Celery juice has many health benefits and cleansing or detoxifying the body is one of them. Celery juice also contains a lot of nutrients that can help keep your body healthy.Explore more about celery juice, including its health benefits, nutrient composition, and side effects.
Apart from its seeds which have excellent nutritional value and health benefits, celery juice is said to be composed largely of water up to 95%. Thus drinking celery juice can help you stay hydrated. In many cases, celery juice is made by removing the celery stalks, chopping and blending the vegetative celery plant. This juice is said to have cleansing properties which many people wonder if it’s backed by science or is simply dubious claims.This article will thus explore more about celery juice, including its health benefits, nutrient composition, and side effects.
Nutritional Composition of Celery Juice
The dietary fiber in the celery plant is normally removed, making celery juice more nutritious than celery stalks.
According to the database in United States Department of Agriculture (USDA) Food Data Central, one cup or 240 ml of celery juice provides the following nutrients:
42.5 calories, 2 g of protein, 9.5 g of carbs, 5 g of sugar, 7% of the recommended daily intake (RDI) of magnesium, 8% of the RDI of calcium, 5% of the RDI of phosphorus, 14% of the RDI of potassium, 9% of the RDI of sodium, 7% of the RDI of vitamin A, 16% of the RDI of vitamin C, and 74% of the RDI of vitamin K.
Apart from also providing powerful antioxidants, celery juice boasts other nutrients such as copper, zinc, iron, folate, biotin, and other B vitamins.
Health Benefits of Celery Juice
You can, from time to time, consume celery juice as part of your routine and healthydiet. This comes with some health benefits which are discussed below.
1. Celery Juice is Low In Sugar
Consuming beverages with added sugar has been associated with the risk of several chronic health conditions including heart disease, obesity, and type 2 diabetes. You can, therefore, replace these drinks with celery juice.
One cup of celery juice measuring 240 ml contains 5 g of naturally occurring sugar. Several published studies have established that most of the sugary U.S diet contains up to 50% of added which is obtained from sugar-sweetened beverages. This can make you exceed your daily calorie intake by 500 calories.
If you are up to consuming a low-calorie diet or would like to lessen your sugar intake, try taking celery juice instead of energy drinks, soda, and other sugar-sweetened drinks.
2. May Help Keep You Hydrated
A large part of celery juice is made of water since this plant is approximately 95% water. One way of boosting your immunity is keeping yourself hydrated. Water in the body helps eliminate byproducts, moisturizes the skin, and helps cushion joints. Similarly, it may help regulate temperature, manage blood pressure, improve kidney health, and deliver nutrients.Unfortunately, many people don’t drink sufficient fluids per day. You can constantly drink celery juice to stay hydrated.
3. May Help Reduce Inflammation
According to study findings by the National Center for Biotechnology Information, drinking celery juice may help lower inflammation since it possesses anti-inflammatory properties. Phytonutrients are a type of plant compound found in celery juice.
Phytonutrients act as an antioxidant in the body that works by lowering the effects of free radicals. These are unstable molecules that cause oxidative stress when they accumulate in the body. Oxidative stress can lead to chronic inflammation.
Published studies have shown that including foods rich in antioxidants in your diet may help lower your risk of chronic diseases such as obesity, cancer, heart disease, and diabetes. What’s more, antioxidants may help improve your skin health.
Celery Juice Cleanses
The use of celery juice has gained popularity in recent years. To some extent, it is due to false claims by Anthony William who is a health expert without proper knowledge in nutrition and medicine.
According to William and other experts, celery juice is said to be the best cleanser that can treat and cure chronic diseases. They say that celery juice contains some “cluster salts” that have not been discovered and they are active against harmful microorganisms in the gut.
Unfortunately, there is no evidence to back these or that these salts exist. Furthermore, studies which have been done on celery juice are very limited to fully establish that it can treat acne, diabetes, and liver disease or result in weight loss.
It is worth noting that celery juice cannot detoxify your body. In fact, the human body has its own detoxification system including kidneys, liver, lungs, and intestine.
Composition of Celery Cleanse
Following a celery juice cleanse program may result in few health benefits in some people. This is only attributed to marked lifestyle changes such as regular exercise and limiting the intake of processed foods.
The recommended intake of celery juice when you are following a celery juice diet is 475 ml of the juice every morning on an empty stomach. If you have a chronic disease, you should drink 710-945 ml of celery juice each day.
After completing the diet, you may resume your normal healthy diet as long as you wish. The recommended duration of taking celery juice to experience any change has not been specified yet.
Side Effect of Celery Juice
Low Fiber Content
The fiber in celery is normally removed when making the juice. Without fiber, your body digests celery juice faster and leaves you craving for more. Fiber has been shown to prolong the feelings of fullness and decreasing appetite.
High Salt Content
About 215 mg of sodium is found in just one cup of celery juice. Daily intake of sodium should not exceed 2,300 mg. Taking celery juice may make you exceed your intake per day.
Celery juice apart from being nutritious, has some health benefits. It contains B vitamins and powerful antioxidants like phytonutrients. Consuming a few cups of celery juice each day can help stay hydrated. Claims the celery juice is a detoxifier are false and lacks scientific backing.