Celery juice—a beverage derived from juicing the vegetable—has soared in popularity in recent years. Proponents boast that the bright green drink provides a wide range of health benefits. But what does the evidence say?
As with any health fad, it’s important to check the facts before buying in. Here’s what research and experts have to say about whether celery juice is a wealth of health benefits or just a whole lot of hype.
Celery Juice Nutrition
One cup of celery juice contains roughly 33 calories, according to the United States Department of Agriculture (USDA). While celery juice primarily consists of water, it also contains a tiny bit of protein, fat, carbohydrates, fiber and sugar. Further, celery juice is a source of antioxidants as well as a number of vitamins and minerals, including:
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Zinc
- Copper
- Selenium
- Vitamin C
- B vitamins
- Vitamin A
- Vitamin K
3 Celery Juice Health Benefits
Celery juice has the potential to provide certain health benefits. However, it’s important to note that “research on specific benefits and outcomes of celery juice is extremely limited and/or conducted in animal models,” notes Monique Richard, a registered dietitian nutritionist, owner of Nutrition-In-Sight and a national media spokesperson for the Academy of Nutrition and Dietetics
May Provide Digestive and Gut Health Benefits
Because celery juice is a source of fiber (per the USDA, 1 cup of celery juice contains 3.78 grams of fiber, with the recommended daily intake being 14 grams per 1,000 calories of food [1],[2]), it can offer the gut some benefits. “Juicing celery will mechanically break down its insoluble fiber, which is helpful in digestion, bowel regularity and sweeping our digestive tract as well as feeding the good bacteria in our gut,” says Richardson.
That said, the amount of benefit derived from celery juice’s fiber varies depending on whether the juice is strained or unstrained (meaning whether or not the pulp has been filtered out). Unstrained celery juice is the option that really “can aid in GI health and regularity,” explains Allison Tepper, a registered dietitian in the D.C. metro area, owner of Tepper Nutrition and an adjunct instructor in the department of Health Studies at American University. However, as Tepper notes, unstrained celery juice “commercially is not as common.”
May Offer Antioxidant and Anti-Inflammatory Effects
Celery contains a number of healthy antioxidant compounds. Antioxidants work to neutralize free radicals in the body, which are unstable chemicals that can harm cells, contributing to the development of some chronic health conditions.
Celery juice may also have anti-inflammatory effects due to these same compounds, notes Richardson. Phytochemicals, which are naturally-occurring antioxidants found in foods like fruits and vegetables, can reduce inflammation as well as levels of oxidative stress, among myriad of other health benefits.
May Aid in Blood Pressure Regulation
According to Tepper, “there has also been some research to show that celery can aid in high blood pressure regulation.”
One case study from 2021 showed a favorable blood pressure change after a 74-year-old man with a history of hypertension consumed celery juice on a daily basis for six months. However, this was only a single case study, and the results were not conclusive.[3]
Another small study centered on celery seed extract also showed a positive link between the vegetable and hypertension. In a study of 52 people, those who were given four celery seed extract capsules per day all experienced decreases in their blood pressure. While celery juice and celery seed extract are obviously distinct celery-derived products, this study offers further evidence of a possible correlation. [4]
However, it’s also worth noting celery juice’s sodium content, which is 189 milligrams per cup, as there is a close relationship between high blood pressure and higher sodium intake [5].
Celery Juice Precautions
“If consumed in amounts typically found in food form or moderate food servings [celery juice] is generally well tolerated, safe and nutritious,” says Richardson.
However, there are exceptions. Richardson notes that there are “individuals who have reported allergic reactions to celery.” Additionally, those who are pregnant or lactating should note that “if larger amounts of celery oil or seeds are consumed, it could have uterine stimulant effects,” and as such it “should be avoided,” says Richardson. Lastly, Richardson notes that “[i]f an individual has irritable bowel syndrome (IBS), a sensitive digestive system and is reactive to specific types of fermentable sugars (FODMAP), celery juice may not be appropriate.”
It’s also possible for celery juice to interact with certain medications, such as thyroid medications, blood thinning medications and anticoagulants, antidepressants and NSAIDs, experts note. “It is best to check with your doctor before consuming high levels or concentrated amounts of celery juice,” says Tepper.
Celery Juice: Health Benefits or Hype?
“Celery juice, just like any other 100% fruit or vegetable juice, offers a plethora of nutritious benefits, but it is not a magic bullet by any means,” says Richardson.
In fact, according to Tepper, a number of the purported benefits of celery juice are not borne out of research. “There are claims that celery juice will aid in several health benefits, such as cancer prevention, skin health and more, that have not been found to be true, so we want to be aware of any misleading headlines,” says Tepper.
While there are some benefits that celery juice may be able to offer, like anything else, it’s important to consume it as part of a varied and balanced diet. “One food will not make or break one’s diet, so we always want to focus on a variety of all food groups for optimal health,” says Tepper. “The best way to get adequate vegetable intake is to eat the whole vegetable.”
Sources:
Footnotes:
- Celery juice. U.S. Department of Agriculture. Accessed 12/04/2023.
- How much (dietary) fiber should I eat?. AskUSDA. Accessed 12/04/2023.
- Illes JD. Blood Pressure Change After Celery Juice Ingestion in a Hypertensive Elderly Male. J Chiropr Med. 2021;20(2):90-94.
- hayani Rad M, Moohebati M, Mohajeri SA. Effect of celery (Apium graveolens) seed extract on hypertension: A randomized, triple-blind, placebo-controlled, cross-over, clinical trial. Phytother Res. 2022 Jul;36(7):2889-2907.
- Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G. Sodium Intake and Hypertension. Nutrients. 2019 ;11(9):1970.
References:
- Kooti W, Daraei N. A Review of the Antioxidant Activity of Celery ( Apium graveolens L). J Evid Based Complementary Altern Med. 2017;22(4):1029-1034.
- Antioxidants and Cancer Prevention. National Cancer Institute. Accessed 12/04/2023.
- Zhang YJ, Gan RY, Li S, Zhou Y, Li AN, Xu DP, Li HB. Antioxidant Phytochemicals for the Prevention and Treatment of Chronic Diseases. Molecules. 2015;20(12):21138-56.
Important Notice: This article was also published at www.forbes.com by Becca Stanek where all credits are due. Expert reviewed by Keri Gans, R.D.N.
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