Celery Juice Nutrition Guide: [ Recipe, How To, Benefits & side effects]

celery juice nutrition

Fresh fruits and vegetables have for a long time been known to have several benefits to human health.  When you think of celery, a tuna salad or Mirepoix soup addition comes to mind. Different individuals consume celery in many ways, for instance; in soups and vegetable trays, and it’s no surprise then that the gains/benefits of celery juice are incredible.However, the old plain celery has found another use: juicing. Celery juice has been termed as a magic potion. From toxic detox and improving gut health to health restoration, celery juice has numerous benefits to the body. And many people are going crazy over celery juice nutrition phenomenon. In this post, you are going to read about the myths, celery juice benefits and side effects. I will also share some amazing juice recipes and you will learn how to make celery juice with or without a blender or home or a heavy duty commercial juice extractor for heavy duty juicing.

What is Celery Juice?

Celery is a crunchy, moderately salty, sometimes sweet vegetable that is rich in water. It’s used in soups, stir-fry, salads, as well as smoothies for its flavor and texture. Celery stalks are high in nutrients including B vitamins, calcium, beta-carotene, iron, vitamins K, C, A, magnesium, phosphorous, manganese, potassium, and phytonutrients. [1]

Celery juice is a blend or strain of celery.

From a nutrition perspective, celery juice turns phytonutrients-enriched produce into a sugar-concentrated source.  Keep in mind it won’t have the useful fibre contained in the raw, unprocessed vegetable. Nonetheless, celery juice is an excellent hydrant due to its high water content.[2]

There has been celery juice hype across social networks including celebrity celery juice testimonials promoting the food as a cure-all drink. Anthony William, a New York best-selling author started the #CeleryJuiceChallenge which involved drinking celery juice every day for one week in December. [3]

Is it just a trend or is it indeed a miracle cure?

Research shows [1] that the nutrients contained in both celery juice and whole celery help in fighting against oxidative stress, reduce inflammation and blood pressure. However, the myth that celery helps in protection against disease and infection is not supported by scientific evidence, but on individual experiences shared on the internet.[3]

Nutrition Facts of Celery Juice

Many people only eat celery stalk, without knowing the seeds and leaves are edible and beneficial as well. Celery leaves add great flavor and texture to soups and stir-fries. Celery seeds are available whole or in ground –up and extract form. They can lower inflammation and help to fight infections. [2]

Some cultures grow celery mainly for its seeds. They can be used as a spice. Celery seeds also contain apio, an oily compound that has numerous medicinal uses and adds flavor to food.

The nutritive value of celery juice depends on your drink’s ingredients. One cup, celery juice (8 ounces) contains about:

Nutrition Value of Celery Juice per serving (1 cup) [4]

  • Carbohydrates-9g (27%)
  • Potassium- 670mg- (14%)
  • Sodium- 215mg – (9g)
  • Dietary Fiber- 4g-(0%)
  • Protein-2g
  • Sugars-6g
  • Calories-42
  • Fat-0g
  • Vitamin C-19%
  • Calcium-10%
  • Vitamin A- 9%
  • Iron- 6%

Celery Juice Carbohydrates

Carbohydrates are the source of the calories contained in celery juice. The amount of carbs contained in celery juice depends on the recipe and the brand you buy.

Most commercially made celery juices are blends of various juices. For instance, most celery juice brands contain spinach, cilantro, apple, limes or lemon, and cucumber to add flavor and sweetness to the drink since celery can be bitter and bland as the sole ingredient.

The carbs in celery juice blends are primarily obtained from sugar that occurs naturally. One cup of celery juice contains 6g sugar.[5] USDA sources say that a cup of fresh raw celery has 2g sugar. [1] The sugar intake will increase when you consume the juice since it’s made from more than one cup of celery.

Celery Juice Health Benefits: Facts or Hype?

Is celery beneficial in weight loss?

Celery is very low in calories; hence an excellent food for anyone struggling to lose weight. [6] Moreover, it can provide essential nutrients while assisting in the regulation of fat metabolism.

Juicing celery means losing fiber and pulling out sugars from it. This removes the benefit of blood sugar balance or weight maintenance.

The problem is that drinking celery juice and consuming diets comprising carbohydrates and no proteins or fat is likely to make you feel hungrier and cause you to eat more later on. This is because celery juice has no fiber. You feel fuller when you eat celery as food not drink it.

According to celebrity chef and New York Times best-selling author Devin Alexander, celery juicing is healthy. However, the trend has little impact on weight loss. He claims that people who have lost weight by taking the celery juice should also consider what they were eating before. However, he does not refute that celery juice has less sugar and fewer calories. [7]

Is celery juice useful in lowering inflammation?

