4 Health Advantages of Celery Juice + How to Make It Even Healthier

Celery juice was once a fad on Instagram, but it appears to be here to stay. And with reason: these lean, mean green vegetables have some health benefits. You can get similar benefits from eating them, but for those who dislike the texture, juicing is a healthy, non-processed way to consume celery.

Here are the top health benefits of celery juice, as well as some cooking tips to maximize nutrition and reduce kitchen waste.

1. Celery juice has numerous health benefits.

1. It keeps you hydrated.

If you have trouble drinking enough water during the day, celery juice can be a good alternative to ensure you get enough fluids. "Celery juice is a simple approach to fulfilling your hydration goals without adding a lot of sugar to your diet," explains Amanda Sauceda, RDN. "Because celery juice is nearly 95% water!" Because of its high water content, it is ideal for juicing.

2. Celery juice is high in vitamins.

"Whole celery includes vital vitamins and minerals such as A, K, C, and B vitamins (folate), beta-carotene (a precursor to vitamin A), calcium, iron, magnesium, potassium, manganese, phosphorus, phytonutrients, and fiber," Cannon explains.

"Some of those key minerals and phytonutrients remain in the juice and provide health advantages when juicing celery," Sauceda adds.

Celery includes polyphenols as well, and consuming a lot of polyphenol-rich foods has been related to a lower risk of chronic diseases induced by oxidative stress1 (i.e. cardiovascular disease and diabetes).

3. It is anti-inflammatory in nature.

Cannon emphasizes that the few research on celery have all focused on the whole (or part) of the vegetable, rather than the juice alone. Many of the qualities that make up the whole vegetable are conveyed when juiced, depending on how it's produced. According to one study, the antioxidant levels in celery are high enough to help the body remove free radicals and inflammation2.

4. It may aid in the reduction of blood pressure.

According to Cannon, "whole celery functions as a natural diuretic, which means it helps reduce water retention and may lower blood pressure."

Researchers looked at the effect of celery seed extract on rats' blood pressure in a preclinical trial and discovered that it dropped blood pressure while increasing heart rate in hypertensive rats.

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Further investigation discovered that a 6-month treatment of celery juice given to a 74-year-old man with hypertension reduced his blood pressure from 150/80mmHG to 118/82mmHG4 with no other lifestyle changes undertaken. This could be due to celery's high potassium content, which Sauceda claims help regulate blood pressure.

Making Celery Juice at Home

Using a juicer:

Making celery juice at home is as easy as loading celery stalks into your juicer and pushing the juicer's start button. To enhance the flavor, add ingredients such as ginger, berries, and citrus.

"Invest in a high-quality juicer that produces the most juice with the least amount of byproduct or waste," suggests Cannon. "This guarantees that you obtain the maximum nourishment from the juicing procedure." Avoid juicers manufactured mostly of plastic, especially those that come into contact with the veggies."

If you don't have a juicer, Sauceda recommends using a blender instead. "This can help preserve greater fiber content, which is good for gut health," she says.

Drink the juice right away or refrigerate it for up to three days.

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Celery juice has a high nutritional value.

Are you curious about the nutritional value of celery juice? One cup of celery juice contains5:

33 kilocalories

Carbohydrates: 7 g

.4 grams of fat

1.6-gram protein

3-gram sugar

85 mcg (21% of the Daily Value) Folate

Potassium: 614 mg (13% of the RDA)

Vitamin K: 69 mcg (58% of the RDA)

Celery juice side effects

"Those with irritable bowel syndrome (IBS) may find celery juice irritating because it is high in FODMAPs—carbohydrate forms that can sometimes contribute to digestive discomfort," Sauceda says.

Cannon adds that if you are taking sedatives, thyroid medications, blood clotting medications, or blood pressure medications, you should avoid drinking celery juice. If you're watching your sodium intake, 1 cup of celery juice has 189 mg of sodium, so it might not be the best drink for you.

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