Celery juice is rich in multiple 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, evidence is lacking and more research is needed.
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1. Moisturizing
Celery consists of 95% water and is known for its high water content. Juicing just three medium celery sticks requires almost 4 ounces (oz) of water. Adding other hydrating fruits, such as lemon or grapefruit, to celery juice can contribute to this hydration effect.
2. Low in sugar
One cup of celery juice contains 3 grams (g) of natural sugar, unlike other sweetened sports drinks, soft drinks or energy drinks which can account for more than a third of daily added sugar intake.
At least one study found that celery’s low glycemic index positively impacts blood sugar levels in older adults with prediabetes who regularly consumed celery leaf.
3. Ignition relief
Some research suggests that consuming a diet high in flavonoids may help lower the risk of heart and other chronic diseases by protecting against:
These compounds may also support overall skin health.
4. May promote intestinal health
Celery contains luteolin, a plant compound that studies suggest may help reduce overall inflammation in the intestines. One animal study concluded that consuming probiotic fermented celery juice resulted in a healthier gut bacterial environment. Probiotics are often touted for their bacteria-healing properties in the gut.
However, additional studies on the human gut microbiome are needed to confirm these findings.
5. Can prevent cancer
Celery’s powerful antioxidants help fight free radicals, harmful natural compounds that form in the body from exposure to environmental pollutants. High levels of free radicals lead to oxidative stress (an imbalance between beneficial antioxidants and free radicals). This damages cell DNA and increases the risk of developing conditions such as heart disease and cancer.
An animal study found that luteolin may be able to stop and prevent the growth of certain types of cancer cells. Researchers theorize that the antioxidant does this by disrupting the development of blood vessels around cancerous tumors. However, more human studies are needed.
6. Can Relieve Allergies
Research shows that celery may be beneficial for protecting against allergies and inflammation. One animal study found that the compound luteolin can reduce inflammation in the airways and reduce responses to allergic asthma and allergic rhinitis. While these results are promising, additional human research is needed to confirm these potential benefits.
7. May help lower high blood pressure
Flavonoids from celery and phthalides can help relax blood vessels and lower blood pressure. They can also reduce blood vessel inflammation and cause nitric oxide to dilate blood vessels and improve blood flow.
One study found that celery juice lowered blood pressure in people with hypertension. Other early results showed that celery leaf extract reduced blood pressure and cholesterol levels in animals with high blood pressure (hypertension).
8. May protect against neurodegenerative diseases
Celery’s antioxidant and anti-inflammatory properties are likely useful for 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 in turn may protect against neurodegenerative diseases such as Alzheimer’s or Parkinson’s. One study found that American adults who consumed more flavonoids had a 19% lower risk of developing cognitive decline than those with limited flavonoid intake.
Celery Juice Nutrition
One cup of celery juice contains the following:
- Calories: 33
- Egg white: 2 grams (g)
- Carbohydrates: 7 gr
- Sugar: 3 gr
- Calcium: 94 milligrams (mg)
- Magnesium: 26 mg
- Potassium: 614 mg
- Sodium: 189mg
- Vitamin K: 69 mg
- Folic acid: 85 mg
Additionally, celery juice provides 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
Although some anecdotal claims suggest that drinking celery juice on an empty stomach supports the body’s detoxification process and has other benefits, there is no scientific evidence to support this claim.
Since the main benefits of celery juice are its hydration and antioxidant properties, it probably doesn’t matter whether you drink it on a full, partially full, or empty stomach. Try drinking celery juice at a time that fits your daily schedule to test what works best for you and your body.
Are celery juice cleanses safe?
Juice cleanses are a detox diet that some people use to support weight loss or to help rid the body of toxins.
While they can help increase intake of certain antioxidants, vitamins and minerals, it’s worth pointing out that there is limited evidence about the potential benefits of juice cleanses and whether they promote the body’s natural detoxification methods.
However, consuming celery juice and a nutritional diet is probably safe for most healthy adults.
Cons to consider
Celery juice can be a healthy, nutritious option to include in your diet. But there are some potential drawbacks to keep in mind, including:
- Sodium level: Because a cup of celery juice can contain almost 200 mg of sodium, consuming it regularly may not be a healthy option for people who want to limit their daily sodium intake.
- Reduced fiber content: When making juice, the pulp and fibers are removed from the fruit or vegetable. Because of this, most celery juice has a lower fiber content than raw celery. The absence of fiber (which makes you feel full) means that celery juice is digested more quickly, so you may feel hungrier soon after drinking it.
- Blood sugar spikes: Limiting your calorie intake and removing most of the fiber and sugar from celery when it’s juiced can lead to headaches and spikes in blood sugar, which can leave you feeling tired and weak.
- Potential for allergic reactions: Some people may have a celery allergy, usually linked to a cross-reaction with pollen. Mild to moderate symptoms of allergic reactions include itching and swelling of the mouth, lips and throat after consumption. A true allergy to celery is not very common, but can cause serious symptoms such as anaphylaxis.
Is it good for you?
Before incorporating celery juice into your regular diet, check with a healthcare provider to ensure this option is safe, especially if you have an underlying health condition.
Most healthy adults can consider trying celery juice as part of a balanced diet. But some people may want to reconsider celery juice, especially if you:
- Have a digestive disordersuch as irritable bowel syndrome (IBS), due to possible gastrointestinal side effects
- Are pregnant or breastfeedingto make sure it is safe for you and the fetus or baby
- Taking certain prescription medicationsbecause there 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 numerous antioxidants, vitamins and minerals. Some early research suggests it could support heart health, help maintain healthy blood pressure levels, prevent neurodegenerative diseases and reduce inflammation. However, more scientific evidence is needed to confirm these claims.
Before trying celery juice, consider consulting a healthcare provider first and incorporating it into a nutritious diet, rather than isolating it as part of a juice cleanse.