What Is Celery Juice Good For? Full 2024 Guide
Celery juice has become popular with many online influencers. A quick search will reveal all sorts of claims about the miraculous benefits of celery juice. But does celery juice really live up to the hype?
First, let’s note that there are many good reasons to add celery juice to your diet. But celery juice is only part of a complete diet plan. There are no miracle foods, and some of the online claims about celery don’t stand up to scientific scrutiny.
Read on as, together with our certified nutritionist, we sort out the real benefits of celery juice from the hype.
Health Benefits of Celery
Hydration
Experts recommend 11 cups of water per day for women and 16 cups of water for men¹. Your body needs hydration to regulate your body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Yet many people don’t get their recommended daily allowance of water.
Celery juice is a tasty way to stay hydrated, as it contains over 95% water.
Vitamins & Minerals
Celery juice (1 cup) contains the following nutrients².
| Nutrient | Health Benefit(s) |
| Vitamin A (6% RDA) | Crucial for maintaining healthy vision, supporting the immune system, and promoting skin health³. |
| Vitamin C (8% RDA) | Supports the immune system, supports collagen production for skin and joint health, and enhances iron absorption from plant-based foods⁴. |
| Vitamin K (58% RDA) | Essential for blood clotting and bone health and helps to prevent osteoporosis⁵. |
| Calcium (7% RDA) | Contributes to strong bones and teeth and is also important for muscle function and nerve signaling⁶. |
| Magnesium (6% RDA) | Plays a role in energy production, DNA synthesis, and muscle contraction⁷. |
| Phosphorus (5% RDA) | Plays key roles in regulation of gene transcription, activation of enzymes, maintenance of normal pH in extracellular fluid, and intracellular energy storage⁸. |
| Potassium (13% RDA) | Present in all body tissues, potassium is required for normal cell function because of its role in maintaining cell function, nerve transmission, muscle contraction, and kidney function⁹. |
| Folate (21% RDA) | Also known as Vitamin B9, which is important for DNA synthesis and repair, red blood cell production, and proper brain function¹⁰. |
| Other B vitamins, and antioxidants: | Essential for energy production, brain function, and cell metabolism¹¹. |
Anti-Inflammatory Properties¹²
Celery juice contains luteolin, a compound shown to reduce allergic asthma and rhinitis in mice and is promising for some cancers in humans too¹³ ¹⁴. Luteolin has also been shown to potentiate antioxidants to reduce inflammation and improve glucose uptake in diabetic rats¹⁵.
Low in Calories & Sugar
Celery juice contains less than half the calories of apple or orange juice and only 3 g of sugar per 250 ml serving. If you enjoy juicing, celery juice may be a better choice than sweet juices.
Anti-Oxidant Properties
A 2017 study found celery was packed with antioxidants like caffeic acid, p-coumaric acid, ferulic acid, apigenin, luteolin, tannin, saponin, and kaempferol¹⁴. These antioxidants remove free radicals that can damage cells and DNA and cause inflammation.
Anti-Cancer Properties
Apigenin, a chemical compound found in celery juice, has shown promise as an anti-cancer agent in several trials. A 2012 study found that apigenin slowed the growth of breast cancer in mice¹⁶. And a 2022 study found that apigenin shows activity against cancer cells via multiple pathways¹⁷.
More research is required in this field, and celery juice is not a substitute for conventional oncology.
Weight Loss
A 2021 double-blind study found patients with Type 2 Diabetes lost more body fat after eating powdered celery than the control group¹⁸. Celery juice is lower in calories and sugar than most juices, and unstrained celery juice and raw celery stalks contain filling fiber.
False Claims About Celery Juice
Celery juice certainly contains many beneficial nutrients, but there are also a few false claims swirling around. Here are 2 of the most common false statements about celery juice.
Fat-burning
Your body burns fat when it needs energy. Celery juice doesn’t encourage your body to burn fat, nor does it increase your metabolism. And while you can strengthen muscle groups with targeted workouts, there is no “miracle juice” that will make your body burn belly fat.
That’s not to say celery juice isn’t a great choice for dieters. There are lots of good reasons to include celery juice in your weight loss plan. But it’s not a substitute for exercise and healthier eating habits. For meal ideas when you’re trying to lose weight, check out our list of the best weight loss meal delivery services in 2024.
Detoxification
Your liver and kidneys filter out toxins from your body. Celery juice does not “leach out toxins” from your body. “Cleanses” and “purges” can put you at risk of dangerous calorie and nutrient deficits and encourage a disordered relationship with food.
The best way to ensure your body flushes out toxins is to stay adequately hydrated. Because celery juice is largely water, it’s a good way to make sure you get all the H2O you need in your daily diet.
Potential Risks of Celery Juice
For most people, celery juice is a great, nutritious treat. But there are some things to consider before adding celery juice to your meal plan.
Allergies
Celery is 1 of the 14 most common food allergens¹⁹. Even people who aren’t sensitive to cooked celery may find their lips and mouth itching if they drink a large glass of raw celery juice.
Celery sensitivity is commonly found in people with pollen sensitivities, particularly birch pollen.
Lack of Fiber
Strained celery juice contains less fiber than a celery stalk. Fiber is an important part of your diet. It not only helps you feel fuller between meals. It also encourages the growth of beneficient gut microbiota²⁰. You may want to eat your celery whole for maximum benefit.
Drug Interactions²¹
FAQ
Is it safe to drink celery juice every day?
Celery juice is a great, vitamin-packed drink, and enjoying a cup or 2 every day can be a great part of a healthy diet. But be advised that celery juice may interfere with some prescription medications and that some people are allergic to raw celery juice.
Can celery juice help you lose weight?
While there’s no clinical evidence that celery juice directly helps you with weight loss, it’s low in calories and full of vitamins. This makes it a great substitute for sugary sodas or juices. Celery juice also keeps you hydrated, which helps you feel less hungry.
Is celery juice a laxative?
Celery juice has lots of water, which is great for helping you stay regular. But strained celery juice contains little of the fiber that helps you stay regular. For best laxative results, I recommend drinking unstrained celery juice or (even better!) eating celery stalks.
References
1. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103382/nutrients
3. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
4. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
5. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
6. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
7. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
8. https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/
9. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
10. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9662251/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8929158/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4127821/
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871295/
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9662251/
16. https://munewsarchives.missouri.edu/news-releases/2012/0515-breast-cancer-effectively-treated-with-chemical-found-in-celery-parsley-and-spice-by-mu-researchers/
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9505045/
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10494649/
19. https://pubmed.ncbi.nlm.nih.gov/10932083/
20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9787832/
21. http://www.rxlist.com/supplements/celery.htm/#interactions