Research shows that celery contains both antioxidants as well as polysaccharides, which have anti-inflammatory properties. [2] These are beneficial in supporting the overall health mostly as one age.

They also fight oxidative stress by curbing the action of the free radical damage that can cause inflammation. Inflammation contributes immensely to diseases like cancer, arthritis of heart disease.

Research has identified different types of antioxidants in celery such as phenolic acids and flavaols. Celery is, therefore, useful for treating conditions that are made worse by inflammation such as gout, urinary tract infections and kidney and live infections, among others.

However, the information is only limited to how beneficial the compounds in celery are in humans. Since most of the research has been conducted on rats, this doesn’t make it relevant to human beings.

Does celery limit or treat high blood pressure?

High blood pressure is commonly known as the significant risk factor for coronary heart disease, which is the leading cause of mortality in many countries.

Seed extracts from celery contain anti-hypertensive properties that assist in lowering high blood pressure [3] thanks to the hexanoic, methanoic as well as the aqueous-ethanoic extracts.

Celery seeds can potentially help in controlling elevated blood pressure levels. Research has shown that there is significant improvement in blood pressure levels in diets including celery extract.[7]

 Celery acts as a smooth muscle relaxant and also helps to improve the flow of calcium and potassium in and out of cells. It also helps the blood vessels to expand and contract, thus improving the blood flow, thus aids in overall heart health. [9]

Does celery juice help in lowering cholesterol levels?

Celery is known to lower the levels of cholesterol [7], which makes it useful for boosting heart health. Also, it has been reported to comprise of a unique element known as 3-butylphthalide, which can lower the body’s lipids.

A study revealed that rats fed on a high fat diet for eight weeks had significantly lower levels of lipids in their blood as compared to the rats who didn’t receive the celery extract. The group receiving the celery extract had a reduction in serum total cholesterol. LDL cholesterol and total triglycerides. However, there needs to be more studies done on the impact of celery juicing to humans.

Is celery useful in the prevention of ulcers?

This is one of the benefits of celery you may not be aware of. It can help in the prevention or reduction of formation of painful ulcers. Studies [6] show that celery comprises of unique types of ethanol extract beneficial in safeguarding the lining of the digestive system against ulcers.

Thus, celery extracts can significantly renew depleted amounts of gastric mucus required in the stomach lining to circumvent the formation of tiny openings. 

Is celery useful in protection from cancer?

Celery is classified in the same cancer-protective vegetables such as; carrots, parsley, fennel and parsnips, which all have chemo-protective elements known as polyacetylenes.

Research shows [7] that polyacetylenes are beneficial in the mitigation of toxicity and fight against the formation of common cancers such as breast cancers, leukemia and intestinal cancer.

Polyacetlynes also have immune boosting effects and have the ability to fight tumors and stop mutating celery from proliferating. Furthermore celery has a flavonoid called apigenin that induces death in cancer cells. [6]

Thus celery has proven anticancer benefits.

Is celery useful in the prevention of urinary tract infections?

Since celery helps in the reduction of uric acid and boosts urine production, it’s useful in the fight against bacterial infections [6] in the digestive tract as well as the reproductive organs.

Therefore, celery can help to fight UTIs, bladder disorders and kidney problems. There is a possibility that they can help fight cysts on reproductive organs.

Does celery have an impact on digestion?

Celery seeds have a compound called NBP that has a diuretic effect and helps the body to detox. The digestive benefits are due to the diuretic effect. This mechanism could be the reason for the anti-hypertensive mechanism of celery that help to lower blood pressure.

Since celery helps to improve circulation within the intestines, it helps to improve digestion by relieving bloating and puffiness caused by water retention.

How to make Celery Juice

how to make celery juice
how to make celery juice: images curtusy Appel-und-n-Ei and Pixabay

Here’s how to make celery juice.

You will need:

  • A bunch of washed organic celery
  • A juicer or a high speed blender
  • A Nut milk bag/ strainer, if you use a blender

Method 1: How to make celery juice with a juicer

Using a juicer is ideal since it yields more juice than when using a blender. You can use any suitable home juicer or a juicer that can handle commercial operations. Personally, I love using the Omega J8006 Nutrition Center Juicer.

