Celery Juice: Health Benefits, Alternatives, How to Make

Celery is a fibrous vegetable that has many health benefits. Celery juice is rich in nutrients and contains phytochemicals. These have a host of positive effects on your body. Celery is known as one of the best weight loss drinks. While it shouldn’t be the sole way to get in shape, it works wonders. Ideally, you should consume it as a part of an overall healthy diet plan. No doubt there are many Celery Juice Benefits, but moderation is key.

Read on to learn more about Celery Juice Benefits, and how to include it in your diet.

Nutritional Value of Celery Juice

Celery stalks have a lot of nutrition packed in them. In fact, it is more beneficial than the juice as the fiber is when you juice it. That said, one cup of celery juice provides the following nutrients [1]:

• 42.5 kcal
• 2g of protein
• 9.5g of carbohydrates
• 94.4mg - 8% of the Daily Value (DV) of calcium
• 26mg - 7% of the DV of magnesium
• 9% of the DV of sodium
• 14% of the DV of potassium
• 5g of sugar
• 5% of the DV of phosphorus
• 7% of the DV of Vitamin A
• 16% of the DV of Vitamin C
• 74% of the DV of Vitamin K

The fiber content is less in its juice form. So, make sure you include celery juice in a fiber-rich diet to meet your recommended daily value of fiber as well.

Benefits of Celery Juice

Low Sugar Content

Compared to other options like energy drinks, sodas, or even other sweet fruit juices, celery juice is a much healthier alternative. One cup (240 ml) of celery juice provides only 5 grams of sugar. Plus, this is naturally occurring sugar, not due to added sweeteners. Many of the beverages mentioned above have a high quantity of added sugar, which can quickly add to your daily calorie intake. This can lead to weight gain. It can also increase your risk of lifestyle diseases like diabetes, high blood pressure, and obesity. So, apart from helping you stay healthy and reduce your sugar intake, it also helps lower your overall calorie intake for the day.

High Level of Hydration

Celery contains a high amount of water as up to 95% of celery is water. It also contains electrolytes and so the juice can help you stay hydrated. Getting enough fluids to keep your body functioning properly is important. A healthy level of hydration helps your body manage metabolic process, such as [2]:

• body temperature
• digestion
• brain function and cognition
• nutrient delivery and absorption
• optimal kidney functioning, including waste management and excretion

Antioxidant Properties

Celery contains compounds like caffeic acid and apigenin [3]. These are antioxidants that bind with free radicals in your body to reduce oxidative stress. Free radicals can damage your cells and increase risks of disease. Regularly consuming foods that have a high level of antioxidants can decrease the overall rate of chronic disease.

Anti-Inflammatory Properties

Celery juice contains phytonutrients. These are plant compounds that can reduce inflammation in your body. Celery also contains flavones that also have anti-inflammatory properties. This is a great benefit as inflammation can trigger degenerative diseases like:

• Diabetes
• Cancer
• Coronary artery disease
• Alzheimer’s disease [4].

Ability to Lower Blood Pressure

Celery contains a phytochemical that is able to relax your artery wall tissue. This means that blood flow is easier. This reduces the effort your cardiac muscles have to put into pumping blood and can lower your blood pressure.

Promotes heart health

One way to promote heart health is by consuming celery juice regularly. This is because celery contains flavonoids, plant compounds that have protective effects on the heart. Including celery juice as part of a balanced diet can reduce your risk of developing heart diseases, which have become increasingly common in recent years. In addition to flavonoids, celery contains other nutrients that can contribute to heart health. These include fibre, potassium, and vitamin C.

Fibre helps to lower cholesterol levels and reduce the risk of heart disease. Potassium is an essential mineral that assists in regulating blood pressure, which is a key factor in maintaining cardiovascular health. Vitamin C is an antioxidant that helps to protect against oxidative stress, which can damage blood vessels and ultimately increase the risk of heart disease.

