Is celery juice good for you?

What is celery juice good for?

Let's start with the basics first. Celery plant belongs to the Apiaceae family is grown all over the world as a plant with long green stalks and branched leaves. Use celery as an agent for adding some flavor to food, drinks, or some herbal medicines as well. 

The health effects of celery juice have not been studied extensively on humans. But, celery does include many essential nutrients that scientists believe are beneficial to people's health.

Most research has focused on exploring the effects of a few of the antioxidants and nutrients the plant and its seeds contain. Scientists think that these chemicals are valuable in treating many health conditions.

There isn't much scientific evidence to demonstrate that juicing is better than eating foods as a whole. If you eat whole fruits or vegetables, you get the advantage of the fiber. The fiber is critical for good gut health as it helps move the food through your digestive system and helps feed the good bacteria residing in your gut.

See: Improve & restore gut health naturally

If you choose to drink celery juice, make sure you are getting adequate fiber in your diet in different ways. Incorporate a lot of variety in fresh plant-based foods for a nutritious diet.

Celery packs many health benefits and comes loaded with abundant antioxidants and many other nutrients. Various parts of celery, such as stalks, seeds, leaves, flowers, are used for different purposes. Let us investigate some health benefits of celery juice.

So for starters, how does one make celery juice anyway?

See: 3-DAY CLEANSING JUICE FASTING

How to make celery juice?

How to make celery juice? It's not that hard.

Steps:

1. Take around 100g of whole celery along with stems.

2. Wash thoroughly to remove all soil from ends and cut the root side edges

3. Now chop the celery into small parts and grind well in a mixer with some water. Make a full liquid-like consistency.

4. Add lemon juice (1tbs), ginger juice (1tbs), and some salt and black pepper powder for taste.

See: Ayurvedic herbs for detoxification

Celery juice nutrition

Nutritional data of celery juice

Celery juice is considered as 'negative calorie' food because the majority of its calories are bound in its cellulose, which humans cannot digest. Celery also packs fiber in the form of cellulose and which in turn promotes weight loss. From 100 g of celery, we get just 6Kcal. 

Other nutrients present per 100g i.e. 1 glass juice 

●      Fiber: 1.6g

●      Vitamin A: 26 mcg

●      Vitamin C: 6.1mcg

●      Vitamin K: 37.8mcg

●      Folate:33mcg

●      Potassium: 284mcg

●      Sodium:91mcg

●      Calcium: 42mcg

●      Phosphorus:25mcg

●      Magnesium:12mcg

●      Beta carotene: 313mcg1


The nutrients list spells that celery juice is a rich source of Vitamins like A, K, C, and folate, along with potassium, sodium, and calcium.

Along with that, it is also a good source of phenolic phytonutrients. These include caffeic acid, apigenin, luteolin, quercetin, beta-sitosterol, cinnamic acid, coumaric acid, ferulic acid, and furanocoumarins that have antioxidant and anti-inflammatory properties. Moreover, celery juice is also an excellent source of vitamin K, molybdenum, folate, potassium, dietary fiber, manganese, and pantothenic acid. 

It provides a good source of vitamin B2, vitamin C, vitamin B6, copper, calcium, phosphorus, vitamin A (in the form of carotenoids), and magnesium.

Celery juice also contains approximately 91 milligrams of sodium per stalk. Salt-sensitive individuals can enjoy celery but should keep track of this when monitoring their daily sodium intake.

See: Moringa Powder Benefits For Diabetes

Celery juice health benefits

Health benefits of celery juice

Drinking celery juice or eating raw celery deliver the same health benefits. It is best for hydrating the body with minimal calories and reasonable amounts of antioxidants and many other vitamins and minerals. Some of the essential health benefits are listed below:

1. Controls pre-diabetic stage: A drink containing the right amount of fiber may aid in diabetes prevention. Celery has a very low glycemic index, keeps blood sugar in check. According to one study, celery had a positive effect on blood sugar levels in older people with prediabetes who consumed 250 mg of celery leaf, three times per day.[3]


2. Prevents anti-inflammatory diseases: Celery juice being rich in many antioxidants and an anti-inflammatory chemical called Polyacetylene, which prevents inflammatory disorders like gout, arthritis, and rheumatoid arthritis. Also, it can reduce the chances of cancer because rich antioxidants will help to quench free radicals.


3. Controls blood pressure: Studies have shown that celery seed extracts have an anti-hypertensive property, which means it can control the blood pressure if consumed regularly. Celery contains a phytochemical that relaxes the tissues of the artery walls, which causes increased blood flow, resulting in improving the flow of calcium and potassium in cells, and this may help to lower blood pressure.[4] 


4. Improves cardiac health: Celery juice contains a lot of antioxidants and a great source of flavonoids which helps to improve the cardiac health by reducing the chances of heart failure.


5. Helps in weight loss: This magic juice, if consumed regularly, can help to shed a few pounds for sure because of its Vitamin C content, fiber, and low in calories.


6. Lowers cholesterol: Celery contains a compound called 3-n-butylphthalide (BuPh) that has lipid-lowering action, thereby reducing the bad cholesterol (LDL) in our bloodstream.

Fights fatty liver: Antioxidants present in celery juice help to reduce the fatty liver and improves the function of the liver.

Improves digestion: Celery juice consumption regularly enhances digestion by increasing circulation in the intestines. It is suitable for constipation, bloating, puffiness, and water retention acts as a gentle, mild, natural laxative, and diuretic.

Alkalizing effects: Celery is alkaline, and therefore it can curb acidity.


7. Celery benefits extend beyond the ones listed before. However, there is no reliable evidence or studies that prove them.

