Celery juice has become more popular and widely consumed, but why? As with most vegetables, celery is a healthy food choice because it is low in calories, high in nutrients, and loaded with phytochemicals (“plant-” chemicals). Celery is regarded as a healthy food that one can eat to lead a healthy life and lower individual risk for chronic disease.
Celery is a fantastic source of vitamin C, vitamin A, magnesium, potassium, fiber, and polyphenols. Vitamins A, C, and polyphenols are all powerful antioxidants that can help counter oxidative stress in the body when consumed in substantial amounts. By fighting oxidative damage, this high in antioxidant food can lower the risk of cardiovascular disease and fight inflammation throughout the body.
Vitamin C- The vitamin C in celery is useful at helping repair damaged tissues throughout the body and is needed for collagen synthesis. It is essential for recovery from sports injuries, skin lacerations, vascular damage, and infectious disease. Vitamin C, for example, can cut the recovery time from the common cold by about 8% in adults and 12% in children, as well as reduce overall severity (Hemilä and Chalker, 2013). Having adequate levels of vitamin C can also improve skin appearance, even skin tone, and fight photoaging by neutralizing free radicals generated from exposure to UV light.
Vitamin A- Celery offers beta-carotene which the body uses to make vitamin A (retinol). Vitamin A is used by the body to create white blood cells, remodel bone, and improve vision in low light (“Vitamin A,” 2019). It is ideal to get vitamin A from food sources and not from supplements. While vitamin A deficiency is rare in the United States, toxicity is more common. Vitamin A is fat-soluble, and when not excreted through urine, can build to toxic levels in the body, especially when taken in supplement form. Vegetables like celery are a healthy way to acquire beta-carotene (vitamin A precursor) with a lower risk for toxicity.
Fiber- Fiber content in celery can be beneficial for the cardiovascular and gastrointestinal systems. As with most plant foods, celery has both soluble and insoluble fiber. Soluble fiber can help reduce the amount of bad cholesterol or low-density lipoprotein (LDL) in the blood which promotes vascular health. Soluble fiber can also help control blood sugar levels and keep them steady, alleviating cravings that stem from blood sugar and insulin spikes. Insoluble fiber content can increase the bulk size of bowel movements and promote regularity. The fiber content of celery, however, is much higher if it is consumed whole as opposed to juiced as most fiber is removed by the juicer. However, due to celery’s unique taste, juicing might prove a more useful option to increase consumption.
Minerals- Minerals found in celery include potassium, manganese, copper, magnesium, phosphorus, sodium, and calcium among others. Celery is also considered to be low in sodium as it has less than 5% of the recommended daily value (DV). Excess sodium can lead to water retention and contribute to high blood pressure and the consumption of celery won’t contribute to this.
CORE’s own acupuncturist, Darci, recommends drinking celery juice every morning for at least 10 days to enhance, “mental clarity, increase energy, and reduce sugar cravings.” Celery is made up of over 95% water so it also has great hydrating effects on your skin and body. If you’re looking for a super-veggie addition to your next meal, celery juice will give both the benefits of its antioxidant properties and a great hydration boost.
- Kooti, W., & Daraei, N. (2017). A Review of the Antioxidant Activity of Celery ( Apium graveolens L). Retrieved from https://pubmed.ncbi.nlm.nih.gov/28701046/
- Hemilä, H., & Chalker, E. (2013, January 31). Vitamin C for preventing and treating the common cold. Retrieved from https://pubmed.ncbi.nlm.nih.gov/23440782/
- “Vitamin A.” The Nutrition Source, 2 July 2019, www.hsph.harvard.edu/nutritionsource/vitamin-a/.
- “Celery, Raw.” Nutrition Facts for Celery, Raw, Recommended Daily Values and Analysis., www.nutritionvalue.org/Celery,_raw_nutritional_value.html.