IS CELERY JUICE HEALTHY? HERE’S WHAT YOU NEED TO KNOW
Celery juice is loaded with many nutrients and a variety of health benefits.
However, it has become a subject of controversy as some assert that it can treat chronic conditions like acne, obesity, cancer, and thyroid conditions.
So, you may be wondering whether the claims are false or evidence-based (backed by science).
This article discloses everything you need to know about celery juice, including its nutritional profile, health benefits, and downsides.
NUTRIENT PROFILE OF CELERY JUICE
The making of celery juice involves the removal of most of its plant fiber. As such, celery juice has more nutrients per serving than the stalks.
A cup of celery juice (240mL) will provide the following (1):
- 42.5 calories
- 2 grams of protein
- 9.5 grams of carbs
- 5 grams of sugar
- 8% of DV of calcium
- 7% of DV of magnesium
- 5% of DV of phosphorus
- 14% of DV of potassium
- 9% of DV of sodium
- 7% of DV of vitamin A
- 16% of DV of vitamin C
- 74% of DV of vitamin K
Celery juice is also loaded with other nutrients like copper, zinc, biotin, folate, and numerous antioxidants, as well as B vitamins (2).
WHAT ARE THE HEALTH BENEFITS OF CELERY JUICE?
Celery juice provides many health benefits when consumed alongside a healthy diet.
It is hydrating
Celery juice contains a lot of water and helps you stay hydrated.
Hydration is vital for optimum body functioning, but the truth is that many people don’t get enough fluids daily. Proper hydration enhances proper management of blood pressure, brain function, body temperature, waste excretion, nutrient delivery, and kidney health (3).
It has a low sugar content
Do you know that celery juice is healthier than sugary beverages? Well, it is!
A cup of celery juice contains only 5 grams of sugar, and that’s natural sugar (1).
So, taking low-sugar beverages like celery juice may cause a drastic reduction in your overall calorie and sugar intake.
Celery juice is rich in phytonutrients, which possess anti-inflammatory effects (7).
The cleansing effect of celery juice: Beware of the false claim
You have to be skeptical of some claims about celery juice benefits. Most of these claims are overblown and do not have any scientific backing.
Anthony William, a self-styled health expert is partly responsible for the soaring popularity of celery juice.
He claims that celery juice has the potential to cure all kinds of chronic ailments due to some “cluster salts” that destroys harmful bacteria in your digestive tract.
However, there’s no proof of the existence of such salts.
What does the celery juice cleanse entail?
It is undeniable that some people experience certain health benefits when they follow a juice cleanse. However, this may be due to lifestyle changes like regular exercise and limited intake of processed foods.
The celery juice diet requires that you drink 475ml (16 ounces) of celery juice on an empty stomach every morning. Those with a chronic ailment are required to drink 24-32 ounces.
Thereafter, you eat healthily for the rest of the day. Many people handle the diet as a 10-day cleanse while others do it for a longer period.
Other downsides of celery juice
High salt content
A cup of celery juice contains 215mg of sodium (1).
Daily intake of sodium should not exceed 2,300mg daily, so one or two glasses of celery juice contribute immensely to this total (21).
Also, the celery juice diet can cause a sharp rise in your sodium intake because you have to take a large amount of juice each day.
The fiber content of the celery is on the low side. This may increase your hunger, and subsequently, your daily calorie intake.
Celery has low sugar content and is loaded with vitamins A, C, K, and potassium. It has anti-inflammatory effects and boosts hydration, alongside other benefits.
However, celery should not be used for detox purposes, as cleanses increases your risk of nutrient deficiencies and calorie restriction.
Also, there are unfounded claims that celery juice can heal some diseases.
If you want to make celery juice, ensure you take it along with a healthy diet.