Celery juice has exploded in popularity, with social media influencers and wellness experts claiming it can transform your health. But is there truth behind the hype or is it just another fad?
We spoke with Bailey Shupe, a registered dietitian with Banner – University Medicine, to find out if drinking celery juice can truly benefit your body.
What is celery juice?
Celery juice is made by blending or juicing fresh celery stalks. Some people add a little lemon, cucumber or other ingredients to improve the flavor, but the main ingredient is always celery. It’s green, watery and packed with nutrients.
Benefits of celery juice
Celery juice is full of vitamins and minerals that offer several health benefits. Let’s look at some of the key advantages:
Rich in nutrients
Celery is low in sugar and calories but packed with nutrients.
“A single cup of celery juice can give you important vitamins like vitamin K, vitamin C, potassium and folate,” Shupe said. “One one-ounce serving of celery juice contains 90 micrograms of vitamin K, 10 milligrams of vitamin C and 110 micrograms of folate.”
These nutrients help keep your bones strong, support your immune system and keep your skin healthy.
Helps hydrate your body
“Celery is quite hydrating, which is great for people who don’t drink a lot of water,” Shupe said.
Celery is 95% water, so drinking celery juice is a great way to hydrate your body. This is especially helpful on hot days or after exercise. Staying hydrated is important for keeping your organs, such as your kidneys, heart and muscles, working well.
Helps with digestion
Celery juice contains fiber, which helps with digestion. Drinking celery juice regularly may reduce bloating, improve bowel movements (pooping) and support a healthy gut. However, to get the most fiber from celery juice, it’s important not to strain it.
“Straining can take away the fiber content that aids digestion by working as a sort of toothbrush to clean out the nooks and crannies of your intestines and keep things moving smoothly,” Shupe said.
May lower inflammation
Inflammation is the body’s natural response to injury or infection. Chronic inflammation can lead to health problems like heart disease and arthritis. Celery juice contains anti-inflammatory substances like flavonoids, which may help reduce inflammation and protect the body from damage.
Boosts heart health
Celery contains compounds called phthalides, believed to help lower blood pressure. Lower blood pressure can reduce the risk of heart disease and stroke.
Downsides of celery juice
While celery juice has many health benefits, there are some risks if you drink too much.
Lacks other key nutrients
Celery juice may contain some key vitamins and minerals but it lacks protein, fat and other essential nutrients. Relying solely on celery juice may not provide the balanced nutrition your body needs.
“Overall, a well-balanced diet with protein, carbs, fat and fiber should be just what you need for health purposes,” Shupe said.
May affect certain medical conditions
Most people can drink as much juice as they wish. However, celery juice can affect people with certain health conditions and interfere with certain medications.
People with digestive problems like IBS (irritable bowel syndrome) might feel bloated or uncomfortable after drinking it. If you take medicine for low blood pressure, it could make your blood pressure drop too much. Celery juice can also interfere with blood-thinning medicines because it has vitamin K. Also, some people are allergic to celery, especially if they have pollen allergies.
It's a good idea to talk to your health care provider if you have any health concerns.
Do juice cleanses really work?
Juice cleanses, including those involving celery juice, often promise quick detox benefits. However, most cleanse programs require you to drink only juice for days at a time, which can lead to nutritional deficiencies and disordered eating.
“Just like anything else in our diets, restricting, overusing or focusing on something too much can end up being unbeneficial for your health overall,” Shupe said. “Any diet, detox or cleanse is usually getting rid of something in the diet. Restricting too many calories isn’t sustainable.”
While a juice cleanse may seem appealing, it’s important to maintain a healthy, well-rounded diet rather than rely on extreme detox methods. The best way to support health is to eat a balanced diet that includes a variety of fruits, vegetables, whole grains and protein.
“Drinking one glass per day or every other day can be beneficial, but don’t go overboard with celery juice,” Shupe said.
Talk to your provider or a registered dietitian if you have concerns about your diet.
How to drink celery juice safely
If you want to add celery juice to your diet, here are a few tips to drink it safely:
- Start slowly: If you’ve never had celery juice, start with a small amount (about half a cup) to see how your body – namely your stomach – reacts. Gradually increase your intake if you feel comfortable.
- Drink it fresh: Celery juice is best when it’s fresh. If you store it, it may lose some of its nutrients. Try to drink it within 24 hours of juicing it. Store-bought versions are fine but avoid those with added sugars or flavorings.
- Balance with a healthy diet: Celery juice is healthy but should be part of a balanced diet. Eat a variety of fruits, vegetables and proteins to support your overall health.
Takeaway
Celery juice can be a healthy addition to your diet, but a balanced approach to nutrition is key for long-term health. The best way to stay healthy is to eat a variety of fruits, vegetables, whole grains and lean proteins.
Before making celery juice a regular part of your diet, it’s a good idea to talk to your health care provider or a Banner Health specialist, especially if you have any existing health conditions.