It may help prevent cancer

Celery juice has been suggested to have potential cancer-preventing properties due to the presence of certain compounds in celery. These compounds, including saponins, caffeic acid, tannins, and ferric acid, are known to function as antioxidants, which help to neutralize harmful substances known as free radicals that can damage cells and contribute to the development of cancer. Therefore, by consuming celery juice, you may be able to reduce your risk of developing certain types of cancer. However, it is important to note that while celery juice may have some potential health benefits, it is not a cure for cancer and should not be relied upon as a sole means of cancer prevention.

Could avert liver issues

Celery is a vegetable that may be beneficial for supporting liver health and reducing the risk of certain liver diseases. This is because celery contains antioxidants and polyphenols, which are plant compounds that have anti-inflammatory and detoxifying effects on the body. These compounds may help to eliminate toxins and free radicals, which can contribute to liver damage, and may also stimulate the production of antioxidant enzymes that help to protect the liver from damage. As a result, some studies have suggested that celery may be effective at preventing or managing liver diseases such as cirrhosis and non-alcoholic fatty liver disease.

It helps enhance brain function

Celery juice has several amazing benefits for the brain. One of the key components of celery leaves is apigenin, which is a compound with anti-inflammatory properties. This can help to reduce inflammation in the brain, promoting overall brain health. Additionally, celery juice contains a range of mineral ions and antioxidants, protecting the brain from stress and potentially preventing issues such as memory loss and neurodegenerative disorders. Finally, if you drink celery juice every morning, it can help boost energy and kick-start your brain for the day ahead. Overall, incorporating a daily glass of celery juice into your routine can have a range of positive effects on your brain health.

Protects the health of your kidneys

Celery juice is a great source of two minerals that play important roles in regulating the body's fluid levels: potassium and sodium. These minerals help to keep the body hydrated and balance the levels of water and salt in the body. One of the key benefits of this is its diuretic effect, which helps to flush excess water and salt from the body, promoting healthy urine production and potentially preventing issues such as urinary tract infections and kidney problems. In addition to its diuretic effects, celery juice can also help to keep the body hydrated by retaining water and eliminating excess calcium deposits, which can help to prevent the formation of gallstones, atherosclerosis, and kidney stones. Overall, celery juice is useful for maintaining proper fluid balance and promoting healthy kidney function.

Keeps skin appearing youthful

Celery juice has several benefits for the skin, one of the most notable being its ability to keep the skin healthy and glowing. This is due to several antioxidants present in celery juice, including apigenin, tannin, luteolin, kaempferol, and saponin. These antioxidants work to reduce inflammation and delay the appearance of age-related skin issues such as wrinkles and fine lines. So, if you are looking to rejuvenate your skin and maintain a youthful appearance, incorporating celery juice into your diet is a great way to support your skin health.

Helps clear acne

Celery juice is an excellent source of several nutrients that can help to support the immune system and reduce inflammation. These include folate, vitamin A, and vitamin C. The presence of these nutrients, along with celery juice's antioxidant properties, can help to keep acne, pimples, and blemishes at bay by fighting infections and reducing inflammation. Incorporating celery juice into your diet is a helpful option if you want to support your immune system and keep your skin healthy and clear.

Detox Water Recipes

Celery juice recipe:

Wash and clean celery stalks and put them into a juicer. You can also use a blender to blend the stalks. You can either filter or strain it to get the juice, or leave it as is to include some extra fiber. Whether you are using a juicer or blender, remember to add some water beforehand.

Recipe for infused waters:

A delicious way to drink more water is by infusing it with different fruits, veggies, spices or herbs. This will help you stay hydrated and aid the regular metabolic functioning of your body. Simply add a combination of ingredients to your container, add cold water, and mix well. Let it slowly infuse over the course of a few hours. You can refrigerate it if you prefer cold water. This is a great way to have celery, as well as you, can add stalks in the water for fresh flavor.

Side Effects of Celery Juice

It might lead to skin rashes

It is important to be aware that consuming large amounts of celery juice may potentially lead to skin rashes. This is because celery contains psoralens, active substances that can cause photosensitivity or increased sensitivity to sunlight. This can lead to the development of skin rashes if you are exposed to too much sunlight after consuming a significant amount of celery juice. Therefore, consuming celery juice in moderation is generally recommended to avoid potential skin irritation. If you develop skin rashes after consuming celery juice, you should speak with a healthcare professional for further guidance.

