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Celery Juice: Scientists Have Proven Four Health Benefits

One cup of celery juice contains various important nutrients. Celery juice has become the latest trend in the world of wellness, with many claiming that it can prevent cancer, cure acne, and cause weight loss.

While most of these claims are unsubstantiated, drinking celery juice can benefit your health in several ways.

Here are four scientifically proven benefits of celery juice:

Celery juice is very nutritious.

“Celery has a high and varied level of vitamins and minerals,” says Marissa Epstein, director of the University of Texas at Austin’s Institute of Nutrition.

In fact, Epstein says that one cup of celery juice contains a variety of important nutrients that many people lack in their diets, such as calcium, magnesium, and potassium.

Nutritional value of celery juice

  • Calcium: 94.4 mg (7% of the recommended daily value)
  • Magnesium: 26 mg (6% of the daily value)
  • Phosphorus: 56.6 mg (5% of the daily value)
  • Potassium: 614 mg (13% of the daily value)
  • Sodium: 189 mg (8% of the daily value)
  • Vitamin A: 51.9 mcg (6% of the daily value)
  • Vitamin B-6: 0.175 mg (10% of the daily value)
  • Vitamin C: 7.32 mg (8% of the daily value)
  • Vitamin K: 69.1 mcg (58% of the daily value)

Drinking celery juice allows you to consume much more of the vegetable and therefore more of its nutrients and vitamins than if you were just snacking on broth, says Julia Zumpano, a dietitian at the Cleveland Clinic.

For example, one head of celery, consisting of nine to twelve stalks, equals two cups of juice. Although some of the nutrients contained in the pulp or skin of celery are lost in the process of juicing – primarily fiber.

While one glass of celery juice will not meet all of your daily vitamin and mineral needs, it is a good way to get some of the nutrients you need. Zumpano recommends juicing the entire stem and leaves to maximize the number of nutrients.

Celery juice has antioxidant and anti-inflammatory properties

A 2017 review concluded that celery compounds such as caffeic acid, apigenin, and luteolin act as powerful antioxidants with therapeutic effects.

Antioxidants prevent oxidative stress, which occurs when there are too many free radicals in the body. Free radicals come from external sources, such as pollution, as well as from the body’s natural processes, such as digestion. Too many free radicals lead to chronic inflammation, which can damage healthy cells, tissues, and organs, and increase the risk of diseases such as heart attacks, cancer, arthritis, and diabetes.

Another 2008 review found that luteolin in celery may help delay the development of cancer cells due to its anti-inflammatory properties. It is important to note that this study was conducted in laboratory cells and therefore the results may not apply to humans.

In addition, a 2007 study in mice found that 2 mg/kg of luteolin per day reduced lung cancer cell growth by 40%. A dose of 10 mg/kg per day reduced growth by 60%. However, according to Epstein, research on the anti-inflammatory effects of celery in humans is still limited, and celery juice should not be considered an effective cure for chronic diseases such as cancer.

Celery juice moisturizes

Since celery is 95% water and contains electrolytes, celery juice is a great way to avoid dehydration. Staying hydrated helps your body function properly and improves sleep, cognitive ability, and mood.

In addition, electrolytes such as sodium, calcium, and potassium help regulate fluid levels in the body. They also stimulate muscle contraction to keep the heart pumping and the muscles moving.

Celery juice is low in sugar

Another benefit of celery juice is its low sugar content, which makes it a healthier alternative to traditional juices such as orange or apple juice.

For example, one cup of celery juice contains 3.16 grams of natural sugar, compared to 24 grams of orange juice and 28 grams of apple juice.

Consuming too much-added sugar can lead to weight gain and increase the risk of diabetes, obesity, and heart disease. Celery juice is a low-sugar drink that can help you stay healthy.

False health claims about celery juice

According to Epstein, celery juice boasts many health benefits, but it is not a panacea. Contrary to what you might read online, celery juice does not prevent cancer or cure acne.

Celery juice is also not some magical “detox” method. In fact, our body has a built-in organ that gets rid of toxins: the liver. Instead of relying only on celery juice to cleanse your body of toxins, you’re better off eating a healthy diet with plenty of fruits, vegetables, and whole grains to improve liver function and ensure optimal health, according to Zumpano.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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