Celery juice is a staple of stews, potato salads, and soups. Considered a fibrous, crunchy vegetable, it offers many health benefits. First grown in the Mediterranean, there are many claims about it. Some of these claims are about its use as a medicine by ancient civilizations. This use of Celery was even before they started using it as a food item. Today, it is a low-calorie snack, but its juice is increasingly popular for its health trends. There have been many claims about Celery juice benefits in recent years.
Some of these claims might be overstated, from treatment to prevention of diseases. But, this doesn’t mean that the juice is not healthy. So, here is everything about Celery, from its nutrition and benefits to its downsides.
Nutrients in Celery Juice
To understand the health benefits of Celery juice, you need to know the nutrients it contains. A point to note is that Celery Juice is more nutritious than Celery stalks as most of its plant fibers are removed.
There are many Celery juice benefits as it has the following:
- Vitamins: Vitamin A, C, K, and some B Vitamins, Folate, Biotin
- Minerals: Calcium, Magnesium, Zinc, Copper.
An 8-ounce Serving of Celery Juice Offers
- Calories: 42.5
- Fiber: 4 gm
- Protein: 2 gm
- Carbs: 9.5 gm
- Sodium: 215 mg, 9% of the DV
- Vitamin C: 16% of the DV
- Magnesium: 7% of the DV
- Potassium: 14% of the DV
- Carbohydrates: 9 gm
- Fat: 0 gm
- Cholesterol: 0 gm
- Vitamin A: 7% of the DV
- Vitamin K: 74% of the DV
Celery Juice Benefits
When consumed as a part of a healthy diet, the health benefits of celery juice are endless. Celery juice benefits are more than the health benefits of a celery stalk because of the plant fiber. Here are a few of the health benefits of Celery juice:
If we consider what Celery juice is made up of. The answer would be water. Since water mostly makes up Celery juice, it is known to help you stay hydrated. Staying hydrated is essential for our body. But, many people forget to take enough water per day. Keeping hydrated helps us manage our body temperature, body pressure, and brain function. It also helps take care of nutrient delivery, kidney health, and waste excretion. So, this is a significant celery juice benefit.
Low in Sugar
The next Celery juice benefit is that it is low in sugar. This makes it a much healthier option than sugar beverages. A single cup of celery juice (240 mL) gives you only 5 gms of naturally occurring sugar. Whereas sugar-sweetened drinks such as energy drinks, and soda, certain coffees have a lot of added sugar. The added sugar in these drinks makes up 50% of the added sugar. These beverages can add up to 500 calories depending on how much you drink them. So, choose Celery juice, and you can cut down on your overall calorie and sugar intake.
Celery juice is high in phytonutrients. Phytonutrients are plant compounds in our bodies. There are many uses for these compounds. One of the use is that they help in reducing inflammation. These compounds have antioxidant properties, so they can help in reducing oxidative stress. Oxidative stress happens when free radicals, which are unstable molecules, assemble. Diets that are rich in antioxidants have several benefits for the body. They are linked to lower chronic disease rates. These diseases are heart diseases, obesity, diabetes, and some types of Cancers. Antioxidants also help in boosting skin health. Since Celery juice is high in these plant compounds, it can reduce oxidative stress.
Celery Juice Benefits and the Gut
There are many ways in which Celery juice affects the gut. Celery juice has many plant compounds. The plant compounds help lessen the inflammation in your body. A couple of these plant compounds are Luteolin and PQQ. You can find Luteolin in some fruits and vegetables like peppers, spinach, and broccoli. As such, you can find PQQ in some foods like papaya, tofu, and green tea.
How you make your celery juice has a big effect on the celery juice benefits. Generally, when making Celery juice, you strain the fiber. Fiber has a big role to play in a healthy gut. So, strained juice may not be the best option for your health.
To get most of the celery juice benefits, try not to strain your juice.
Downsides to Celery Juice
Even though Celery Juice benefits are several, it still has some downsides. Here are some of them.
A cup of celery juice has 215 mg of Sodium. The Daily Value of Sodium consumed by most adults should not be more than 2300 mg. If you drink a glass or two of Celery juice, you can noticeably affect this limit. Especially if you are on a celery juice diet that lists so many celery juice benefits, you will be taking in a large amount of it. Extra Sodium can be harmful to your body. So, try and make sure that you do not consume too much celery juice. If you are on a diet that restricts salt, try avoiding or limiting celery juice.
Low Fiber Content
When we strain the celery juice, we remove its fiber. Straining the juice might result in a greater vitamin content per cup. Fiber is a very healthy nutrient as it helps to keep you full. If there is a lack of fiber, your body digests the juice fast, and you feel hungry soon after drinking the juice. In case you replace a fiber-rich breakfast with celery juice, you can feel hungry. Also, if you feel hungry, you might consume more calories later in the day. Celery juice benefits have one big downside: the total lack of fiber when strained. Fiber also has many health benefits like gut health, maintaining weight, lessen cholesterol and blood sugar.
If you want to increase your fiber intake, you should choose fresh celery sticks.
To Sum Up
Celery juice can be a refreshing and nutritious drink to add to your diet. You can enjoy the celery juice benefits if you add it to a diet or snack. It would be best if you drink it without straining to get more fiber. However, a celery juice detox cleanse is not advisable. It can cause disordered eating and nutritional deficiencies. People with digestive issues should avoid celery juice. The juice has a kind of starch that can cause bloating or discomfort.