It has the potential to affect your immune system.

There are concerns that some ready-made celery powders available on the market may not be pure and may contain preservatives and other chemical impurities. These impurities may harm the immune system and cause various health issues. Making celery juice fresh at home is generally recommended instead of relying on ready-made powders to avoid these potential problems. This way, you can ensure that you consume a pure, natural product without any potentially harmful additives. Suppose you do choose to purchase ready-made celery powders. In that case, it is a good idea to carefully read the ingredient list and choose products from reputable brands to minimize the risk of consuming impurities.

Kidney damage is a risk.

While celery juice can be beneficial in moderation, it is vital to be aware that excessively consuming it may harm the kidneys. This is because celery, along with other vegetables like spinach, beets, and lettuce, contains dietary oxalates, which can interfere with the proper functioning of the kidneys if consumed in large amounts. Therefore, consuming celery juice in moderation is generally recommended to avoid potential adverse effects on the kidneys. It is also a good idea to speak with a healthcare professional if you have any concerns about the potential impact of celery juice on your kidney health.

Sodium is present in celery juice

It is worth noting that celery juice contains a significant amount of sodium, with one cup containing 215 mg of the mineral. Sodium is an essential nutrient that plays important roles in the body, including helping to regulate blood pressure and maintain proper fluid balance. However, it is generally recommended that healthy adults consume not more than 2,300 mg of sodium per day. If you are advised to limit your sodium intake, you should be mindful of the amount of celery juice you consume, as it can contribute to your daily sodium intake. If you have any concerns about your sodium intake or are advised to limit your mineral intake, it is a good idea to speak with a healthcare professional for further guidance.

Celery Juice Recipe

To make celery juice, you will need the following:

• 1-2 bunches of medium-sized celery stalks
• Water
• A juicer or high-speed blender
• A colander

To make celery juice, follow these steps:

• Cut off the bases and tops of the bunches of celery stalks
• Rinse the stalks thoroughly in a colander
• If using a juicer, place the celery in the feeding tube and collect the juice as it is produced. If using a blender, add the cleaned celery stalks and 1/4 to 1/2 cup of water
• If using a blender, blend the mixture until it is smooth
• If using a blender, strain the contents through a muslin cloth into a pitcher, pressing down on the cloth to extract all the liquid
• Serve the juice fresh, with or without ice

Here are a few tips you can follow to make celery juice tastier:

• Add other flavourful ingredients to the celery juice, such as green apples, kale, mint, cucumber, lemon juice, and ginger. These ingredients can help enhance the celery juice's flavour and make it more enjoyable to drink
• Refrigerate the celery juice and serve it cold on a hot summer day. This can make the juice more refreshing and enjoyable to drink
• Pair the celery juice with a light snack, such as warm, low-calorie oats cookies. This can help to balance out the taste of the celery juice and make it more satisfying to drink

Healthy Alternatives To Celery Juice

You can use this drink to help stay hydrated and refreshed, and you may want to consider the following options:

• Cucumber juice: Cucumbers are naturally high in water content and make a refreshing and hydrating juice
• Aloe vera juice: Aloe vera is known for its hydrating and soothing properties, making it a great choice for a hydrating drink
• Coconut water: Coconut water is a naturally hydrating and electrolyte-rich beverage that can help to keep you hydrated
• Lemon water: It is a simple and refreshing drink that can help to hydrate and support healthy digestion

If you are looking to add some nutrition to your smoothies or juice mixes, you may want to consider incorporating the following ingredients:

• Carrot juice: They are a great source of nutrients, including vitamin A and potassium
• Avocado: Avocados are a rich source of healthy fats and other nutrients, making them a great addition to smoothies and juice mixes
• Kale: This leafy green vegetable is high in vitamins and minerals, making it a nutritious addition to smoothies and juice mixes
• Spinach: Spinach is a nutrient-rich leafy green high in vitamins, minerals, and antioxidants, making it a great addition to smoothies and juice mixes

To learn how celery juice can be an optimal part of your well-rounded diet, consult a nutritionist for personalized advice. Find a healthcare professional near you on Bajaj Finserv Health and be your healthiest self!