Celery Juice: Benefits, Cleanse, and Recipe
Celery juice is rich in nutrients that may have many health benefits.
However, it has become controversial because some people assert that it can cure conditions like cancer, obesity, thyroid issues, and acne.
As such, you may wonder which claims are dubious and which are backed by science.
This article tells you all you need to know about celery juice, including its nutrients, benefits, and downsides.
Because most of its plant fiber has been removed, celery juice packs more nutrients per serving than celery stalks.
Just 1 cup (240 mL) of celery juice provides (1):
- Calories: 42.5
- Protein: 2 grams
- Carbs: 9.5 grams
- Sugar: 5 grams
- 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
It’s also rich in many other nutrients, such as zinc, copper, folate, biotin, other B vitamins, and numerous antioxidants (2).summaryCelery juice is an excellent source of many nutrients, including calcium, potassium, and vitamins A, C, and K.
Celery juice may provide several benefits when consumed as a part of a healthy diet.
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.
Low in sugar
Celery juice is a healthier option than sugary beverages.
A single cup (240 mL) provides just 5 grams of sugar, which is naturally occurring (1).
Sugar-sweetened beverages like soda, energy drinks, and specialty coffees account for up to 50% of added sugar in the U.S. diet and can add an extra 500 calories per day to your total calorie intake.
Therefore, choosing low sugar beverages like celery juice may dramatically cut your overall sugar and calorie intake.
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 (7Trusted Source, 8Trusted Source, 9Trusted Source).
Antioxidant-rich diets are linked to lower rates of chronic ailments, including heart disease, diabetes, obesity, and certain cancers. They may boost skin health as well (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).
Celery juice packs antioxidants that may help lower inflammation in your body. Moreover, it’s very hydrating and low in sugar, making it a great alternative to sugary beverages.
Though celery juice cleanses are a popular health trend, you should be skeptical of their claims — most of which are overblown and aren’t based on sound science.
Celery juice has soared in popularity due in part to Anthony William, a self-proclaimed health expert with no formal background in nutrition or medicine.
William and others claim that celery juice is a cure-all that heals chronic illnesses due to its “undiscovered cluster salts” that kill off harmful bacteria in your gut.
However, no evidence supports the existence of these salts.
Finally, celery juice does not detoxify your body. Your body has its own natural detoxification system that includes the liver, kidneys, intestines, and lungs (14Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source).
What the cleanse entails
While some people may experience health benefits when they follow a celery juice “cleanse,” this is likely due to broader lifestyle changes like limiting processed foods or exercising regularly.
To follow the celery juice diet, you’re meant to drink 16 ounces (475 mL) of celery juice each morning on an empty stomach — and 24–32 ounces (710–945 mL) if you have a chronic disease.
You then resume a healthy diet for the rest of the day, though specifics aren’t mentioned. Many people treat the diet as a 10-day cleanse while others follow it long term.
Yet, cleanses and fad diets tend to promote excessive calorie restriction, which can lead to dangerous weight loss, nutrient deficiencies, and hunger (14Trusted Source, 15Trusted Source, 19Trusted Source).
Research also associates juice cleanses with disordered eating and a negative relationship with food (20Trusted Source).
Many claims behind celery juice, such as the idea that it detoxes your body, aren’t supported by science. Moreover, juice cleanses run the risk of excessive calorie restriction, nutrient deficiencies, and other dangers.
Though celery juice can be nutritious, it carries a handful of downsides.
High salt content
A single cup (240 mL) of celery juice contains around 215 mg of sodium (1Trusted Source).
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 (22Trusted Source).
For example, replacing a nutritious, fiber-rich breakfast with celery juice may encourage you to eat more calories later in the day.
If you want to ensure proper fiber intake, whole celery stalks are a better bet.
Celery juice’s low fiber content may increase your hunger and calorie intake, and its high sodium levels are something to watch out for.
If you want to add celery juice to your diet, it’s easy to make it at home.
Using a juicer is the easiest way to make celery juice. Simply wash 3–4 celery stalks and run them through the juicer.
If you don’t have a juicer, cut 3–4 washed celery stalks and blend them until smooth. Place a strainer or mesh cloth over a wide-rimmed jug, pour the liquid into the strainer, and press down to extract all the juice.
For a bit of zest and flavor, try adding green apple, fresh ginger, or lemon juice to your drink.
You can also buy celery juice from your local grocery store, but try to avoid those with added sugar or flavorings.
It’s best to drink this juice alongside a meal full of fiber, healthy fats, and protein to keep your body full and satisfied.
You can make celery juice at home using a blender or juicer. To boost the flavor and nutrient content, add green apple, ginger, or lemon juice.
Celery juice is low in sugar and packed with potassium and vitamins A, C, and K. This popular drink may reduce inflammation and boost hydration, among other benefits.
However, you shouldn’t use celery juice to detox your body, as cleanses put you at risk of dangerous calorie restriction and nutrient deficiencies. Furthermore, claims that this juice heals certain diseases are unfounded and not backed by science.
If you’re interested in celery juice, be sure to drink it as part of a healthy diet.
Stay Healthy Research Team