Celery juice is rich in nutrients that may have benefits for your health. However, there are controversies surrounding the health claims. This makes the health benefits of celery juice ambiguous for people wanting to improve their health outcomes.
This article tells you everything you need to know about celery juice, its benefits, and its side effects.
This article also touches on the importance of using organic celery and making the juice using the cold-pressed method.
Benefits of Celery Juice ?
With the plant fiber removed celery juice is a powerhouse of nutrients. (Li My, et al, 2017). Including the plant fiber means the juice will make you fuller for longer. Celery (Apium graveolens L.), one of the most important vegetables in the Apiaceae family, is cultivated worldwide and utilized in food and cosmetic industries because it is an excellent source of vitamins, phenolic compounds, volatile oils, and other nutrients.
Celery juice is also an excellent source of calcium, potassium and Vitamins A, C and K. It also contains B vitamins and many antioxidants. Celery juice may provide many benefits when consumed as part of a healthy diet.
Celery juice contains mostly water which is instrumental in keeping you hydrated. Most people do not drink enough fluids during the day and celery juice can be a nice addition to your diet instead of sugary drinks, for example fancy coffees, fizzy drinks, or energy drinks. Proper hydration helps manage blood pressure, body temperature, brain function, nutrient delivery, waste excretion and kidney health.
Popkin, et al, 2010
Celery juice is high in plant compounds called phytonutrients which may reduce inflammation. (Kooti, et al, 2017). These compounds act as antioxidants which may help to lower oxidative stress which occurs when free radicals accumulate in your body.
Celery Juice Side Effects
There have claims behind celery juice, like you can use it as a detoxing aid. These claims aren’t supported by science and lack credible research. Juice cleanses, in general, run the risk of excessive calorie restriction, nutrient deficiencies, and other dangers.
A single cup (240 mL) of celery juice contains around 215 mg of sodium. For those on a salt restricted diet, celery juice may not be the best option. Sodium intake for healthy people should not exceed 2,300mg.
Strom, et al, 2013
Being low in fiber celery juice replacing a healthy breakfast will mean you are hungry and may encourage you to eat more calories later in the day. Fiber has many health benefits, like weight maintenance, gut health, and lowering cholesterol and blood sugar levels. Best not to drink on an empty stomach. (Veronese, et al, 2018).
Celery Juice on an empty stomach
This is an experiment that shows the effect of celery juice on an empty stomach.
Is Celery good for diabetics
The experiment celery juice on the empty stomach shows that celery juice is increasing the sugar level. This experiment was conducted on non-diabetic person. When same experiment was conducted with a diabetic person the sugar level increased slightly higher than 0.4. So, is celery good for diabetics, Yes and No. It can be good because person can get a lot of nutrients and vitamins. On another hand the blood sugar level is increasing after consumption of celery juice.
If you are diabetic or pre-diabetic than perhaps your best option is to take celery supplements.
Organic COLD PRESS Celery Juice
Organic celery is touted as the best in the celery world, being free of chemicals and toxins. Speaking of nutrients, cold press juicers are cold for a reason. Due to heat and oxidation, enzymes and vitamins in centrifugal-made juice break down much faster. Your cold press juice is likely to be more nutritious and have a longer shelf life.
Recipes for Making Celery Juice at Home
WHAT YOU’LL NEED:
- blender, preferably high-speed.
- fine-mesh nut-milk bag
- one bunch of celery (organic if possible)
HOW TO MAKE CELERY JUICE CELERY IN A BLENDER
- Chop celery into chunks; add to blender.
- Add a splash of water and blend until smooth. Add more water if needed; use as little water as your blender will allow.
- Place nut-milk bag over a bowl. Pour blended celery mush into the nut-milk bag.
- Squeeze juice into the bowl, leaving the fibrous mush inside the nut-milk bag.
- Compost, or dispose of celery fibre.
- Drink juice immediately & enjoy!
Green apples and Fresh ginger can be added to the juice for extra zing! This recipe can also be made using the cold press method which will extend the shelf life of your juice. Celery Juice is great frozen.
Committee on the Consequences of Sodium Reduction in Populations; Food and Nutrition Board; Board on Population Health and Public Health Practice; Institute of Medicine; Strom BL, Yaktine AL, Oria M, editors. Sodium Intake in Populations: Assessment of Evidence. Washington (DC): National Academies Press (US); 2013 Aug 27. 4, Sodium Intake and Health Outcomes. Available from: https://www.ncbi.nlm.nih.gov/books/NBK201520/
Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2015 Dec;28(6):675-86. doi: 10.1111/jhn.12286. Epub 2014 Dec 18. PMID: 25522674.
Kooti, W., & Daraei, N. (2017). A Review of the Antioxidant Activity of Celery (Apium graveolens L). Journal of evidence-based complementary & alternative medicine, 22(4), 1029–1034. https://doi.org/10.1177/2156587217717415
Li MY, Hou XL, Wang F, Tan GF, Xu ZS, Xiong AS. Advances in the research of celery, an important Apiaceae vegetable crop. Crit Rev Biotechnol. 2018 Mar;38(2):172-183. doi: 10.1080/07388551.2017.1312275. Epub 2017 Apr 20. PMID: 28423952.
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Veronese N, Solmi M, Caruso MG, Giannelli G, Osella AR, Evangelou E, Maggi S, Fontana L, Stubbs B, Tzoulaki I. Dietary fiber and health outcomes: an umbrella review of systematic reviews and meta-analyses. Am J Clin Nutr. 2018 Mar 1;107(3):436-444. doi: 10.1093/ajcn/nqx082. PMID: 29566200.