  • Wash a bunch of celery and then feed it into the juicer.
  • Drink about 470ml of the juice first thing in the morning on an empty stomach to improve the digestion of later meals.
Watch this video on how to make celery juice with a juicer machine

Method 2: How to make celery juice with a blender

I will admit. I love the Omega J8006 Nutrition Center Juicer. However, some times I find myself using VITAMIX BLENDER to make celery juice and I this way to be so much faster and easier than dealing with the juicer! It is much easiere than cleaning up a juicer. So, if you do not have a juicer, you can still make celery juice at home. This section and the video will show you how to make celery juice at home using a blender.

Steps to make celery juice with a blender

  • Wash and chop a bunch of celery
  • Blend on high speed until smooth
  • Strain using a fine mesh strainer or a cheese cloth. Using a blender yields less juice than a juicer.
Watch this youtube video by Whitney on how to make celery juice with a blender

Drink the blended or strained fresh juice within 24 hours after preparation. Refrigerate it if you won’t drink it immediately in an airtight bottle. You can also freeze the juice, although it  loses some of its potency. [8]

Try not to dilute the juice with water or ice. Also, don’t not mix celery juice with other juices since it will reduce its effectiveness. However, you can add green apple or cucumber to reduce the taste of celery if you can’t stand its taste. But aim to work yourself up to drink pure celery juice.

Side Effects of Celery Juicing

Celery is likely safe when eaten by mouth or applied to the skin occasionally or for a short duration. However, some people may be allergic to celery and may experience mild to severe side effects. Despite the benefits of celery juicing, there are some health concerns that you should be aware of.

Celery may increase photosensitivity

Celery contains furanocoumarins, [7] which are chemicals that make the skin to be sensitive to bright light, especially sunlight. Occasional ingestion of these chemicals in celery soup increased sensitivity to the sun. Some people got severe burns after eating celery soup, then went outside to bask in the sun or went to a tanning salon. [9]

May not be safe for pregnant women

Celery oil or seeds may be unsafe when taken by mouth during pregnancy. [7] Taking large doses of celery or celery seed can induce bleeding and uterine contractions during pregnancy [9] and can cause a miscarriage.

It is advisable to take it occasionally in limited amounts in a well-balanced diet, there is limited information on the safety of celery when breastfeeding. If you can, just avoid its use.

Celery might cause allergies

Celery is a common allergen which is potent whether raw or cooked and the reactions can be fatal. [7] People who are sensitive to pollen, wild carrot or mug wort or fennel might react to celery. The allergic reaction causes rapid pulse, difficulty breathing and low blood pressure. [9]

You may experience rashes, itchiness, stomach upset or swellings in the face. Others may get anaphylactic shock which can lead to coma and death.

Celery may worsen kidney problems

Celery is a natural diuretic and is also rich in water. When people with kidney problems consume excessive amounts of celery it puts a strain on their kidneys. Furthermore celery may cause inflammation. [7]

If you have kidney issues you need to consult with your doctor first before you do celery juicing. [9]

Bleeding disorders

Avoid using celery if you have a bleeding disorder since there is concern that celery might increase the risk of bleeding even when taken in medicinal amounts. [7]

Lowers blood pressure

Taking celery lowers blood pressure. Avoid taking it if your blood pressure is low as it may make it to drop further. [7]

Interferes with the central nervous system

Celery used in combination with anesthesia or other medications used before or after surgery might slow down the central nervous system. [9] Thus, avoid it at least two weeks before your scheduled surgery.

Cons of Celery Juicing

Juicing strips away the fibre

Although it is easier to eat a substantial amount of nutrient in one go by juicing a celery than chewing the whole celery. Nevertheless, when you juice a celery you strip away an essential component: fibre.

Fibre promotes satiety and eases digestion. It is also good as it is food to healthy bacteria in the gut, which promotes gut health. [8]

Juicing is time consuming

It takes time to juice a celery in the morning rush as you prepare to go to work. It takes even more time to wash the juicers which are difficult to clean.

Cost implications

Buying celery in large quantities enough to juice every week is expensive. It needs space to store it.

Sample celery juice recipes and instructions

  1. Celery Juicer recipe 1-Free Juice

Prep Time: 5 minutes    Servings: 3

Ingredients

  • ½- 1 cup water
  • 3 cups celery
  • Tools  
  • Bowl
  • Strainer or nut milk bag
  • High-speed blender

Instructions

1. Cut up celery.

2. Blend on high until smooth

3. Transfer mixture into a bowl and then pour it into a nut milk bag. In the sink, wring out bag into your bowl. You may add pulp to dips, smoothies, or smoothies. You can also use a dehydrator to make celery salt

4. If using a strainer, place it over the bowl and then pour mixture into your strainer. Do not mix or stir the mixture in the strainer to keep the pulp off the juice. Leave it to drain for some minutes. The juice can last up to 24 hours in the refrigerator.

