Crispy and pale green, celery is low in calories yet loaded with essential nutrients. 4 cups of diced raw celery produce a single cup serving of fresh celery juice, which contains about 65 calories, 2.8 g of protein and 0.7 g of fat. What is so great about celery juice is that it helps you consume 4 to 5 cups of vegetables on a weekly basis, which is the recommended amount for men and women by ChooseMyPlate.gov.
- 1 Nutritional Facts
- 2 Benefits of Celery Juice
- 2.1 Lowers High Cholesterol
- 2.2 Reduces Body Inflammation
- 2.3 Fights Cancer
- 2.4 Detoxifies, Cleanses and Refreshes the Body
- 2.5 Promotes Healthy Kidneys
- 2.6 Helps the Body Recover after an Intense Workout
- 2.7 Enhances Sleep
- 2.8 Regulates Body Fluids
- 2.9 Regulates the Body’s pH level
- 2.10 Quickens Weight Loss
- 2.11 Improves Digestion and Minimizes Bloating
- 2.12 Increases Sexual Performance
- 2.13 Hydrates Skin
- 2.14 Keeps the Skin Looking Young and Glowing
- 2.15 Improves Hair Health
- 3 Possible Side Effects of Celery Juice That You Need To Be Aware Of
- 4 Celery Juice Recipes
- 5 Choosing Celery
Celery is quite popular among numerous raw food advocates who believe the vegetable is great for nourishing the body and offering a myriad of health benefits. Not only does celery juice provide a plentiful dose of minerals and vitamins, but also has a rather different texture and taste than other vegetables.
Half a cup of celery juice contains about 40 calories, which is at par with the same quantity of carrot juice. Drinking a cup of celery juice everyday helps you meet your daily recommended intake of vegetables as per the Department of Agriculture’s Food Pyramid.
In terms of micronutrients, celery, both in its solid and liquid forms, contains little in the way of fat. A 1-cup serving of the vegetable’s juice consists of zero fat and 1 gram of protein. Your daily protein intake should be around 45 to 56 grams, so it is best to combine celery juice with lean protein sources, like tilapia or chicken breast. The same 1-cup serving also provides 5 grams of carbohydrates, which is 3.8% of the daily recommended carbohydrate intake (130 grams). A big chunk of calories in a cup of celery juice comes from carbohydrates.
Minerals and Vitamins:
A single serving of celery juice provides your body with 16% of the daily recommended of Vitamin C. Vitamin C is a great immune system booster and helps the body heal faster. Plus, you will also get small amounts of calcium (1% of recommended daily intake) and iron (6% of recommended daily intake), making this vegetable juice a great choice of contributing to your bone health and oxygenation.
Quick Nutritional Value Chart (for one cup of chopped celery)
- 0% fat
- 16 calories
- 5 g of fiber
- 1 g of protein
- 5 mg of vitamin K
- 22 mg of vitamin A
- 36 mg of folate
- 1 mg of vitamin C
- 263 mg of potassium
- 08 mg of vitamin B6
- 40 mg of calcium
Benefits of Celery Juice
Celery, scientifically known as Apium graveolens, comes from a plant family called Apiaceae. Not only is this vegetable a great source of beneficial enzymes and antioxidants, but also minerals and vitamins, such as vitamin C, vitamin K, Vitamin B6 and folate. The vegetable also continues to provide various health benefits, and is especially known as an anti-hypersensitive agent used in traditional medicine for over hundreds of years. Let’s look at some of the many health benefits that celery offers.
Lowers High Cholesterol
Celery is popular for improving cardiovascular health by lowering cholesterol. It contains a special element known as 3-n-butylphthalide which has earlier been claimed to have lipid-reducing properties, though current studies suggests that celery has other multiple beneficial elements that are emerging with continued research. A study conducted at the University of Singapore by the Department of Pharmacology fed rats a diet high in fat for 2 months.
Rats that were fed celery extract showed comparatively lower lipid levels in their blood unlike those rats that were not given any celery extract. It was concluded that the celery extract helped reduce triglyceride, serum total cholesterol and low density lipoprotein cholesterol concentrations.
Reduces Body Inflammation
Inflammatory diseases, like osteoporosis, arthritis, asthma and gout, respond quite well to regular consumption of celery juice. This is due to the presence of polyacetylenes and luteolin, both of which are present in plentiful quantity in celery. Luteolin is a powerful antioxidant flavonoid with anti-inflammatory properties which inhibit the genes and enzymes responsible for the body’s inflammation. Polyacetylenes also curb inflammation by reducing your body’s inflammatory prostaglandin levels. Especially for arthritis patients, celery juice is a great source to relieve the pain.
Loaded with anti-cancer and powerful antioxidants compounds, such as phenolic acids, flavonals and furanocoumarins, celery juice is a highly potent cancer fighter. Two compounds found in celery that are especially credited for fighting cancer are luteolin and flavonoids aapigenin. Another substance that is known to prevent tumor cells from causing radical damage is acetylenics.
Detoxifies, Cleanses and Refreshes the Body
Celery juice is highly hydrating and alkalizing, qualities that make it a great detoxifier and cleanser, especially for the kidneys. It also normalizes the body temperature, which means whenever you are having a hot and frustrating day, a tall glass of celery juice is all you need.
Promotes Healthy Kidneys
Celery juice enhances the function of the kidneys by helping in removing toxins from the body. During the process of toxin elimination, it also prevents kidney stones.
Helps the Body Recover after an Intense Workout
As mentioned earlier, celery juice is super detoxifying and refreshing, making it a great drink to chug after a stressful day. Not only does it hydrates and replenishes the body, but also rejuvenates you by maintaining the smooth functioning of the energy connections in your cells through high levels of potassium and sodium electrolytes.
