About Celery
Celery was first grown in the Mediterranean, and was used as medicine by ancient civilizations long before it was commonly eaten as food. Today, the raw stalks are popular with dieters as a low-calorie snack, but the juice of these veggies is an increasingly popular health trend as well.
Because most of its plant fiber has been removed, celery juice packs more nutrients per serving than celery stalks.
An 8-ounce serving of celery juice contains:
- Calories: 42.5
- Protein: 2 grams
- Carbs: 9.5 grams
- Sugar: 5 grams
- 4 grams of fiber
- 215 milligrams of Sodium (9% of DV)
- Calcium: 8% of the Daily Value (DV)
- Magnesium: 7% of the DV
- Phosphorus: 5% of the DV
- Potassium: 14% of the DV
- Sodium: 9% of the DV
- Vitamin A: 7% of the DV
- Vitamin C: 16% of the DV
- Vitamin K: 74% of the DV
- 0 grams of fat
- 0 grams of cholesterol
It’s also rich in many other nutrients, such as zinc, copper, folate, biotin, other B vitamins, and numerous antioxidants.
Potential Health Benefits of Celery Juice
In addition to being very nutritious, celery juice could help:
Relief inflammation. An anti-inflammatory diet is an important part of fighting diseases like rheumatoid arthritis. Certain phytochemicals extracted from celery have demonstrated anti-inflammatory properties. Research suggests that these chemicals disrupt the body's immune response, which eases inflammation.
Prevent cancer. Antioxidants may help protect your cells against molecules called free radicals, which play a role in heart disease, cancer, and the aging process. A recent study found that several compounds in celery leaves and seeds act as powerful antioxidants in the body. These compounds include caffeic acid, ferric acid, tannin, and saponin. Enjoying celery, either raw or as a juice, can help you get enough of these compounds and lower your chances of cancer.
Maintain hydration. Celery juice consists mostly of water and may help you stay hydrated. Staying hydrated is vital for your body, but many people don’t get enough fluids per day. Proper hydration helps manage blood pressure, body temperature, brain function, nutrient delivery, waste excretion, and kidney health.
Reduce inflammation & increase antioxidants. Celery juice is high in various plant compounds called phytonutrients, which may reduce inflammation. These compounds act as antioxidants, which help lower oxidative stress. Oxidative stress occurs when unstable molecules called free radicals accumulate in your body. Antioxidant-rich diets are linked to lower rates of chronic ailments, including heart disease, diabetes, obesity, and certain cancers.
Potential Risks of Celery Juice
Skin sensitivity. Celery juice contains chemicals called psoralens, which make your skin more sensitive to sunlight. Drinking large quantities of celery juice could raise your chances of skin cancer and other skin problems.
Allergies. Celery allergies are also relatively common. If you notice itching or swelling in your mouth or on your skin after drinking celery juice, you may be allergic.
High salt content. A single cup (240 mL) of celery juice contains around 215 mg of sodium. As most healthy individuals should limit their daily sodium intake to no more than 2,300 mg, a glass or two of celery juice can contribute significantly to this total. Moreover, the celery juice diet may raise your sodium intake dangerously because it recommends a large amount of juice each day. In particular, people on salt-restricted diets may wish to avoid celery juice.
Low in fiber. Most celery juice is strained to remove its fiber. Though straining may result in more nutrients per cup (240 ml), fiber is a healthy nutrient that helps keep you full. Without it, your body digests the juice quickly, which may lead you to feel hungry shortly thereafter. For example, replacing a nutritious, fiber-rich breakfast with celery juice may encourage you to eat more calories later in the day. Additionally, fiber has many health benefits, such as weight maintenance, gut health, and lower cholesterol and blood sugar levels.