Celery juice has been trending for a few years now and many health and wellness gurus are calling it a magic elixir. But is the hype around celery juice real or just another health fad? As it turns out the health benefits of celery juice are legit. Celery is a super nutrient-dense veggie and when juiced it’s a concentrated dose of many beneficial plant compounds.
Here are the science-backed benefits of drinking celery juice:
Reduces Inflammation
Celery has a unique combination of antioxidants and anti-inflammatory compounds including apigenin, luteolin, and kaempferol. These phytonutrients have been shown to reduce inflammation in the body.
Inflammation is at the root of many chronic diseases from arthritis and autoimmune disorders to heart disease and cancer. By reducing inflammation the antioxidants in celery juice may help prevent and manage these inflammatory diseases.
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Supports Gut Health
The fibre, vitamins, and plant compounds in celery juice can also have benefits for gut health. Celery has unique compounds called NBGs (Natural Sodium-Containing Compounds) that help stimulate digestive juices and promote healthy gut function.
Also, celery juice has antioxidants that can protect the gut lining and reduce inflammation in the digestive tract. This can help with conditions like irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
Boosts Detoxification
Celery juice has been touted as a detoxifier for years and for good reason. It has many plant compounds that support the body’s natural detoxification processes.
For example, celery is rich in glutathione a powerful antioxidant that plays a key role in phase II liver detoxification. Celery juice also has apigenin a flavonoid that can activate detox enzymes and remove toxins and waste from the body.
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Heart Health
Celery juice may also be good for heart health. It has many compounds that can lower blood pressure, improve cholesterol, and reduce the risk of heart disease.
For example, celery is a good source of nitrates which can dilate blood vessels and improve blood flow. It also has compounds like phthalides that can relax the muscles around blood vessels and lower blood pressure.
Weight Management
Celery juice may also be good for weight management due to its unique combination of nutrients and plant compounds.
First, celery is low in calories and high in fiber which can help you feel full and satisfied. This can make it easier to cut calories and not overeat.
Celery juice is also high in water which can keep you hydrated and curb cravings. Some research has shown that drinking water-rich beverages like celery juice may be more effective for weight loss than drinking plain water alone.
Skin Health
The antioxidants and anti-inflammatory compounds in celery juice may also be good for skin health. Celery has vitamins A, C, and K and minerals like silicon which can help with skin hydration, reduce inflammation, and even minimize wrinkles.
Some research has also shown that the apigenin in celery may have UV protective effects and prevent skin cancer.
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Mental Clarity
Celery juice may also have cognitive benefits due to its high nutrient content. It’s a good source of vitamin K which is important for brain function and may improve memory and focus.
The antioxidants in celery juice may also reduce inflammation in the brain which is linked to depression, anxiety, and cognitive decline.
Also, the hydrating properties of celery juice can keep the brain well-nourished and functioning at its best.
Healthy Blood Sugar
For people with diabetes or prediabetes, the nutrients in celery juice may help regulate blood sugar. Celery has compounds that can slow down the absorption of glucose and prevent blood sugar spikes and crashes.
The anti-inflammatory effects of celery juice may also reduce insulin resistance a key driver of type 2 diabetes. Some research has even shown that celery juice may improve diabetes markers such as HbA1c.
Healthy Bones
Celery is a good source of several nutrients that are good for bone health including vitamin K, calcium, and silicon. These nutrients work together to support bone structure and density and prevent osteoporosis.
The antioxidants in celery juice may also reduce inflammation which can cause bone loss. By supporting overall bone health celery juice may reduce the risk of fractures and other age-related bone issues.
Thyroid Function
Celery juice may support thyroid function due to its mineral content, especially selenium and zinc. These minerals are important for the production and regulation of thyroid hormones.
Also, the anti-inflammatory properties of celery juice may reduce inflammation in the thyroid gland which is a factor in hypothyroidism and Hashimoto’s thyroiditis.
Liver Health
The detoxifying compounds in celery juice like flavonoids and antioxidants may support liver function. The liver is responsible for breaking down and eliminating toxins from the body and the nutrients in celery juice can help in that process.
Research has shown that celery juice may protect the liver from toxin and free radical damage and improve liver markers in people with liver disease.
Digestion
Beyond its gut healing properties celery juice may also improve digestion. The high water content and fibre in celery can keep the digestive system regular and prevent constipation.
Also, the natural sodium in celery juice can stimulate the production of digestive juices and help break down and absorb nutrients. This can be especially helpful for those with low stomach acid or other digestive issues.
Immune Function
The vitamins, minerals, and antioxidants in celery juice may also boost the immune system. For example, celery is a good source of vitamin C which is important for the proliferation and function of immune cells.
The anti-inflammatory properties of celery juice may also reduce the risk of infections and autoimmune disorders by modulating the immune response. Also, the hydrating properties of celery juice can support overall immune health.
Skin Aging
The antioxidants in celery juice like vitamin C and flavonoids can protect the skin from oxidative stress and environmental damage. This can slow down the visible signs of ageing like fine lines, wrinkles, and age spots.
Also, the silicon and vitamin K in celery juice may improve skin elasticity, reduce inflammation, and even reduce cellulite. By nourishing the skin from the inside out celery juice can be a great tool to maintain youthful glowing skin.
How to Add Celery Juice to Your Diet
If you like what you’ve read and want to start incorporating celery juice into your daily routine here are a few things to keep in mind.
First, use fresh organic celery whenever possible. Conventionally grown celery can be high in pesticide residues which you want to avoid.
When juicing aim for 16 oz of celery juice per day either all at once or split into two 8 oz servings. Best to drink the juice on an empty stomach either first thing in the morning or at least 20 minutes before a meal.
You can also add other nutrient-dense veggies to your celery juice like cucumber, kale, or ginger to increase the nutritional profile.
Start slow if you’re new to celery juice as the high concentration of nutrients can cause detox reactions like headaches or digestive upset in some people. Gradually work your way up to 16 oz per day.
Remember celery juice shouldn’t replace a balanced whole foods diet. It’s just a nutrient-dense addition to your daily lifestyle.
Try it out and see! Reduce inflammation, support gut health, detoxify, heart and metabolic health. Your body will love you!