  • Celery juice recipe 2: Celery Cleansing Juice

Prep Time: 10 minutes    Servings: 3

Ingredients

  • ½ cucumber
  • ½ green apple
  • 4 celery stalks
  • 1 knob Ginger
  • 1 lemon
  • I cup pineapple chunks (canned/rained, thawed/ frozen or fresh)
  • 1 cup spinach

Instructions

1. Wash and then rinse all ingredients well

2. Push whole celery stalks, including leaves through the juicer

3. Roll spinach to form firm ball. Slice cucumber into half and use it to push the spinach through the juicer

4. Core and de-seed apples, leaving skin on. Send through with the pineapple chunks

5. Remove lemon skin and then pass through with seeds and all

6. Add ginger in small amounts to taste. It has a strong flavour that might over power the juice. Serve immediately.

  • Protein, Vegetable Burgers

This recipe utilizes the pulp from juicing recipes. Non-fruit pulp keeps savory flavor to the protein burger.

Prep Time: 30 minutes    Servings: 4

Ingredients

  • 2 tsp garlic, minced
  • ½ cup bread crumbs
  • 2 cups drained and rinsed black beans
  • 1 minced small onion
  • ½ tsp chili powder
  • ¼ tsp cumin
  • ½ tsp oregano
  • 1 cup celery pulp
  • 3 tbsp. coconut oil

Instructions

1. Put the black beans in large bowl. Mash beans with a potato masher until mostly mashed. Add the bread crumbs and then mix thoroughly

2. Add all the ingredients except the two tablespoons of coconut oil. Combine well and add a little water if the burgers fail to hold together well

3. Divide into 4 patties. Place on baking sheet or large plate and refrigerate for 30 minutes, so the ingredients stick together while cooking

4. In large frying pan, add 2 tablespoon coconut oil and heat over medium heat. Add the burgers and cook for about 4 minutes on each side until hot. Serve.

  • Celery recipe 4: No Fruit Celery Juice

Prep Time: 10 minutes     Servings: 2

Ingredients

  • 1 lemon or lime
  • 8 celery stalks
  • 1 bunch parsley
  • I red bell pepper
  • 1 inch fresh ginger knob
  • 1 bunch carrots

Instructions

1. Wash and rinse ingredients thoroughly

2. Push whole celery stalks including leaves through juicer

3. Remove green tops from the carrot and discard. Feed carrots through the juicer

4. Remove seeds and stems from peppers and cut to fit through the  juicer. Roll parsley to form a ball. Use slices to push the parsley through the juicer

5. Remove lemon or lime skin and pass through including seeds

6. Add ginger in small amounts to taste and serve.

The bottom line

There is credible research that proves that the phytochemicals in celery helps to reduce blood pressure, lessen inflammation and have protection from oxidative stress. However, there is no scientific studies or evidence that back the claim that celery helps to fight infections and diseases.

Celery juice is a trend, just like other trends that have come and go, but there is no proof that juicing is better than eating whole celery.

In fact, celery juice strips celery of the fiber, which has a wealth of benefits like balancing blood sugar levels, increasing satiety and helping in weight loss.

Aside from fibre, similar nutrients are present in celery just as well as in celery juice. You can acquire the same benefits whether you eat it whole or make celery juice.

The choice is yours. You could also check out our juice fasting guide

Referenced websites talking about celery nutrition, benefits and how to make celery juice

  1. https://nutritionstripped.com/celery-ju`ice/
  2. https://www.goodhousekeeping.com/health/diet-nutrition/a25919032/celery-juice-benefits/
  3. https://www.healthline.com/health-news/celery-juice-healthy-or-hype/
  4. https://www.livestrong.com/article/378821-nutritional-facts-for-celery-juice/
  5. https://www.verywellfit.com/celery-juice-nutrition-facts-4169601
  6. https://draxe.com/benefits-of-celery/
  7. https://www.webmd.com/vitamins/ai/ingredientmono-882/celery
  8. http://eatdrinkpaleo.com.au/celery-juice-benefits-nutrition-how-to-make-it/
  9. https://www.livestrong.com/article/493134-adverse-effects-of-celery/
  10. https://www.peacefuldumpling.com/celery-juice-recipe
  11. https://life.spartan.com/post/celery-juice-recipe
Summary
Article Name
Celery Juice Nutrition Guide: [ Recipe, How To, Benefits,side effects]
Description
Start or master your celery juice nutrition journey. This guide includes celery juice benefits, recipe, side effects and how to make the juice.
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Juicerzhub

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