Is celery juice worth the hype?

Antioxidants provide various healing effects

People today are faced with extremely full schedules, each day seemingly packed with a variety of obligations that, if not met, can potentially lead to a lower quality of life.

Don’t get your work done on time and you’ll likely be giving up your nights or weekends to catch up. Don’t attend your child’s school functions and you may leave the ones you love most feeling disappointed and unimportant.

The juicing craze

With this in mind, one area where many are trying to make positive changes without having to invest a lot more time is in regard to their physical health. As a result, a number of individuals are turning to quicker ways to get their daily recommended intake of the vitamins and minerals they need to feel their best — one option of which is juicing.

Oftentimes, these juices include greens like spinach and kale, fruits such as oranges and apples, and a whole host of spices ranging from ginger to cinnamon to cayenne pepper, all of which have been linked to a higher level of health.

But there is one juicing ingredient that is getting a lot of hype recently and that is celery. What makes this vegetable so critical to health and wellness? Answering this question first requires understanding its nutritional makeup.

Celery’s nutritional makeup

Though celery is primarily a carbohydrate (72 percent), approximately one-fifth (18 percent) of its calories are protein. More surprisingly, about one-tenth (9 percent) of celery’s macronutrients are actually fats, though this particular food still falls in the bottom 10 percent of all foods containing some level of fat, earning it a status as a “low fat” food.

Celery also contains 1.6 grams of fiber per 100 grams of this food, which is roughly 2.5 stalks. Healthline explains that fiber is important because it offers improved levels of gut health, greater blood sugar stability, lower cholesterol levels (albeit only slightly lower), and fewer troubles associated with constipation.

As far as nutrients are concerned, celery offers a few different vitamins and minerals. For instance, 100 grams contains 29.3 micrograms of vitamin K, which is 37 percent of the daily value (DV) or recommended intake of this specific nutrient based on a 2,000 calorie diet.

This same amount of celery also provides:

vitamin A (9 percent DV)
potassium (6 percent DV)
vitamin C (5 percent DV)
manganese (5 percent DV)
vitamin B6 (4 percent DV)
calcium (4 percent DV)

Based on its nutritional content alone, it’s easy to see why some people are drinking celery juice in an effort to improve their health. But does it really live up to its hype?

Some online testimonials say yes. For instance, in a post on Thyroid Yoga, the author shares what happened after drinking 16 ounces of pure celery juice on an empty stomach each morning.

Some of the results included feeling lighter after meals (while still feeling satisfied), fewer problems with bloating, and a reduction in food cravings. The author also reported feeling mentally sharper, experiencing lower levels of stress, and having an overall “zen” after drinking the celery juice.

However, not all reviews of drinking celery juice were as glowing. In a blog post on Be Naturally Fit, one person revealed that drinking celery juice on an empty stomach every morning for seven days provided absolutely no noticeable positive benefits whatsoever.

In fact, at the conclusion of this trial week, the person reported coming down with a cold. This reviewer also felt that it took a lot of effort to make the celery juice, both in preparation and in clean-up, making it “not a very pleasant way to start your day.”

Celery juice research

Based on these conflicting reports, it appears that different people have different experiences associated with drinking celery juice. That said, research has found that there are a few scientifically proven benefits associated with celery consumption.

For example, in a 2017 study published in the Journal of Evidence-Based Complementary & Alternative Medicine, researchers reviewed nine different studies and, based on their findings, concluded that celery’s compounds “can have varied healing effects.” These effects include those related to its antioxidant properties as well as its ability to remove free radicals.

Another study, this one an animal-based study published in the Journal of Medicinal Food, found that celery seed extracts had a positive effect on blood pressure thanks to its antihypertensive properties.

Admittedly, neither of these studies were conducted on celery juice specifically, but it could potentially be argued that the juice would likely contain the same compounds and properties as those found within celery’s stalks and seeds.

Plus, celery juice may offer more benefits over the long-term, providing a positive effect when taken consistently over time versus expecting major changes after just a week or two of consumption.

A word of caution

Though drinking celery juice may provide health benefits, Medical News Today (MNT) warns that this particular vegetable does have a higher sodium content.

At 35 milligrams per stalk, it is still way under the daily recommended amount of 1,500 milligrams, according to MNT, but since most Americans typically consume closer to 3,400 milligrams of sodium daily, this is still something to keep in mind if there is concern about total sodium intake.

Christina DeBusk is a Chiropractic Economics staff writer who specializes in content related to natural health and wellness, personal development, and small business marketing. She can be contacted through christinamdebusk.com.