Blending celery stalks and drinking it isn’t as weird as it sounds. In fact, celery juice— the liquid that strains out of blended celery stalks — can actually be hugely beneficial to your health. This nutrient-packed green juice not only provides your body with all kinds of vitamins and minerals it needs, but it can also help prevent disease and keep your body healthy in the long run. But with so many health benefits that celery juice can provide, are there any negative side effects that I should be aware of if I drink this juice regularly?
We spoke with Mackenzie Burgess, RDNregistered dietitian nutritionist and recipe developer at cheerful options, on the benefits of drinking celery juice, as well as one drawback to keep in mind if you enjoy this green juice regularly. Here’s what you need to know, and for more juicing tips, here are the The 5 best juices to drink after 50.
One of the main benefits of drinking celery juice regularly is the micronutrient boost it gives your body in one easy green cup.
“A great benefit of celery juice is that it’s packed with nutrients like calciumpotassium, magnesium, and vitamins A, C, and K,” says Burgess. “These nutrients are essential for many important functions in our bodies.”
A cup of celery juice is also a valuable source of calcium (8% of your daily value), magnesium (7% DV), and potassium (14% DV).
Subscribe to our newsletter!
“Calcium, potassium and magnesium can help lower blood pressure and Have been found to reduce the risk of heart disease and stroke,” says Burgess.
A study published in Journal of Chiropractic Medicine evaluated the benefit of drinking celery juice for a hypertensive patient and found that the inclusion of celery juice in his diet, as well as regular chiropractic care, found that his blood pressure decreased over time. While this study only looked at one patient, many experts confirm that the different nutritional aspects of celery juice may continue to benefit your heart health in positive ways.
Another study in Research in Phytotherapy found that the flavonoids in celery can suppress cardiovascular inflammation, decreasing oxidative stress in the bloodstream, which can increase the risk of disease. It also “leads to expansion of smooth muscle in blood vessels and low blood pressure.”
Burgess notes that celery juice can help maintain eye health due to the vitamin A boost. One cup of celery juice contains 7% of the DV for vitamin A, which is an important nutrient for “vision, growth, cell division, reproduction, and immunity,” according to the Mayo Clinic.
Celery juice is also hydrating, which helps improve skin health. The vitamin C in this green juice (which contains 16% of your DV) can also helps with collagen synthesis), that constitutes supporting tissues of the joints and is responsible for the elasticity of the skin (i.e. making your skin smoother).
Celery is generally known to be a good source of fiber, with one cup of whole celery stalks containing 1.6 grams of fiber along with those beneficial vitamins and minerals.
“Fiber helps feed the good bacteria in your gut, which supports a healthy gut microbiome and results in the production of certain beneficial compounds like short chain fatty acidsBurgess says. “In addition, fiber helps keep you fuller longer and can help preventing constipation Y lower cholesterol.”
Unfortunately, when you blend celery stalks and strain them to make juice, you also filters most of the fiberaccording to Burgess. Without fiber and protein in a meal, blood sugar levels can rise and fall rapidly, leaving you feeling hungrier rather than satisfied and full after a meal.
If you want to reap the benefits of celery juice, Burgess recommends pairing it with a source of protein and fiber to include those macronutrients in your meal and keep you feeling full for a longer period of time.
“Try pairing celery juice with a source of protein and fiber, like whole-grain toast with almond butter or a scrambled eggs with vegetables,” she says.
If you’re not willing to make your own celery juice from scratch, Burgess recommends buying Suja Celery Juice because it only contains two ingredients (celery and lemon juice) and no added sugars.
kiersten hickman
Kiersten Hickman is a freelance health and nutrition journalist. read more
