Nutrition

Is Celery Juice Healthy? All You Need to Know

Celery juice is exactly what it sounds like – the juice from celery stalks. It is mainly water, but also provides many minerals, nutrients and antioxidants that provide possible health benefits.

What is in Celery Juice

It takes about 6 medium stalks of celery to produce 8 fluid ounces of celery juice. According to the FDA’s FoodDataCentral, the nutrient breakdown for 8 fl. oz. of celery juice and 6 medium stalks of celery are practically identical (1). The only noticeable difference is the amount of fiber.

Celery and celery juice have high levels of Vit K, folate and potassium; good amounts of Vit C, calcium, magnesium, copper, iron, zinc, B-vitamins; and are full of electrolytes and antioxidants. (2)

  • Vit K: 37.8 mcg (32% Daily Value (DV))
  • Folate: 78 mcg (20% DV)
  • Potassium670 mg (15% DV)
  • Calcium: 99 mg (7.6% DV)
  • Vit C:  6.1 mg (7% DV)

Potential Health Benefits

There has been a lot of chatter about celery juice’s health benefits as it is packed with nutrients, antioxidants and is hydrating.(3)

The main component of celery juice is water, so it is safe to say drinking celery juice is hydrating. It is also low in sugar, so it may be a better option than other fruit or vegetable juices that can be loaded with added sugars. 

Celery, and therefore celery juice, is packed with antioxidants. The two main antioxidants present are apigenin and luteolin. (3) They have strong antiinflammatory properties that may help with allergies, asthma, and arthritis. Antioxidants help the body fight off harmful molecules that cause oxidative stress. High levels of oxidative stress and inflammation have been linked to the development of chronic diseases such as diabetes, obesity, heart disease and some cancers.

Potential Harm

Drinking celery juice is safe, but one of the most important qualities of celery is stripped during the juicing process – FIBER. Fiber is critical for your gut health and overall health. If you plan on drinking celery juice, it is a good idea to make sure you eat fiber-rich foods throughout the day. It is recommended for women to aim for 25 grams of fiber per day, and 38 grams per day for men. (2)

Due to its popularity, celery juice cleanses have been advertised to help “detoxify” your body. Your body’s detoxification processes are only influenced by the health of your detoxifying systems and organs: GI tract, lungs, skin, liver and kidneys.

It is not safe or advised to replace a meal with a glass of celery juice.

If you do choose to drink celery juice, make sure you get adequate fiber in other ways. It can be an addition to a healthy and well-balanced diet full of whole fruits and vegetables.

Sources:

  1. FDA.gov FoodDataCentral
  2. FDA.gov Daily Values
  3. Kooti W, Daraei N. A Review of the Antioxidant Activity of Celery (Apium graveolens L). J Evid Based Complementary Altern Med. 2017;22:1029–34.

Written by: Marguerite Drowica, Dietetic Intern, Hunter College

Reviewed by: Nazirber Maduro, RDN, CDN, CDCES

Nazirber Maduro is a bilingual registered dietitian and nutritionist who believes that healthy and delicious food should be enjoyed at any stage in life. She helps people transform the way they eat and find joy in food through the practice of food and lifestyle medicine.

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