⮚     Menstrual cramps (dysmenorrhea).

⮚     Muscle and joint aches and pains.

⮚     Gout.

⮚     Nervousness.

⮚     Headache.

⮚     Appetite stimulation.

⮚     Exhaustion.

⮚     Fluid retention.

⮚     Regulating bowel movements.

⮚     Use as a sleeping sedative.

⮚     Gas.

⮚     Stimulating menstruation.

⮚     Breast milk reduction.

⮚     Aiding digestion.

More studies and evidence is needed to prove the effectiveness of celery for these uses.

Celery juice has many health benefits; however, anything in moderation is the key to a healthy and fit life. Celery, if consumed in excess, can also result in some health hazards and side effects. Let us look at some of them in the section below.

See: Bone broth collagen benefits

Celery juice side effects

Celery Juice Precautions and Side Effects

Individuals that are sensitive or allergic to celery should avoid eating this plant. Those people who are trying to lower their sodium consumption ought to be mindful of total intake for the day from many foods, such as celery. But, eating celery should not cause problems for many people.

- Celery contains the sunlight responding to chemical psoralen. Eating celery may increase the skin's sensitivity to ultraviolet light, raising the risk of dermatitis, and skin damage. Some people sensitive to psoralen may get skin irritation simply touching psoralen-rich foods.

- A food allergen: Some might have an allergy to celery, which may cause a variety of symptoms, including skin reactions, digestive upset, and respiratory issues.

In rare circumstances, someone with a celery allergy may experience the potentially fatal allergic reaction and should seek urgent medical treatment.

- Celery contains about 30 milligrams (mg) of sodium per 1 moderate (40 gram) stalk. Individuals have to be aware of how much sodium they eat, as a high-sodium diet might increase blood pressure and cause fluid retention, each of which can lead to more severe health difficulties. Eating celery every day should not cause problems for many people.

-Bleeding disorder: Celery may increase the risk of bleeding when used in medicinal amounts. If you have a bleeding disorder, it's best to stay clear of celery.

- Kidney disorder: Celery is rich in sodium and potassium can cause inflammation to those with kidney disorders

- Low blood pressure: Celery helps to lower the blood pressure, so if you already have a condition of hypotension, then celery consumption can be dangerous.

However, keep these health hazards in mind before taking the benefits of celery juice.


See: Gestational Diabetes Diet Plan for Vegetarians

Summary

Research suggests that phytochemicals in celery can help decrease blood pressure and inflammation, in addition, to fight against oxidative stress. You are able to reap the benefits from celery if you eat it whole or juice. If celery is juiced, be aware that you are going to lose the fiber that benefits your gut health, weight loss, balance glucose levels, and more.

See: Oats Khichdi vegetarian meal for weight loss

References

1. US Department of Agriculture, Food data central, retrieved from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/342643/nutrients

2. Retrieved from: https://www.webmd.com/vitamins/ai/ingredientmono-882/celery  Celery: Uses, Side Effects, Interactions, Dosage

3. Yusni Y, Zufry H, Meutia F, Sucipto KW. The effects of celery leaf (apium graveolens L.) treatment on blood glucose and insulin levels in elderly pre-diabetics. Saudi Med J. 2018; 39(2):154–160. doi:10.15537/smj.2018.2.21238

4. Tabassum, Nahida, and Feroz Ahmad. “Role of natural herbs in the treatment of hypertension.” Pharmacognosy reviews vol. 5,9 (2011): 30-40. doi:10.4103/0973-7847.79097

5. Dianat, M., et al. (2015). The effect of hydro-alcoholic celery (Apiumgraveolens) leaf extract on cardiovascular parameters and lipid profile in animal model of hypertension induced by fructose.

ncbi.nlm.nih.gov/pmc/articles/PMC4469955/

6. Foods that contain psoralen. (n.d.). healwithfood.org/foods-that-contain/psoralen.php#ixzz4PtlrsYh0

7. Basic report: 11143, celery, raw. (2018). ndb.nal.usda.gov/ndb/foods/show/11143

8. Celery, raw. (n.d.). nutritionvalue.org/Celery%2C_raw_nutritional_value.html

9. Ali, F., et al. (2018). Health functionality of apigenin: A review tandfonline.com/doi/full/10.1080/10942912.2016.1207188

10. Forrest, C. (2018). Celery juice recipe (medical medium). cleaneatingkitchen.com/celery-juice-recipe/?fbclid=IwAR0OvcxUm6TMEGtQR_KjkxmrSn_lUzLy4k6JPKCsc6F9tPtnKHnA99GDdYI

11. Guidelines for a low sodium diet. (n.d.).

ucsfhealth.org/education/guidelines_for_a_low_sodium_diet/

12. Li, X., et al. (2016). Apigenin, a potent suppressor of dendritic cell maturation and migration, protects against collagen‐induced arthritis.

onlinelibrary.wiley.com/doi/full/10.1111/jcmm.12717

13. Madhavi, D., et al. (2013). A pilot study to evaluate the antihypertensive effect of a celery extract in mild to moderate hypertensive patients.

naturalmedicinejournal.com/journal/2013-04/pilot-study-evaluate-antihypertensive-effect-celery-extract-mild-moderate

14. Jang, T. Y., et al. (2017). Anti-allergic effect of luteolin in mice with allergic asthma and rhinitis.

ncbi.nlm.nih.gov/pmc/articles/PMC5470611/

15. Kooti, W., et al. (2014). The effects of hydro-alcoholic extract of celery on the lipid profile of rats fed a high-fat diet.

eprints.skums.ac.ir/2241/

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