Celery juice lowers high blood pressure levels, reduces hypertension and minimizes stress hormones. Its high levels of electrolytes also contribute to better sleep and relaxation. Celery juice comprises of magnesium, which is known as a relaxing mineral. Lack of this mineral can result in various health issues, including difficulty in relaxing and going to sleep. So, if you experience spells of insomnia, be sure to incorporate this vegetable juice in your daily diet.
Regulates Body Fluids
Sodium and potassium present in celery juice help normalize body fluid and speed up urine production, making it a great way to rid the body of any extra fluid.
Regulates the Body’s pH level
This juice contains essential minerals which effectively neutralize acid levels in the body, thereby balancing the body’s blood pH.
Quickens Weight Loss
Because a serving of celery juice is so fulfilling, it can prevent overeating and cravings for heavy and sweet food in general.
Improves Digestion and Minimizes Bloating
Celery seeds consist of an oily odorless element called NBP which has a diuretic effect and aids the body in flushing out toxins. Since the vegetable helps improve blood flow in the intestines, it also greatly improves digestion by reducing puffiness and bloating due to water retention.
Increases Sexual Performance
Celery juice helps improve your libido, yet does not result in a uncontrollable desire as in case of some pharmaceutical drugs. More than increasing it, celery juice helps balance the system.
Since the juice extracted from celery is 95% water, drinking it on a regular basis can not only fulfill your daily water requirements but also keep the skin cells hydrated and in good shape.
Keeps the Skin Looking Young and Glowing
Not only does celery juice hydrate the skin but also benefit it other various ways. The juice is loaded with niacin, vitamins A, B, C, K, and folate, all of which are crucial for repairing damaged skin cells and also keeping it alive and healthy. These vitamins also aid the production of collagen which ultimately nourishes the skin. Furthermore, other minerals present in the juice, such as potassium, selenium, calcium, magnesium, and more make the skin appear younger and healthier
Improves Hair Health
The high quantities of vitamin A and water in celery juice are great for your hair health. While water hydrates the scalp and gets rid of dandruff, vitamin A provides nutrients to the roots to keep the hair strands healthy. The juice is also known to accelerate hair growth and enhance the texture. Therefore, if a voluminous mane and luscious locks are what you are looking for, be sure to add this miracle drink in your diet.
Possible Side Effects of Celery Juice That You Need To Be Aware Of
Although widely used in the field of herbal medicine and diets, celery can cause some minor health concerns that you should be aware of.
Celery is an allergen and its effects can be life-threatening. If you are allergic to mugwort or birch pollen, you are likely to be sensitive to celery. If you experience symptoms like rashes, itching, swelling of the mouth, face, throat and tongue, an upset stomach and dizziness, you need to see a doctor immediately.
A more serious reaction is anaphylactic shock which is marked by low blood pressure, lightheadedness, fast pulse and breathing problems. Anaphylactic shock is a grave medical condition which can also prove fatal. Remember that cooking the vegetable does not reduce the risk of allergy.
Celery is a diuretic and has high water content. Thus, people with any type of kidney trouble should watch their celery intake, as extra consumption can strain the kidneys. It is better to get a doctor’s recommendation regarding the matter first.
Concerns for Pregnant Women
Pregnant ladies should steer clear of excess celery consumption as it can cause uterine contractions.
Celery consists of various compounds called furanocoumarins, chemicals that can make the skin sensitive to bright light, particularly sunlight.
Celery Juice Recipes
Celery juice is loaded with fiber, vitamins and minerals, and is rejuvenating and refreshingly tasty. Add this low-calorie drink to your diet by experimenting with the following quick and easy recipes.
Serves: 1 person
Preparation time: 10 minutes
- 1 pear or apple
- 2 celery sticks
- ¼ lemon or lime
- ¼ ginger (optional)
Thoroughly wash the ingredients to get rid of any impurities. Next, chop the celery into big pieces, and cut the apple into slices. Mix all the ingredients (except the lemon/lime) and process them in a blender. Throw the pulp away, take the juice out and finally squirt the lemon into your prepared drink.
Serves: 1 person
Preparation Time: 5 to 7 minutes
- 2 celery sticks
- 3 carrots
- 1 apple
- ½ cucumber
After having washed and cut the fruits and vegetables, simply juice them in a blender or juicer. Drink immediately after you prepare the juice for maximum nutritional value. Add lemon juice, mint leaves or honey for better taste.
Serves: 1 to 2 persons
Preparation Time: 15 minutes
- 2 cups of frozen pineapple pieces
- 1 cup of chopped celery
- 2 cups of peeled cucumber chunks
- 2 teaspoons of lime or lemon juice
- 2 tablespoons of basil
- A pinch of salt
- A cup of water
- Half a cup of ice cubes
- Basil sprig or celery stalk for decoration
Puree the celery chunks, cucumber chunks and pineapple chunks with lemon juice, fresh basil, salt, water and ice until the drink becomes smooth. Garnish with the sprig or celery stalk and serve.
Serves: 1 person
Preparation time: 10 minutes
- 2 medium sized celery sticks, chopped
- 1 cup of frozen red grapes
- 1 small sized bok choy
- 1 small banana, peeled and cut
- Water as per requirements
Wash and cut the ingredients, mix them together and blend until a thick smooth consistency is achieved. Add ice.
Serves: 1 to 2 persons
Preparation Time: 10 minutes
- A small peeled banana
- A medium sized celery stick
- ½ cup of frozen pineapple
- 2 cups of fresh spinach
Wash and cut the ingredients, mix them together and blend until a thick smooth consistency is achieved.
Celery is inexpensive and can be practically found anywhere. When shopping for celery, go for the ones that are crispy and snap easily when pulled apart.