antioxidants with healing properties.
Antioxidants protect against oxidative stress, a condition caused by an excess of free radicals in the body. Free radicals are produced by both external sources such as pollution and natural bodily processes such as digestion. Chronic inflammation caused by an excess of free radicals can damage healthy cells, tissues, and organs, increasing your risk of developing diseases such as heart attacks, cancer, rheumatoid arthritis, and diabetes.
Another 2008 review discovered that the anti-inflammatory properties of luteolin in celery may help delay the development of cancer cells. It’s critical to remember that this study was conducted in laboratory cells, and thus the findings may not apply to humans.
Additionally, a 2007 study in mice discovered that 2mg/kg of luteolin daily inhibited lung cancer cell growth by 40%. A daily dose of 10 mg/kg inhibited growth by 60%. However, Epstein notes that research on celery’s anti-inflammatory properties in humans is limited, and celery juice should not be considered a viable treatment option for chronic diseases such as cancer.
3. Celery juice is an excellent source of hydration.
Because celery contains approximately 95% water and electrolytes, drinking celery juice is an excellent way to stay hydrated. Maintaining proper hydration allows your body to function properly and improves your sleep, cognition, and mood.
Additionally, electrolytes such as sodium, calcium, and potassium aid in the regulation of the body’s fluid levels. Additionally, they stimulate muscle contractions, which keeps the heart pumping and the muscles moving.
4. Celery juice is a low-sugar beverage.
Celery juice also has a low sugar content, making it a healthier alternative to traditional juices such as orange or apple juice.
For example, one cup of celery juice contains 3.16 g of natural sugar, while orange juice contains 24 g and apple juice contains 28 g.
Consuming an excessive amount of added sugar can result in weight gain and increase your risk of developing diabetes, obesity, and heart disease. Celery juice is a low-sugar beverage that will assist you in maintaining a healthy lifestyle.
False claims about the health benefits of celery juice
Celery juice has a plethora of health benefits, but Epstein cautions that it is not a panacea. Contrary to popular belief, celery juice will not prevent or cure cancer.
Celery juice is also not a magical “detox” agent. Indeed, our bodies are equipped with a built-in organ for detoxification: the liver. Rather than relying solely on celery juice to cleanse the body of toxins, Zumpano recommends eating a balanced diet rich in fruits, vegetables, and whole grains to support liver function and overall health.
Takeaway from an insider
Consuming celery juice can help you increase your nutrient intake, stay hydrated, and aid your body in fighting inflammation. And, while celery juice is a nutritious addition to any diet, it is not a panacea for health. Finally, eating a balanced diet rich in vegetables is the most effective way to maintain good health and ward off disease.