Table of contents
There is no doubt that celery juice is loaded full of nutrients that could benefit your system in many ways. However it is still important to understand what these nutrients mean for your body. And by that I don’t just mean the human body, I mean your body as an individual. So before adding it to our diets, we should learn about the potential benefits as well as the risks. Then, if comfortable with what we now know, try some in moderation. While monitoring the effects and adjusting consumption according to how the body responds.
Nutritional Information
According to the U.S Department of Agriculture, one cup 236 gram cup of unstrained celery juice contains:
| Water | 225 g |
| Energy | 33 kcal |
| Protein | 1.63 g |
| Fibre | 3.78 g |
| Sugars | 3.16 g |
| Calcium | 94.4 mg |
| Iron | 0.472 mg |
| Magnesium | 26 mg |
| Phosphorus | 56.6 mg |
| Potassium | 614 mg |
| Sodium | 189 mg |
| Zinc | 0.307 mg |
| Copper | 0.083 mg |
| Selenium | 0.944 µg |
| Vitamin K | 69.1 µg |
| Vitamin C | 7.32 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.135 mg |
| Niacin | 0.755 mg |
| Vitamin B-6 | 0.175 mg |
| Choline | 14.4 mg |
| Vitamin A | 51.9 µg |
| Vitamin E | 0.637 mg |
Health Benefits of Celery Juice
Other than offering a wide variety of wonderful minerals and vitamins, celery juice contains some special nutrients that have their own health benefits.
Anti-Inflammatory and Antioxidant
Celery juice is high in plant compounds called phytonutrients, which many scientists believe to reduce inflammation by disrupting the body’s immune response.
These phytonutrients also act as antioxidants. Controlling the quantity of harmful free radicals in the body while also protecting DNA from damage. When there are too many free radicals in the body the system goes into a state of oxidative stress. Which is linked to many chronic conditions and diseases, such as cancer. Remember as well that anything antioxidant will also boost the immune system.
In particular, Apigenin, the flavonoid Luteolin and Ferulic acid are noteworthy contributors to celery’s anti-inflammatory and antioxidant properties.
Gut Repair
The anti-inflammatory properties in celery may also help reduce inflammation in your gut. Although depending on the condition of your gut and how sensitive it is you may feel negative side effects from drinking celery juice. So play it by ear, have a small amount to begin with and if you don’t react negatively to it, then gradually increase the quantity. If it makes you feel uncomfortable, then simply don’t drink it. There are many alternatives that can boost the health of your gut.
Vitamin K
While celery offers many vitamins to the body, it contains especially high levels of vitamin K. Which is a fat soluble vitamin that promotes bone health.
Source of Fibre
If you are drinking your juice unstrained then it is a great source of fibre for the body. Something which many people are not getting enough of on a daily basis. So try to consume your celery juice unstrained in order to benefit from the fibre.
Hydrating
As you can see from the nutritional table, much of celery juice is water. So every time you drink a glass you will be increasing your body’s hydration levels. Like a well oiled machine, this will improve the functionality of almost all bodily functions.
Things to Be Aware of
Many of the possible negative side effects of celery juice come from drinking too much of it, although it is still good to be aware of them. However regardless of what it is you are consuming and whether there are side effects or not, I always suggest moderation. Too much of anything is not a good thing. Bear this in mind and then pay attention to how your body reacts to it. For example, if you seem to feel good with no side effects after trying one glass every two days, then stick to that.
Sodium Levels
Celery has a relatively high level of sodium, and considering that many people are already over their daily recommended sodium levels, this may be something you want to keep in mind. Especially if you have high blood pressure or are sensitive to salt. If you want to add extra celery juice to your diet, consider dropping your salt intake from other foods.
Blood Thinning
High in Vitamin K, celery can have a blood thinning effect. So avoid drinking it, or consult a health practitioner first, if you are on blood thinning medications, for example for heart cardiovascular conditions. Consider also avoiding consuming celery leading up to any operations.
Psoralen
Celery contains the chemical psoralen, which reacts to sunlight. In rare cases, consuming high amounts of celery may increase the skin’s sensitivity to sunlight. Potentially increasing the risk of related issues such as dermatitis, sun damage, and photoaging.
FODMAPs
FODMAPs, or Fermentable Oligo-Di-Mono-saccharides and Polyols, are a group of fermentable carbohydrates. They are notorious for causing common digestive issues like bloating, gas, stomach pain, diarrhea and constipation in those who are sensitive to them.
FODMAPs, such as Mannitol found in celery, are found naturally in many fruits and vegetables. They pull water into your digestive tract from your body tissues, and can leave a sensitive or unaccustomed gut feeling uncomfortable.
Allergies
Celery allergies are relatively common. So if you haven’t had much celery in the past and upon drinking the juice or eating it you notice itching or swelling in your mouth or on your skin, you may be allergic.
Conclusion
The first thing anyone needs to remember is that there is no one magic elixir to make you healthy or cure any disease. So adding celery juice with all of its beneficial nutrients to your daily diet will help boost your system, it cannot replace any foods that are already giving your body nutrients. So don’t assume that because you are drinking green juices you can afford to leave out eating whole vegetables. These juices act as a great way to give your body an extra nutrition boost but wont do as a substitute for whole foods.
Also, consuming lots of one thing, no matter how good, can be unhealthy. Plus, variety is also an important part of a healthy diet. So rather than making celery juice your go-to, stick to drinking the amount that your body is comfortable with, and then if you want to take it a step further, consider adding other beneficial drinks to your diet alongside celery juice. Such as some broth, green tea, lemon water or all of the above!